How Walking after a Meal Improves our Health

Science Explains 10 Reasons We Should Walk After a Meal

There’s no denying that exercise can benefit us physically, mentally, and spiritually. Simple things like taking a short stroll after meals can have noticeable benefits - we  get the exercise our body needs and the nourishment our soul craves..

1. Walking Improves Digestion

As we sit around the table chatting after eating, our body has already started the task of digestion. It’s busy breaking our food into vital nutrients that our body will absorb for energy. If we don’t move around after a meal, the process may be slower, and we’ll soon notice it.

However, taking a walk afterward and getting our body moving can accelerate our digestion. The gentle exercise gives our stomach and intestines a little energy boost. A leisurely after-meal walk can also reduce bloating or lethargy if we’ve eaten more than usual.

2. A Short Walk Boosts Our Mood

Nothing is more satisfying than enjoying a delicious meal with family or friends. Nevertheless, we may feel a bit heavy and tired afterward. Do you know that familiar brain fog after a Thanksgiving  dinner with all the trimmings and desserts?

An article published by the Harvard School of Medicine states that walking can increase endorphins in our brain. These “feel good” hormones can lift our mood and increase our sense of well-being. Just a fifteen- to twenty-minute stroll around the block can do the trick.

3. Exercise Supports Our Blood Glucose Levels

Our body absorbs glucose, carbohydrates, and other nutrients from the food we eat and turns them into fuel. Think of your body as one of the most complex engines in the universe. Food becomes your fuel to keep your body’s engine running correctly and smoothly.

Glucose, or sugar, is a chemical that energizes our body and/ or is stored in our fat cells for later. Our pancreas secretes insulin into the bloodstream. managing our glucose levels. If our body becomes insulin-resistant due to obesity or other health conditions, we can develop Type II diabetes. Adopting a healthy diet can lower our risks of this dangerous disease. According to an  American Diabetes Association study, regular daily walks can help. Twenty minutes a day helped participants reduce their risk of Type II diabetes by 30%.

If you already have Type II diabetes, moving your feet may help manage your condition. An article published by the National Library of Medicine suggests that a short daily stroll may lower all risk factors. The best time to consider our journey around the block is right after eating.

4. We Sleep Better after a Walk

Most people don’t have a problem with nearly falling into a coma induced by a calorie-laden meal. Not only do our serotonin levels rise, but our body diverts blood supply to the busy digestive system. The classic results are pleasant drowsiness that gives way to a long post-meal nap in our favorite recliner.

This food-induced slumber may be satisfying only temporarily. Chances are that the overworked digestive system will cause us problems at bedtime. Symptoms such as heartburn, bloating, and stomach pains aren’t conducive to sleep.

Instead of surrendering to a tempting snooze after eating, why not wander outside and work off extra calories? Walking can increase our serotonin, the sleep hormone’s gateway to melatonin. We will burn fat & calories and later enjoy a better night’s sleep.

5. Walking May Improve Circulation

Have you noticed how your pulse often races when you’re running? Your brain dumps more adrenaline into your bloodstream as your body moves. Cardio workouts can strengthen our heart and blood vessels and improve our circulation.

Fortunately, we don’t have to run and wear out our knees to reap the same benefits. Quick steps can also raise our pulse and respiration while being kinder to our bones and joints. After eating, those hikes through the woods can increase circulation and benefit our entire body.

6. Our Body May Burn Some Fat

Unfortunately, many people consume high-calorie meals and snacks and don’t exercise. When we eat more calories than we burn, the excess calories are stored as fatty deposits in our body. Being overweight can lead to obesity, significantly contributing to serious health problems.

Instead of being a couch potato after meals, make a habit of taking a little stroll outside. If you’re already reducing your calorie intake, exercise can create a calorie deficit, which is good. You’ll burn those extra pounds and see a leaner, healthier figure.

7. Boost Your Creativity

When we spend time absorbing the beauty of nature, we can’t help but be inspired. We can’t experience such exhilaration by lounging in front of the television or playing video games. Let Mother Nature inspire your creativity by exploring her colorful landscapes and playful woodland creatures.

