No time for meditation? Think again.....

With the hectic pace and demands of modern life, many people feel stressed and over-worked. It often feels like there is just not enough time in the day to get everything done. Our stress and tiredness make us unhappy, impatient and frustrated. It can even affect our health. With a busy schedule, we feel we have no time for meditation.

Meditation actually gives you more time by making your mind calmer and more focused. A simple ten or fifteen minute breathing meditation can help you to overcome your stress and find some inner peace and balance.

Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. 

Breathing Meditation

Find a comfortable place where you won't be disturbed. Turn off any distractions such as mobile phone/computer. You can do this sitting or lying down.

If sitting, sit upright in a chair, feet on the ground and back straight. You can place a cushion in the lower part of your back if it feels  uncomfortable. Close your eyes, or focus on a point in front of you if you wish to keep your eyes open.

Bring your attention to your navel, and breathing through the nose, be aware of the tummy gently moving out as you inhale, and falling back towards your spine as you exhale. Don't force the breath. 

Continue with this rhythm, each time trying to slow the breathing down. In your head count slowly in for 4 and out for 4. If this feels comfortable, count in for 4 and out for 6. If at any time it feels uncomfortable, just return your breathing back to normal pace and try again when you are ready. 

If you mind wanders at any point, acknowledge it and be aware this has happened. It's perfectly natural at first. Once you are aware it has wandered, just come back to focusing on your breathing. Keep this practice up for at least 2 minutes with the counting. Then continue for longer if you can, not counting with the breathes, but simply being aware of the breathing and the air flowing in and out of the nostrils. 

Practice this daily. Also throughout the day, have micro moments where you stop for a minute or two, and be aware of the breathing and the air flowing in and out. If you are feeling stressed, this will help calm the body and mind. You can also imagine any stress leaving the body as you exhale. Breath in calm, exhale any stress.

Preventative Health Habits Over 40

In your fabulous 40s, you still feel invincible—these are great years, after all.

But subtle changes are occurring that need to be addressed before they become problems. Here are some of the most common health shifts women experience: 

• Metabolism: Slowing by 2% per decade.
• Muscle: Down by 6 to 7 pounds from 10 years ago.
• Bone: Dropping by about 1% a year since your mid-30s.
• Libido: Declining because of high stress levels and hormonal changes.
• Stress: Especially high because of worries about kids, parents, health, career, and finances.
• Depression: More likely now than later in life.

Establish the following preventative habits now and you'll not only counter these changes—you'll stay healthier, sharper, more energetic, and more fulfilled for years to come.

Eat breakfast every day

Nutritionists agree that eating breakfast is essential to keeping weight down and calorie-burning metabolism up. In one study, women who ate a big breakfast lost 21% of their body weight after 8 months, compared with 4.5% for women on a low-carb diet who made breakfast their smallest meal. The healthy-breakfast eaters continued losing over time even though they ate more total calories, while the low-carb group started regaining weight after 4 months. 

Reason: A solid meal at the start of the day works in concert with metabolism, which is highest in the morning, fueling activity and preventing cravings that arise when blood sugar drops

Jump-start your metabolism

Strength-training for 6 months can increase your resting metabolism (a study on men showed a boost of 7%), so you’ll burn more calories even when you’re sitting on the sofa. 

Bonus: Strength-training also helps you shore up bone, maintain balance, and avoid injury—important for protecting your skeleton both now and when you’re older. Aim to exercise at least 30 minutes most days of the week.

Boost calcium and vitamin D

Both are essential for strong bones, but many experts feel current benchmarks are too low. The National Osteoporosis Foundation recommends that women in their 40s get 1,000 mg of calcium and 400 to 800 IU of vitamin D every day from foods like fortified milk or salmon, along with supplements if needed. Some nutrition experts suggest getting up to 1,000 IU a day for optimal health

4. Practice stress control

A healthy, calm heart beats faster when you breathe in, slower when you breathe out. But stress inhibits this natural "heart rate variability," triggering unhealthy changes bodywide, including increased blood pressure, less energy to the brain, lower libido, and faster cell death. "In effect, stress makes you age faster," says Claire Michaels Wheeler, MD, PhD, author of 10 Simple Solutions to Stress.

To get your heart into a healthier rhythm, breathe in through your nose for 4 beats and out for 8 at least twice a day or anytime you feel pressure. "That activates the vagus nerve that runs from the brain to the pelvis, relaxing the heart, muscles, airways, gastrointestinal tract, and blood vessels," says Dr. Wheeler.

