FitSugar

Yoga: What's With the Om?

FitSugar — Thu, 08 Mar 2007 08:45:00 -0800

I've been to many different yoga classes, from Kripalu to Ashtanga to Jivamukti, and they all have something in common. At the end the teacher always leads the class in chanting "Ommmm."

Om, actually pronounced "Aum," is an affirmation of the Divine Presence that is the universe and is similar to the Hebrew "Amen."

In the Hindu belief, Om is the sound that was made when the whole universe was created. Om is a "word of power," so chanting it before and after a yoga class is believed to produce a profound effect on the person chanting, and in the world.

The symbol to the right represents Om. In this Sanskrit letter the long lower curve represents the dream state, the upper curve stands for the waking state and the curve coming from the center symbolizes deep, dreamless sleep. The crescent shape stands for "maya", the veil of illusion, and the dot represents the transcendental state (beyond thinking).

When the individual spirit passes through the veil and goes beyond thinking, they are liberated from the three states, and achieve enlightenment. Whoa.

I don't necessarily think of "Om-ing" like that - that's just too transcendental for me. I like to focus on the more physical benefits, like the rhythmic pronunciation of chanting Om slows down the nervous system and calms the mind, like meditation. If the mind is relaxed, then it will help to decrease blood pressure, which will in turn improve heart health.

It is also good for relieving congestion or sinusitis. The vibrations created by chanting Om can help clear your sinuses and ward off infection.

Also, chanting Om collectively in a group gives you a wonderful sense of community.

Want to hear what Om sounds like? Then read more

I'd love to hear about your good and bad experiences having to do with chanting Om in class. Tell me about it in Yoga Stretch and Tell.

At the studio where I go, we do something called Continuous Om-ing with a big group. At the end of class, we all sit up and the teacher starts saying "ommmm..." and other people join in when they are ready, and the whole group of us are following our own breath, Om-ing at different times so it sounds like one rolling beautiful sound, kind of like the Om playing up above. It's amazing and so relaxing to be a part of.

Ommmm my back hurts...

FitSugar — Fri, 03 Nov 2006 13:30:00 -0800

A mini meditation quiz:

Which meditation principle suits you?

Meditation is quiet "me" time.
Meditation is a time to take 15 minutes to truly relax.
Meditation is feeling the om.
Meditation is my back aching after sitting for only 10 minutes. Leaving me with some pain and no om.

If you answered yes to #4 but love to meditate, the Salubrion Meditation Chair is the answer for you. The L-100 meditation seat provides proper back support so you can achieve proper meditation. Salubrion states:

The L-100 Salubrion Seat™ provides exceptional support for floor sitting, assisting in proper back alignment and lumbar curve for superior comfort. At a slightly elevated state, the user benefits from increased blood flow to the legs and greater relaxation. Deeper and longer meditation sessions are achievable due to the elimination of distracting aches, pains, and fatigue.

Omazing!

Buy it here for $48.95.

I Don't Buy It: H2Om

FitSugar — Sat, 06 Sep 2008 03:00:00 -0700

I'm all for promoting peace and positive energy, but this world's going to need a whole lot more than these H2Om water bottles. Fusing the chemical symbol for water, H2O, with the sound of the universe, "om," makes for a pretty catchy product name. And this is water with intention - not water infused with fruit juice, vitamins, electrolytes, or anything else you'd expect to pay extra for. And no, it won't help you with your yoga or meditation practice. H2Om is all about the idea that if a person thinks positive thoughts, then drinks this water that the vibrations of their thoughts will spread through the universe and make the world a better place. Hmm . . .

To hear more about this water read more

On their website, they even go on to explain that "water exposed to loving words and music showed brilliant, and complex crystallized patterns under the microscope at near freezing temperatures. In contrast, polluted water, or water exposed to negative thoughts and words, formed incomplete, asymmetrical patterns." I'm not sure where they got their "data" from, but it's just a little too out there for me. I think their slogan above is really sweet, and I do believe that changes and ideas are first born in your thoughts and that your mind is a powerful tool, and I do hate to be a party pooper, but I'm just not buying this bottled water.

Relax Already: For Just One Hour

FitSugar — Tue, 23 Jan 2007 15:15:00 -0800

A new study from the University of Milan has found that weekly, one-hour stress-management sessions can reduce worker stress, improve heart health and lower blood pressure.

