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It's always been very interesting to me how physicians in the West approach depression treatment with their patients. Treatment recommendations run the gamut from medication, to therapy, to less stressful careers, etc.

 

But there could be a much simpler solution. What may work for some people with a history of mild depression, is to integrate a regular regime of early morning mediation in their lives.

 

Now please - don't get me wrong. I am not some new age expert. But what I am is what so many of us are - acquiring knowledge through trial and error. Plus, a little research:)

 

Experts have agreed that regular meditation can be a very strong mood lifter in patients with a history of dysthymia and mild depressive disorder.

 

So what does that really involve?

Meditation can and should be a very personal act that you perform for clarity and relaxation at the beginning and/or end of your day.

 

1. It can be as short as 15 minutes of stillness and silence in a quiet area of your home.

 

2. The area only has to be quiet - not fabulous. But if you prefer you can add a candle that you like, a rug or pillow to sit on, flowers, or very soft music.

 

3. The key is to be still and to get into the regular act of centering yourself on a daily basis.

 

Don't worry about "doing it correctly" or feeling a little weird at first. You might feel uncomfortable at first. Or you may sit and think about how miserable you are for those 15 minutes - but that's okay. Meditation takes practice. It's not easy in this day and age to sit and think about nothing! So give yourself a little slack, and allow this process to evolve.

 

 

We as humans were never designed to cope with the high pressure demands of life in the 21st century. For many people the battle come when knowing how and when to switch from one mode to the next.

 

Benefits of Meditation : Psychophysical links

 

A period of meditation can often lead to a feeling of being refreshed with a more positive attitude and a general feeling of well being. Things that had been bothering you may now be seen in a new and more helpful way. You gain a different, wider perspective on things and feel very much more in control.

 

These beneficial reactions have been well known for years, but only in recent times, has anyone found a physiological explanation. Some of the Benefits in this trait are as follows:

 

Decreased anxiety.

Decreased depression.

Decreased irritability and moodiness.

Improved learning ability and memory.

Increased self-actualization.

Increased feelings of vitality and rejuvenation.

Increased happiness.

Increased emotional stability.

Benefits of Meditation : Meditation and work.

 

The tension of modern working practices often mean that people are so bound up in meeting all the vigorous demands placed upon them that they maintain a high level of mental and physical activity right through the day. This frequently means that they are not only cutting off their extremely important emotional responses and their enjoyment of the simple things in life, but they are also pushing their physical and mental health right to the very limit. Much has now been written about the management of stress and the significant need for period of mental and physical relaxation during the working day.

 

Benefits of Meditation : The 20 minute rule

 

Ernest Rossi, a writer, has formulated the 20 minute rule which is based on the theory of ultradian rhythm. Ultra Rhythm are bio rhythm that the body works through during each day - a little like hyperbolic curves of energy which repeat every 90 - 120 minutes. Naturally it would be best to work only at peak performance times, but this is just not possible. However timing work breaks to coincide with the mind body slowdown pattern every 90 minutes thus ensure maximum productivity and restricts the potential build up of stress.

 

Rossi suggested the patterns of working for 90 minutes and then taking a brief 20 minute break. He himself usually lies down and meditates during this period because it is the best form of total mental and physical relaxation and is good preparation for returning to optimal mental processing.

 

A 20 minute meditation is ideal and Benefits will be felt immediately. In returning to work after 20 minutes, you will see things afresh and deal with them more efficiently.

 

Benefits of Meditation : Endorphin release

 

When we are truly relaxed both mentally and physically, there are changes in the brain waves pattern until it is predominantly located and fixed within the alpha state. Within this particular state the brain triggers chemicals known as endorphins. It is in fact this chemical trigger that has the Benefits that are experienced as a feeling of well being. Meditation is one of the easiest way to achieve this and these good feelings can easily linger for some time after the meditation has ended. There is also a real physical benefit as these endorphins boost and recharge the immune system, helping you to fight off all kinds of infections. Some of them are as follows:

 

Lower heart rate and reduced work load of the heart.

