5 Natural Mood-Boosters
By Cathy Wong, About.com Guide
Updated December 29, 2006
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
1) Go for a walk
Not only is walking a great mood-booster, but walking can burn calories and reduce body fat.
A study by researchers at Dalhousie University found that 30-minute walks were effective at reducing tension, anxiety, and mood disturbances and increasing energy and vigor.
What you can do:
* A pedometer can help you get motivated, make walking fun, and help you stick to healthy new exercise habits. It keeps track of the number of steps taken, total distance traveled, and number of calories burned.
And if you hate the idea of having a gadget strapped to your ankle, not to worry. Omron makes a pedometer that can be slipped into your pocket, purse, or clipped to your belt.
* Going for outdoor walks has an added benefit: the natural light stimulates the brain to produce serotonin, a neurotransmitter involved in mood.
2) Go to bed early
If late nights are a regular way of life for you, it may be affecting your mood and outlook on life. Getting less sleep than you need can increase anxiety, tension, and sadness.
Studies have shown that lack of sleep reduces emotional and physical well-being, reduces optimism, and even contributes to the onset and worsening of physical pain.
What you can do:
* Try to go to bed 30 minutes earlier every night.
* Make your bed a restful haven. Splurge on good pillows. Also consider treating yourself to soft sheets with at least a 300 thread count.
Sheets made of pima, supima, or better yet, egyptian cotton, which tend to be softer than muslin or percale.
3) De-clutter your space
It's almost impossible to relax and feel great when everywhere you look, there are bills, papers, and appointment cards piled on workspaces and spilling out of drawers. Organizing your home and office is a great way to start off the new year. Having everything in order can help calm anxiety, and some people find the actual cleaning part therapeutic.
What you can do:
* Each weekend, tackle a different area of your home or office.
* Turn to home stores for help. There are many types of organizers available to store your things in a neat, easily accessible way.
* If you don't have one already, consider getting an agenda or notebook to help you organize your thoughts.
* You can also make to-do lists (rather than memorize them) – it can really help to calm anxiety and checking off each task as you accomplish it provides a sense of fulfillment.
4) Listen to music
Music has a powerful effect on mood. It activates areas of the brain involved in the feeling of happiness.
Research has shown that it can lower blood pressure, heart rate, stress hormone levels, and may even improve cognitive abilities.
What you can do:
* Listen to music while traveling to work, during your lunch, or before you go to bed.
* What is most important is that you listen to music that you enjoy.
* Try music especially designed for relaxation or nature sounds.
5) Consider aromatherapy
Aromatherapy involves the use of concentrated, aromatic plant oils called essential oils.
If you've never heard of it before, you may have seen it before in the form of naturally-scented bath salts, body lotions, and massage oils.
A study in the International Journal of Neuroscience found that people exposed to the scent of lavender or rosemary essential oils felt more content than people who didn't use essential oils.
What you can do:
* Lavender essential oil is thought to have calming properties. Try it in an essential oil diffuser (a table-top gadget that lightly scents the surrounding air.
* Other options are body lotions, massage oils, and bath salts. Make sure that pure essential oils are used, as many products are made with artificial scents.
MY THOUGHTS
a couple of days ago, i broke my diffuser. the one that doesn't need candles. i was reaching for the lamp switch in the dark and forgot that the diffuser was there. oh well, i have no one else to blame. anyway, today is such a good day. i did brisk walking for an hour. had about 2 hours of dancing. i planned on going to bed early. well, that was my plan. i shouldn't have opened the laptop as such a late hour. maybe tomorrow.
Sources
_________________________
Brown S, Martinez MJ, Parsons LM. Passive music listening spontaneously engages limbic and paralimbic systems. Neuroreport. (2004)15.13: 2033-1037.
Haack M, Mullington JM. Sustained sleep restriction reduces emotional and physical well-being. Pain. (2005) 119.1-3: 56-64.
Menon V, Levitin DJ. The rewards of music listening: response and physiological connectivity of the mesolimbic system. Neuroimage. (2005) 28.1: 175-184.
Moss M, Cook J, Wesnes K, Duckett P. Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults. Int J Neurosci. (2003) 113.1: 15-38.
Osei-Tutu KB, Campagna PD. The effects of short- vs. long-bout exercise on mood, VO2max, and percent body fat. Prev Med. (2005) 40.1: 92-98.
Showing posts with label sleep. Show all posts
Showing posts with label sleep. Show all posts
Monday, January 17, 2011
Tuesday, January 4, 2011
Yoga and Breast Cancer
All About Yoga and Breast Cancer
By Cathy Wong, About.com Guide
Created December 22, 2010
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
For women coping with breast cancer, yoga may offer a host of benefits. Although yoga can't treat cancer itself, some research suggests that taking up a yoga practice might help breast cancer patients and survivors deal with the following cancer-related problems:
1) Fatigue
Fatigue is common among breast cancer patients, especially when undergoing treatments such as chemotherapy and radiation. For a clinical trial published in the International Journal of Yoga in 2009, researchers assigned 88 breast cancer patients to receive either yoga or therapy prior to radiation treatment. Results revealed that those in the yoga group had significantly less fatigue, psychological distress, insomnia, and appetite loss (compared to those in the therapy group).
