Showing posts with label stress. Show all posts
Showing posts with label stress. Show all posts
Thursday, 19 September 2013
Feeling Depressed, Stressed, Anxious or Tired? Meditation Can Help!
It is the year 2013 and many have complained that the world has become a densely populated stress ball! Finding time for ourselves is becoming harder and harder to achieve. Why not try a little meditation? Research has shown that even the busiest of us can reduce our stress levels and live a calmer, more focused life with the use of meditation.
We hear it all the time: Meditation can improve our creative thinking, our energy, stress levels and even our success. Prominent artists, businessmen and politicians cop to the practice. Would it work for you?
"It did to my mind what going to the gym did to my body -- it made it both stronger and more flexible," said Dr. Hedy Kober, a neuroscientist who who studies the effects of mindfulness meditation, which she has practiced for 10 years, at her lab at Yale University. She admitted during a TED Talk that she started meditating to deal with a break up, but found that it helped her handle stress and unpleasant feelings in all areas of her life.
Studies show that meditation is associated with improvement in a variety of psychological areas, including stress, anxiety, addiction, depression, eating disorders and cognitive function, among others. There's also research to suggest that meditation can reduce blood pressure, pain response, stress hormone levels and even cellular health. But what does it actually do to the body?
For one thing, it changes our brain. The cells and neurons in the brain are constantly making new connections and disrupting old ones based on response to stimuli, a quality that researchers call experience-based neuroplasticity. This affects the neural circuits of the brain, which in turn affects how we respond to situations. It also affects the actual structure of our brains -- thickening some areas and making others less dense.
"Think of the end of a neuron as a hand, with thousands of 'fingers,'" said Dr. Sara Lazar, a neuroscientist at Massachusetts General Hospital who studies mindfulness meditation. "The number of fingers relates to the number of interconnections between neurons and that number can change -- one reason it can change is due to stress."
Source: The Huffington Post
Labels:
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Wednesday, 4 September 2013
University Introduces ''Puppy Room'' to Help Relieve Stress
Thanks to the Dalhousie Student Union, Dal students got the chance to spend a little quality time with some canine companions from Therapeutic Paws of Canada during exam season.
Wednesday, 14 August 2013
How Dancing Improves Your Health
The New England Journal of Medicine recently found that in elderly individuals, their risk of dementia was significantly reduced by over 76% simply by dancing frequently (compared to other activities, such as reading (35%), bicycling and swimming (0%), doing crossword puzzles at least four days a week (47%) or playing golf (0%)).
Why was dancing better than other activities for improving mental capabilities? Dancing often requires split-second rapid-fire decision making processes, and integrates several brain functions at once which increases the connectivity in the brain. Dancing simultaneously involves rational, kinesthetic, musical and emotional processes.
Dancing also helps with your flexibility, strength, endurance and overall sense of well-being! Dancers must strive to gain full range of motion for all the major muscle groups because with greater range of motion comes greater flexion and extension of the muscles. Many styles of dance also require jumping and leaping which require tremendous amount of muscle strength in major leg muscles. Endurance is the ability of muscles to work hard for longer periods of time without fatigue, and regular dancing helps improve your endurance (as with anything, such as running, walking, hiking, biking and swimming).
Dancing is effective in improving your self-esteem as well as reducing stress and depression. Emotionally, dancing improves self-awareness and self-confidence. It also can help strengthen the immune system through muscular action and physiological processes which can help prevent disease. Through dance, people can help identify and express their innermost emotions which creates a sense of renewal, unity and completeness.
Getting involved in dance is a great way to connect to mind, body and spirit. When I started dancing I felt at first, very sweaty and tired, but over time I became much more expressive in my dance. I got excited over the new moves and expressions I felt were a way of releasing tension, emotion and connecting to my inner self. It is incredibly fun and brings about an overall sense of happiness and bliss.
