tag:www.naturalawakenings.com,2005:/categories/fit-body?page=6Fit Body Fit Body | Natural Awakenings Magazine Page 6Healthy Living Healthy Planet2022-03-31T11:07:31-04:00urn:uuid:d06a6217-21b4-443b-9d1e-c1a8a00476a82019-12-13T14:46:05-05:002022-03-31T11:07:31-04:00When Workouts Don’t Work: Why Less Is Sometimes More2019-12-30 09:30:00 -0500Rachael Oppy<div>by Marlaina Donato</div><div><br></div><div>Exercise is a proven component in losing weight and preventing cardiovascular disease and diabetes, but not all exercise regimens yield the same results for everyone, especially when daily stress is a factor. While workouts are often intended to reduce the body’s physiological response to mental and emotional stress, exercise itself can serve as a physical stressor that exacerbates the problem. This delicate balance revolves around the stress hormone cortisol.<br></div><div><br></div><div>While cortisol is needed to kickstart metabolism and burn fat, too much of it can increase the body’s fat stores. Stephanie Mansour, host of <i>Step It Up With Steph</i>, a weekly TV fitness program in Chicago, sees this correlation in her private practice for women. “Aggressive workouts definitely perpetuate stress, and aren’t always necessary for weight loss. If one of my clients is stressed-out, sleep-deprived, overworked and doing intense workouts but not seeing weight-loss results, that’s a signal that cortisol is potentially too high and needs to be addressed.”<br></div><div><br></div><div>Fat-burning, high-intensity interval training (HIIT)—bursts of exercise with minimal periods of rest in between—raises levels of cortisol. These tend to decrease after a workout, but can remain on overdrive if HIIT is not balanced with low-intensity movement. Add jam-packed schedules to the mix, and the side effects of chronically elevated cortisol result not only in longer recovery time, but insomnia, fatigue, low immunity and failure to lose weight, especially around the midsection—a phenomenon that has earned cortisol the nickname “the belly fat hormone”. <br></div><div><br></div><div>Balancing HIIT with yoga, Pilates, elliptical training, swimming or walking can help to reset the nervous system and bring the rest of the body back up to speed.</div><div><br></div><h3>Cortisol-Conscious Workouts<br></h3><div><br></div><div>Mansour works with a naturopath that analyzes her clients’ cortisol and other hormone levels. “One of the first things we focus on is helping the body move into the parasympathetic nervous system and out of the fight-or-flight stress response. One way we do this is by shifting into more relaxed workouts—gentle yoga, beginners’ Pilates class, light cardio or light strength training.”<br></div><div><br></div><div>Fitness expert Beth Shaw chose a zealous approach in her own exercise regimen until high cortisol levels unraveled her health. The founder of YogaFit, a yoga teacher training program headquartered in Toronto, she emphasizes moderation. “The key is to not overtrain and to do just enough to adequately stimulate the system.” She recommends 30-to 45-minute cardio sessions and no longer than 45 minutes for weights. “Endorphin release from these two types of exercises should offset any release in cortisol.”<br></div><div><br></div><div>When we exercise may be as important to achieving weight loss and enhancing overall energy as the type of workout we choose, a factor based on circadian rhythm—the body’s biological clock. There are some schools of thought that cortisol is higher in the morning, and therefore this is the best time to exercise, says Mansour, while others believe we should target the mid-afternoon slump. “I advise my clients to pick a time that simply feels good to them.”</div><div><br></div><div><h3>Mixing It Up</h3></div><div><br></div><div>Hopping on a bike, going for a brisk walk or catching the waves on a surfboard can provide a great low-intensity, steady-state (LISS) cardiovascular workout, which aims for a low level of exertion for a long, continuous period. Repetitive motion for 30 to 45 minutes not only helps to balance cortisol levels, but according to a 2014 Australian study published in the <i>Journal of Obesity</i>, it evens out fat distribution in overweight individuals. LISS also nudges the body to use fat as fuel, rather than taking valuable glycogen from the muscles. <br></div><div><br></div><div>Yoga and Pilates classes, though distinctly different, offer valuable benefits. “If cortisol backlash is an issue, you definitely want to work with someone who knows the anatomy and physiology of breathing,” says Tori Brown, owner of The Pilates Room & Antigravity Studio, in Ithaca, New York. “By learning proper breathing techniques, practitioners are able to downregulate the nervous system into a more parasympathetic state, which leads to better focus, lower heart rate, better digestion, more optimal cortisol levels and improved sleep patterns. All of this leads to more focused workouts that build muscle while creating less stress on the nervous system.”<br></div><div><br></div><div>Mansour suggests simple walking for stress-busting alternative cardio. “Brisk walking three times a week for 20 to 30 minutes is great to help reduce stress.”<br><br><br><a href="http://autumnembersmusic.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author and composer.</i><br></div><div><br></div><div><br></div><h3><b>More Low-Stress Workout Tips</b><br></h3><div><br></div><div><b>Beth Shaw:</b> I recommend high-intensity training first thing in the morning on an empty stomach three times a week, and adopting a yoga practice a few days a week that includes restorative yoga in the evenings to reduce cortisol.<br></div><div><br></div><div><b>Stephanie Mansour:</b> Try high-intensity workouts for a few weeks. Take inventory of how you feel each day. Look at your progress over a few weeks to find a healthy balance. If it’s not working, change it up. <br></div><div><br></div><div><b>Tori Brown:</b> If Pilates is your go-to exercise for strength training, opt for private training three times a week (minimum). If you are combining Pilates with other modes of exercise and really just need the cortisol downplay and core work, choose mat classes two times a week. Pilates private instruction will completely change the way you do all other forms of exercise. It is very different than all other exercise and very complementary.