FitSugar

Meditate For a Healthy Heart

FitSugar — Mon, 23 Nov 2009 15:00:31 -0800

My father introduced TM (transcendental meditation) to me my senior year of high school as a way to unwind, relax, and fight stress as I headed off to college. Since then, I've always felt lucky to know a kind of secret way to recharge my batteries, without needing a nap. But I was surprised to learn that practicing meditation has another heath benefit for your heart.

It turns out regular practice of TM doesn't just help your psychological well-being; it has also been shown to have significant therapeutic effects on people at high risk for heart attacks. A recent study, which followed 200 patients for five years, reveals that "the high-risk patients who meditated cut their risk of heart attacks, strokes and deaths from all causes roughly in half compared with a group of similar patients who were given more conventional education about healthy diet and lifestyle."

According to Dr. Robert Schneider, director of the Institute for Natural Medicine and Prevention, who presented the study's findings, TM's ability to help reduce blood pressure is essential to helping prevent heart attacks and heart complications, “We found reduced blood pressure that was significant – that was probably one important mediator," claims Schneider.

TM is also easy to learn and practice - it doesn't require specific education, and from my own experience, I totally agree with Dr. Schneider - "it's a straightforward technique for getting deep rest to the mind and body."

Relax Already: Find Calm Through Family Photos

FitSugar — Fri, 05 Dec 2008 15:30:00 -0800

Sometimes it seems like the more effort we put into shutting down our busy brains, the harder it is to accomplish. Jam-packed, stressful days make true relaxation challenging for many of us, and we often forgo winding down after work because of time demands. If taking a 90-second vacation doesn't always work for you, look through pictures from previous vacations to help get you to a state of relaxation.

While you are flipping through those memories, try your best to recall the little things you loved about a particular trip: special moments shared with your friends or loved ones, things that made you laugh, and the happy feeling of getting away from it all. The simple act of revisiting your memories will take your mind off of your hectic day and to-do list while reminding you of the good things in your life.

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Class Act: Yoga Nidra (Yoga Sleep)

FitSugar — Thu, 04 Sep 2008 14:30:00 -0700

If you're stressed out, wound up, or feeling down, then you're in desperate need of Yoga Nidra. It's the definition of deep relaxation.

The nidra class is devoted to bringing you into complete stillness and calmness while still being aware. You come into a comfortable Savasana pose (sometimes a teacher may encourage you to use blankets and pillows to make you feel comfy, cradled, and fully supported). The teacher may talk you through a meditation, use guided imagery, or she may use musical instruments or music to bring you into deep relaxation. Your job is to lengthen each inhale and exhalation, to be aware and in control of your breath, and to allow the stillness to take over your mind and unwind your nervous system. It's common for beginners to accidentally fall asleep, but once you practice Yoga Nidra more often, you'll become better at bringing yourself into a beautiful marriage of relaxation and awareness. It's normal to daydream a little, to experience a sense of weightlessness or floating above the ground, and many people will say they feel like the 45 or 60 minute class flies by within minutes. After the class, you'll emerge feeling refreshed and serene.

Call a yoga studio in your area to see if they offer this type of class. If you cannot find a class, you can try on your own with a book or CD.

Is your next vacation all about R&R, sightseeing or adventure?

FitSugar — Mon, 25 Jun 2007 07:30:00 -0700

I hope you are planning a summer vacation!!! It is always great to have something to look forward to.

If you are taking a vacation I am wondering if it will be all about rest and relaxation - massages and margaritas on the beach. Or is it all about adventure like rock climbing in Yosemite or canoeing in the boundary waters. Possibly, you are going sightseeing - Mt. Vernon and the Smithsonian, or even more exotic the Louvre and Versailles.

Yoga and Pregnancy

FitSugar — Mon, 30 Apr 2007 17:15:00 -0700

Yoga can benefit ALL bodies, but it's especially great for women who are pregnant, like Naomi Watts. She certainly looks happy - maybe it is the yoga since it feels great to have some time alone with your baby, to relax and stretch your muscles.