If you don’t know where to start dancing, you can turn on your favourite music and dance in your house, or you can even join a dance class locally or attend music festivals (which are rampant during summer). I am from Manitoba, so I will likely be checking out Folk Festival and the Manitoba Electronic Music Festival (MEME) which is the only annual event in Western Canada that highlights local and international electronic musicians at a free public venue. MEME is a festival that presents refined cutting edge electronic music performed using the latest in new creative technologies. MEME also features unique workshops for a full-day learning experience. If you live in the area (or anywhere for that matter), I highly suggest you come check it out!
For more information about this festival check out: http://www.memetic.ca
Sources: Live Love Fruit
Verghese, J., Lipton, R., Katz, M., Hall, C., Derby, C., Kuslansky, G., Ambrose, A., Sliwinski, M., & Buschke, H. (2003) Leisure activities and the risk of dementia in the elderly. The New England Journal of Medicine, 348, 2508-2516.
Jeong, Y., Hong, S., Lee, M., Park, M., Kim, Y., & Suh, C. (2005) Dance movement therapy improves emotional responses and modulates neurohormones in adolescents with mild depression. International Journal of Neuroscience, 115, 1711-1720.
Hopkins, D., Murrah, B., Hoeger, W., & Rhodes, C. (1990) Effect of low-impact aerobic dance on the functional fitness of elderly women. The Gerontologist, 30, 189-192.
Federici, A., Bellagamba, S., & Rocchi, M. (2005) Does dancing improve balance in adult and young old subjects? A pilot randomized controlled trial. Aging Clinical and Experimental Research, 17, 385-389.
Brown, S., Martinez, M., & Parsons, L. (2006) The neural basis of human dance. Cerebral Cortex, 16, 1157-1167.
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Wednesday, 24 July 2013
Connecting With Nature Boosts Creativity and Health
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"I've been arguing for a
while that connection to nature should be thought of as a human
right," Richard
Louv told the crowd assembled in the courtyard of National
Geographic headquarters in Washington, D.C., on Wednesday. Louv was there to
inspire the staff about the benefits of spending time outdoors.
Louv,
the author of the bestsellers Last
Child in the Woods (2005) and The
Nature Principle (2011)-coined the term
"nature-deficit disorder" to describe the loss of connection children
increasingly feel with the natural world. Nature-deficit disorder is not a
clinically recognized condition, he explains, but rather a term to evoke a loss
of communion with other living things. Nevertheless, he argues, nature-deficit
disorder affects "health, spiritual well-being, and many other areas,
including [people's] ability to feel ultimately alive." (See "The Nature-Deficit Disorder and How It Is Impacting Our
Natural World.")
The causes of the disorder include loss
of open space, increasingly busy schedules, an emphasis on team sports over
individualized play and exploration, competition from electronic media, and
what Louv and others call a "culture of fear," in which people are
afraid to visit natural areas or even go outside due to heavy media coverage of
violent events.
To dive deeper into Louv's ideas,
National Geographic sat down with him for a few questions.
It has been a few years since you
published Last Child in the Woods in 2005. What has changed since then?
Quite a bit. I wrote another book,
called The Nature Principle,
extending the idea [of nature-deficit disorder] to adults. That's because I
kept hearing from adults, who said, "It affects us too." At the time
there were a lot of great people doing great work around nature, but in the
media that issue was nowhere near the stove, let alone the front burner.
I didn't know it would have the impact it
has. I never claim Last
Child in the Woods started anything, but it proved to be a
very useful tool, and things took off. Today, if you look at childrenandnature.org [the
website of the Children & Nature Network, a group Louv founded], you'll see
all kinds of good news from all over the country, and it's increasingly
international. Nature preschools are beginning to take off. There are 112
regional, provincial, or state campaigns in the U.S. and Canada that are
working on getting kids outdoors, many of which didn't exist before.
It doesn't seem to matter what someone's
politics or religion is, they want to tell me about the treehouse they had as a
kid, if they are old enough—for the younger people that is less likely to be
true. This is the only issue I've seen that brings people together, because
nobody wants to be in the last generation where it's considered normal for kids
to go outdoors.
This week you spoke at an event with Sally Jewell, the U.S.
Secretary of the Interior, at the Center for American Progress in Washington,
on the importance of getting children and adults outside. How did that go?