So if you're feeling stressed maybe you should make appointments for regularly scheduled weekly one hour massages. Too pricey? Make an appointment with yourself for a one hour bath or time on the couch with a good book. If you spend a lot of stressful time in front of the computer screen, subscribe to a daily wellness email such as Daily OM. The emails are relaxing and calming and in times of major stress, these emails can really help put things back into perspective. Sign up today at DailyOM.com.

Should Yoga Be an Olympic Sport?

FitSugar — Fri, 30 Oct 2009 04:30:06 -0700

When I first started practicing yoga, my teachers made it clear that it wasn't a competition. So what if Peggy Pretzel over there could do Handstand Scorpion in her very first class? It's not your ability to do the poses that's important, but rather your intentions and emotions while on the mat. I can certainly om to that. But wait, what's this? Last weekend was the seventh Annual Asana Yoga Competition in New York City. Yoga competition? Sounds crazy, I know, but it's real. See for yourself in the video below.

Competitions like these are part of the movement pushing to have yoga included as an Olympic event by the year 2020. Yogis would be judged on their body proportions, grace, composure, and execution of postures. People will either see this as a brilliant idea to encourage men and women to get serious about their yoga practices, or as an oxymoron. So what's your opinion of competitive yoga and the notion of it becoming an Olympic event?

Say Om Not Ow: Injury-Free Yoga Tips

FitSugar — Fri, 14 Aug 2009 08:00:36 -0700

The main reason many of us practice yoga is to increase our flexibility, and the last thing you'd expect is to pull a muscle. Unfortunately yoga injuries can and do happen just as easily as they do in other types of workouts, so keep these tips in mind to prevent yourself from getting hurt.

Spy before you try. Check out the class the week before you take it to make sure the level is right for your ability and needs.
Drop the ego. Don't compare yourself to Polly Pretzel or 17-year-old Sally over there. Everyone's body is different, and you don't want to attempt advanced poses if you're not ready. Nobody's watching you anyway, so who are you trying to impress?
Don't compare yourself to yourself either. Your body changes every day. Maybe last week you pressed all the way up into full backbend, but this week, your back may not be thinking that's such a good idea. Concentrate on how your body feels at that moment.
Move slowly and with complete awareness. Every time you move any part of your body, do it calmly and with intention. Be aware of where your body is and what it's doing at all times.
Learn to use and love props. Blocks, straps, bolsters, and even walls are great support tools to help you modify poses so you don't strain your muscles.

Want to see the other tips? Then read more

Don't push yourself too hard. Yoga is supposed to feel good. It should never hurt or cause strain, so don't force your muscles to stretch to the point of agony, since this is a great way to pull a muscle.
Listen to your body. Sometimes the order or types of poses an instructor is doing won't fit with what your body needs. If your tight hips need to do Pigeon and the entire class is doing handstands, well, then do Pigeon. Also be sure to rest your body when you need to - child's pose is a wonderful thing.
Don't slip. Heated rooms may help keep your muscles warm, but they can also make you sweat, making your mat really slick. Use a regular towel or a Yogitoes Skidless Yoga Mat to absorb any puddles.
Don't be afraid to ask for help. If you're not sure how to get into a pose, don't be afraid to ask the teacher. Sometimes the format of classes makes it feel awkward to talk or ask questions, so if that's the case, just skip the pose and ask the teacher about it after class.

Aerial Yoga: Om My!

FitSugar — Fri, 09 Feb 2007 12:30:00 -0800

Bored with your yoga classes recently?

Then maybe you should try Aerial Yoga. It is a new type of Yoga that combines Yoga Asanas with movements done on a trapeze like apparatus. The physicality of training on any aerial apparatus complements the physicality of the Yoga Asanas - shoulders are stabilized while being stretched, core abdominal muscles can be strengthened and spinal flexibility becomes comfortable to explore.

Why? Michelle Dortignac, the person behind aerial yoga, believes that your body will have no choice but to learn proper alignment thanks to the effects of gravity since (like it or not) gravity always works, and it always works in one direction. The best part? No previous aerial or Yoga experience is necessary.

Right now you can only take Michelle's Aerial Yoga in Brooklyn, NY but it is only $15 per class, which in my opinion is not bad at all. For more information visit the Aerial Yoga site or call (917) 312-4339 to set up a class reservation.

Don't live in NYC, well Triangle Yoga in North Carolina has its own version of Aerial Yoga.

Fitness Switchup: Dance Arerobics Instead of Yoga

FitSugar — Wed, 27 May 2009 13:00:00 -0700

I love me some yoga, but sometimes the Om just isn't enough. I need to move. I need loud music with a beat. If you're in a similar position and can't fathom sticking just to your sticky mat for another class, I suggest you switch it up and give a dace class a try, be it Broadway moves or Bollywood-inspired choreography.