Here are some things all pregos should know when it comes to yoga and their bodies:

While pregnant your body produces a hormone called relaxin that is intended to soften your inflexible bones and ligaments to make room for your growing baby and to prepare for birth. Avoid stretching further than you normally do, you don't want to pull a muscle.
Try to find a Prenatal Yoga class so you'll be able to get your questions answered. It's also a great way to meet new moms and share with women who know exactly what you're going through.
Drink plenty of water and be sure to get the extra 300-500 calories you need during pregnancy, especially if you are exercising.
Prenatal Yoga also benefits your unborn baby - when you experience peace and relaxation, so will your babe.

Want to know what else and see more pics of Naomi? Then read more

There are a few poses and actions you should avoid - deep twists from the belly, jumping, deep back bending, holding your breath or rapid breathing (kapalabhati), abdominal work such as boat pose, lying on your belly such as in cobra pose, Bikram/Hot yoga (you don't want to raise you body's core temp), and anything that feels uncomfortable.
In the 3rd trimester, avoid all inversions - your baby is getting ready to move into birthing position and you don't want to disrupt that. This means any pose where your head is below your heart, even in down dog. Substitute hands and knees pose instead.
Prenatal Yoga focuses a lot on opening the hips, releasing and stretching the lower back, relaxation skills, and pranayama (breath). By using and stretching the muscles you'll need during birth, you will essentially be making labor easier!
Listen to your body. If you get too hot or too tired during class, take a break. And don't overdo it.

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Acacia: Supports the Happy Healthy You

FitSugar — Wed, 31 Jan 2007 15:15:00 -0800

While searching for fitness DVDs online, I found Acacia - it's a wonderful source for beautiful and natural products that relax and rejuvenate.

They have distinctive creations for the body, spirit, and home - for inspiration, well-being, and for a more healthy and balanced life.

You can find unique clothing, footwear, beauty supplies, jewelry, and books. But really - they have an exceptional DVD collection that's pretty reasonably priced.

I found some great videos on Pilates, Yoga, Dance, and Prenatal fitness. Each video is around $20, which seems fairly reasonable, considering I usually see them for a lot more.

Fit's Tips: Want to give the gift of health and wellness? You can buy Acacia gift certificates online, so your friend can choose from a whole array of spiritual items that support a healthy and peaceful lifestyle. This might even make great Valentine's Day gift for your loved ones.

Lumbering into Slumber

FitSugar — Wed, 20 Dec 2006 14:10:00 -0800

The days are as short as they could possibly be, but why am I still having trouble sleeping? Maybe it is a little Holiday stress or I am just hanging out with friends for later than usual. But I am not sleeping like I'd like to (sometimes there is a small child crying out that wakes me too).

Here's a few natural sleep aids to try:

Drink a glass of warm milk. This old wives tale truly works, and if you want to sweeten it up add a few drops of vanilla or honey. Though, if you are prone to snoring a glass of milk might make you snore more and more loudly.
Take a bath near bed time not a shower. Baths are relaxing and showers are invigorating.
Drink a cup of chamomile tea or Sleepytime Extra Tea to help your body calm down and prepare you for slumber.
Try relaxation and/or breathing exercises while lying in bed. Take long, slow inhales and long, slow exhales. Focus your breath on tense parts of your body and imagine them releasing and relaxing.

Tonight, I'm trying all of the above. Don't know if I should have the chamomile tea with a warm milk chaser, or the other way around.

Relax Already: Active Relaxation

FitSugar — Thu, 19 Apr 2007 17:15:00 -0700

I know that it seems like a contradiction of terms, but active relaxation is a real technique for getting rid of unwanted tension. Stress creates muscle tension so actively relaxing your muscles can really help clear your mind and ease your level of anxiety.