<br></div><br><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:c3fe9a2e-ed2a-4d97-a076-5dca88a1a5402019-11-22T12:17:42-05:002022-03-31T11:08:00-04:00Inhaling the Joy of Life: Conscious Breathwork2019-11-27 09:30:00 -0500Rachael Oppy<div>by Marlaina Donato</div><div><br></div><div>Our first breath is instinctual and belly-deep, but as we grow into life, everyday stress and trauma can bring us into the shallows. Mindful breathing can help guide our breath back to its original, healthy rhythm. Both the brain and organs benefit from increased oxygen, and the vagus nerve that connects the two—prompted by changes in the body’s pH levels—releases acetylcholine, a neurotransmitter responsible for lowering heart rate.<br></div><div><br></div><div>Breathwork can improve vagal tone, a major component in a wide range of conditions like depression, pain syndromes, sleep disturbances, anxiety disorders and chronic inflammation. A 2016 study by the Medical University of South Carolina published in the journal <i>BMC Complementary and Alternative Medicine</i> shows a lower number of proteins associated with inflammation in the saliva of participants that employed breathing exercises. A study that appeared in the journal <i>Psychophysiology</i> in 2015 found that 20 minutes of mindful breathing at bedtime fostered a good night’s rest for people with insomnia. <br></div><div><br></div><h3>Breathing Breaks<br></h3><div><br></div><div>From traditional rebirthing techniques using circular breathing to Middendorf Breath Work for somatic awareness, there are many styles of conscious breathing. The gentler approaches best suit everyday needs and taking a breathing break can actually provide more refreshment than one featuring coffee.<br></div><div><br></div><div>“Many people have found that a regular breathing practice has helped them increase energy and decrease anxiety. It is a powerful tool to reset the nervous system when we’re overwhelmed and stressed,” says Somatic Breath Therapy (SBT) practitioner Rachael Walter, owner of Breathe-Here-Now, in Keene, New Hampshire. Like many forms of breathwork, SBT bridges the chasm between mind and body. “Conscious breathing can also help people access and understand their emotions,” notes Walter. <br></div><div><br></div><div>Pranayama, an ancient technique of yoga that focuses on breath control and employs alternate nostril breathing, can be performed while lying down, seated or on the yoga mat. Kundalini yoga teacher Melissa Crowder, owner of 4 States Yoga, in Joplin, Missouri, advises students to start out slowly, three to six minutes a day, and then work up to a longer practice. “Alternate nostril breathing is a great practice for everyone. As little as six minutes of yogic breathing, as needed, can make a profound difference in decreasing pain and stress,” she says. <br></div><div><br></div><h3>Belly Benefits<br></h3><div><br></div><div>The American Lung Association recommends a variety of exercises, including diaphragmatic (belly) breathing, for conditions like asthma and chronic obstructive pulmonary disease (COPD). Engaging the diaphragm is key in breathing to fullest capacity. Walter explains, “An open, healthy breath is one in which we use the diaphragm to initiate the breath, followed by the belly expanding and the breath moving into the chest.” <br></div><div><br></div><div>Most of us unconsciously fall into shallow and sometimes self-conscious breathing patterns at an early age. “During my training, I read that by age 6, we pick up on cues telling us to tuck in our tummies. This simple, bad habit begins a cascade of physiological responses. Upper chest breathing can create anxiety symptoms and poor digestion,” explains Colleen Breeckner, owner of Colleen Lila Yoga, in New York City. “Diaphragmatic breathing causes the diaphragm to become flat and wide, and in turn, presses upon the stomach and helps to churn the gastric juices. For this reason, it can aid earlier stages of digestion.”<br></div><div><br></div><div>When used in conjunction with other modalities such as cognitive behavioral therapy, diaphragmatic breathing might be beneficial for irritable bowel syndrome.</div><div><br></div><h3>Breathing Into Feelings</h3><div><br></div><div>The depth and quality of the breath can help us to become aware of emotional states that include “holding patterns”. “Conscious breathing is a doorway into deep meditation, which can help alleviate anger and insecurities. It can also be helpful in dropping addictions,” says Crowder. “Linking pranayama with physical movement [asanas] helps to release tension and emotions that can be held in the body’s soft tissues.” <br></div><div><br></div><div>Breeckner agrees, “Developing this awareness can help us to move unpleasant and stuck emotions through the body.”<br></div><div><br></div><div>Well-being can be just a breath away, says Walter. “When we open up our breath, we open ourselves to a fuller experience of being human. It has the capacity to bring us into the present moment to access our joy and our life’s purpose.”<br></div><div><br></div><div><br><i><a href="http://autumnembersmusic.com/" target="_blank">Marlaina Donato</a> is an author and a composer.