READ: Yoga ~ A Menopause Alternative to HRT by Mache Seibel M.D.
March 21, 2012 by Mache Seibel MD
Filed under •-Feature, Health & Well-being, Holistic Living, Natural Healing, Natural Remedies, Yoga
Twenty years ago during a particularly stressful period of work, I began taking a yoga class as a non-pharmacologic antidote. I was running a center for reproduction and women’s health, working 24/7 and needed a way to relax. I had the good fortune to enroll with a yogini named Hari Khar Khalsa, and I took classes from her for a period of time. One day after class I asked her if she would be interested in teaching a yoga class to my patients to lower their stress. We began a series of yoga classes with the first hour consisting of us sitting on mats on the floor with my patients and discussing a health topic. I called them “Mat Chats.” The second hour was devoted to yoga with a focus on the medical topic we had just covered.
Over time, I not only received the benefit of lowering my own stress level through yoga, but also the benefit of Hari’s friendship and ultimately collaboration on A Woman’s Book of Yoga, a book that combines Eastern and Western medicine to help women at different stages of their lives. Since that time, I’ve suggested yoga to many of my patients. One group that I find it particularly useful for is women in and around menopause. They often tell me it helps them deal with their symptoms. Because many women either can’t or won’t take hormone therapy, finding an effective alternative is really important.
I was delighted to discover that the February 2012 issue of the journal Menopause, finally proves yoga reduces menopause symptoms, hot flashes and improves sleep. This is the first study to do so. The article studied women between the ages of 50 and 65 with no yoga experience and who were not taking hormones or antidepressants. The study lasted 4 months and included two one-hour yoga sessions per week, which combined stretching exercises and breathing techniques. Compared to a group of women who only did stretching, the yoga group improved their sleep and their mental health, and also their menopausal symptoms. The researchers believe this is because yoga increases levels of the brain hormone -aminobutyric acid, which calms the brain. Yoga also seems to increase levels of the sleep inducing hormone melatonin.
Another benefit of yoga is that it amplifies the parasympathetic tone in the body, which aids relaxation and reduces the sympathetic tone – the so-called fight or flight hormones. This may be an important part of why sleep patterns improve and hot flashes are reduced. Most women observe that when they are stressed, their hot flashes increase.
As more and more women question whether or not to take HRT, and women with breast cancer are typically not able to take HRT, finally getting proof that an alternative approach reduces symptoms of menopause, lowers hot flashes and improves sleep is a great thing. So if you are looking for an alternative to HRT, or even if you are taking HRT and just want to help your insomnia, improve your mental health and your menopausal symptoms, grab your yoga mat, enroll in a yoga class with a good instructor, practice several times per week, and sleep tight. Namaste.
Click here for a FREE ebook Ten Top Stress Busters as my gift to Vivid Life readers.
Machelle (Mache) Seibel, MD is one of America’s top health communicators. Whether speaking, consulting, writing or composing he teaches people the health information they need and the perspective they require to stay well. His passion is to help America stay well. “It’s better to stay well than to get well.” Professor and Director, Complicated Menopause Program, University of Massachusetts Medical School 2004-Present Founder of HealthRock®, reshaping health education with music and entertainment Harvard Medical School faculty nearly two decades Past Medical Director, Inverness Medical Innovations (now Alere) 2008 Recipient, Ashbel Smith Distinguished Alumnus Award, the University of Texas Medical Branch’s highest honor Multiple national awards for research, writing, music and patient education received Author/editor 14 books, over 200 scientific articles, past editor-in-chief of the medical journal Sexuality, Reproduction & Menopause Advisory board of Dr. Mehmet Oz’s HealthCorps initiative to fight childhood obesity Repeatedly voted into Best Doctors in America Hosted PBS and NYC TV episodes, frequent media expert http://www.doctorseibel.com/
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By any standards, I was a fat child. So much so that at 29 months old, I was dubbed Mighty Mite by a front page article in the Galveston Daily News. They ran the article because I was the fattest kid my age in all of Galveston County. People at the time thought “a fat baby is a healthy baby.” Now we know a fat baby often is not a healthy baby and much more likely to be a fat and unhealthy adult. In 2012, 1 in 3 children are obese. Mission Readiness, a nonprofit, nonpartisan organization run by retired military leaders dedicated to investing in America’s youth, discovered that today, 27% of 17- to 24-year-olds, some 9 million, are too fat to…
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READ: Ancient Science for Modern Women by Jaisri M. Lambert
February 2, 2012 by VividLife Editorial
Filed under •-Feature, Ayurveda, Health & Well-being, Holistic Living, Natural Healing, Natural Remedies
Ayurveda is a collected wisdom of ages and sages, and is extremely relevant to today’s
woman. Ayurveda is, first and foremost, a science of preventative living through the
application of accrued wisdom. Traditionally, women are the first teachers of preventative
living; often, however, modern women do not care for themselves first, even though they
must—for a healthy self, family and community.