In a previous study of 13 women with metastatic breast cancer (published in the Journal of Pain and Symptom Management in 2007), scientists found that an eight-week yoga-based treatment program helped reduce fatigue and pain (as well as promote relaxation).
2) Emotional Issues
A number of studies show that practicing yoga may help ease emotional troubles among women with breast cancer. For instance, a 2009 study from the journal Psychooncology found that breast cancer patients who took part in 10 weekly, 75-minute restorative yoga classes experienced greater improvements in emotional well-being, mental health, and depression (compared to those assigned to a wait list). The study included 44 women, 34 percent of whom were undergoing cancer treatment.
Other studies indicate that yoga may help lessen irritability, mood disturbance, and negative thinking among breast cancer patients and survivors.
3) Anxiety
Yoga may help soothe anxiety among women in breast cancer treatment, according to a 2009 study from Complementary Therapies in Medicine. For the study, 98 breast cancer patients were assigned to take part in a 60-minute yoga class or a therapy session prior to receiving cancer treatment (such as surgery). Study results showed that members of the yoga group had lower levels of anxiety (compared to those who received therapy).
Is Yoga Safe for Breast Cancer Patients?
While yoga is generally considered safe, certain postures may be difficult to achieve or may induce muscle and/or joint damage if not executed properly.
Learn more about yoga and cancer.
Should You Use Yoga to Cope with Breast Cancer?
While yoga may be of some benefit to breast cancer patients and survivors, it should not be used as a substitute for medical treatment. If you're interested in incorporating yoga into your breast cancer treatment, talk to your doctor about finding a yoga program that's right for you.
MY THOUGHTS
you don't need to have breast cancer to enjoy the benefits of yoga. i should take it up again. find time for it. it helps me sleep. i feel better in the morning. and yes, yes, yes. it has this calming effect.
By Cathy Wong, About.com Guide
Created December 22, 2010
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
For women coping with breast cancer, yoga may offer a host of benefits. Although yoga can't treat cancer itself, some research suggests that taking up a yoga practice might help breast cancer patients and survivors deal with the following cancer-related problems:
1) Fatigue
Fatigue is common among breast cancer patients, especially when undergoing treatments such as chemotherapy and radiation. For a clinical trial published in the International Journal of Yoga in 2009, researchers assigned 88 breast cancer patients to receive either yoga or therapy prior to radiation treatment. Results revealed that those in the yoga group had significantly less fatigue, psychological distress, insomnia, and appetite loss (compared to those in the therapy group).
In a previous study of 13 women with metastatic breast cancer (published in the Journal of Pain and Symptom Management in 2007), scientists found that an eight-week yoga-based treatment program helped reduce fatigue and pain (as well as promote relaxation).
2) Emotional Issues
A number of studies show that practicing yoga may help ease emotional troubles among women with breast cancer. For instance, a 2009 study from the journal Psychooncology found that breast cancer patients who took part in 10 weekly, 75-minute restorative yoga classes experienced greater improvements in emotional well-being, mental health, and depression (compared to those assigned to a wait list). The study included 44 women, 34 percent of whom were undergoing cancer treatment.
Other studies indicate that yoga may help lessen irritability, mood disturbance, and negative thinking among breast cancer patients and survivors.
3) Anxiety
Yoga may help soothe anxiety among women in breast cancer treatment, according to a 2009 study from Complementary Therapies in Medicine. For the study, 98 breast cancer patients were assigned to take part in a 60-minute yoga class or a therapy session prior to receiving cancer treatment (such as surgery). Study results showed that members of the yoga group had lower levels of anxiety (compared to those who received therapy).
Is Yoga Safe for Breast Cancer Patients?
While yoga is generally considered safe, certain postures may be difficult to achieve or may induce muscle and/or joint damage if not executed properly.
Learn more about yoga and cancer.
Should You Use Yoga to Cope with Breast Cancer?
While yoga may be of some benefit to breast cancer patients and survivors, it should not be used as a substitute for medical treatment. If you're interested in incorporating yoga into your breast cancer treatment, talk to your doctor about finding a yoga program that's right for you.
MY THOUGHTS
you don't need to have breast cancer to enjoy the benefits of yoga. i should take it up again. find time for it. it helps me sleep. i feel better in the morning. and yes, yes, yes. it has this calming effect.
Saturday, November 6, 2010
Alternative Medicine for Morning Fatigue
Tired in the Morning?
By Cathy Wong, About.com Guide
Updated December 14, 2006
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Question: Tired in the Morning?
Is there a tea or some type of herbal spray or remedy that can energize people who have trouble waking and getting started in the morning?
Answer: Feeling tired in the morning can be due to difficulties with sleep or a medical condition, so the first step should be to consult your doctor to make sure that the problem isn't actually an underlying condition, such as depression, hypothyroidism, sleep apnea, fibromyalgia, chronic fatigue syndrome, anemia, or diabetes.