</i></div><div><i><br></i></div><div><i><br></i></div><h3><b>Noteworthy Breathwork Styles</b></h3><div><br></div><div><b>Clarity Breathwork: </b>Developed from the groundwork of Leonard Orr, with a focus on accessing the subconscious mind for self-awareness<br></div><div><br></div><div><b>Holotropic Breathwork: </b>Developed by psychiatrist Stanislav Grof, M.D., and his wife Christina and employs deep, rapid breathing to initiate an altered state of consciousness; training in the Grof method is required <br></div><div><br></div><div><b>Integral Breath Therapy: </b>Gentle technique for an altered state of consciousness that works with the body’s natural healing capacity<br></div><div><br></div><div><b>Middendorf Breath Work: </b>Named after German-born Ilse Middendorf, a gentle technique that does not include forcing the breath to promote healing <br></div><div><br></div><div><b>Rebirthing Breathwork: </b>Pioneering and well-known form of breathwork that was <br>also developed by Orr with a focus on releasing unconscious energy blocks imprinted during the birth process<br></div><div><br></div><div><b>Shamanic Breathwork: </b>Uses specific breathing methods, chakras or energy centers, music and movement to overcome emotional blocks for deep-level healing<br></div><div><br></div><div><b>Transformational Breath: </b>Developed by Dr. Judith Kravitz using uninterrupted breathing, Kundalini yoga and other elements of physical and energetic healing; recommended by Dr. Christine Northrup and Dr. Deepak Chopra<br></div><div><br></div><div><br></div><h3><b>Go-to Breathing Exercises </b><br></h3><div><br></div><div>From Rachael Walter:</div><div><br></div><div><b>The Three-Breath Sigh</b><br>Place one hand on your lower belly and the other on your chest. Breathing in through your nose, let your breath start in the belly and move up to the chest. Then exhale through your mouth while making an audible sighing sound. Repeat two more times.<br></div><div><br></div><div><b>The Four-Eight Relaxing Breath</b><br>Place one hand on your lower belly and the other on your chest. Using a belly breath, inhale to the count of four and exhale to the count of eight, making your exhale twice as long as your inhale to facilitate relaxation. Feel free to play with how fast or slow you count to find a comfortable breathing pace. Repeat for six to 10 times as needed. <br></div><div><br></div><div><b>Breath Walk</b><br>This is an excellent exercise to do while at work, school or a public place to give your nervous system a break, even when the world is crazy-busy around you. Walk at a slightly slower pace than normal and breathe in for one step; breathe out for the next step, counting three or four for each breath/step. Continue as you walk, being mindful of your breath, counting and surroundings.<br><br><b>For further inquiry, Melissa Crowder recommends these Kundalini yoga breaths:</b><br></div><div><br></div><div><i>Shabad Kriya</i> for promoting deep restful sleep<br></div><div><br></div><div><i>Sitali Pranayama</i> for lowering a fever or cooling off a hot temper<br></div><div><br></div><div><i>Breath of Fire</i> for improved brain circulation, stimulating digestion and weight control <br></div><div><br></div><div><i>Right nostril</i> breathing for afternoon slumps</div><div><br></div><div><i>Left nostril</i> breathing to quiet mind chatter at bedtime<br></div><br><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:01929eec-523c-4f2b-95a7-14c15a001f892019-10-21T16:35:45-04:002021-05-28T11:59:58-04:00Click and Sweat: Virtual Workouts Change the Game2019-10-31 09:30:00 -0400Rachael Oppy<div>by Julie Peterson</div><div><br></div><div>Welcome to the digital age, where budding gym rats, former couch potatoes and schedule-challenged fitness freaks are finding new ways to get in shape. These days, virtually anyone with a smartphone or Wi-Fi connection can connect with a yoga video, a spin class or any number of personal exercise experiences.<br></div><div><br></div><div>Some folks are wearing devices that calculate distance and monitor bodily functions—then post it all to social media. Private trainers are offering online workout routines with motivational emails and text messages, while some gyms include online training as an add-on to membership or leverage technology to provide classes to consumers globally. <br></div><div><br></div><div>Virtual fitness is growing in leaps and bounds. The use of health and fitness apps has more than tripled since 2014, and three-quarters of active users open their apps at least twice a week, according to Flurry Analytics. Yet, it’s not for everyone.<br></div><div><br></div><div>Erin Nitschke, Ed.D., of Cheyenne, Wyoming, the director of educational partnerships and programs at the <a href="https://www.nfpt.com/" target="_blank">National Federation of Professional Trainers</a>, is monitoring the upsurge in virtual fitness and believes it will take time to perfect the options. “While virtual training may be a best practice for a certain population of users, it may be a barrier to others,” she says.<br></div><div><br></div><h3>Accessible, Flexible and Affordable<br></h3><div><br></div><div>The convenience and affordability of virtual training has some clients thriving on their ability to marry technological tools to fitness goals. They can log in anytime, anywhere, even while travelling; take a variety of classes from famous trainers for a fraction of the cost of in-person sessions and receive emails or texts that provide encouragement to reach the next level. <br></div><div><br></div><div>For those new to exercising, virtual training eases self-consciousness. It’s an opportunity to learn the basics and begin the process of toning up at home before venturing into an unfamiliar environment where everyone seems to know what they’re doing. In this respect, virtual training can serve as a gateway to establishing a fitness routine that eventually leads to the local gym.<br></div><div><br></div><div>“One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time,” says <a href="https://www.acefitness.org/" target="_blank">American Council on Exercise</a> President and Chief Science Officer Cedric Bryant, Ph.D., of Redmond, Washington. He points out that virtual tools and devices may help eliminate some of those time barriers, allowing people to get quality workouts. <br></div><div><br></div><h3>The Real Deal<br></h3><div><br></div><div>But some people go to the gym or attend fitness classes because they enjoy the social connection more than the sweat. Nitschke says that social support can be a predictor of success, so it’s possible that virtual training can have a negative impact. Bryant agrees. “There are different fitness personality types, and some need the live and in-person experience.” <br></div><div><br></div><div>Bryant points out that gyms and trainers often request health information and fitness goals beforehand to provide clients a more customized program. In-person instruction also has the benefit of immediate feedback to ensure safe, effective and proper technique. <br></div><div><br></div><div>Erika Hetzel, a Pilates instructor and personal trainer in Dane County, Wisconsin, believes that virtual workouts are fine for people that have attended classes enough to know the exercises and have good body awareness. “For beginners, hands-on cues and modifications are important, especially if there are any contraindications for exercise.”