pain

Have you experienced the positive benefits of meditation? A new study that looked at 18 healthy young adults who had never meditated before found that with just 20-minute instructional sessions in mindfulness meditation, there was a significant reduction in pain when subjects were exposed to painful stimuli.

I already knew that regular meditation has been shown to have significant therapeutic effects on people at high risk for heart attacks, but these new findings are really profound because they are applicable to everyone!

According to researcher Fadel Zeidan, PhD, who is a postdoctoral fellow at Wake Forest University School of Medicine and also worked on the study, meditation may be useful for the management of postoperative pain since it distracts the mind and reduces the emotional response to pain. Zeidan says a wandering mind is normal at first and that you simply have to bring your consciousness back to your breathing.

Here are a few helping pointers for starting the meditation process.

Headache, allergies, PMS? Do this simple acupressure exercise from the OnSugar blog goddessbody.

Hegu (Large Intestine 4) is an acupoint in the webbing between the thumb and index fingers. It is considered one of the most commonly used acupoints and with good reason. LI-4 has a wide range of uses, particularly pain relief all over the body. Here are some conditions this acupoint is known to treat:  abdominal pain, headaches, hay fever, allergies, itchy eyes, constipation, stiffness of the arm and shoulder, addictions, and panic attacks.

It is also a point used for gynecological conditions such as PMS, delayed or irregular periods or no periods. This point is a FORBIDDEN point, meaning it should NOT be used during pregnancy. It is known to trigger uterine contractions. If you are trying to get pregnant, do not use this point after ovulation. However, before ovulation it calms the uterus, moving stuck energy and calming the mind which is helpful in balancing the reproductive system in cases of infertility. I don't personally recommend using this point for the pain of dysmenorrhea (pain during period) — it can trigger uterine contractions that may worsen the pain.

To use this point, simply massage between the webbing for a minute, gently pulling your thumb from the webbing to the end of the crease (see photo). You may find this point is a little tender. Remember, since acupressure is an energy system, you don't need to use much pressure to access these points.

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If you have spent any time in the saddle, and I am not talking horseback riding here, then you know biking can come with some specific discomforts. From your feet to your neck, here are simple on-the-bike tips to alleviate some of the aches and pains common to long rides. Let's start at the bottom and work our way up.

• Feet: If the bottom of your feet go numb, focus on the upstroke. Pulling up on the pedal takes pressure off the soles of your feet. Obviously, this technique only works if you have a pedal/cleat system or cages on your pedals. Also, a little toe wiggling can go a long way.
• Bum: Sometimes the padded chamois just isn't enough! For instant relief, stand up on your pedals and take a "booty" break. This takes pressure off of your sitz bones and focuses the work on different leg muscles — bonus. Also, play around with how you sit: roll forward of your sitz bones and flatten out your back, or try rounding your spine to roll behind those bony protuberances on the bottom of your pelvis. Don't just sit in one place.

Keep reading for more midride tips.

OnSugar blogger Running Nina needs some advice. She's training for a half-marathon and is dealing with a knee injury. Can you help her get through it?

It is now less than a month to my first half-marathon. Despite not running for 2 weeks because of being sick I feel ready for it, well, almost. I still have a few more long runs to tackle first!

I ran an eight mile run yesterday and it went pretty well. I had to run on the treadmill because it was too hot outside, so I finished in 77:20. I'm sure it would have taken longer had I run outside. However, on race day I'll feel the energy of the other runners, and it should be around that time when I get to the eight mile mark. It is cooling off this week so hopefully I will be able to run outside on Friday for my nine miler. The only thing that will stop my nine miler is my knee. The last 1/2 mile of my run, it started to hurt. I finished my run and the pain stayed. I can walk, but going up/down stairs and fast walking hurts.

Any suggestions on what to do other than ice it and elevate it? It isn't swollen and doesn't hurt to the touch. Rather, I can feel the soreness/stiffness on the inside.

Are you in the same boat as Running Nina and need advice about your fitness goals from fellow readers? Join one of our community groups or start your own OnSugar blog. Your posts might end up right here on FitSugar!

If you're feeling a world of hurt, you might want to skip the pill form of pain relief. New research found that just gazing at a photo of someone you love could reduce your pain.

A small study, involving 25 women who had been in healthy and loving relationships for at least six months, found gazing at images of loved ones helps manage pain. In the study heat was applied to the forearm of each participant, the women reported their levels of pain while looking at a photo of their boyfriend, when looking at a photo of a stranger, and while looking at a picture of a chair. The women also received the heat treatment when holding hands with their guys, while holding hands with a complete stranger, and while holding a stress ball.

Overall the women reported the lowest amount of pain when in the "presence" of their partners, whether it be from their boyfriend's photo or actual hand. This simple experiment illustrated how the support of a loved one can help ease pain. The next time you want to pop some Tylenol, grab a framed photo or the hand of someone you love instead. Or if you're going through a painful experience and your favorite person can't be with you, the researchers suggest bringing a photo of the special person along. It could have the same calming effect.

Blondes may stereotypically have more fun, but some studies show those born with red locks might feel more pain. So we all need to treat our ginger-headed friends more gingerly since research shows they're more sensitive to hot and cold, and strangely, redheads also require more anesthesia to become numb.

For those with brown, black, and blond hair, the Melanocortin-1 receptor (MC1R) gene produces melanin, which gives our hair and skin color. In redheads, this gene is mutated and produces pheomelanin instead, causing pale skin, freckles, and strawberry tresses. MC1R mutations also affect carrot tops' perception of pain and the effectiveness of drugs that are used to block the sensation of pain.

Not only is this research interesting (and may explain why your friend screamed her red head off when she got her ears pierced), but it may also help scientists design drugs that are more person-specific based on an individual's genetic profile.

If you're a redhead, please share your thoughts on this hairy subject.