If you live in the country, you’re blessed with forests and other natural wonders that make post-meal hikes a pleasure. However, you can still enjoy the great outdoors in the city or suburbs. Take your stroll through a park or any green space that revives your soul with joy and wonder.

8. Spend Quality Time with Family and Friends

Perhaps the only thing more gratifying than an after-dinner stroll is taking it with someone close to you. It’s classically romantic to wander through the woods or in a park holding hands. We can have meaningful conversations and create moments that we’ll always remember.

Why not consider making a post-meal hike a daily routine with your family? Look around and try to identify trees, insects, or other wildlife you see. Look for interesting rocks, clouds, leaf shapes. 

Are you tired of experiencing the mid-day slumps after lunch at work? Enlist a fellow employee or two and take a walk around the block. You’ll be energized for the rest of the day and get to know your coworkers better.

9. Walking Helps Us Learn Something New

While meandering through the park after a meal, we can use the opportunity to increase our knowledge. Upload an educational podcast to listen to as you go or listen to them live. You can also learn a foreign language and practice with lessons uploaded on your mobile device.

10. Walk to Bond with Pets

Your furry friends will adore you even more if you take them for leisurely walks after you eat. Most inside pets crave some time outdoors, especially dogs. Strolling along with you gets them used to a leash and offers socialization with other people.

Canines are creatures of habit, and soon your pet will anticipate these routine outings with you. Don’t be surprised if they are waiting patiently by the dinner table. Another benefit of frequent outdoor trips is that you’ll see fewer accidents on the floor.

Class Information and Schedule

 

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How to Reframe a Negative Situation

How to Reframe a Negative Situation, According to Psychologists

What is Negative Thinking?

Research shows that humans have anywhere from 12,000 to 50,000 thoughts each day. It also indicates that about 80% of those thoughts are negative. With never-ending sad news, societal pressures, and daily stressors, it’s easy to see why you experience so much negativity.

Negative thinking involves having a pessimistic outlook about yourself, the people in your life, and the world around you. It can happen to anyone, especially if you’re experiencing stress. Even positive people experience this thinking sometimes.  You might notice a constant buzz of criticism flowing through your mind. Sometimes it’ll also involve nitpicking and insults.

If you don’t reframe your thoughts, it interferes with your ability to function. Pessimism can become a habit, making it hard to do what’s best for you and your life.  When you allow negative thinking to become a habit, it leads to other issues, including depression and anxiety. If you can reframe a negative situation, you’ll notice an improvement in your overall mental health. It also offers other benefits, including: decreased risk of anxiety and depression, improved cardiovascular health, increased life span, improved coping skills

What Causes Negative Thinking?

Sometimes the people yo.u spend your time with can contribute to your mindset. You can give in to the negativity of those around you.  Or, you can refocus your thoughts and reframe the negative situation. You might think your environment is to blame, but you can make a change at any time.  While genetics contribute to your mindset, it only accounts for around 40%. The other 60% is up to you to decide and control. This statistic indicates that your choices and thought processes are the only reasons for negative thinking.

How to Reframe a Negative Situation

Reframing a negative situation requires identifying your feelings at the moment. It might be hard to shift your thought process, but it’ll get easier the more you do it. You can learn to control the situation rather than letting it control your life.  You can make changes in your life to improve your mindset without seeking outside help. It’ll help you reframe negativity, making every situation work for you and your life.

1 – Acknowledge Your Support System

When you express gratitude for your support system, it’ll help you think more positively. You’ll feel grateful for these people and all they bring to your life. It’ll also help you realize what your life would be like if they weren’t there.

2 – Identify Negative Thinking

Reframing negative situations requires identifying the experience. There are a few things to look for, including:

• focusing only on the negative aspects of an experience
• blaming yourself as the reason for the adverse event
• always assuming the worst outcome will occur
• viewing situations as only good or bad, leaving out a middle ground

Make a conscious effort to look for these forms of thinking throughout the day. Anytime it occurs, try to shift your mindset by looking for something positive.

3 - – Determine Which Situations and Thoughts to Reframe

Decide which negative thoughts to reframe first. Think about the area of your life that produce the most negativity. Sometimes it helps if you write in a journal when you feel down about a situation.  You can look back to pinpoint the issues in your life. Consider your career, a relationship, or any other part of your life. Once you identify the situations to focus on, you can overcome the toxic thoughts.

