Random Thoughts XII: What is Holistic Health?

Recently, someone asked me "what is holistic health?" and "is it right for everyone?" Of course, I gave her a general answer but I feel it's important for me to give an official and specific answer.

Let's look up the word "holistic" in the dictionary:

holistic

Main Entry:

ho·lis·tic

Pronunciation:

\hō-ˈlis-tik\

Function:

adjective

Date:

1926

1 : of or relating to holism
2 : relating to or concerned with wholes or with complete systems rather than with the analysis of, treatment of, or dissection into parts <holistic medicine attempts to treat both the mind and the body> <holistic ecology views humans and the environment as a single system>

— ho·lis·ti·cal·ly \-ti-k(ə-)lē\ adverb

So "holistic health" would look at the complete system of the body rather than the analysis of the dissection of its parts. To holistically heal someone (or yourself), you will have to look at you ailment from the mental, physical and spiritual "systems" instead of just from one aspect (usually the physical).

Yoga is an example of a holistic way of healing. Yoga incorporates mental, physical, and spiritual health so that you can become a better human being by Self-Realization. Asana deals with the physical, meditation deals with the mental, and pranayama deals with the breath. When the breath is extended or controlled, the mind and the body are one. The mind is calm and the body is nourished with oxygen. This opens the door for spiritual healing.

You don't have to do Yoga to have holistic health. Holistic health only maintains that you treat the complete systems - the mind, body, and soul - to achieve and maintain health. It doesn't make sense that your dietary habits are on point but you're stressed out and feel like you have no true purpose in the world. Stress is the underlying reason for 85% of all dis-eases we are faced with today.

There are numerous ways to heal the physical body and various ways to treat and eliminate mental dis-stress. People choose a number of faiths to connect with their soul and the Divine spirit within. The unfortunate thing is that most people don't do these things at the same time. They may start to workout but because of that, it takes away time to go to church or spend time with family. They may eat right but neglect their mind by continuing to deal with negative energies and decisions that bring them down, mentally and spiritually.

Holistic health is a good choice for everyone. Wellness is being well. Completely and fully.

My job, as a health counselor and owner of this blog,  is to help you figure out which processes of healing is right for you. The end result is that you are bathing in the fountain of wellness.

It's time to enjoy being Whole.

Before I go, I'm going to mix up Matt Stokes' Health Tips a little bit. I'm going to add #5 to the Health Sidebar and #4 to this one. When you read it, I think you'll understand why :

#4

Primary Food

Food comes in two different forms.

-  Secondary Food is what we traditionally think of as food.

-  Primary Food is a combination of all of the other things that keep us going (healthy relationships, physical activity, desired career, spirituality, etc, etc,).

It is important to pay attention to both of these food groups. They are irrevocably linked.

If we are not balanced in one of them, we won’t be balanced in the other one. 

Next time you attempt to incorporate better eating habits, make sure you don’t forget to pay attention to the primary foods you are lacking as well.

 Courtesy of

Until next time...stay strong, stay healthy, and fight dis-ease!

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Health Sidebar I: Uterine Fibroids and Ovarian Cysts

Greetings everyone!

I am writing this piece at the request of a friend of mine. A couple of women I know were diagnosed with fibroids and they were worried about surgery. I gave some of my advice and it was then requested that I put my information onto my blog. So I'll call this my little health sidebar. I'll probably post more of these as time goes on (yes, I'm still sticking to my schedule...I'll make it, I'm telling ya! LOL). Please remember that the information is given from a holistic point of view. Much of it will be based on proven facts but there is a lot that will come from my own experience in dealing with several friends and family members that went through these dis-eases.

• fibroids and cysts will affect fertility if any of the reproductive organs are damaged while they are growing or when they are coming out.However, this is rare. I was amazed when I read that "Once a woman with fibroids does manage to become pregnant, her fibroids will typically increase in size."
• there is technology out there that enables a woman to get rid of a fibroid without surgery. Please look into it.UFE is one such procedure, however, it mentions that this procedure should be done only if you do not wish to get pregnant or have a hysterectomy as your only other option.
  
• I have a natural way to get rid of cysts and fibroids (it has worked for a co-worker of mine who has a cystic body - meaning she is prone to getting cysts everywhere) but it takes a while. (I'll talk about this more a little later)
• fibroids are NOT cancerous. They only cause problems when they are large and press against any of the reproductive organs.

Diet

Estrogens Dominance (i.e. an excess of Estrogens relative to Progesterone) may be a common cause of Uterine Fibroids. references

In-Tele-Health © 2008 (from Hyperhealth Pro CD-ROM)

There are many foods that are high in estrogen or may increase the high levels of estrogen in your own body. I say this to women who already have fibroids as well as women who may not have fibroids in the uterus or something similar to uterine fibroids (like fibro-cystic-breasts). Dairy is high in estrogen. Soy contains phytoestrogens, plant estrogens that will bind to estrogen receptors and may cause a decrease or level of estrogen that is beneficial to the body. However, in some women (such as myself), too much soy can increase estrogen levels which can possibly lead to fibro-cystic breasts or uterus.