Physically, digestion is the principle focus of health; psychologically, one’s life
philosophy is the primary focus of health; spiritually, meditation and selfless service are the
primary focus of health. Observing these together produces health and happiness for a
woman and beyond.
Transformation through Digestion
“Agni,” (meaning metabolic fire in Sanskrit) implies transformation—the food
transforms into you, the image transforms into a name, the experience transforms into
wisdom. These parallel digestive processes involve heat (tapas), which implies austerity.
Restraint is necessary to choose suitable foods to be eaten at a suitable time. Serve the main
meal at noon and a lighter meal in the evening.
Food science in Ayurveda is based on the “Law of the Six Tastes” rather than on the
relationship between proteins, carbohydrates, minerals and vitamins, which are isolated
food components. Today’s woman would do well to simplify food fads and to move toward
classical concepts of nourishing herself and her family by considering the taste on the tongue
of foods served daily.
“Shad rasa” (sweet, sour, salty, bitter, pungent and astringent) describes the global effects
of substances at all four stages of digestion. While Western science does not yet discuss the
post-digestive effect of foods, Ayurveda talked about sub-atomic assimilation (the emotional
interface of mind and body) thousands of years ago.
The process of eating is meant to both cure and prevent disease. Most disease can be
cured or managed by adjusting the food habits passed down from time immemorial through
mothers and grandmothers, who taught their children good food choices and healthful lifestyle habits to help prevent illness. Herbs to take and observances to remember were
passed down from generation to generation in the kitchen.
An experienced Ayurvedic practitioner can offer advice on specific food choices for
individual women and their family members. Herbal supplements may, from time to time,
be needed for unresponsive symptoms to help maintain balance.
Thoughtful Nourishment
Ayurvedic medical science is based mostly in the Sankhiya philosophy of creation, as
expounded by the great sage Kapila, who taught that the soul is eternal and takes on various
transiting “coverings” (koshas). These soul coverings include the acculturalization body,
which nourishes itself through mental repetition; the respiratory covering, which nourishes
itself from oxygen in the air (prana); and the physical body, which nourishes itself from daily
food intake.
One’s thoughts are generated by a precipitation of qualitative tendencies and repeated
choices, which in turn generate the secretion of a fluid neuro-transmitter. This
communication then enters the general circulation to nourish and form our bodily tissues.
Qualitative mental influences have a greater impact on well-being than food choices, and
therefore are more important in the prevention and healing of disease. It’s best to maintain
one’s focus on emotional balance. A mother is the first guide to restrain the child from -
potentially harmful practices, and she teaches by example. So, once again, a woman must
care for the self first to best care for others.
Resting Meditation
Providing rest to the mind is critical to maintaining mental and emotional equilibrium.
Joy comes from the contentment of everyday satisfactions such as appropriate food,
meaningful work, loving relationships and opportunities to serve in the world.
A woman needs to take time to withdraw from worldly life in order to re-charge and discharge her “batteries,” which can be unduly affected by stress. Taking 20 to 60 minutes daily
in the morning and evening for quiet introspection refreshes the consciousness and restores
creative enthusiasm to the mind. Sit facing east for ease in receptivity to the inner light of
gladness. Sit with the back straight and relax the body deeply, gradually. Focus the attention
in the third eye (located approximately behind and between the eyebrows) and return the focus
there if the mind wanders. Follow the breath until the mind become quiet behind the
root of the eyebrows. Let the mind rest between respiratory phases.