4 – Find the Bright Side

Reframing a negative situation requires finding the bright side in every situation. It doesn’t mean that you’re happy about what happened. Instead, it shows acceptance and a willingness to look for the good.  When you experience hard times, challenge yourself to find something positive about it. You may have learned a lesson or improved your skills in some way. Thinking this way helps you stay positive and ease negative thoughts.  Sometimes the best part of a negative situation is getting an opportunity to talk to someone you likely wouldn’t have otherwise.

5 – Focus on Gratitude

Practicing gratitude can make all the difference in reframing a negative situation. Recalling all the good things in your life can improve your life experiences. Consider writing a weekly list of all the positive parts of your life. It’ll help you refocus at the moment. You’ll also remember all the things you’re grateful for when encountering a negative situation. Rather than focusing on the adverse aspects, you’ll recall good thoughts.  You can also include good things that happened to you or the world around you when you write your list. It’ll help solidify the good experiences in your mind, giving you something positive to shift your focus to. You don’t have to write many things on your list but focus on getting at least a few positive aspects written out.

6 – Practice Positivity

Practicing positive thinking is a beneficial way to reframe negative situations. It’ll help you develop new habits, letting go of harmful behaviors that trigger or exacerbate a pessimistic mindset. Force yourself to be positive, and you’ll notice that it feels good and is easier than you thought.

7 – Learn About and Identify Thought Distortions

Sometimes negative situations trigger thought distortions or traps. Distortions occur when you fall into negative thought patterns that distort your mindset. These patterns also influence your emotions and can cause you to spiral into negativity.

Thought distortions include these things:

• Polarized thinking: Also referred to as all-or-nothing thinking, this type occurs when you habitually think in extremes. You believe that it is only good or bad with nothing in between.
• Mind-reading: You assume you know what people think, and your assumptions are often negative.
• Using feelings as facts: If you think your feelings are the truth, it leads to negativity because it’s an unreliable indicator of reality. This distortion is also sometimes called emotional reasoning.
• Overgeneralization: This distortion occurs when you conclude about one event or situation and apply it to all other experiences.
• Assuming the worst: If you believe the worst possible outcome will occur no matter what, you’re guilty of this thought distortion.
• Personalization: This distortion involves inaccurately taking things personally. In these cases, the situation likely wasn’t connected to you.

If you can identify these thought distortions, you can stop them as they threaten to take over. Remind yourself that these thoughts are unhelpful and likely inaccurate. This reminder can make a difference in helping you reframe a negative situation.

8 – Set Goals

Setting goals to reframe your thoughts can help you have a task to focus on. Think about the big picture and consider what you can change to live your dream life. Once you determine what you can change, set goals to make it happen.  Having the goals in mind will help you push away negativity and persevere through everything. It’ll also help you forgive yourself for mistakes because you’ll still have your plan to give you hope.

9 – Let Go of the Idea of Perfection

No one is perfect, and expecting perfection of yourself leads to a negative mindset. Anytime something doesn’t go perfectly, you might spiral and set yourself back. However, if you can let go of striving for perfection, you can reframe any situation.  It’ll help you accept when things didn’t go as planned, allowing you to prepare for moving forward. When you think about what you can do better next time, you’ll experience less negativity.

Final Thoughts on How to Reframe a Negative Situation, According to Psychologists

You can reframe a negative situation and help yourself find happiness. When you reframe, you can focus on all the good in your life.

(Article by Sarah Barkley for Power of Positivity, August 2022)

Pain in Our Yoga Practice - Is It OK to Push Through?

 Is it OK to feel pain when I practice yoga?

There is no place for pain/ discomfort/ cramping etc. in our yoga practice; 

if pain happens we need to identify the cause and find the remedy. 

As the Yoga Sutras of Patañjali (Sutra 2.46) explains, our  “asanas should be steady and comfortable.” 