Maitake Mushrooms may alleviate Uterine Fibroids. However, you would need around 6000mg of powered Maitake Mushroom and take it for a long period of time.

Herbs

Various herbs can help uterine fibroids in many different ways. Black Cohosh is said to be helpful in alleviating the symptoms of fibroids temporarily (painful menstruation, etc.). Vitex maybe helpful since this herb deals with the endocrine system and hormones, effectively decreasing estrogen levels and aiding in the healing process.

UPDATE - A customer came into my job asking for Shepherd's Purse. She explained that it helps to stop
excessive bleeding. I looked it up and found this:


Cardiovascular System

Shepherd’s Purse may inhibit excessive Bleeding: [more info]

In-Tele-Health © 2008 (from Hyperhealth Pro CD-ROM)



Sexual System


Shepherd’s Purse may alleviate the heavy bleeding associated with Menorrhagia. [more info]

In-Tele-Health © 2008 (from Hyperhealth Pro CD-ROM)



Another female customer I know told me that Burdock is great for decreasing estrogen and has worked well for her. I mentioned this to the customer that spoke about the Shepherd's Purse. Later on that
night, I decided to look on the internet and I found this:


Burdock is useful in cases of hormone imbalance that are not attributable to uterine fibroids, cancer, or other diseases. Many conditions, such as premenstrual syndrome, fibroids, and endometriosis, are associated with
excess estrogen levels. Because of its alterative action, and because of the small amount of plant steroids it contains, burdock can help improve the liver's ability to metabolize hormones such as estrogen and thereby improve symptoms associated with hormonal imbalance.

Worried that I gave this customer the incorrect information, I decided to ask my boss, Manu Dawson, for advice. He told me that Burdock does decrease estrogen levels but in the cases of fibro-cystic breasts, uterus, and similar ailments, it is not as effective as other herbs, such as Maca (not roasted. Maca is also good for hormonal balance, especially with the reproductive/sexual organs and functions) Hops (by inhibiting the activity of aromatase, an enzyme located in Estrogen-producing cells including the ovaries, placenta and the brain. Aromatase catalyzes the conversion of androgens to estrogens. Excessive conversion leads to a negative effect), and Vitex, as I have mentioned
above.

Other Methods

Progesterone, a hormone created in the body, can be topically applied to the womb to alleviate symptoms of fibroids. This is because higher amounts of progesterone can balance the levels of estrogen in the body.

Other than the option given above, the only other option is surgery. I hear that it's not that great. I'll leave it there.

With fibroids and cysts, please check what you are eating, wearing and
putting on your skin. In the case of fibroids, you maybe wearing
something too tight and that can increase pain and discomfort.
Especially with cysts, what you put on your skin can affect it. Even if
you put lotion on every body part except for where the cyst is, it can
affect you. Certain foods may help to increase the growth of a cyst or
fibroid.

I know this because I was talking to my cystic co-worker this morning. She is the first person I guided in doing the MC and she was able to get rid of two, grapefruit sized cysts in her womb by doing the MC and using Poke Root Oil. After this first time, she understood that she has a cystic body (she was told this by doctors but didn't understand it). Everytime she did the MC, her cysts, etc. would go away and then it would come back after she would eat solid foods.

She became allergic to processed foods and was eating whole foods so I told her that it had to be related to something she is putting onto her body. At first, she didn't believe me. She now has a cyst inside her kidney and came to me today explaining to me that this cyst first formed when she got some skin cleaner and "skin lightener" (cost about $300). She realized that the cleaner worked so well, that it opened up her pores and allowed the bleach to go deeper than her epidermis. I asked her where she was putting the lotion. She told me that she would put it on her arms, chest, and back and could not understand why she still has cysts in her lungs and kidneys. I told her that the kidneys are actually closer to the back than the front and the light bulb came up on her head.

This doesn't mean that you're in the same situation. It's just something to think about and keep in mind as you do research. Body awareness is key here.

Cysts are pus filled sacs, which are usually beign but can become cancerous (if they grow into tumors). Some cysts in the ovaries can be filled with blood, as the case when dealing with endometriosis.

So far, the general consensus is that you shouldn't be too worried if you are diagnosed with fibroids or ovarian cysts. There is a high percentage of African-American women that get fibroids and trust me, the ones I know, worry.

It's normal to worry. My suggestion would be to stay calm throughout this process and get second (and third and forth, if necessary) opinions. I'm reading a lot about the correlations between ovarian cysts and endometrosis so please make sure that you're not taking in too much estrogen into the body (via food), you work out, and make time to relax.

This is the first time I'm doing this "Health Sidebar." Let me know if it works for you. The next time I do this sidebar, I will talk about too much estrogen and how it affects the female body. I will also include foods that are highly estrogenic and herbs that help decrease estrogen levels in the body. I will also discuss phyto-estrogens and their effects on the body (like soy).