Hold the following positions for 5 seconds and focus on the sensation of muscle tightness. Then actively release the position and focus on the sensation of tension leaving the muscles. These moves can be done sitting at your desk and I recommend doing them each a couple of times.

Lower body:
(Start with your right foot, then repeat on the left side)

Scrunch your toes and point your toes inward
Flex your toes and pull them toward your head
Straighten your knee, so leg is parallel to the floor and tense your thigh, relax the leg back down

For your torso:

Squeeze your bum
Tense your stomach, make it feel tight like a ball
Squeeze your shoulder blades together

To see what else you can do for your shoulders just read more

For your arms and shoulders:

Make fists with both hands
Squeeze your arms into your sides
Raise your shoulders to your ears

For your face and neck:

Squint your eyes and wrinkle your nose
Pull your lips in
Open your mouth as wide as you can
Raise your eyebrows as high as you can

Now I know the facial "moves" are quite conspicuous, so they might be hard to get away with in a small office, but they are great for your car ride home. Once you tense and relax all these muscles, you should feel both an ease of body and mind. So go on, relax already.

Relax Already: Progressive Muscle Relaxation

FitSugar — Wed, 09 Apr 2008 16:00:00 -0700

I am always looking for ways to relax. From work to my family to tax season, I've been pretty tightly wound. I haven't had the time to go get a massage - my favorite stress reliever - so I have been looking for ways that I can relax on my own. I came across a technique called Progressive Muscle Relaxation where you focus on slowly tensing and then relaxing each muscle group. The idea is that you focus on the difference between muscle tension and relaxation, which allows you to become more aware of physical sensations. What's more? Concentrating on relaxing your muscles makes it harder to think about stressful problems and events.

Want to learn how to do it? Then read more.

Here's how you do it: Sit in a chair with your back straight, head in line with your spine, both feet on the floor, and hands resting on your lap. Tighten each muscle group and keep it tightened for 15 to 20 seconds. Then relax slowly and notice the difference between tension and relaxation. It is best to start at the head and work down the body or start at the feet and work up. Try and do the technique twice a day - it should take you about 12-15 minutes to get through all your muscle groups.

I've been using the technique for a few days and I've got to say that it really is relaxing - though I can't say I've forgotten about Uncle Sam. Try it out and let me know what you think.

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Relax Already: Give Your Shoulders a Squeeze

FitSugar — Thu, 10 Jan 2008 16:30:00 -0800

Holiday stress has been replaced by new-year stress. All those projects, both personal and professional, that had been put on the back burner before Christmas, are now coming to a full boil. Stress has many physical manifestations, and its main targets are the neck and shoulders. This build up of muscles tension seems to create a barrier between the brain and the body, making it hard to concentrate and causing pain. If you are feeling stressed, or even just stiff in the neck and shoulders, it pays to move, stretch, and massage those areas.

To see five easy ways to release your neck and shoulders just read more

Inhale lifting your shoulders toward your ears, taking three slow counts to raise them. Exhale and just let your shoulders fall. It is ever so nice to just give into gravity once and awhile. Repeat five times.
Gently lower your right ear toward your right shoulder then slowly switch sides. Don't hang in any one position for too long, this isn't really a stretch - super-tense neck muscles don't like to be stretched. Just try to get your stiff and tense neck moving around. Repeat five times on each side.
Exhale and squeeze your shoulder blades together by pulling bent elbows toward each other behind your back. This might feel like you are doing the funky chicken, but it is a great move for opening your chest.
Nod your chin toward your chest, taking three slow counts to do so. Really isolate the movement so just the neck is moving; don't round the upper back. This move provides a stretch for the muscles in the back of the neck. Repeat three to five times.
Take your left hand to your right, really tighten the muscle between your neck and shoulder joint (the upper trapezius) and squeeze the muscle like a sponge. Squeeze all the tension out. Repeat five times.

Still feeling stressed? Check out these other tips on how to relax.

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