Tag Archives: reduce stress

WHY Meditation Is Science Approved Medicine

Ohm! There have been countless anecdotal claims about the benefits of practicing meditation since the Eastern tradition has become more popular in the West.

 Now, there’s plenty of Western-based scientific evidence to support them, says Dr. Matt Mumber, a radiation oncologist and co-director of a non-profit integrative oncology program. 

“Meditation is to the brain what physical activity is to the body. We’ve found meditation to be an important facet of health care, both for prevention and maintenance as well as in the treatment of disease, including cancer,” says Dr. Mumber, co-author with colleague and Yoga instructor Heather Reed of “Sustainable Wellness: An Integrative Approach to Transform Your Mind, Body, and Spirit,” (www.sustainablewellnessonline.com).

Mumber and Reed, who are co-facilitators of non-profit residential retreats for cancer patients, say one can experience sustainable wellness by developing a life practice grounded in the cultivation of awareness. This awareness is paying attention without attachment. The ability to be aware can be increased by a meditation tool called mindfulness.

“Life is a constant series of adjustments, matching your inner being with your outer doing,” Reed says. “One way to heighten your awareness is through practicing meditation.”

Mumber and Reed say there’s plenty of new evidence that the resulting sense of balance and peace is not just a psychological effect:

• Mindfulness meditation leads to increases in regional brain gray matter density: Recently published in Psychiatry Research: Neuroimaging, shows that measurable  changes in gray-matter density in parts of the brain associated with memory, sense of self, empathy, and stress occurred with study participants who meditated for 30 minutes a day for eight weeks.

• Meditation practitioners have longer attention spans: Published by the journal PloS Biology, a study analyzed people with three months of rigorous training and found that they gained a drastically improved attention span – not only longer, but less susceptible to internal or external distraction. They also showed improved memory and enhanced performance in several tasks, from driving a car to playing piano.

• Reduces stress and blood pressure: Presented to the American Heart Association by researchers at the at the Medical College of Wisconsin in Milwaukee and the Institute for Natural Medicine and Prevention, a study including 200 high-risk patients for heart attack found that meditation reduced their chances for heart attack by 50 percent.

Oncologist Matt Mumber co-author of Sustainable Wellness
Oncologist Matt Mumber co-author of Sustainable Wellness

“Studies involving people seeking to reduce stress and other problems in their lives via meditation will continue, as well as for those who want to enhance performance of various duties,” Mumber says.

“For those skeptical of the medical benefits of this Eastern practice, there’s now plenty of Western proof.” Matt Mumber, MD

Matt Mumber, MD, is a practicing board-certified radiation oncologist with the Harbin Clinic in Rome, Ga. He completed his radiation oncology residency at Wake Forest University Bowman Gray School of Medicine and graduated from the Associate Fellowship Program in Integrative Medicine at the University of Arizona. Dr. Mumber is past president of the Georgia Society of Clinical Oncology. He founded Cancer Navigators Inc, a non-profit organization offering cancer patients access to nurse navigation, social services and educational programs to support and augment the clinical care they receive. Dr. Mumber received the Hamilton Jordan Founders Award for involvement in statewide oncology activities and in 2008 he was named a Health Care Hero by Georgia Trend magazine. He serves on the editorial board for the journals Current Oncology and Journal of Oncology Practice and is on the board for the Society of Integrative Oncology. 

 

Yoga instructor Heather Reed of “Sustainable Wellness: An Integrative Approach to Transform Your Mind, Body, and Spirit
Yoga instructor Heather Reed of “Sustainable Wellness: An Integrative Approach to Transform Your Mind, Body, and Spirit

Heather Reed has been teaching Yoga since 1996. She expresses an integrative, adaptive approach and specializes in using Yoga and meditation techniques for people living with cancer, post-polio syndrome and other chronic illnesses. Heather received an Experienced Teacher Certification from Esther Myers Yoga Teacher Training Program and has had extensive training with senior staff of the Commonweal Cancer Help program and Dr. Dean Ornish’s Program for Reversing Heart Disease. She developed Yoga classes for cancer patients at The Wellness Community, Atlanta. Since 2008, she has been Yoga teacher and co-facilitator for the Residential Retreat Program for Cancer Navigators of Rome, Ga. For the Silo, Ginny Grimsley

Supplemental-  http://well.blogs.nytimes.com/2011/01/28/how-meditation-may-change-the-brain/

How to Have Much Better Digestive Health

Everyone experiences sporadic digestive symptoms such as an upset stomach, heartburn, nausea, gas, diarrhea, or dreaded constipation. Symptoms often go away on their own; however, they can cause major disruptions to your life when they occur frequently.

Fortunately, lifestyle and diet changes can have a positive influence on your gut health and some simple home remedies may ease discomfort.

In this article, we discuss a few ways that can help you to have better digestive health. Enjoy reading!

Stress management tips from an occupational therapy expert | HSC News

Relax (Manage Stress)

Anxiety and stress can affect the digestive system. Many people have a nervous stomach before a big event or important occasion, but sustained stress can affect the connection between the brain and the gut, causing continuing problems. There is a bond between physical and mental health, and reducing stress can positively impact both.

When you’re having a busy day, it can be tempting to rush your meals, but that can cause indigestion and stomach discomfort. Make the time to relax, especially before and after eating.

In addition, reducing stress by seeking support and making lifestyle changes may improve problems with digestion. It is well known that meditation, cognitive-behavioral therapy, acupuncture, and yoga have improved digestive symptoms.

Include Fermented Foods in Your Diet

Fermented foods are partially or wholly broken down by microorganisms such as bacteria. These microorganisms work to preserve food, and they can also benefit your gut health.

Kimchi-  Lactic acid produced by bacteria during fermentation creates a tangy, pungent flavor similar to that of sauerkraut.

Bacteria occur naturally in the gut. There are good bacteria that help digest food, but there are bad ones that can cause problems with digestion if there are too many in the body. Furthermore, fermented foods contain good bacteria (probiotics) that may help you maintain a healthy digestive system. You can easily increase your probiotic intake by incorporating these fermented foods into your diet: probiotic yogurt, sourdough bread, sauerkraut, kefir, or miso.

Probiotic yogurt is particularly known as a good choice in a fight with gastrointestinal disorders. Moreover, it’s an easy way to meet your daily probiotics goal, and it contributes to healthy gut flora.

15 benefits of drinking water and other water facts

Stay Hydrated

Low fluid consumption is a frequent cause of constipation. Experts recommend drinking 50–66 oz. (1.5–2 liters) of non-caffeinated drinks per day to prevent constipation.

An additional way to help fulfill your daily fluid intake needs is to include vegetables and fruits high in water, such as cucumber, zucchini, peaches, tomatoes, melons, celery, strawberries, and grapefruit.

The simplest way to digestive bliss: chew your food properly! | Alliance  For Natural Health

Chew Your Food

We all know digestion starts in your mouth. Your teeth break down the food into smaller pieces, and that way, they support the enzymes in your digestive system to also break it down better.

So keep this in mind next time you eat. Remember to chew your food slowly and make it ready for digestion!

To sum up, simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent, or even chronic digestive symptoms. In order to relieve some of these symptoms, try our suggestions from above. You will be surprised by the results!