I'm going to reintroduce Matt Stokes' Health Tips...it's been too long and I need to catch up! You do too.

#5

Diet Books and Theories

Diet books and their theories need to be approached with caution.

Most of them are full of invaluable information, but we need to be
aware of diet books that suggest blanket dietary theories and take no
account of the individual. They are formulated outside the idea of
bio-individuality.

Bio-individuality is the idea that we are all different. If I eat
an a piece of pizza and and you eat a piece of pizza, our bodies are
going to deal with that nutrition differently. In theory, Nutrition is
not a science for this reason.

Diet books can be good places to start, but the only healthy way
to incorporate a dietary theory is to educate yourself, be informed and
slowly change your diet to include those healthy ideas that work the
best for you.

Courtesy of

Until next time...stay strong, stay healthy and fight dis-ease!

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The Essential 4 Series: Breathe Better Methods III

"When the mind is still, it can truly listen to what the body needs to say."

- Jill Satterfield, Vaijra Yoga

My blog talks a lot about Mind-Body-Spirit Wellness. This, after all, is the crux of holistic health. There are many modalities of wellness and holistic health and the one thing that makes them have that mind/body/spirit connection is Meditation. The benefits of meditation are bountiful. Meditation is all about using your mind to practice mindfulness. However, meditation can also be used as medicine - to help aid and alleviate many symptoms of various dis-eases, such as cancer. Meditating is also a great way to incorporate or enhance spiritual practice—when the mind and body are calm, it's easier for your"spirit" and the "universe" to connect with each other in a more metaphysical way.

The art of meditation, which comes in many forms, has been practiced for over 5000 years. Most religions, including Islam, Judaism and Christianity , use concentration meditation,paying attention to a particular object - physical or otherwise, like a repetitive prayer. Examples of this are Mala beads, which are used in Hindu/Buddhist traditions and Rosary Beads, which are used in Christianity.

Every morning, I walk down this small path to reach the subway station so that I can go to work. When I come to this small path, I say this prayer over and over: Give thanks and praise unto the Most High, in the name of his son Jesus Christos. Give thanks and praise unto the Most High, for all things.
 
As I recite this prayer, I pay attention to my words and my posture. I look at the trees and other people as I walk down this path and repeat this prayer. I have been doing this for years and it is only within the past 9 months, that I realized this is a form of concentration meditation. Prior to that time, I would say this prayer while listening to music or talking to someone else. Now, I don't put on the music or talk to anyone.

One purpose of meditation is to "reach a calm state of mind" [1]. When your mind is doing so many things at once, it's hard to keep focused on one thing. In this day and age, even if you can focus on one thing, your concentration is typically not 100%. You're still multi-tasking, in some way, shape or form. "Do I have time to wash dishes, do the laundry, and cook when I get home?" "I gotta pick up the kids when I get home." "I'd rather be at home sleeping." These are only a few of the thoughts that enter your mind as you are "focused" on work or whatever you are currently doing at the moment.

Mindfulness meditation is slightly different from concentration meditation. In mindfulness meditation, one sits "comfortably and silently, centering attention by focusing awareness on an object or process (either the breath, a sound, a mantra, a visualization or exercise)" [1].

The breath is the central focus of mindfulness meditation. The breath or a mantra, (for instance) keeps you "in the present moment." It is not uncommon for your mind to have many thoughts and images while you meditate. As you concentrate on your breath, you are able to let these images or thoughts pass through your "vision," without having any attachment to whatever it is that your mind brings up.

When you first meditate, you may think it's not working. You may think "meditation doesn't calm my mind because my mind seems busier now that I'm meditating!" This may not make sense at first but it makes perfect sense but your new found awareness of how busy the mind truly is is the first step in reaching that calm state. There will be times when your mind will wander and you become attached to whatever thoughts pass through. The way to detach yourself from whatever emotions or feelings may arise with the visions that appear is to focus on the breath. Once you focus on the breath, it's easier to let go of any attachment. Once you can let go of the attachment to whatever emotions arise, you can look at a situation from a different standpoint. You may be better able to understand a situation that troubled you and then better understand yourself!

Meditation was very difficult for me when I first started. I had a difficult childhood. I went through so many things that I became good at repressing my memories. When I first started to meditate, a lot of images came to mind that seemed very foreign. I was scared. "Why are these things coming into my mind?" For a while, I believed that I was a bad person for that thoughts that arose during those first attempts at meditation. Once I started to go to more Yoga classes, especially those that focused on meditation rather than asana, I began to understand that the images that came to my mind were repressed memories. 

My mind wanted me to come to terms with these memories and experiences. At the time, I wasn't ready to face them but as I continued to meditate, I let the memories flow through and I was finally able to confront the events that shaped my childhood. Meditation, for me, opened the door to forgiveness - not only the process of forgiving others, but more importantly, the process of forgiving myself. Meditation is a great way to "let go" of the past and keep what serves and works for you (in the present and future tense).