It’s important for our continued good health that we don’t adopt the mindset of “no pain no gain.” I would like to change that awful phrase to a less catchy “no exertion, no gain.” It’s good to exert ourselves during our practice, it’s good to raise our heart rate and feel our muscles working hard;  it’s not good to feel pain as we stretch and practice yoga. Our yoga practice is more than just a fitness craze - it’s a holistic lifestyle that encompasses both our physical body and our spiritual essence, our entire way of being. 

The following topic, toe/foot cramps, was brought in by a few yogis in my class as we practice ankle- intensive and toe-intensive poses. The summary below explains most causes of toe/foot cramping and what to do about the pain that accompanies the symptom.

Causes of Toe or Foot Cramps

1. Plantar fasciitis is an inflammation of the connective tissue (fascia) connecting the heel to toes.
2. Tight or weak muscles. Dozens of tiny muscles help the foot and toes move. Tightness in any of these muscles can cause muscle spasms and pain.Sometimes the pain comes from another muscle. An example of this might be tension in the ankle or Achilles tendon that causes muscle spasms in the foot or toes. A new toe-intensive pose can cause cramping if the toes weren’t stretched enough beforehand.
3. Muscle injuries caused by overexertion. Overextending a muscle, tendon, or ligament can cause an injury that will bring on cramping in the toes. Please remember that our yoga practice must be steady and pleasant: this guideline will prevent you from injuring yourself inadvertently.
4. Poorly fitting shoes. Check that your show toe box has enough space for your toes to spread out. As we age, our feet widen - your shoe from two years ago may be a bad fit today. Pointy closed-toe mules and pumps are the worst for our feet. 
5. Dehydration/ electrolyte imbalance/ vitamin deficiency.  Ensure that you are well hydrated before and during class.
6. Arthritis. For some people, the pain of arthritis feels like muscle cramps.
7. Poor blood flow. When there is not enough blood flow to the feet or toes, they may ache or spasm.Crossing the legs for too long can slow blood flow to the toes and feet. Also, peripheral artery disease causes arteries throughout the body to narrow, weakening blood flow. Speak to your doctor if you suspect poor blood flow.
8. Neuropathy, neuroma and dystonia. Neuropathy is when a person’s nerves are damaged. Neuroma is a pinched nerve. Dystonia is not a disease, it’s a symptom manifesting as involuntary spasming and cramping. Uncontrolled diabetes and Parkinson’s disease are the most usual causes of neuropathy. Multiple sclerosis,  brain injuries, or even a stroke, can cause dystonia.

Home Remedies for Toe or Foot Cramps

1. Stretching:  Flex and extend toes 5-10 times. Follow this by stretching the ankles and feet by rotating the feet and ankles clockwise then counterclockwise 5–10 times.
2. Exercise: Light exercise, such as walking, can help strengthen the muscles of the legs, feet, and toes. Exercises that target the feet and toes may also help. Try placing objects on the floor, then picking them up with the toes.
3. Massage: Massaging the feet, legs, and ankles may help muscle spasms. Start with gentle massage then gradually increase the pressure.
4. Resting: Identify which asanas aggravate your toes and avoid them for a few weeks. Continue gently massaging the toes daily during the time of rest
5. Elevating your feet and legs frequently when sitting or lying down.
6. Use heat to heal: use warm foot-baths, heating pads or hot compresses on your feet.

Please see your doctor if the home remedies suggested above don’t work and remember that your body is sending you a signal that something is wrong. Use your awareness to identify what the signal is trying to tell you and don’t get intimidated if an unenlightened physician does not take your symptoms seriously. 

Pursue your best health - if not you, who?

Yoga as Your Partner in Health

 Yoga & You - Partners in Health

I have long known that if I don’t enter a task in my calendar, it’s bound to NOT happen, it’ll be forgotten for sure. When I held a full time job, went to Sanskrit school, and taught yoga all at once, I ascribed my forgetfulness to just being overwhelmed. Then, since we all have our private fears, my rising chronological age brought on a concern that down the line I may begin a slow slide into cognitive decline. 

Dementia is not in my gene pool but still - with so much talk about cognitive decline going on in the news, I was sucked into the worry. I like to be prepared and I wanted to know what more I could do to stave off any future decline.

Now a new neurological study came out putting me more at ease.  The study, presented at the 2022 Alzheimer's Association International Conference in San Diego, followed 296 participants who were completely sedentary at the beginning of the experiment, for 12 months. 