<br></div><div><br></div><div>She carefully monitors her clients for form and doesn’t plan to offer virtual training because it’s impossible to give clients bodily adjustments. “It leaves trainees at risk of not getting full benefit or getting hurt,” Hetzel says. “An effective workout is about the quality of the movements.”<br></div><div><br></div><div>Bryant says that instructor interaction is a plus; however, the best virtual workouts give detailed instruction and regression or progression of all moves, allowing participants to choose an appropriate intensity level. </div><h3><br>Making a Virtual Connection<br></h3><div><br></div><div>Logging in with a high-speed internet connection, gathering required equipment in advance and possessing self-motivation might prevent getting discouraged. However, overconfidence can lead to injury, so being fully aware of limitations is essential before taking a dive off the recliner directly into a series of lunges. For social butterflies, a real-live friend to login with may be necessary to make virtual training fun. <br></div><div><br></div><div>Fitness training may be forever changed by technology, but Nitschke says it remains to be seen if fitness professionals can respond to individual learning styles to foster success and elevate the fitness client’s virtual experience. <br><br><br><i>Julie Peterson writes from rural Wisconsin. Contact her at JuliePeterson2222@gmail.com.</i><br></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:206be20f-6e7e-4a02-970a-297ccd1ce80e2019-09-26T18:28:13-04:002022-03-31T11:57:04-04:00Animal Asanas: Goats on the Yoga Mat2019-09-30 09:30:00 -0400Rachael Oppy<div>by Yvette Hammett</div><div><br></div><div>When 50 to 60 strangers gather in a barn for their first goat yoga experience, it’s a bit awkward and there’s not much interaction—until the goats come in. “It is an immediate icebreaker, and the place suddenly fills with giggles and laughs,” says Sharon Boustani, whose family runs Gilbertsville Farmhouse, in South New Berlin, New York. There is just something about miniature goats walking around on people’s backs while they do yoga that immediately de-stresses people and makes them downright happy, she adds.<br></div><div><br></div><div>It may be fun, but it’s also a form of serious therapy that’s taken off across the nation and around the globe in recent years. Yoga by itself is proven to help with stress and pain relief, better breathing, flexibility and cardiovascular health. Add goats to the mix and the benefits are compounded by the well-documented benefits of human and animal interaction.<br></div><div><br></div><div>A number of studies, like one published in June by the American Educational Research Association, have shown that spending time with animals can lower blood pressure and decrease levels of the stress hormone cortisol. Other studies from the fields of psychology, animal welfare, counseling and anthropology note that these interactions offer additional positive health impacts and can reduce loneliness, boost moods and increase feelings of social support.<br></div><div><br></div><div>So combining adorable goats with a physically and spiritually beneficial yoga regimen just made sense to Lainey Morse, of Corvallis, Oregon, widely regarded as the mother of goat yoga. In 2015, Morse was diagnosed with a disease and was going through a divorce. “I would go out to my barn or out in the field and just be around my goats,” she says. “I wondered why they didn’t use goats for therapy like they do with horses.”<br></div><div><br></div><div>Goats, she says, have a sense of calm. “When you are around them, you take on that energy, and it’s hard to be stressed out and have anxiety. But they are also really funny animals. They make you laugh.” She started with goat happy hour at her farm, inviting friends she knew were going through issues of their own. “Everybody left happy,” she recalls.<br></div><div><br></div><div>When she discussed it with a yogi friend, goat yoga was born. Morse now has 13 partnerships around the country where others teach the classes and she handles the business end. “For me, it’s still about nature and getting out in nature.” Morse says she’s not quite sure why it took off like lightning, but she guesses it’s just because many people love the interaction.<br></div><div><br></div><div><div><div class="image-with-caption image-main"><img alt="" src="//cdn0.locable.com/uploads/resource/file/641893/fill/700x0/Goat-Yoga.jpg?timestamp=1569536442"><div class="small">BluIz60/Shutterstock.com</div></div><p> </p></div></div><div>April Gould and Sarah Williams run their Arizona Goat Yoga classes at the Welcome Home Ranch, in Gilbert, Arizona. It is now a major tourist destination for the state. “Three to four times a week, we walk about 150 people out into one of the pastures,” Gould says. A lot of visitors from out of state return every time they’re in the area, she adds. And many Arizona residents come once, and then bring back friends and family. <br></div><div><br></div><div>“People say it’s the best day of their life. It’s something you kind of have to experience to know why it’s so popular,” says Gould. Those that are more experienced can make it as difficult as they want. “And some people just want to play with the goats.”<br></div><div><br></div><div>For Bisk Education, an eLearning company based in Tampa, bringing goat yoga to its campus was a way to inspire and de-stress employees. “There is a way to integrate wellness into your corporate programs that makes you a differentiator,” says Chief People Officer Misty Brown. “When it comes to a perk, I want to make sure those investments are memorable. It gives Bisk the reputation as more of a progressive culture.”