One of my favorite methods of meditation is walking meditation. Walking meditation is a form of meditation is action [2]. As you meditate, your focus is on walking, breathing, and posture.

Before I continue to talk about walking meditation, I would like to explain the connection between breathing and posture. Even if you are doing a sitting meditation, posture is highly important because if you maintain proper posture, your breathing is at optimal levels. Oxygen can flow through the body and to cells with ease, healing you mentally and physically.

Now that you understand the connection between breath and posture and meditation, you can understand why walking meditation is more intense than any of the sitting or kneeling meditations and prayers. In walking meditation, you are more aware of your body because it is moving. There are so many things to pay attention to and appreciate. The average person may become frustrated with a walking meditation. I know people that have tried it and have complained that there are just "too many distractions." The beauty of walking meditation is becoming aware of not only things outside of us but how our inner selves relate to these external objects - observing how you feel when you look upon something you find beautiful.

I don't agree with those who think that there are 'too many distractions' when doing a walking meditation. Wherever I do my walking meditations, I am amazed and truly appreciate the silence and the noise that comes with nature. I pay attention to the rain drops or the sunshine. I appreciate the wind as it blows through the trees that provide me with oxygen as it takes my carbon dioxide, adding to the cycle of life. All of these things bring more love into my heart. I feel compassion for people as I walk and see them interact in loving ways.

Another reason why I love walking meditation is because I'm not the best at doing Lotus Pose (go figure! ) I can't quite explain it but after 20 minutes, my body wants to get up and move. My breathing helps me focus and relax my mind, yet my body wants to get up and I can't explain why. So...I might as well do a walking meditation! Besides, it never hurts to get some physical exercise while I calm my mind.

As I mentioned a little bit previously, those that suffer from severe depression or any related illness should NOT meditate, unless given permission by a licensed therapist, doctor, or other valid professional. Even if you suffer from mild depression (as I do from time to time), it's better for you to meditate with a light or your eyes open. The book Yoga as Medicine explains this very well:

Like Pranayama, meditation may not be appropriate (or even possible) for people who are very anxious and depressed. Anyone with clinical depression, a history of schizophrenia, or other serious psychological problems should consult a mental health professional before beginning a meditation practice.

Usually, when you meditate, there is only natural light. Some people like to meditate in the dark - it gives a feeling of complete stillness. However, if you suffer from depression or a similar illness, it's harder to handle what comes to mind. It's not as easy to keep focus and awareness of staying outside of the feelings, emotions, or visions you see. For this reason, it's easier for people in this situation to either meditate with their eyes open, fixated on a particular point for focus OR closing their eyes, but having a bright artificial light behind them so that it still seems like their eyes are open. For a long time, I had to meditate with my eyes open. Now, I can keep my eyes closed for longer periods of time. 

From a medical standpoint, meditation and pranayama are very effective against many dis-eases, including cancer, heart disease and AIDS. At least 80% of all stress sits in your fat cells. This is because the stress hormone, cortisol, increases the urge to eat and "the laying down of fat in the abdomen[4]." According to the book Yoga as Medicine, "Stress hormones not only raise blood pressure/heart rate...it causes your blood to clot easier, which can lead to heart attacks." Your body also carries emotional strains of the past, turning it into physical pain. This is especially true for women and their reproductive organs. Since "meditation and pranayama techniques fight stress by calmin the nervous system, muscles, and emotions," many symptoms caused by major dis-eases such as cancer can be alleviated or dispelled altogether. In the case of women/reproductive system, this is not going to completely cure your PMS but it will help you better cope with symptoms associated with it.

After my initial issues with meditation, I was able to meditate with my eyes closed. I would see the visions, thoughts, memories and let them pass with ease. However, a question kept coming to mind once I was done: What do I do with this information? It's easy to relive moments that appear in your mind and become active in them, letting your mind become a part of that emotion and relinquishing control to them. Remember, this is not the purpose of meditation. It's not the purpose to think about these things after meditating and getting upset, sad, etc. either. Most of us will analyze and process the information (which is neither bad nor good until your perception comes into play) in a positive way by using the information to help them when these situations arise in the future. The art of processing can enable us to gain insight into methods of maintaining this "freedom." Various methods include but aren't limited to: Yoga, prayer, a walking meditation, a Self-Help book/Workshop, or Tai Chi.

Before I go, let's reintroduce you to Matt Stokes' quick tips. Here's #3:

White Rice Vs. Brown Rice

Brown rice is a whole grain and white rice is not. 

Simply put, white rice is brown rice with the two outer layers stripped away. 

We need these layers to slow down the release of sugar into our bloodstream.

When sugar is released quickly into our bloodstream it leads to energy swings (ie: "sugar crashing") and, more seriously, diabetes (type 2).

Obviously, white rice isn’t the only thing leading to these adverse affects.  Anything with a good amount of sugar/corn syrup/sugar substitutes/simple carbohydrate can do this. 

Avoid an overabundance of these things and go with brown rice or whole grains when you can.