Morning meditation supports the day to unfold with grace and alignment, while evening
meditation supports preparation for deep rest and repair of the body’s cells. If you awaken
early in the early morning, sit in meditation, which will to help provide deeper restoration to
your body than will fitful sleep.
Seva (Selfless Service)
In Ayurveda, the spiritual priorities used to guide difficult decision-making are:
God/Goddess first, family second and community third. “God” (cultivating love) is first by
giving priority to meditation and the remembrance of our divine nature, according to one’s
personal style and beliefs. Secondly, decisions are made in favour of the family’s needs.
Ayurvedic teaching is to put oneself in the first position of family, that is, to put one’s own
self-care first. Next in priority is the spouse’s needs, then the parents’ or children’s,
depending on the ages and stages of need, and then other family members.
If energy or resources such as time or money remain, up to half can be given away to the
community as selfless service. To give hidden donations with no consideration for return is
meritorious and helps ensure enduring spiritual health and strength. If only one-tenth or
one-fortieth can be spared, this is still very effective in cleansing spiritual imbalances such as
fear or judgment while strengthening faith and tolerance. With loving kindness, such as
volunteering or many daily kind acts for the family or community, happiness, freshness and
creativity return to the mind, heart and body.
Once again, it is common for women to take the last place in the priority chain, but
really they need to put themselves first. Only then can excellent care of self and others be
created and sustained.
Women and Public Health
Throughout history, women have upheld family and community health. Nowadays, the
responsibilities of women have further increased and stress has grown as a result. However,
practice of the basic principles of food science, herbology and loving kindness is enough to
sustain individual health even in today’s busy lifestyle. Still, the realization of the importance
of self-care is absolute. Taking time to rest while menstruating, for example, is a single
important gesture to make each month for self-care. The consequences of not observing rest during the flow are costly for society. The consequences of hormonal replacement therapy
for birth control and menopause management are also costly for women and their society, as
are the consequences of imbalance, such as heart disease, cancer and diabetes.
Ayurveda is a universal science of everyday living, brought to us through an ancient oral
tradition of living principles of ancient wisdom. Living includes eating, sleeping, thinking,
relating, working and, indeed, all of life. When a woman accepts that her life is of the utmost
importance, the balance and health that results benefits not only her but those she loves as
well.
Jaisri M. Lambert has studied and taught Ayurveda since 1990. See the HANS “Calendar
of Events” at http://www.hans.org for her upcoming lectures, classes and appearances.
Jaisri can be reached at (604) 290-8201 (Canada) or (408) 378-2880 (US).
Her website is http://ayurveda-seminars.com
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READ: Amazing Apple Cider Vinegar with Brigitte Mars
January 17, 2012 by Brigitte Mars
Filed under •-Feature, Food and Recipes, Health & Well-being, Holistic Living, Natural Healing, Natural Remedies, Videos
With many people lacking health and its insurance we can remember ancient folk wisdom that served our ancestors! Hippocrates, the Father of Medicine, used apple cider vinegar as an internal cleansing agent. Before refrigerators, vinegar was used as a food preservative.
The word vinegar is from the French, vin aigre or “sour wine.” Apple cider vinegar prepared by the fermentation of apple cider and allowed to mature naturally in wooden barrels. During fermentation, sugar present in apple cider, is broken down by bacteria, and yeast breaks down alcohol to form vinegar. If vinegar appeals to you, make sure it is raw, and unpasteurized. Commercially distilled vinegars lack enzymes and minerals destroyed during the distillation. Apple cider vinegar is a powerful antibacterial agent. The alkalinity of apple cider vinegar can correct excess acidity in the system and help prevent infection. It also provides a plethora of anti-inflammatory enzymes and minerals such as potassium.