The study confirmed two important points: 1) even a modest amount of exercise - 2 to 2.5 hours per week - may slow cognitive decline in sedentary older adults;  2) the exercise does NOT have to be cardio-based (this was the previously entrenched view) - even gentle yoga and basic stretching deliver this slowing down effect on cognitive decline. 

So, what have we learned from all these recent studies? 

The more we move and exercise, the better our health will be. 

Even if we don’t have the time to exercise 1+ hour every day, 

just 20 minutes of yoga stretches per day will keep us vibrant and thriving. 

As yogis and yoginis, our thirst and need for a healthy mind and body are indelibly impressed in our psyche. I personally use yogic tools every day - in my car while driving (meditating), in my daily encounters with people (zen, inner peace, awareness, mindfulness), and on my mat. I'm wishing you the same, with your days full of movement (asana), contentment (santosha), health (ahimsa), and zest for life and all it has to offer (svadhyaya).

How Much Exercise Do We Really Need?

 

Exercising more than the recommended amounts yields the longest life 

(a medical study)

A longer life may mean scheduling in even more than the recommended amount of weekly exercise, according to a new study by the American Heart Association (AHA). But you don’t have to add it all in at once - just 20 minute of exercise a day made a difference on life span, according to a 2021 study.

Ideally, adults should get 1.5 - 5 hours of moderate physical activity or 1.5 - 2.5 hours of vigorous physical activity a week, according to the World Health Organization. But people who surpass those levels live longer than those who don’t.

Researchers analyzed more than 116,000 adults in a study published Monday in the American Heart Association journal Circulation. Participants self-reported their leisure time activity in questionnaires several times over the course of 30 years, and researchers estimated the association between the time and intensity of exercise with rates of death.

The highest reduction in early death was in people who reported 2.5 - 5 hours a week of vigorous physical activity or 5 - 10 hours of moderate physical activity -- or an equivalent mix of the two, said study author Dong Hoon Lee, a research associate in the department of nutrition at Harvard T.H. Chan School of Public Health.  "It is also important to note that we found no harmful association among individuals who reported (more than four times) the recommended minimum levels of long-term leisure-time moderate and vigorous physical activity," he added in an email.

Examples of moderate activity include a very brisk walk, yoga, mowing the lawn or playing tennis doubles, while vigorous activity includes cardio activities like hiking, jogging or playing soccer, according to the Harvard T.H. Chan School of Public Health.

The study results support WHO's current physical activity guidelines, but also push for higher levels to see even more benefit in living a longer life, Lee said.

How to add more movement

You may be thinking, "10 hours a week of moderate activity sounds like a lot. There is no way I can work that in with all my other responsibilities.”  And yes, it may take some intentionality and effort. But studies have also shown the best ways to work in exercise into routines so that they stick. Set up your fitness time as you would set up a doctor’s appointment - a firm time on your calendar, worked into the flow of your day.

A megastudy published in December 2021 showed that the best exercise programs include planning when you work out, getting reminders, offering incentives and discouraging missing more than one planned workout in a row.

"If people are hoping to boost their physical activity or change their health behaviors, there are very low-cost behavioral insights that can be built into programs to help them achieve greater success," said the December study's lead author Katy Milkman, the James G. Dinan Professor at the Wharton School of the University of Pennsylvania and author of "How to Change: The Science of Getting from Where You Are to Where You Want to Be."

Again, remember that don’t have to add it all in at once - just 20 minutes of exercise a day (walk, yoga, gardening, hand-weight workout, dancing to an upbeat song)  made a difference on life span said Dana Santas, a certified strength and conditioning specialist and mind-body coach in professional sports.

In your calendar, prioritize your health and set up your fitness breaks to fit into your day. 

Poor Diet choices & Exercise vs Good Diet Choice & Exercise, a scientific study

 You can't exercise away poor dietary choices, study finds

Adapted article in the Medical News Today 7/24/2022

• A new study finds that exercising to make up for eating poorly doesn’t really work in terms of lowering mortality risks.
• Similarly, eating well but remaining inactive may help lower your risk of dying from certain cancers to a degree, but does nothing for all-cause or cardiovascular disease mortality, the researchers found.
• Researchers also observed that those who exercised the most and consumed the healthiest food significantly reduced their risk of dying from all causes, from cardiovascular disease, or from certain cancers.