<br></div><div><br></div><div>Boustani calls it an escape experience. “That’s primarily what it is. Yoga in general is kind of geared toward letting go of your everyday worries and trying to come to some peaceful or therapeutic state.”<br></div><div><br></div><div>Introducing something so lighthearted to something that many people take so seriously, like yoga, is interesting to watch, Boustani says. “It is nice to see that even dedicated yogis are so open to it.”<br><br><i><br>Yvette C. Hammett is an environmental writer based in Valrico, Florida. She can be contacted at YvetteHammett28@hotmail.com.</i><br></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:6fc663e0-7a51-46a2-be43-4120e57e3b452019-08-28T21:47:39-04:002022-03-31T11:10:11-04:00The Power of Yoga: Tapping Into the Life Force2019-08-30 09:30:00 -0400Rachael Oppy<div>by Marlaina Donato </div><div><br></div><div>Longevity is something most of us strive for, and increasingly, research shows that implementing a consistent yoga practice can be a fruitful investment toward that goal. Yoga is an eight-branch system of well-being that encompasses exercise, meditation, conscious breathing, diet and other elements, but how it effects mind-body fitness alone is proving to be a reliable defense against age-related loss of mobility, cardiovascular disease and depression.<br> <br></div><div>Its stress-busting capabilities help to support challenged adrenal glands and lower elevated blood pressure. Getting on the mat can improve insulin sensitivity in diabetics and also help balance immune responses in individuals with autoimmune conditions or insufficient natural killer cells. <br> <br></div><div>Combined research from 22 studies by the University of Edinburgh reveals that yoga, compared to both sedentary lifestyles and other forms of exercise such as walking or chair aerobics, improved the lower-body strength and flexibility in individuals age 60 and older. The findings published earlier this year in the International <i>Journal of Behavioral Nutrition and Physical Activity</i> also showed improved quality of sleep and fewer symptoms of depression. </div><h3><br>Fewer Health Risks, Stronger Bones<br></h3><div><br></div><div>Yoga’s inverted poses increase blood circulation to vital organs, including the intestines, which facilitates assimilation of nutrients and waste elimination. Asanas like shoulder stand, bridge and downward-facing dog stimulate blood flow from the lower extremities to the heart and fortify red blood cells by increasing hemoglobin, guarding against blood clots, stroke and heart attack. Yoga can also strengthen the bones. A 2016 study published in the <i>International Journal of Yoga</i> shows improved bone mineral density in women with postmenopausal osteoporosis.<br></div><div><br></div><div>“Much like a house that sits empty or a car left to sit unused in a garage, our human parts can age and rot without movement. Movement creates more energy,” explains Nancy Poole, a teacher at Clarksburg Yoga and Wellness, in Clarksburg, Maryland.<br> <br></div><div>Joints lose flexibility as we age, but yoga movement provides them with essential oxygen, blood and nutrients. Lisa Moore, owner of Free to Be Yoga, in Great Falls, Montana, underscores, “A joint needs to move through its full range of motion to function well. Movement helps lubricate and cushion joints, provides nutrition and removes wastes.” </div><h3><br>Stretching Into Joy<br></h3><div><br></div><div>A 2014 hatha yoga study published in the <i>Journals of Gerontology</i> revealed increased cognitive function in older adults after eight weeks of yoga three times a week. Yoga’s super power lies in its capacity to reset the autonomic nervous system and ramp up mood-boosting serotonin while decreasing monoamine oxidase, an enzyme that disarms the effects of stress hormones like cortisol. Under the influence of yoga, the brain is bathed in calming neurotransmitters, combatting depression and anxiety, and instilling a sense of optimism.<br> <br></div><div>“Yoga also helps us to embrace the hard times and ride the waves. With the tools that yoga provides, we can swim toward the light. It also helps us to experience a more intimate relationship with body and soul, and in turn make better choices in all aspects of life,” notes Carmen Ferreira, owner of the Sunshine Barre Studio, in Rocky Point, New York.<br></div><div><br></div><div>Moore concurs, advising, “Yoga gives us powerful tools so we may age gracefully. One of them is to manage stress with equanimity.”</div><div><br></div><h3>The Breath of Life<br></h3><div><br></div><div>Conscious breathing is at the core of a dedicated yoga practice, and a lowered risk of cardiovascular and respiratory disease gives us another reason to inhale and exhale deeply. Poole observes, “Our general population does not breathe correctly, and many of us even hold our breath unconsciously. For my students, the hardest part of yoga is learning to take deep, full breaths. Old breathing habits must be unlearned. Once attention is given to the breath, tensions can be released.”<br> <br></div><div>“Yoga improves lung capacity and brings more energy to the cells, which in turn creates more energy and life force in our bodies,” says Ferreira. “It helps us to live from the heart’s center and foster a better quality of life,” she adds. “Each time we show up on our mats, we show up for ourselves, an opportunity to nourish the body, our one and only temple.” <br><br><i><a href="http://autumnembersmusic.com/" target="_blank">Marlaina Donato</a> is an author of several books and a composer.</i><br></div><br><h3><b>Try This</b></h3><div><div><img alt="" src="http://cdn3.locable.com/uploads/resource/file/628851/fill/0x0/breath-exercise-reduce-anxiety.jpg?timestamp=1567042677"></div><p> Lisa Moore, owner of Free to Be Yoga, recommends:</p></div><b>Breath exercise: </b>brahmari, or humming bee breath<br><b>Benefits:</b> reducing anxiety <br><b>How to do it:</b> Close eyes and gently plug ears with fingers. Breathe through <br>the nose and hum softly upon exhaling.