Courtesy of

YaaaY! I did it! I'm so proud of myself...and now it's time to start with the next blog, which will definitely be on Tai Chi. So until next time....

stay strong, stay healthy, and fight dis-ease! 

References:
[1] Wikipedia. July 15, 2008, http://en.wikipedia/org/wiki/Mediation
[2] Wildmind Buddhist Meditation. July 15, 2008, http://www.wildmind.org/walking/overview
The New Kadampa Tradition - International Buddhist Union. July 15, 2008, http://www.how-to-meditate.org/breathing-meditations.htm
Tim McCall, MD, Yoga as Medicine: The Yogic Prescription for Health and Healing, Bantam Publishing, July 31, 2007, pgs. 68-70, 98, 338

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The Essential 4 Series: Breathe Better Methods II

Greetings Everyone!

Let's see...I've been using the Neti pot for the past week. At first, I was a little creeped out because I'm so used to breathing through my nose that I thought that I couldn't breathe out of my mouth while doing this thing. But it's so easy, it's not even funny! The Neti pot is safe enough to use daily (only once per day please) and start of with 1/4 teaspoon of un-iodized salt (most companies that make the pot will also provide the salt to be used). Some Neti pot manufacturers and Yogis recommend that you use 1/2 teaspoon and that's fine. I'll graduate to that soon. I'm happy with the level of cleaning I'm getting right now.

In the last blog, I also mentioned that I'm going to start this part of the series with Yoga. I'm not going to disappoint. Let's go:

Asana

In the May 2008 issue of Yoga Journal, they have an article that shows you 9 poses for stuffy sinuses. Marla Apt takes you through a therapeutic Iyengar Yoga sequence. Iyengar uses a lot of props, including blankets, blocks and chairs in their methods. It will be too much for me to go through each pose (asana) and explain it fully but I will give you a list of the poses and you can go to Yoga Journal's Pose Browse Index to see how they look.

I will mention some quotes that come from this article which I feel are very important for anyone that wants to use Yoga as a vehicle for better breathing, regardless of their level:

"In all of the poses (in the sequence), it's crucial to get the proper action of the shoulder blades: They should move away from your head and forward toward your chest. When the shoulder blade action falls into place, you will feel a sense of spaciousness and relaxation in the neck and shoulder region, which will encourage the sinuses to open."

"Apt recommends breathing normally, because deep breathing can aggravate blocked sinuses."

"Yoga can't eradicate your allergies altogether, but it can provide some immediate relief that you'll feel in the form of less pressure in your head, more relaxation in your neck and shoulders, and a sense of spaciousness behind your eyes, forehead, and cheeks." (pg. 77)

Here is the list of poses in Ms. Apt's Iyengar Sequence:

1. Balasana (Child's Pose)
2. Adho Mukha Svanasana (Downward-Facing Dog Pose)
3. Uttanasana (Standing Forward Bend)
4. Supta Virasana (Reclining Hero Pose)
5. Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose)
6. Sirsasana (Headstand) This pose is NOT for beginners or for those with neck injuries, according to Ms. Apt. For beginners, I would suggest that if you want to do Headstand, go to a class or have a private session with a competent teacher. If you have a minor neck injury, make sure to use a blanket to properly hold your head and do it against a wall so that you don't injure myself.
7. Chatush Padasana (Four-Footed Pose)
8. Salamba Sarvangasana (Supported Shoulderstand) Ladies, any competent teacher will tell you NOT to do Headstand nor Shoulderstand 2-3 days before your menses and about 2 -3 days after. It will most definitely bring it down sooner. ;)
9. Halasana (Plow Pose)
10. Savasana (Corpse Pose)

A few things to know before you try this sequence:

• These poses are listed in the order of the sequence.
  
• Each pose can be held up to 5 minutes, with the exception of Four-Footed Pose. You should hold this pose from 20 seconds to 1 minute.
  
• Savasana (or some variation) should be done after any and every sequence you do. No matter what that sequence is.
  
• If you cannot find a particular pose in the link provided, look it up on Google. Using the English version of the pose should help you find it quickly.
  

Pranayama (pray-nah-yah-mah)

Yoga works primarily with the energy in the body, through the science of pranayama, or energy-control. Prana means also ‘breath.’ Yoga teaches how, through breath-control, to still the mind and attain higher states of awareness. The higher teachings of yoga take one beyond techniques, and show the yogi, or yoga practitioner, how to direct his concentration in such a way as not only to harmonize human with divine consciousness, but to merge his consciousness in the Infinite. – Paramahansa Yogananda

In a previous post (click here to see it), I explained how to breathe properly and the concepts of breath in Indian and Chinese traditions. Pranayama is a method of controlling your breath (which opens up infinite possibilities). Swami Satchidananda explained it best in his book, The Breath of Life: Integral Yoga Pranayama (Level I and Level II):

While pranayama helps improve physical health and well-being, that is a secondary benefit; the main benefit is control of the waves of the mind through regulation of prana. (pg. 8)

While doing pranayama exercises, you "supercharge the blood with extra oxygen...oxygen is life, so that means you are enriching your blood with a lot of life" (Satchidananda, pg. 10). Even though I learned how to heal myself using Tai Chi breathing methods, I learned a whole lot more once I started doing Yoga with Pranayama Exercises. Pranayama also stimulates the nervous system and purifies them for "optimal output and functioning" (Satchidananda, pg. 11).