Apple cider vinegar can be mixed with sea salt and gently applied to a sprained area. Ringworm, nail fungus, bunions, corns, calluses, warts, shingles, boil, ant, black fly, mosquito bites, wasp, bee stings and even poison ivy all benefit from applications of apple cider vinegar. (Making a paste with equal parts baking soda and apple cider vinegar is used just as often.)
For a bloody nose, apply a compress of two teaspoons apple cider vinegar one a cup of cool water to the base of the neck and to the top of the nose to help constrict blood vessels.
Lice and bed bugs are repelled by apple cider vinegar and when combined with essential oils of tea tree, rosemary, lavender, and peppermint are made into a spay for the hair and bedding.
Many digestive ailments are improved by apple cider vinegar. Vinegar increases the metabolic rate promoting weight loss, corrects constipation and improves digestion.
Heartburn: Add one tablespoon of apple cider vinegar to a cup of warm water and sip slowly for heartburn.
Indigestion, nausea and motion sickness improve with drinking two teaspoons each of apple cider vinegar and raw honey in a glass of warm water daily for its pH balancing effect.
Food Poisoning: Mix a tablespoon each of apple cider vinegar and raw honey in warm water and sip to deter the replication of unfriendly microorganisms, and replenish the body with depleted minerals.
The traditional remedy of teaspoons each of apple cider vinegar and honey helps in curbing allergies, arthritis and mastitis in humans and animals.
Bladder Infection: Using one half teaspoon each of apple cider vinegar raw honey in a glass of warm water helps to acidify the urine and prevent bacterial growth, which in some cases can contribute to incontinence.
Drink two teaspoons each of apple cider vinegar and honey in a cup of hot water three times daily to break up mucus congestion and cough. Have a glass by the bed and take a couple of swallows if you wake up coughing.
Bleeding hemorrhoids and hypertension will improve if you take two teaspoonfuls of apple cider vinegar in a glass of water at every meal.
The acids in apple cider vinegar can help dissolve kidney stones. Drink 2 teaspoons daily in a cup of hot water. Frequent gargling with two tablespoons apple cider vinegar in water brings relief and inhibits bacteria and viruses causing sore throats.
Vinegar helps draw pollutants out of the body and balances the skin’s pH.
After cleansing the face, apply a cotton ball soaked in equal parts apple cider vinegar and water to restore the skin’s proper pH and prevent and treat acne.
Include it in a rinse for an antifungal anti dandruff scalp treatment.
Use one cup in the bathtub to relieve sore muscles, itchy skin, candida, poison ivy, and sunburn. To ease the discomfort of shingles and varicose veins apply apple cider vinegar directly to the affected area three to four times daily.
If you launder your own cloth diapers, add 1/4 cup apple cider vinegar to the final rinse water. This will make them softer for your baby’s skin and prevent diaper rash.
Drink a teaspoon of raw apple cider vinegar in water three times daily before each meal to improve memory and increases the stamina.
For more information, please check out my latest book: The Country Almanac of Home Remedies.
Herbal Heart Health, February 23, 6:30-8 pm, Learn to use food, herbs and essential oils for heart health, circulation, blood pressure and cholesterol health. Rebecca’s Apothecary 1227 Spruce Street, Boulder, Colorado 80302, 303 443-8878, www.rebeccasherbs.com, $30
Addiction Free Naturally, April 3, 11-2pm, Studio Shakta, 773 Santa Fe Drive, Denver, Colorado 80402, 303 963-5306, www.studioshakta.com, $45
Brigitte Mars is an herbalist and nutritional consultant with over forty years experience. She is the author of Beauty by Nature, Rawsome!, The Sexual Herbal, Addiction Free Naturally, Healing Herbal Teas, The Desktop Guide to Herbal Medicine, and co-author of The Country Almanac of Home Remedies, and The Hemp Nut Health and Cookbook. Brigitte has had a radio show on KGNU called Naturally for over twenty years. She is a professional member of The American Herbalist Guild. Ms. Mars teaches at Naropa University, Boulder College of Massage, Omega Institute, Kripalu, and Bauman College of Holistic Nutrition and Culinary Arts. Brigitte is a blogger for The Huffington Post and Care2. www.brigittemars.com, 303 442-4967, brigitte@indra.com
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