Occasionally I need some hip-hop aerobics. I may not be a B-girl, but I find getting my heart rate up while getting into a good groove a great way to exercise. Yoga is great form of mind/body exercise, but only certain styles count as cardio. While yoga lengthens tight muscles and builds calm inner strength, I find dance aerobics, any kind, to be a great complement because they challenge the body to work in a new way: to move quickly but with control as well as relate to the music of the beat and your own breath. Most gyms that offer group classes have some kind of dance workout on their schedule.

Source

5 Easy Ways to Manage Cortisol, the Stress Hormone

FitSugar — Fri, 09 Jan 2009 10:00:00 -0800

Cortisol is a hormone that's recruited to regulate blood pressure and the immune system when the body is experiencing physical or emotional stress. Constant stress can cause our bodies to overproduce the hormone, and instead of helping to balance our bodies, cortisol can cause sleep problems, leave us vulnerable to infection, induce blood sugar abnormalities, and lead to abdominal weight gain.

In its February issue, Prevention magazine describes solutions for managing cortisol, and these options are all doable with little effort (so you don't become even more stressed about having time to manage your stress hormone!).

Sip some black tea: "When volunteers were given a stressful task, the cortisol levels of those who were regular black-tea drinkers fell by 47 percent within an hour of completing the assignment, while others who drank fake tea experienced only a 27 percent drop."
Hang out with a funny friend: "Simply anticipating laughter is enough to reduce cortisol levels by nearly half." Prevention notes that a funny DVD could do the trick, too.
Make a great iPod mix: "Music can have a calming effect on the brain, especially while you're facing a major stressor." Prevention suggests playing background music when hosting a stressful dinner for your in-laws and listening to something soothing at bedtime.

To see two more ways to manage cortisol, read more.

Say "om": "Subjects who practiced Buddhist meditation significantly decreased both cortisol and blood pressure in a 6-week Thai study."
Hit the sack early - or take a nap: According to Shawn Talbott, author of The Cortisol Connection, the difference between getting six hours and eight hours of sleep is 50 percent more cortisol in the bloodstream. Prevention offers a reassuring tidbit: "When you fall short of the mark, take a nap the next day [to cut cortisol levels]."

Source

Multiple sclerosis

FitSugar — Wed, 08 Oct 2008 17:35:11 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Multiple sclerosis (MS) is an unpredictable disease of the nervous system in which communication between the brain and other parts of the body is disrupted. Its effects can range from relatively mild in most cases to somewhat disabling to devastating. The symptoms may mysteriously occur and then disappear. In the worst cases, a person with MS may be unable to write, speak, or walk. About 350,000 Americans have MS, with most cases occurring between 20 - 45 years of age.

During an MS attack, inflammation occurs in areas of the white matter (pale-colored nerve tissue)of the central nervous system in random patches called plaques. This is followed by destruction of myelin, the fatty covering that protects nerve cell fibers in the brain and spinal cord. Myelin allows for the smooth, high-speed transmission of electrochemical messages between the brain, the spinal cord, and the rest of the body. When myelin is damaged, neurological transmission of messages may be slowed or blocked completely, resulting in diminished or lost function.

Signs and Symptoms

MS is accompanied by the following signs and symptoms:

Weakness in motor skills and loss of muscle coordination
Tingling, numbness, dizziness
Blurred vision
Pain
Heat sensitivity
Loss of bladder control
Memory loss, problem-solving difficulties
Mood disturbances

What Causes It?

The cause of MS is unknown. Theories include a childhood virus that primes the immune system for an attack against myelin in early adulthood.

Who's Most At Risk?

People with the following conditions or characteristics are at risk for developing MS:

First-degree relatives with MS
Age between 20 and 40
Living in the northern latitudes for the first 15 years of life
North European, North American, or Scandinavian ancestry
Immune response genes

What to Expect at Your Provider's Office

If you or someone you care for are experiencing symptoms associated with MS, you should see your health care provider. Your health care provider will take a history of clinical symptoms, check for neurological problems, and refer you for lab tests, such as a cerebrospinal fluid exam and agar gel electrophoresis, and imaging procedures, such as a computed tomography scan (CT scan) and magnetic resonance imaging (MRI).

Treatment Options

Treatment Plan

The primary goal of a treatment plan is to reduce the severity of attacks through the use of certain medications and to extend the individual's physical functioning for as long as possible.