Pranayama practice is also vital to a sound meditation practice. I will go into further detail with this when I talk more about meditation in a later post.

In order for you to do Pranayama properly, you need good posture (remember that?). Whether you are sitting in a Lotus Pose, standing or sitting in a chair, good posture is needed from head to toe or your breathing will suffer. You won't be able to breathe as much air as you can and you might actually hurt yourself (I also mentioned that you should be very careful with Breathing exercises and technniques...this is why). I'll let Swami Satchidananda speak for me:

However you are seated, either in a chair, on a cushion, or on the floor, please make sure that the legs are comfortable and that the spine is completely erect. The head should be straight, the shoulders back, but relaxed. Arms should be gently placed on the knees, or at your side, and relaxed. Make sure that there is no tension or leaning to any one side. A straight, steady posture is ideal. If the posture is crooked, a lot of the benefit will be lost. If it's too crooked, it can be harmful to do pranayama. While inhaling, the chest is forced to expand, and if simultaneously the crooked posture restricts it, the system undergoes strain (pg. 16).

In Hatha Yoga (asanas), Pranayama is usually done after asana practice. In some Western forms of Yoga, Poses go first, Pranayama is after and then Savasana is done to complete the class. Even though Pranayama exercises can be done at any point of the day (I usually do one or two when I'm nervous or tense), according to Gurudev (another name for Swami Satchidananda), it's best to do them between 4 and 6AM. He also recommends that "Pranayama should never be practiced soon after eating. Wait at least several hours until the stomach feels light....or if you feel too tired or exhausted."

Since your nasal passages are completely cleaned, using the Neti pot only makes your Pranayama practice better.

Various techniques provide different benefits. However, all of the warnings are the same regardless of the technique. I'll go over some of them with you:

• To derive the maximum benefit, go slowly in developing your practice. Be patient.
  
• Because you are dealing with such delicate organs as the lungs, the heart, and the nerve centers, you should take great care not to strain any part of the system by overdoing your practice. Do everything gently, avoid even the slightest strain, and never hurry.
  
• ...Women suspend the rapid breathing exercises (Kapaalabhaati and Bastrika) during their menstrual period and also for 2 or 3 days afterward. Pregnant women, who are regular practitioners, may continue practice for about the first three months, but leave out Kapaalabhaati and Bastrika therafter.
• If you have high blood pressure or coronary disease, you should not even practice rapid breathing without first consulting your physician (add page here).
  

If you want to see how some of the Pranayama techniques work, look over at the Books to Read section of this blog. I will provide a link that will enable you to buy this book.

I think I have covered a lot for you today. Next time, I will talk about Meditation and segue into Tai Chi. For now, please enjoy Matt Stokes Health Tip #2:

Used Car Salesman

When reading the front cover of any packaged food, realize that it is an advertisement meant to get you to buy the product.

Approach the front label information as if you are listening to a used car salesman.

He/she is only going to tell you the good things about the car you are considering.

Learn to understand the list of ingredients on the back of the package and trust it first.

Example: Margarine is a butter substitute that has less saturated fat than butter. In the process that makes margarine, trans fats are created. Margarine’s claim to fame has always been that it has less saturated fat than butter. It does, but the trans fats are far worse. They are the rust on the car that the used car salesman doesn’t want you to know about.

Courtesy of

Until next time...

Stay Strong, Stay Healthy, and Fight Dis-ease!

References - Satchidananda, Sri Swami (1993). The Breath of Life: Integral Yoga Pranayama Level I and Level II, Buckingham, VA:Integral Yoga Publications, Feretti, A: "Sweet Relief", pages 77-9. Yoga Journal, 2008., click on underlined text for other online references. Picture provided by http://www.abc-of-yoga.com/pranayama/introduction.asp.

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The Essential 4 Series: Breathe Better Methods I

Hey Hey Hey!!

I know I have been gone for a while, but trust me friends, family and viewers...times are a changing! I've been so busy, people have been asking me how I have time for sleep. I do my best to make time, but right now, I have to take care of some responsibilities. One of them is this blog.
As you can see, I've got something new for you. I have smileys! I love them!
I'm so happy to be back in the swing of things and ready to help you with your health. I'm going to introduce new formats and more to my health blog. Hope you're ready!

Continuing from my last post, the "sniffles" are gone. Some herbal tea and rest kicked that to the curb. I have been working hard and making decisions regarding my career and future. My grandma is making progress but is still on life support. I am making progress too.

Last weekend, Friday and Saturday, it was over 75 degrees in NYC. As I walked through the streets of Brooklyn, I noticed something that caught my eye. Roy Ayers' "A Lovely Day" started to play through the headphones of my iPod and I took a deep inhale. As I exhaled, I focused on the most beautiful sight...The trees - they had begun blossoming with flowers and fruits.