Sally Jewell is a former head of REI, and she is one of the people who stepped
forward when Last Child came
out. She took an REI daypack filled with copies of the book, went to the White
House, and handed them out to staff and the president.
She will be the third Secretary of the
Interior in a row to be fully committed to this issue. The first was Dirk
Kempthorne, a conservative Republican under President [George W.] Bush, who was
very committed to this. So was Ken Salazar [under Obama], and now Sally, who
probably has the most experience with this issue. [Tuesday's] event illustrates
that this issue is growing.
Can you share some specific
examples of how a connection to nature improved someone's life?
[National Geographic Emerging
Explorer] Juan Martinez is one example. He grew up
in South Central Los Angeles, where he was headed for gangs and trouble. A
principal told him he'd have to go to detention or join the eco club. He
thought the club sounded like a bunch of nerds, but he joined. He resented it
at first, but then had an assignment to grow something.
He had seen his mother break up concrete
behind their house to grow chilis to eat. So he grew a jalapeno chili plant and
took it home to show her that he could nurture life too. That plant, and later
an eco club trip to the Grand Tetons, changed his life. He is now an
environmentalist and head of the Natural Leaders Network, which is part of the
Children & Nature Network. He is also a National Geographic explorer
and has spoken at the White House twice.
So nature can transform your life. He
found not only nature, he found people through nature. He reconnected to South
Central in a new way. (See video of Juan Martinez.)
How can city dwellers connect
with nature?
As of 2008 more people lived in cities
than the countryside. That marked a huge moment in human history, and it means
one of two things: Either the human connection to nature will continue to fade,
or it means the beginning of a new kind of city.
One way is through "biophilic
design" [nature-inspired design], which is the incorporation of nature
where we live, work, learn, and play, not only as something we drive an hour to
visit. Not only parks, but also in the way we design our neighborhoods, our
backyards, and our buildings.
I believe cities can become engines of
biodiversity. It starts with planting a lot of native plants, which revive the
food chain and bring back butterfly and bird migration routes.
The word "sustainability" is
problematic, because to most people it means stasis, survival, and energy
efficiency. We have to do those things, but that only goes so far in igniting
the imagination. Increasingly, I talk about a "nature-rich society,"
a different way to look at the future that is not just about survival, but
about something much better.
How do we get to a greener
future?
I visited the Martin Luther King memorial
yesterday. King demonstrated and said that any movement will fail if it can't
paint a picture of a world people will want to go to. That world has to be more
than energy efficient, it must be a better civilization.
I think we're in a cultural depression.
The number one young adult literature genre today is something called dystopic
fiction, which portrays a post-apocalyptic world in which vampires aren't even
having a good time. I have a theory that most Americans carry images of the far
future that look a lot likeBlade
Runner and Mad Max.
If those are the dominating images, and we don't have a balancing set of images
of a great future, then we better be careful what we imagine.
You have written about the
impacts of "nature time" on problems like anxiety, depression, ADD,
and obesity. How important is that?
If you look at a new body of research on
depression, ADD, physical health, child obesity, and the epidemic of
inactivity, nature is a good antidote to all of that. I didn't coin it, but I
like the phrase "sitting is the new smoking," because new evidence
shows that sitting long hours every day can have serious health risks similar
to those caused by smoking.
Researchers at the University of Illinois
are investigating whether time in the woods could be used to supplement
treatment of ADD. A study at the University of Kansas found
that young people who backpacked for three days showed higher creativity and
cognitive abilities. People in hospitals who can see a natural landscape have
been shown to get better faster.
As an antidote, we need to figure out
ways to increase nature time even as technology increases. It has to be a
conscious decision.
Speaking of technology, how much
are "screens" like TV, the Internet, video games, and smartphones to
blame for keeping kids indoors?
I always resist demonizing technology and
video games, specifically, partly because when people write about this issue
they go immediately to that. But then they ignore these other things, like
"stranger danger" [Louv has argued that sensationalist media has made
parents fearful of letting children go outside] and bad urban design, the fact
that our education system needs a lot of work, the fact that we are canceling
recess and field trips—there are a lot of other reasons out there.