There has been a lot of conversation — and a great deal of research — attempting to determine whether exercise or a healthy diet is more important for longevity. A new study led by researchers from the University of Sydney in Australia analyzing UK Biobank data may provide the answer.

Researchers found that people who engaged in high levels of physical activity and also ate a high quality diet had lower mortality risks.

For anyone who believed that one can exercise away poor dietary choices, this study suggests otherwise.

People who engage in one or the other lowered the risk of mortality to a lesser degree. Study corresponding author, associate professor Dr. Melody Ding, told Medical News Today:

“These groups still do better (and statistically significant) than the group with poor diet and lowest physical activity, but the group with the best diet and moderate or high physical activity levels do the best!”

The study focused on deaths due to all-cause mortality, cardiovascular disease (CVD), and adiposity-related (PDAR) cancers

Trusted Source

Cardiology dietician Michelle Routhenstein, who specializes in heart health, and was not involved in the study, told MNT:

“The study results are no surprise to me. Many people have come to see me in my private practice after suffering a heart attack when training for their fourth or fifth marathon, or right after doing a CrossFit exercise.”

“When I do a comprehensive evaluation of their lifestyle, it is apparent that they thought their intense daily exercise regimen would make up for their poor, unbalanced diet, and it simply doesn’t.”
— Michelle Routhenstein, cardiology dietician

The study is published in BMJ Sports Medicine.

Analyzing exercise and diet habits

The researchers analyzed existing health records for 346, 627 U.K. residents that enrolled in the UK Biobank between April 2007 to December 2010. The health of these individuals was followed for an average of 11.2 years. For this study, the UK Biobank data were linked to the National Health Service death records until 30 April 2020.

For the purposes of their analysis, researchers considered the number of minutes people engaged in walking, moderate-to-vigorous physical activity (MVPA), and vigorous-intensity physical activity (VPA). For both MVPA and VPA, they used a 1-4 ranking system.

A high quality diet consisted of 4.5 cups or more of vegetables or fruit per day, two or more servings of fish weekly, and less than two servings of processed meat or less than five servings of red meat weekly.

The selection of target foods reflects recommendations from the American Heart Association, with the authors noting:

“These food groups were selected as markers for overall diet quality because other important dietary components and/or nutrient groups, such as whole grains and dairy, were not measured during baseline assessment.”

The researchers rated the individuals’ diet quality poor, medium, or one of two levels of best.

The best results

Compared to physically inactive individuals who ate the lowest-quality diet, those engaging in the highest activity levels and eating the highest-quality diet reduced their risk of all-cause mortality by 17%. They also reduced their mortality risk of cardiovascular disease by 19% and of PDAR cancers by 27%.

The higher the level of MVPA, the greater the reduction in all-cause and PDAR cancer mortality risk, with the most active group attaining a 13% to 14% reduction over the least active group.

The same was true for VPA, although it also had a beneficial effect on cardiovascular disease mortality risk. However, the two middle levels curiously reduced individuals’ risk more than the highest level of activity.

As for the reason behind vigorous activities’ larger effect on cardiovascular disease mortality risk, the authors note:

“It has been argued that VPA may lead to more physiological adaptations and elicit more insulin-sensitizing and anti-inflammatory effects than lower-intensity physical activity, which may explain why the stronger association with VPA are particularly pronounced for CVD mortality in our study.”

The highest-quality diet by itself — without MVPA or VPA — had no statistically significant bearing on all-cause mortality risk or cardiovascular mortality risk. It did, however, reduce their chances of PDAR cancer mortality by 14%.

In terms of the interaction between physical activity and diet, Dr. Ding said, “Diet plays a similar role in mortality risk in those who are physically active and those who are inactive, and vice versa.”

Living longer

As far as optimizing one’s chance of a long life based on the study’s insights, Dr. Ding said:

“I guess the simplest answer is to adhere to public health guidelines, such as The Eatwell Guide for eating, and the WHO guidelines on physical activity and sedentary behavior

Trusted Source

. These guidelines are based on solid evidence.”