Drug Therapies

Your health care provider may prescribe the following medications:

Steroids with anti-inflammatory properties to reduce severity of attacks
Beta interferon to decrease myelin destruction, reduce frequency and severity of attacks, and slow progression of disease
Immunotherapy, antigen-targeting, cytokines, and remyelination are experimental therapies that may alter the course of the disease

Surgical and Other Procedures

Surgery may be used to treat severe and disabling tremors or to reduce severe spasms.

Complementary and Alternative Therapies

A comprehensive treatment plan for MS may include a range of complementary and alternative therapies.

Nutrition and Supplements

Following these nutritional tips may help reduce symptoms:

Eliminate all suspected food allergens, including dairy, wheat (gluten), soy, chocolate, corn, preservatives, and food additives. Your health care provider may want to test you for food allergies.
Eat more antioxidant-rich foods (such as green, leafy vegetables and peppers) and fruits (such as blueberries, tomatoes, and cherries).
Avoid refined foods, such as white breads, pastas, and sugar.
Eat fewer red meats and more lean meats, cold-water fish, tofu (soy, if no allergy) or beans for protein.
Use healthy cooking oils, such as olive oil or vegetable oil.
Reduce or eliminate trans-fatty acids, found in such commercially baked goods as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
Avoid coffee and other stimulants, alcohol, and tobacco.
Drink 6 - 8 glasses of filtered water daily.
Exercise moderately, if tolerated, at least 30 minutes daily, 5 days a week.

You may address nutritional deficiencies with the following supplements:

Omega-3 fatty acids, such as fish oil, 1 - 2 capsules or 1 tbsp. of oil one to two times a day, to help decrease inflammation and improve immunity. Cold-water fish, such as salmon or halibut, are good sources.
Evening primrose oil (EPO), 500 mg to 8 grams daily, for symptoms of MS. Consult with your health care provider for the best dosage for your body.
A multivitamin daily, containing the antioxidant vitamins A, C, D, E, the B-vitamins and trace minerals, such as magnesium, calcium, zinc, and selenium.
Calcium and vitamin D supplement, 1 - 2 tablets daily, for support of muscle and skeletal weakness.
Coenzyme Q10, 100 - 200 mg at bedtime, for antioxidant, immune, and muscular support.
N-acetyl cysteine, 200 mg daily, for antioxidant effects.
Acetyl-L-carnitine, 500 mg daily, for antioxidant and muscle protective activity.
Probiotic supplement (containing Lactobacillus acidophilus), 5 - 10 billion CFUs (colony forming units) a day, for maintenance of gastrointestinal and immune health. You should refrigerate your acidophilus products.
Grapefruit seed extract (Citrus paradisi), 100 mg capsule or 5 - 10 drops (in favorite beverage) three times daily, for antibacterial or antifungal activity and immunity.
L-theanine, 200 mg one to three times daily, for nervous system support.
Melatonin, 2 - 5 mg 1 hour before bedtime, for sleep and immune protection.

Herbs

Herbs are generally a safe way to strengthen and tone the body's systems. As with any therapy, you should work with your health care provider to get your problem diagnosed before starting any treatment. You may use herbs as dried extracts (capsules, powders, teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). Unless otherwise indicated, you should make teas with 1 tsp. herb per cup of hot water. Steep covered 5 - 10 minutes for leaf or flowers, and 10 - 20 minutes for roots. Drink 2 - 4 cups per day. You may use tinctures alone or in combination as noted.

Ginkgo (Ginkgo biloba) standardized extract, 40 - 80 mg three times daily, for antioxidant and immune support.
Green tea (Camellia sinensis) standardized extract, 250 - 500 mg daily, for antioxidant and immune effects. Use caffeine-free products. You may also prepare teas from the leaf of this herb.
Rhodiola (Rhodiola rosea) standardized extract, 100 - 600 mg daily, for antioxidant, antistress, and immune activity.
Milk thistle (Silybum marianum) seed standardized extract, 80 - 160 mg two to three times daily, for detoxification support.
Bromelain (Ananus comosus) standardized, 40 mg three times daily, for pain and inflammation.

Homeopathy

Combination remedies may be used for fatigue, spasm, and to help rid the body of impurities.

Carboneum sulphuratum
Causticum
Lathyrus sativus
Phosphorus

Acupuncture

Acupuncture may alleviate symptoms. Acupuncture may help enhance immune function, normalize digestion, and address disease conditions.

Massage

Massage is important for maintaining flexibility and reducing spasticity, as well as improving the overall sense of well-being.