<br><br><i>Photo by fizkes/Shutterstock.com</i><br><br><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:1b40065d-da7f-44d5-bb53-a313fef4d7c02019-08-16T00:20:50-04:002022-05-02T16:50:12-04:00Walk or Run to Keep Blood Vessels and Brains Young: Benefits of Cardio Activity2019-08-16 00:20:47 -0400Anonymous<p><span class="dropcap">R</span>unning novices that trained for six months and then ran their first marathon actually reversed the aging of major blood vessels—and older and slower people benefitted most, report researchers at University College London. The study of 139 healthy first-time marathon runners, ages 21 to 69, was presented at the 2019 European Society of Cardiology Congress. It found that those first-timers reduced their arterial age by four years and their stroke risk by 10 percent over their lifetime.</p>
<p>In another study presented at the Congress that was based on data from 605 heart failure patients, researchers reported that those walking the farthest in a six-minute test, indicating better fitness, were significantly less likely to have the cognitive impairment that afflicts 67 percent of patients with heart failure.</p>
<p class="fineprint"><br>
<em>This article appears in the August 2019 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:00d45f84-dd75-4974-9f37-a85cb30bde232019-08-16T00:08:20-04:002022-05-02T16:50:37-04:00Take a Cerebral Spin: Cycling for a Healthier Brain2019-08-16 00:08:18 -0400Marlaina Donato<p><span class="dropcap">H</span>opping on a bicycle on a beautiful day or taking a spin class at the gym offers proven cardiovascular benefits like lowering cholesterol and blood pressure. Now, growing research shows that it also packs a powerful punch for brain health.</p>
<p>Aerobic exercise has been found to have the greatest impact on cognitive ability, and low-impact cycling leads the way. David Conant-Norville, M.D., a Portland, Oregon psychiatrist, recommends cycling to help children challenged by attention deficit hyperactivity disorder (ADHD).</p>
<h3>Depression and Memory</h3>
<p>“Cycling brings more oxygen and nutrients to the cells,” says Carmen Ferreira, owner of SunShine Barre Studio, in Rocky Point, New York. “When we ride our bikes, our brains also increase their production of proteins used for creating new brain cells.”</p>
<p>Cycling has been shown to significantly boost the neurotransmitters dopamine and serotonin, as well as brain-derived neurotrophic factor—BDNF—a protein that increases during aerobic exercise. Low levels of BDNF have been linked to obesity, excessive appetite, clinical depression, anxiety and cognitive decline. According to a 2016 study by the New York University Langone Medical Center published in the journal <em>eLife</em>, higher levels of BDNF help decrease symptoms of depression while improving memory function.</p>
<p class="pullquote">There is not one neurological disease that cannot benefit from aerobic exercise, from Parkinson’s disease to Lou Gehrig’s disease.<br>
~Laurence Kinsella, M.D.</p>
<p>BDNF helps maintain brain health and stimulates the growth of new neurons. Pedaling regularly can fire up brain cell production by at least twofold; cycling only 20 to 30 minutes a day can decrease symptoms of depression—and might even prevent it.</p>
<h3>Cycle for Alzheimer’s and Parkinson’s Diseases</h3>
<p>“For years, we’ve been touting the benefits of mental exercises for Alzheimer’s disease, but physical exercise is also highly beneficial. There is not one neurological disease that cannot benefit from aerobic exercise, from Parkinson’s disease to Lou Gehrig’s disease,” says Laurence Kinsella, M.D., a neurologist at the SSM Health Medical Group, in Fenton, Missouri.</p>
<p>According to 2017 Canadian studies involving Parkinson’s patients, cycling improved motor function during a 12-week period. The results, published in <em>Frontiers in Human Neuroscience</em>, also show a marked improvement in gait. </p>
<p>Promising 2018 research published in the <em>Journal of the American Geriatrics Society</em> reveals cycling and other forms of aerobic exercise to be the most effective activity in slowing Alzheimer’s-related cognitive decline.</p>
<h3>Build Stress Resistance</h3>
<p>In general, living a sedentary life sets up a hair-trigger stress response in the body, while forms of exercise like cycling help to regulate excessive levels of age-accelerating stress hormones cortisol and adrenaline. Kinsella says, “Exercise like cycling makes us channel that part of the ancient brain that helped our ancestors run from a tiger, and when we engage the brain to run, chase or survive, the aging process slows down.”</p>
<p class="pullquote">When we ride our bikes, our brains also increase their production of proteins used for creating new brain cells.<br>
~Carmen Ferreira</p>
<p>Cycling can also be beneficial for people with fibromyalgia. Ferreira notes, “I have a few students with fibromyalgia who have reported having more energy, as well as better mood.”</p>
<h3>Shorter Sessions, Better Results</h3>
<p>While cycling can be a memory booster, it can also temporarily impair cognitive function if sessions are too intense or long. Kinsella recommends that his students work up to 75 percent of maximum heart rate. He also emphasizes common sense. “Strive for a reasonable pace, and by that, I mean ramping up your heart rate gradually over three weeks. Go slowly with beginning any vigorous exercise and accept that it will take months.” For Alzheimer’s patients, he recommends breaking a sweat with five, 30-minute sessions a week.</p>
<p>Ferreira also advises moderation. “Do as much as your body allows—15, 20 or 45 minutes, the latter being the duration of a full-length class. Have clear communication with the instructor to help you reach your goals.”</p>
<p>Whether objectives are accomplished on an outdoor or stationary bike, it is important to be consistent. Kinsella suggests making it enjoyable. “You can get on your bike and watch your favorite television show for 30 minutes or more and get a good workout.”</p>