As I continued to walk and stare, amazed at the sight before me, I noticed people entering the Brooklyn Botanical Gardens. I marveled at this miracle called Life. I was in awe of nature because, only 20 minutes earlier, I had been reading about Global Warming and its ill effects on this planet.

I took in another inhale. As I exhaled, I realized that this beauty comes with a price. I focused my ears and heard sneezing. My silent prayers for myself became spoken prayers for others. "God Bless You." A woman replied, "Thank you," and proceeded to blame her plight on allergies.

I can safely tell you that I haven't had allergies in a long time. I told you in the intro the various methods of better breathing I will discuss, however, the universe has opened up to me in such ways that I will talk about other things, as well. Let's just say I'm going to talk about things that I didn't plan on discussing for another 4 months (told you before I'm on a schedule! ).


THE NOSE

Where is the source of all allergies? Where does breathing start? In the nasal cavity...starting with the nose. Let's take a look inside the nose. In order to provide clarity for better breathing, we must understand various nasal issues such as allergies and sinusitis.


Now, let's take an even closer look at the sinuses where all ills (allergies, sinusitis, etc.) manifest:
Sinuses are air pockets: Cavities that are lined with the same kind of membranes that line the nose, and they are connected to the inside of the nose through small openings about the size of a pencil lead.

Sinuses are part of the nasal air and membrane system that produces mucus. Normally, the nose and sinuses produce between a pint and a quart of mucus and secretions per day. This mucus passes into and through the nose, sweeping and washing the membranes, picking up dust particles, bacteria, and other air pollutants along the way. The mucus then flows backward into the throat where it is swallowed, down into the stomach where acids destroy any dangerous bacteria. Most people do not notice this mucus flow because it is just a normal bodily function.

When you get a cold, allergies, or sinusitis, extra mucus is created. When the mucus is clear and watery, the body is acting to cleanse the sinuses/nasal cavity (preventative measure). When the mucus is thick, sticky, yellow or green, your body is fighting a bacterial infection (acute measure). So if your mucus is clear and watery, the body is attempting to clean your nasal cavity before any infection can take hold. Once your mucus is thick and a yellow/or green color, the infection is already in your system and your body is taking steps to fight it.

You can prevent an infection from entering your body or you can fight it as it happens. I used to get allergies every time the seasons changed. Fighting the allergies as it happened never worked for me. As I took preventative measures to fight my allergies, the amount of colds I got lessened as well. Even though I'm a fan of the preventative approach, I will discuss acute methods of fighting these dis-eases.

Acute Methods

Acute methods of fighting allergies, colds, and sinusitis are taking over the counter medication or seeing a doctor so he/she can give you prescribed medication. There are plenty of herbal and all natural remedies for your nose, throat and over all allergy symptoms (mostly in the form of pills or sprays).

Even though these methods are for acute symptoms (as they are happening right now), it still takes a day or two for them to kick in. Even if you do find something that will help quicker (Vicks for instance), the feeling is temporary.

Trust me, I love Nyquil. It's the only over the counter medication that works for me. I haven't used it in years but it helped me to sleep at night. Too bad once I awoke, the symptoms all came back.

When people take these types of medications (acute or preventative conventional medicine) you think that it's the medication that has cured your ailment. That is an incorrect assumption. All medication is supposed to aid the body in its own healing process. Taking something like cough syrup for a cough doesn't cure the cough....it only stops the mechanism of coughing, which is actually a way for your body to heal. So synthetic, natural, acute or preventative medications can do one of two things for you: aid in the healing process or mask symptoms of the healing process. According to the Herbal Help for Allergies website, Antihistamines (conventional medicine for allergies) merely block the action of histamine at receptor sites. In other words, they suppress the appearance of physical symptoms but do nothing to redirect the underlying cause.

Preventative Methods

I was always a fan of preventative medicine. I never really liked pills or conventional medication, even as a small child. I figured I got it from my mom (she doesn't even like doctors) but now I see that I was always a "natural" kind of person...who liked to do things holistically.

So when I talk about preventative methods of healing, I mean methods that take time to work. Methods that take time to allow the body to heal on its own, without impeding any healing processes (fever, coughing, stuffy nose, etc.)

There was a time where I would have serious allergies four times a year. Every time the seasons would be in transition, I would have a bad head cold, stuffy nose, fever, and headache. You name it, I had it. Hay Fever and I were good friends.

I got rid of my allergies within 3 months. When people asked me how I got rid of my allergies, I would tell them "garlic" but it's so much more than that...and finally I can explain them to you. Let's start with Nose Cleaning

NOSE CLEANING

When I first practiced Islam (at age 11), I read many books. I needed to make sure my practice was perfect (yeah right). I read one book that explained how Muslims should bathe, brush teeth and the like. I only follow one of those suggestions now...and that is how to clean out your nose.