Taking physical activity and diet separately, Routhenstein noted:

“I need to assess where the person is in their exercise journey, their medical conditions, and their limitations to guide them appropriately. Too much too fast or too heavy of intensity both in aerobic or anaerobic exercise can lead to negative side effects.”

“When it comes to exercise, we are looking ideally for 150 to 225 minutes of weekly moderate-intensity cardiovascular activity, about 60 minutes of low to medium intensity resistance exercise and regular stretching. [Start] your day with a balanced breakfast and [have] therapeutic foods, such as lean protein, vegetables and fruits, whole grains, nuts, seeds, and legumes, in line with your hunger/satiety cues.”

— Michelle Routhenstein, nutritionist

“In order for your diet to be truly heart healthy, it needs to be long-lasting,” added Routhenstein. “Quick fixes do not work, and starting a diet plan that won’t last long term isn’t effective.”

Negative Inner Narrative - what to do when our thoughts turn dark

 

The Unbearable Heaviness of Negative Inner Narrative

6/5/2022

I have been thinking about the unbearable heaviness of negative personal narrative. All of us, no matter what age, have made choices that did not turn out 100% well for us. Or perhaps we experienced things beyond our control that have become a life-long cross to bear. When our mind is triggered by something and revisits those dark places, it can bring other unwelcome visitors into our soul -  harsh words,  judgments, criticism, thoughts of our limitations and powerlessness. 

This can happen to any of us, any time. Letting go of the past is,  of course, the best way to go, but non-attachment is often hard to practice as we suffer and wallow in the unfairness of it all. Then it all mushrooms into an all-encompassing misery as the dark, negative thoughts start impacting our emotions and behavior, affecting our loved ones: our parents, spouses, children, all the way down to our pets.

When and if that happens, I want to invite you to become your very own best friend, right then and there. Think of someone that you love very much, unconditionally, and imagine that they have come to you with all this darkness and misery. What will you tell them? Will you affirm and reinforce their darkest thoughts and words about their life, or will you offer less judgment, more compassion, kindness, a soothing tone of voice, empowering words? Be that friend to yourself, that good friend that you need; be gentle and kind as you soothe your inner turmoil.  As the rabbinic sage Hillel the Elder famously said, “If I am not for myself, who will be for me? If I am only for myself, what am I? If not now, when?”

The world around us, the forever-changing world, is both the most beautiful and the most hellish place. We owe it to ourselves, our family, our community, and the whole world to fight the darkness everywhere, starting with our own souls.

Practical Points on Meditation Practice

 

Dear Yogis and Yoginis,

   Last week I participated in a webinar  titled “Scientific Research on Yoga and Meditation” and I’d like to share its most interesting points with you. The western medical side was presented by Dr. John Denninger of the Benson-Henry Institute for Mind Body Medicine and the Ayurveda side by Ayurvedic healer/ Yogic Wisdom teacher Indu Aurora (btw for those of you who don’t sleep well at night, she will teach “Yoga Practices for Better Sleep” at Kripalu in mid-September) . 

   Dr. Denninger presented studies showing that people who meditate at least 20 minutes daily experience changes in the brain’s gray matter (compared to people who don’t meditate or meditate just occasionally).  These changes influence the function of genes for inflammatory response, and thus the meditation practitioners experienced fewer non-communicable diseases (NCDs) afflicting global populace: cardiovascular and respiratory ailments, arthritis, metabolic syndrome, diabetes, as well as psychiatric ailments - depression, anxiety, psychosis. The meditators were also able to activate their Relaxation Response (the opposite of the Stress Response), bringing on physiological changes such as decreased heart, rate decreased blood pressure and decreased oxygen consumption (no hyperventilation.) Chronic stress kills, so these findings are very important.