<p><br>
<em><a href="http://autumnembersmusic.com/">Marlaina Donato</a> is the author of </em>Multidimensional Aromatherapy<em> and several other books. She is also a composer.</em></p>
<p class="fineprint"><br>
<em>This article appears in the August 2019 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:b7b34f52-9220-4696-b8e4-407b791652da2019-08-16T00:35:09-04:002021-03-11T16:49:57-05:00Forest Bathing: Mother Nature’s Rx for Body and Mind2019-06-28 12:37:00 -0400Marlaina Donato<p>In 1982, the Japanese government coined the term <em>Shinrin-yoku</em> (“taking in the forest atmosphere” or “forest bathing”) to inspire people to visit and appreciate national parks. Today, that walk in the woods has become a medically recommended activity worldwide for improving immunity, reducing symptoms of anxiety and depression, managing chronic pain and promoting better sleep. The research supporting the physical and mental benefits of forest bathing is so compelling that it’s advocated by the National Institute of Public Health of Japan and prescribed to patients there.</p>
<p>Researchers from the University of East Anglia, in England, examined years of studies and found significant evidence that experiencing nature has a positive impact on health. Published in the journal <em>Environmental Research</em> in 2018, the meta-analysis involving 290 million participants from 20 countries concluded that spending time in green spaces lowers blood pressure and cholesterol, and reduces the stress hormone cortisol. The study also noted a lower risk of Type 2 diabetes and death from heart disease.</p>
<h3>Terpenes and Tree Therapy</h3>
<p>Another recent review of studies, published in the International <em>Journal of Environmental Research and Public Health</em>, concluded that Shinrin-yoku can ease the symptoms of adult depression. “Forest bathing plugs us into something we all seek—a source of peace and well-being. The thing that first hooked me into being a forest bathing guide was reading the robust body of research that proves the benefits of forest bathing,” says Judy Beaudette, board secretary of Friends of North Creek Forest, in Bothell, Washington.</p>
<p>Forest bathing is a tool for slowing down our buzzing minds and practicing a secret superpower—the skill of consciously choosing what we put our attention on.<br>
~Judy Beaudette</p>
<p>Melanie Choukas-Bradley, a certified forest therapy guide and author of <em>The Joy of Forest Bathing: Reconnect With Wild Places & Rejuvenate Your Life</em>, in Chevy Chase, Maryland, attests to the therapeutic value of forest bathing. “Even occasional nature immersion can have beneficial health effects that can last for days. Many doctors are now prescribing nature to patients. There’s an organization devoted to this called Park Rx America.” She recommends just 20 minutes during a lunch break to sit on a bench or on the ground beneath trees.</p>
<p>There are many theories of why spending time in the woods or any other natural place makes us feel good; for example, findings published in the journal <em>Toxicological Research</em> in 2017 attribute the immune-boosting, mood-lifting benefits of forest bathing to natural terpenes released into the air by trees, especially conifers. Terpenes contain anti-inflammatory properties that strengthen the body’s natural defenses.</p>
<h3>Sensory Immersion, Not Exercise</h3>
<p>Shinrin-yoku is intended to engage the trinity of body-mind-spirit. “The main purpose is not exercise or getting from point A to point B, but rather having a mindful, sensory experience in nature. It isn’t some prescribed task you need to do, like pushups,” explains Hannah Fries, a poet and author of <em>Forest Bathing Retreat: Find Wholeness in the Company of Trees</em>. She communes with the wild for both health and inspiration. “Even if it’s only 20 minutes a week, go outside without a phone or other electronic device. Walk slowly. Look more closely. Listen. Smell. Touch. Interact with the living, breathing world around you. It’s that simple.”</p>
<p>Even occasional nature immersion can have beneficial health effects that can last for days.<br>
~Melanie Choukas-Bradley</p>
<p>Choukas-Bradley says that observance is key. Recalling her first forest bathing experience, she says, “We paid attention to our breath and tuned in to the sights, sounds and sensations all around us. I noticed a perfect spider’s web, just barely trembling in the slightest breeze, its creator clinging to the center.”</p>
<p>She recommends finding a “wild home”—a neighborhood park, garden or backyard tree. “Make it a practice to find a ‘sit spot’ where you can quietly observe beauty and are apt to feel a sense of awe. Psychology researchers have shown that experiencing awe has many positive effects on emotional health.”</p>
<p>It doesn’t matter if we commune with nature in a rural or urban setting, only that we remain dialed in to our surroundings. “Forest bathing is a tool for slowing down our buzzing minds and practicing a secret superpower—the skill of consciously choosing what we put our attention on,” says Beaudette.</p>
<p><br>
<em><a href="http://autumnembersmusic.com/">Marlaina Donato</a> is the author of several books, including </em>Multidimensional Aromatherapy<em>. She is also a composer.</em></p>
<p> </p>
<h3><strong>A Simple Meditation</strong></h3>
<p>Forest bathing guide Judy Beaudette suggests:</p>
<p>• Find something you can put your attention on that is natural—a plant, a stone, a bird’s song, a stream or a forest, the sky, even a tuft of grass or weeds growing out of a crack in the sidewalk.</p>
<p>• Practice noticing something small in nature, like an acorn, a leaf or a grain of sand. Put it in the palm of your hand and for five minutes, notice the details. Keep noticing. See what thoughts come to mind and keep returning your attention to this small thing. After the five minutes have elapsed, write down your observations.</p>
<p><br>