It's easier to do if you take a shower, but if you don't, don't worry. I'll get to you in a second
While in the shower, hold out your hand like a cup. Let the running water fill your hand. Keep your hand under the running stream of water. For beginners, hold the opposite nostril as you bring your nose to the cup of your hand. Then do a small inhale and a quick exhale.

You will probably have to practice this a number of times, to get it right. Some people would make the inhale too small and no water really gets into the nostril. Some people would inhale too deep. That leads to that burning feeling you get when you get the chlorine water up your nose. There have been times that I inhaled so deep and exhaled too quick and the water came out my mouth. That would make sense, if you look at the first picture of the nasal cavity above. You can see that the nose and mouth share the pharynx. Your body instinctively knowing that water is not air, will either send the water down the esophagus or will have the tongue make the water come out your mouth. It is very rare that your body will have any water (or liquid) go down the trachea, where your lungs lie. And that's the most awful feeling...sometimes worse than the chlorine burn you get!

When you do get it right, you can control how far the water goes up your nostril. When you bring down the water in an exhale, mucus and other particles will go with it. Do the same thing for the other nostril. I take it a step further (yeah I know TMI...but you love it ) and clean out my nose after this, while the water is still running. This is the only time I love "picking boogers."

If you're not a fan of a shower, while you're brushing your teeth or washing your face, you can do the same thing over a sink. It's a little more tricky because you have to bend in all kinds of ways to make sure that your nose is getting enough water but it's the same procedure.

Another (and better way) to clean your nose is with a Neti Pot. I haven't tried it yet but I'm hearing more and more good things about it. I'm going to get one next month, through my new part time job at the Integral Yoga Apothecary (yes, a link to the site will be in my "Health Related Links"). Instead of trying to describe it, I will provide a video, which shows you how to do it properly as well as exercises to do afterwards.

Both of these techniques will not only clean your nose, which will lead to fewer allergies, colds, and other nasal issues (do the Neti Pot/the nose cleaning every day...if you're scared, do it every other day until you get used to it). It will also help you to breathe better since you can get more air into your lungs without having to open your mouth.

HERBS

Another preventative method in treating allergies and sinus issues are with herbs. I always said that I would deal with these issues before getting into herbs and food as medicine, however, I'm in such a good mood that I can't help myself. As I explained before, people would ask me how I got rid of my seasonal allergies and I would tell them with garlic. Yes, garlic did help. However, there was another herb I was taking with the garlic that made a huge difference in getting rid of my allergies. When I started taking this herb, it was for anemia. I then found out later that this herb was probably instrumental in getting rid of my allergies. As I am healthier now, when I do have any kind of allergy (food or otherwise...I mostly have food allergies now that show up as hay fever symptoms..ie: beer), I would drink some tea with this herb and in a few days, I'm much better. What is this herb I'm talking about? It's my favorite herb: NETTLE LEAF aka STINGING NETTLES.

Garlic is a great anti-bacterial and anti-fungal herb. Nettle is great for seasonal allergies. According to two studies, Butterbur is a great herb for Hay Fever symptoms. Quercetin is a bioflavonoid that is very helpful in inflammatory reactions, such as allergies and asthma (both inflammatory reactions to air and air-borne products). For those who don't know, a biofavonoid is a compound that is found in citrus fruits, cherries, blackcurrants and buckwheats. As a preventative measure, use these herbs as infused teas. As an acute measure, purchase tinctures, which are more concentrated forms of the herbs.

I think I covered a great deal when it comes to the nose. Before I end this blog, I'm going to introduce Health Tips from my classmate, Matt Stokes. He's a great guy and health counselor. I hope you enjoy his health tips as much as I do.

#1

Bio-individuality

No single diet works for everyone. We are all different.
Even if you are lucky enough to come across a diet book that works for you, it’s theories are not going to work forever. We change as we age.
The only truly healthy diet is on-going, self aware and educated.
Your diet is a life long process, not a short-term destination.
Finding a way to enjoying the process is the key.


Courtesy of







Please let me know how this post works for you. I hope you enjoyed the smileys, the information, and Matt's Health Tips. Please feel free to leave any comments. If you want to email me, you can reach me at drea@dorightforyourself.org

In the meantime...
stay strong, stay healthy, and fight dis-ease!

References - ImmuneSupport.com, healthlibrary.epnet.com, click on underlined text for other online references. Pictures provided by http://www.a-better-way.com/naturalhealthschool/nose_sinuses.html and http://www.entassociates.com/sinus1.jpg. Video provided by YouTube/Himalayan Institute - Varcho Veda.

UPDATE - When I was about to post this blog, I got a call from my uncle. My grandma passed on last night at 9:30pm, NYC time. I cried for a bit and then I felt...peace. I never smiled at anyone's death before. It has nothing to do with her not suffering physically either. Now, my grandma is unlimited. She is finally one with the universe. I'm at work right now...but I'm going to go home and process this. God is Good...and now, a mommy is with her sons. That's nice.

Stay Strong. Stay Being.

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