   Indu Aurora gave a few wonderful points on how to meditate. First, choose a pleasant focal point. Second, our body position should be governed by ease: ease of facial expression, ease of posture and limbs and ease of breath -  our meditation breath should be “QSEC” - quiet, smooth, even, continuous. Then, meditation.  Thoughts will come and go.  When they come, Indu recommends focusing on our breath and saying a little Sanskrit mantra such as “niti niti” (not this, not this), “naham naham” (I am not that). She points out that both our meditation and yoga practice should be pleasant, allowing us to step into a pose or movement effortlessly, focusing on contentment and steadiness in our physical asanas. This is the reason I always stress to you, during our practice together, to pay attention to your body and stop when your body says “stop”. 

Anyway, I could go on and on, since this topic is so important to me personally. But I wanted to challenge you today - do you want to try meditating for 20 minutes every day? I am planning to and I hope you can join me in this “tapas”, as we say in yoga. 

A Short Home Mental Health Practice

A  Short Home Practice for Mental Health

May is Mental Health Awareness Month (established shortly after the end of WWII, which makes sense, doesn’t it?). It’s clear that our nation is keenly tuned into the importance of good mental health: May is also Borderline Personality Disorder Awareness Month and National Teen Self-Esteem Month.  The first week in May is National Anxiety and Depression Awareness Week.  

Why am I telling you all this? As yoga practitioners, most of us have probably used yoga as a mental health crutch at some point, and with a good reason - the twin actions of both physical and mental effort in our yoga practice allow us to develop a deeper awareness of ourselves as “jīva” (pronounced jeeva) -  a living being imbued with a life force. Yoga is a tool and a practice with a goal in mind - the release from the vagaries and fluctuations of our mind so we can enjoy a content life no matter what comes our way. That’s why it fits so well in the mental health equation and is used frequently, along with therapy and/or medication, by mental health professionals. 

So what would constitute a dependable mental health yoga routine for us all?  

Practice asana, pranayama, and meditation daily. When you can’t get to a yoga class, use the yoga tools that you know,  at home. Let your body be the guide of what you need. 

1. Have a home asana and pranayama  practice of 20 or so minutes (try bed yoga if you never have.)  
2. After asana practice, meditate for 10 or so minutes, either sitting or lying down. 
3. After meditation, take a few minutes to reflect on the state of your being, as it is now.  Reflect on anything that lends itself to reflection that day: actions you took today, your mental well-being, anything. Try to end the practice with your soul at peace.

Do this on a regular basis, don’t shortchange yourself -  allot the 30 or so minutes to yourself daily. Consider the 30 minutes to be a practice of self-care hygiene, to be practiced as any other hygiene, routinely, like brushing teeth. 

I’m wishing you all a wonderful Mother’s Day,  whether you celebrate or not. Holidays are wonderful but they can be tough if our family situation is less than ideal. When that happens to me, I return to the practice of gratitude for all I have and Santosha - contentment with all I have.  Stay well and thrive.

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Tips for Healthy Spines

            Postural Habits for Good Spinal Health

The body is as young as the spine is flexible - an old yogic mantra.

Last week I participated in a webinar on posture and although I didn’t learn anything too revolutionary or new, it was the little tweaks in knowledge that made me happy.

Especially important to us is preventing the progressive emergence of hyperkyphosis (the rounding of our thoracic spine) after the age of 40. Hyperkyphosis can lead to degenerative disc disease, lung and breathing problems, balance issues, poor movement patterns and joint pain due to muscle imbalances. Here are a few tips on how to maintain a healthy spine:

Our spinal health, manifested by a long erect spine, depends on good daily postural habits, specifically how we manage three horizontal areas: 

Ribcage:  if your habit is to lift your chest, you’ll have a swayback.

Shoulder girdle:  if you routinely let your shoulder blades wing out and you carry your upper arms forward, your upper back will round.

Head:  if you lift your chin and poke it forward, your upper back will round more, and the rounding will be close to your neck. This is the habit that helps create a dowager’s hump (hyperkyphosis).

 New recommended postural habits:  carry your upper arms further back than you used to (shoulder blades together), and lift the back of your skull to keep your chin back and slightly down, not protruding forward. Make it a habit to take your weight into your heels when you stand and keep your abdominals engaged. Feel how long and erect your spine is when you put all these together. Now you have the foundation to create a long, erect spine.

Since these are new postural habits, we have to consciously remember them.  It takes about 60 days of diligent daily practice to reliably form a new habit.