Prognosis/Possible Complications

About 70 percent of patients experience attacks and remissions, and about half of these undergo a chronic, progressive worsening after about 10 years. Ten to 15%% of patients experience a chronic, progressive worsening of the disease from the initial onset. Fifteen to 20% of patients have a relatively mild course of disease. Most MS patients live for 30 years or more, many still working and mobile.

Following Up

Patients need lifelong monitoring, especially during flare-ups.

Supporting Research

Adams RD, Victor M. Principles of Neurology. 6th ed. New York, NY: McGraw-Hill; 1997: 902–921.

Bartram T. Encyclopedia of Herbal Medicine. Dorset, England: Grace Publishers;1995:299-300.

Branch WT. Office Practice of Medicine. 3rd ed. Philadelphia, PA: Saunders;1994: 721, 766–767.

Cabrera C, Artacho R, Gimenez R. Beneficial effects of green tea--a review. J Am Coll Nutr. 2006;25(2):79-99.

Carr AC, Frei B. Toward a new recommended dietary allowance for vitamin C based on antioxidant and health effects in humans. Am J Clin Nutr. 1999;69(6):1086-1107.

Conn RB. Current Diagnosis. Philadelphia, PA: Saunders; 1991: 988–991.

Cvetnic Z, Vladimir-Knezevic S. Antimicrobial activity of grapefruit seed and pulp ethanolic extract. Acta Pharm. 2004;54(3):243-50.

Das M, Sur P, Gomes A, Vedasiromoni JR, Ganguly DK. Inhibition of tumor growth and inflammation by consumption of tea. Phytother Res. 2002;16 Suppl 1:S40-4.

Dorchies OM, Wagner S, Vuadens O, et al. Green tea extract and its major polyphenol (-)-epigallocatechin gallate improve muscle function in a mouse model for Duchenne muscular dystrophy. Am J Physiol Cell Physiol. 2006;290(2):C616-25.

Fauci AS, et al. Harrison's Principles of Internal Medicine. 14^th ed. New York, NY: McGraw-Hill; 1997: 2409–2419.

Gaby AR. The role of coenzyme Q10 in clinical medicine: Part 1. Alt Med Rev. 1996; 1(1):11-17.

Hale LP, Greer PK, Trinh CT, James CL. Proteinase activity and stability of natural bromelain preparations. Int Immunopharmacol. 2005;5(4):783-93.

Huntley A. A review of the evidence for efficacy of complementary and alternative medicines in MS. Int MS J. 2006 Jan;13(1):5-12, 4.

JAMA Patient Page. How much vitamin C do you need? JAMA. 1999;281(15):1460.

Johnson SK, Diamond BJ, Rausch S, et al. The effect of Ginkgo biloba on functional measures in multiple sclerosis: a pilot randomized controlled trial. Explore (NY). 2006;2(1):19-24.

Johnston CS. Recommendations for vitamin C intake. JAMA. 1999;282(22):2118-2119.

Kelley WN, et al. Textbook of Internal Medicine. 3^rd ed. Vol 2. Philadelphia, PA: Lippincott-Raven; 1997: 2385–2387.

Kormosh N, Laktionov K, Antoshechkina M. Effect of a combination of extract from several plants on cell-mediated and humoral immunity of patients with advanced ovarian cancer. Phytother Res. 2006;20(5):424-5.

Levine M, Rumsey SC, Daruwala R, Park JB, Wang Y. Criteria and recommendations for vitamin C intake. JAMA. 1999;281(15):1415-1453.

Mark BL, Carson JA. Vitamin D and autoimmune disease--implications for practice from the multiple sclerosis literature. J Am Diet Assoc. 2006;106(3):418-24.

[No authors listed]. L-theanine . Monograph. Altern Med Rev. 2005;10(2):136-8.

Taylor RB, et al. Family Medicine: Principles and Practice. 5th ed. Berlin, Germany: Springer; 1998: 589–591.

Rosen P, Barkin R, et al. Emergency Medicine: Concepts and Clinical Practice. Vol 3. St. Louis, MO: Mosby; 1998: 2219–2221.

Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002;21(6):495-505.

Whitmarsh TE. Homeopathy in multiple sclerosis. Complement Ther Nurs Midwifery. 2003;9(1):5-9.

Yoon JH, Baek SJ. Molecular targets of dietary polyphenols with anti-inflammatory properties. Yonsei Med J. 2005;46(5):585-96.

Review Date:
8/6/2006
Reviewed By:
Ernest B. Hawkins, MS, BSPharm, RPh, Health Education Resources; and Steven D. Ehrlich, N.M.D., private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.

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