<em>This article appears in the July 2019 issue of </em>Natural Awakenings.</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:dafd50fd-71f5-4c0d-a815-9cca0f261df52019-08-16T00:13:17-04:002019-08-16T00:13:17-04:00Just Add Water: Aquatic Workouts for Him2019-05-31 12:11:42 -0400Marlaina Donato<p><span class="dropcap">W</span>hen it comes to chiseling muscles, recovering from injury or reducing stress, men are finding that hitting the pool might even surpass hitting the gym. “Water aerobics is a great form of exercise for men looking to sculpt their bodies, because water offers multidirectional drag resistance that assists in developing muscle balance within the body,” says Denver aquatic fitness trainer Sean Sullivan.</p>
<p>Pool workouts offer men and women of all ages and condition a low-impact, energizing way to get fit and burn calories. From specialized classes for patients with Parkinson’s disease to relief from the pain of arthritis and fibromyalgia, water aerobics harbors benefits for everyone.</p>
<p>The Mayo Clinic adds improved cardiovascular health to the reasons why more men are joining classes that were previously considered to be a women’s domain. A recent meta-analysis of 14 studies published in the <em>European Journal of Preventive Cardiology</em> found that aquatic exercise can significantly lower blood pressure. Another study published in the <em>Asian Journal of Sports Medicine</em> reached a similar conclusion when men that underwent 55 minutes of aquatic exercise three times a week exhibited marked reductions in hypertension.</p>
<h3>Go Vertical for Stronger Muscles</h3>
<p>Water aerobics classes, which don’t involve swimming, are conducted in waist-high water. These vertical workouts provide 75 percent more resistance than land-based exercise. “When you perform a bicep curl in the water with no equipment, not only do you exercise the bicep muscle on the way up, but because of drag resistance, you’re also exercising your triceps muscle on the way down, for a balanced workout,” says Sullivan.</p>
<p>Exercise physiologist Clinton Maclin, of the Piedmont Atlanta Fitness Center, in Georgia, concurs. “Aqua aerobics helps all muscle groups benefit from increased endurance, resistance and range of motion.” For optimum fitness, Maclin recommends getting wet for a minimum of two-and-a-half hours per week to stay in condition.</p>
<p>The heart is also a muscle that benefits greatly from aquatic fitness. “Hydrostatic pressure is a property of water that aids in blood flow return to the heart, which may lead to a reduction in heart rate,” says Sullivan. “It’s a physiological benefit from simply immersing oneself in water.”</p>
<h3>Less Pain, More Flexibility</h3>
<p>A number of recent studies have shown that aquatic exercise can ease pain in conditions such as fibromyalgia and also improve flexibility in joints. It’s recommended by both the Osteoarthritis Research Society International and by the American College of Rheumatology.</p>
<p>In the water, older individuals can exercise without the risk of falling. “The water creates buoyancy, making it less likely to make sudden movements. The low impact of the water allows longer participation time, mobility and stability,” says Maclin. “Seniors can participate in higher-intensity movements and perform more activities, even while injured.”</p>
<p>Aqua aerobics helps improve balance and is also a boon to soft tissue. “Warm water provides a tremendous benefit to tendons and ligaments, adding mobility, flexibility and well-being,” notes instructor and fitness trainer Márcia Wilken, in Shawano, Wisconsin. “Seniors can benefit most from water exercise at least twice a week. It can also improve cognitive thinking and helps to promote a better sleep pattern.”</p>
<h3>Rehabilitation, Parkinson’s Disease and Multiple Sclerosis</h3>
<p>Aquatic therapy in warm water helps to facilitate recovery after joint surgery and injuries, including anterior cruciate ligament tears in the knee. “Warm pools are a great environment for young athletes recovering from sports-related injuries. Hydrostatic pressure reduces swelling of the injured area, allowing for greater range of motion. Buoyancy reduces the load placed upon the injured area and reduces pain,” says Sullivan. “The properties of water allow injured athletes to begin the recovery process sooner.”</p>
<p>For individuals with Parkinson’s, the American Parkinson Disease Association recommends aquatic exercise for improved balance and pain reduction. In 2014, the <em>European Journal of Experimental Biology</em> published an eight-week Iranian study involving 60 men with multiple sclerosis that concluded it improved balance.</p>
<p>Water resistance does a body good, but the experts suggest one-on-one attention for best results. “I strongly recommend finding an aquatic fitness and rehabilitation specialist, because not all exercises are beneficial for everyone,” says Sullivan. </p>
<p>Wilken agrees. “A trainer can teach technique and different ways to move in the water, as well as proper breathing and good body alignment. It will double the benefits.”</p>
<p><br>
<em><a href="http://autumnembersmusic.com/">Marlaina Donato</a> is the author of several books on spirituality and clinical aromatherapy. She is also a composer.</em></p>
<p class="fineprint"><br>
<em>This article appears in the June 2019 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:9e7e1ca6-5770-4675-9b48-44618cd972fe2019-08-16T00:38:17-04:002021-03-02T15:32:06-05:00Sit Less to Live Longer: Increasing Movement Adds to Longevity2019-05-31 11:47:11 -0400Rachael Oppy<p>For those that don’t move vigorously throughout the day—whether stuck behind a desk or lying on a couch in front of a screen—there’s good news in a recent American Cancer Society study: Replacing just 30 minutes a day of stationary time with such moderate physical activities as brisk walking and dancing reduces the risk of dying over 14 years by a whopping 45 percent. Even light activities such as walking slowly, playing pool and doing housework like vacuuming for half an hour reduce mortality risk by 15 percent.</p>
<p><br>
<em>This article appears in the June 2019 issue of </em>Natural Awakenings.</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>