Reduction of free radicals- unstable oxygen molecules that can cause tissue damage.

Decreased high blood pressure.

Higher skin resistance. Low skin resistance is correlated with higher stress and anxiety levels.

Drop in cholesterol levels. High cholesterol is associated with cardiovascular disease.

Improved flow of air to the lungs resulting in easier breathing. This has been very helpful to asthma patients

 

So when you are at your desk and feeling a little stressed , sit back , close your eyes, and just breath. When you open your eyes, the world will look a little differently then it did before and you will have a renewed sense of self!

294 Views 0 Comments Permalink Tags: yoga, health, breathing, stretch, meditation, nucca, clam, breath

People who suffer from ongoing or recurrent bouts of back pain often have to try a number of different forms of exercise to find the most appropriate therapy to manage their pain. For many, yoga has proven to be a safe and effective way to assist in helping many forms of back pain or neck pain and often times can help prevent ongoing problems.

 

How yoga can help:

 

Yoga can provide several healing benefits for people with various types of back pain. For example, yoga can help by:

 

• Healing injured back muscles

• Speeding time to recover from an injury

• Preventing re-injury

• Helping maintain a regular level of daily activities and avoid disability

 

Among other things, yoga helps ease lower back pain by gently stretching and strengthening the

muscles of the lower back and legs and increasing blood circulation, which in turn brings healing nutrients to the injured tissues.

 

Physical benefits of yoga exercises

 

• Strengthening from holding yoga positions. Yoga helps increase strength in very specific muscles and muscle groups. Holding positions in yoga is not intended to be uncomfortable. However, it does require concentration and specific use of muscles throughout the body. Muscle strength improves by remaining in these yoga positions and incorporating various movements.

 

Many of the postures in yoga gently strengthen the muscles in the back, as well as the abdominal muscles. Back and abdominal muscles are essential components of the muscular network of the spine, helping the body maintain proper upright posture and movement. When these muscles are well conditioned, back pain can be greatly reduced or avoided.

 

• Stretching and relaxation from yoga. Yoga incorporates stretching and relaxation, which reduces tension in stress-carrying muscles. Yoga requires that the individual hold gentle poses anywhere from 10 to 60 seconds. Within the pose, certain muscles flex, while others stretch, promoting relaxation and flexibility in muscles and joints.

 

For people with lower back pain, stretching is very important. For example, stretching the hamstring muscles (in the back of the thigh) helps expand the motion in the pelvis, decreasing stress across the lower back. In addition, stretching with yoga increases blood flow, allowing nutrients to flow in, toxins to flow out, and overall nourishment of the muscles and soft tissues in the lower back.

 

Breathing is considered very important during the yoga poses. While holding a position, the tendency is to hold the breath as well. Instead, the intention is to have a deep, free, and rhythmic breath through the nose on both the inhale and the exhale. The quality of the breath in many ways determines the quality of the yoga practice. This will emphasize a relaxed body and encourage strong circulation.

 

• Posture, balance and body alignment through yoga. The yoga poses are meant to train the body to be healthy and supple. Consistent practice and application will result in improved posture, and an increased sense of balance, with head, shoulders and pelvis in proper alignment. Additionally, unlike many other forms of exercise, yoga helps stretch and strengthens both sides of the body equally.

Proper body alignment and good posture, which helps maintain the natural curvature of the spine, is an important part of reducing or avoiding lower back pain.

 

• Awareness of the body through yoga increases with practice. In theory, specific positioning and repositioning not only limbers the body, but also trains people to understand the limitations of their body. An increased awareness acts as a preventative measure, in that the individual will know what types of motions should and should not be avoided.

 

Mental benefits of yoga exercises

 

Engaging in Hatha yoga affords the practitioner with a mental state of mind that is ready for meditation, which in turn reduces stress and enhances mood. These mental benefits play an important role in the overall healing benefits of yoga.