Having said that, there's no doubt that
electronics have something to do with this. The Kaiser Foundation found that
kids spend 53 hours a week plugged in to some kind of electronic
medium, and I imagine that's true of adults too. I have an iPhone
and iPad, I spend a lot of time with screens, but I think the more high-tech
our lives become, the more nature we need as a balancing agent.
How can parents know if their
kids might suffer from nature-deficit disorder? Are there warning signs?
I don't think this is something that can
be reduced to individual symptoms in individual children. I've always felt it
was a more generalized issue, a disorder of society that has implications for
all of us.
This interview has been edited
and condensed.
Sources: Higher Health
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Saturday, 20 July 2013
Naturally Reduce Anxiety 4 Ways
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1. What to eat. 2. Herbs that help. 3. Supplementation. 4. How to relax. FOODS THAT REDUCE ANXIETY: Water. Staying hydrated is an important way to reduce anxiety symptoms. Vegetables. Filled with fiber and vitamins, these can help regulate your body. Fruits. Get your carbs and sugar from fresh fruit, not refined sugars. Foods rich in tryptophan. This natural relaxation component can do wonders for your anxiety. Look at poultry, oats, soy and sesame seeds to get a good dose. Foods rich in Omega-3 Fatty Acids. Fish, flax seed and winter squash might help with anxiety and depression. Foods rich in magnesium. A crucial vitamin that most of the population lacks, this can be found in tofu and black beans.HERBS THAT HELP: Here is a short list:
Chamomile. A natural sedative, chamomile can be added to teas for a calming effect.
Fennel. Though this might not help with anxiety itself, it can help alleviate the symptoms.
Kava. This is proven effective for moderate to severe anxiety.
Catnip. Just as it relieves stress and promotes relaxation for cats, this works for humans, too!
Motherwort. This relieves anxiety, and is safe for pregnant women.
Hops. This can help fight off stress, insomnia and headaches.
St. John’s Wort. Known for fighting depression, this one might also help with anxiety, as the two can go hand-in-hand.
Skullcap. This is a natural sedative used to treat anxiety, restless leg syndrome and even epilepsy.
Passionflower. Much like kava, and good for mild to moderate anxiety.
Valerian Root. A very effective sedative that soothes tension and stress.
SUPPLEMENTS THAT HELP:
B Vitamins. B complex vitamins, especially B12 in hydroxocobalamin or methylcobalamin form, can help regulate the body’s response to stress. Foods high in B Vitamins include meats, fish, vegetables (especially leafy greens), whole grains and bran, beans and legumes, and certain nuts, including cashews and hazelnuts.
Magnesium. This mineral helps balance the neurotransmitters in the brain and keeps the nervous system working properly. You can take this as a supplement to get your recommended daily dose, and you can also get it from foods like bran, dried herbs, cocoa powder, seeds of the squash, pumpkin or watermelon, sunflower seeds and even molasses.
HOW TO RELAX:
The more relaxed you are, the better your body will be able to deal with anxiety. Here are a few ways to calm things down.
Massage and Acupuncture. Touch has been proven to help relieve stress and anxiety. Massage and acupuncture can help move energy through the body, as well as simply relax the muscles.
Breathing Exercises. Rapid breathing is a sign of an impending panic attack. Avoid this by practicing deep breathing techniques. Breathe in through the nose and out through the mouth, breathing deeply enough that your diaphragm moves up and down as you breathe. Practice this until it becomes second nature.
Meditation and Yoga. Studies – and thousands of people – have proven that yoga and meditation can reduce stress, relieve anxiety, lower heart rates, lower blood pressure and give you a general sense of well-being. You can do this with a class, or in the privacy of your own home.
Warm or Hot Baths. A warm bath can help relax the muscles, ease aches and pains and give you quiet time to think, all of which can reduce anxiety. To make it even more advantageous, add Epsom salts – your body can absorb magnesium while you soak.
If the anxiety continues or worsens even with these natural remedies, there might be an underlying cause. In that case, speak with your naturepath or physician.
Source: Dave Sommers
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