Any type of stress, whether it's work stress, everyday worries, or family difficulties can make it difficult to fall asleep and to stay asleep, which can leave you feeling tired and unrefreshed in the morning.
Diaphragmatic breathing is a simple technique that may help to reduce anxiety.
Meditation and regular yoga practice are other options. A professional counselor or therapist may be needed in certain situations.
Is your bedroom too dark when you wake up in the morning?
If so, it may be a reason why you feel sluggish. Light exposure plays a key role in telling the body when to go to sleep and when to wake up.
That's because the hormone melatonin, which helps with sleep, is produced in darkness. On the other hand, light—especially sunlight—causes the production of the neurotransmitter serotonin, which helps us wake up.
One way of increasing morning light is to open your drapes or blinds just before going to bed so that the morning light fills your room (doing it after you wake up doesn't work as well).
If you regularly drink coffee or caffeinated sodas, consider cutting back. Although many people rely on coffee for energy, consuming too much caffeine creates a vicious cycle, a dependency on caffeine, and can drain energy.
You don't have to cut out caffeine entirely. Green tea is a great alternative, because it contains less caffeine—about 8 to 30 mg per cup compared to 100 to 350 mg per cup of coffee.
Green tea also contains the amino acid L-theanine which has been found in preliminary studies to enhance learning ability, induce relaxation and relieve emotional stress, possibly through its effects on serotonin, dopamine and other neurotransmitters.
Regular black tea or flavored black teas, such as chai (an Indian spiced tea), are other options to consider.
Certain plant oils have aromas are believed to help boost energy. These oils, called essential oils, are used in aromatherapy.
Here is information on how to make an energizing essential oil blend.
You can simply put a couple drops in a handkerchief or tissue and inhale the aroma, use a diffuser in the bedroom, or add a drop or two in the shower to allow the steam to vaporize the essential oils.
MY THOUGHTS
i'm not a morning person. for some reason, i work best from lunchtime up to the wee hours of the morning. but it's not healthy. so, im always on the lookout for alternative medicines to make me sleep or wake me up. i close the drapes when i sleep. i like it really dark and cold. but then, i might not need any alternative medicine at all. i just need to open the drapes and let the morning sunshine wake me up. probably...
By Cathy Wong, About.com Guide
Updated December 14, 2006
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Question: Tired in the Morning?
Is there a tea or some type of herbal spray or remedy that can energize people who have trouble waking and getting started in the morning?
Answer: Feeling tired in the morning can be due to difficulties with sleep or a medical condition, so the first step should be to consult your doctor to make sure that the problem isn't actually an underlying condition, such as depression, hypothyroidism, sleep apnea, fibromyalgia, chronic fatigue syndrome, anemia, or diabetes.
Any type of stress, whether it's work stress, everyday worries, or family difficulties can make it difficult to fall asleep and to stay asleep, which can leave you feeling tired and unrefreshed in the morning.
Diaphragmatic breathing is a simple technique that may help to reduce anxiety.
Meditation and regular yoga practice are other options. A professional counselor or therapist may be needed in certain situations.
Is your bedroom too dark when you wake up in the morning?
If so, it may be a reason why you feel sluggish. Light exposure plays a key role in telling the body when to go to sleep and when to wake up.
That's because the hormone melatonin, which helps with sleep, is produced in darkness. On the other hand, light—especially sunlight—causes the production of the neurotransmitter serotonin, which helps us wake up.
One way of increasing morning light is to open your drapes or blinds just before going to bed so that the morning light fills your room (doing it after you wake up doesn't work as well).
If you regularly drink coffee or caffeinated sodas, consider cutting back. Although many people rely on coffee for energy, consuming too much caffeine creates a vicious cycle, a dependency on caffeine, and can drain energy.
You don't have to cut out caffeine entirely. Green tea is a great alternative, because it contains less caffeine—about 8 to 30 mg per cup compared to 100 to 350 mg per cup of coffee.
Green tea also contains the amino acid L-theanine which has been found in preliminary studies to enhance learning ability, induce relaxation and relieve emotional stress, possibly through its effects on serotonin, dopamine and other neurotransmitters.
Regular black tea or flavored black teas, such as chai (an Indian spiced tea), are other options to consider.
Certain plant oils have aromas are believed to help boost energy. These oils, called essential oils, are used in aromatherapy.
Here is information on how to make an energizing essential oil blend.
You can simply put a couple drops in a handkerchief or tissue and inhale the aroma, use a diffuser in the bedroom, or add a drop or two in the shower to allow the steam to vaporize the essential oils.
MY THOUGHTS
i'm not a morning person. for some reason, i work best from lunchtime up to the wee hours of the morning. but it's not healthy. so, im always on the lookout for alternative medicines to make me sleep or wake me up. i close the drapes when i sleep. i like it really dark and cold. but then, i might not need any alternative medicine at all. i just need to open the drapes and let the morning sunshine wake me up. probably...
Subscribe to:
Posts (Atom)