 

There are several theories as to why a mental state of mind may affect those suffering from back pain.

 

• Many believe that suffering from back pain increases because of perception. Negative psychological and emotional factors may not necessarily change the physiology of the back, but may tend to magnify a problem that already exists. Thus, reducing the perception of the pain (such as through meditation) can reduce the overall feeling of back pain.

 

• Others take the role of mental factors one step further. They believe that psychological and emotional factors are the primary influence in the sensation of pain and can physically alter the body. For various reasons, high stress and negative emotions may actually cause back pain. This will in turn create negative psychological and emotional feelings, perpetuating the cycle.

 

In theory, yoga helps people concentrate their energy on breathing and maintaining posture. The methodical breathing increases oxygen flow to the brain and sets a rhythm within the body and mind.

 

This action coupled with the poses and sometimes meditation is said to dissipate stress and anxiety, therefore, relieving back pain caused by psychological and emotional factors.

 

Our favorite places to catch a yoga class:

Yoga Tropics- Heated Hatha yoga ( get here about 30 minutes early or you wont be able to get a space!)

Haute Yoga-Heated Hatha Yoga

Yoga Swami- variety of yoga classes offered

327 Views 0 Comments Permalink Tags: fitness, active, yoga, health, fit, stretch, nucca, flexible

Running for beginers

Posted by whatisnucca Jun 4, 2009

If you are like me , there comes a time when you want to begin leading a healthier lifestyle. i.e: lose some weight and build up your core body strength.

 

When I was just getting started on my path to wellness, I knew that running would be the best way to jump start my routine and give me that motivation boost I needed, however, I also knew that I dreaded running and was always concerned with distance and speed.

 

After going through my own obstacle course and talking with some of my patients, the question's that come up the most are

1. How fast do I have to run to feel a difference in my body?

2. What if I get winded to quickly?

3. Am I going to lose the benifits of running as a workout if my endurance is not at it's peak?'

 

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

 

You should ease into your running program gradually.The best regimen will be in three phases .

1.Walking

2.Jogging

3 Running

 

**The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

 

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.

 

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

 

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

 

 

*Combination article with info from coolrunning.com*

375 Views 0 Comments Permalink Tags: training, running, fitness, triathlon, active, walking, endurance, run, health, walk, jogging, fit, nucca

The health benefits of surfing are numerous. Surfing is a great cardiovascular exercise, using mostly upper body muscles to do the paddling work, and leg muscles to guide the board once you're up and riding. Since surfing involves more time paddling, it provides an intense upper body and core workout.

 

Health Benefits of Surfing:

Cardiovascular and heart health

Muscle Tone

Endurance

Increased Energy

Back

Core

Shoulders

Legs

 

Surfing For Exercise

The best part about surfing for exercise is that it's so darn fun that by the time you check your watch you've already been surfing for two hours, and you don't want to quit! Usually when I go running for exercise I want to be done before I've even been going for two minutes! Any exercise instructor will tell you that it's not so much about the intensity of your workout, but rather the time spent exercising. When you're surfing, you're constantly moving for your entire session, resulting in an excellent extended workout.

 

Surfing can also make athletes out of the most rooted couch potatoes. Those who catch the surfing bug will be eager to wake up at dawn every morning for the early glass, often continuing to their regular job afterwords.

 

See you at swami's

 

Helping you get your body Back Into Balance.......

338 Views 0 Comments Permalink Tags: sports, fitness, active, surf, endurance, health, surffing, excersice, chiropractic, nucca, alignment


whatisnucca

whatisnucca

Member since: Jun 3, 2009

Focusing on NUCCA, nutrition, and overall health and wellbeing. Look for tips on how to create a fun and active lifestyle. Combining exercise and nutrition can help you achieve optimal wellbeing and set you on a path to put your body Back Into Balance

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