Pump up protein

Getting foods with all the amino acids needed to form complete proteins at least twice a day boosts levels of mood-lifting neurotransmitters in the brain, which can help relieve symptoms of depression, like slow thinking and poor memory. Aim for 4 ounces of protein at each meal. Good sources include fish, eggs, and quinoa. But don’t totally skip carbs: They boost mood by increasing production of serotonin in the brain.

Go out with your girlfriends

Relaxing with friends reduces stress, boosts self-esteem, and even makes you more loving toward your partner when you get home. "Women are terrific at connecting socially but often let it fall by the wayside in their 40s because of career and family demands," says Edward Schneider, MD, emeritus dean and professor of gerontology and medicine at the University of Southern California’s Andrus Gerontology Center. Women with extensive social networks through family, work, volunteer organizations, religious groups, or hobbies have lower blood pressure, less diabetes, reduced risk of heart disease, and half as many strokes as women who are less well connected.

Source:prevention.com/life/g20496315/8-things-every-woman-in-her-40s-should-do/?slide=9

Beating the Winter Blues

It's thought the winter blues, or seasonal affective disorder (SAD), affects around 2 million people in the UK and more than 12 million people across northern Europe. It can affect people of any age, including children.

According to Sue Pavlovich of the Seasonal Affective Disorder Association (SADA), these 10 tips could help. "Everyone's affected differently by SAD, so what works for one person won't for another," she says. "But there's usually something that will help, so don't give up if the first remedy you try doesn't work. Just keep trying."

1. Keep active

Research has shown that a daily one-hour walk in the middle of the day could be as helpful as light treatment for coping with the winter blues. 

2. Get outside

Go outdoors in natural daylight as much as possible, especially at midday and on brighter days. Inside your home, choose pale colours that reflect light from outside, and sit near windows whenever you can.

3. Keep warm

If your symptoms are so bad that you can't live a normal life, see your GP for medical help. Being cold makes you more depressed. It's also been shown that staying warm can reduce the winter blues by half.

Keep warm with hot drinks and hot food. Wear warm clothes and shoes, and aim to keep your home between 18C and 21C (or 64F and 70F degrees).

4. Eat healthily

A healthy diet will boost your mood, give you more energy and stop you putting on weight over winter. Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables.

5. See the light

Some people find light therapy effective for seasonal depression. One way to get light therapy at home in winter is to sit in front of a light box for up to two hours a day.

Light boxes give out very bright light at least 10 times stronger than ordinary home and office lighting. They're not available on the NHS and cost around £100 or more.

"Some people find that using a dawn simulator [a bedside light, connected to an alarm clock, that mimics a sunrise and wakes you up gradually] as well as a light box can enhance the beneficial effect," says Pavlovich.

6. Take up a new hobby

Keeping your mind active with a new interest seems to ward off symptoms of SAD, says Pavlovich. "It could be anything, such as playing bridge, singing, knitting, joining a gym, keeping a journal, or writing a blog. The important thing is that you have something to look forward to and concentrate on," she adds.

7. See your friends and family

It's been shown that socialising is good for your mental health and helps ward off the winter blues. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while.

8. Talk it through

Talking treatments such as counselling, psychotherapy or cognitive behavioural therapy (CBT) can help you cope with symptoms. See your GP for information on what's available locally on the NHS and privately.

9. Join a support group

Think about joining a support group. Sharing your experience with others who know what it's like to have SAD is very therapeutic and can make your symptoms more bearable.

SADA is the UK's only registered charity dedicated to SAD. It costs £20 (£10 for concessions) to join, and you'll receive an information pack, regular newsletters, discounts on products such as light boxes, and contacts for telephone support.

10. Seek help

If your symptoms are so bad that you can't live a normal life, see your GP for medical help. 

Source: nhs.uk/Conditions/stress-anxiety-depression/Pages/dealing-with-winter-blues-sad.aspx

"Forest Bathing" is a thing.

Walking or sitting in nature, aka Shinrin-yoku, started in Japan but is spreading like (dare we say it) wildfire to US wellness spas. Here's why you shouldn't wait for a trip to Sedona to try it.

It's great for your heart. A few hours in nature lowers blood pressure—and the stress hormones cortisol and adrenaline.

It soothes your brain. Being in greenery decreased anxiety, depression, anger, and fatigue for adults in one study. Other research shows that kids with ADHD who spend time in natural outdoor environments have a reduction in symptoms.

It speeds recovery. People in the hospital given green views after surgery had shorter stays, took fewer painkillers, and had fewer complications than those who stared out at a cement wall.

It beefs up immunity. When you inhale fresh forest air, you breathe in phytoncides, plant chemicals that have antibacterial and antifungal qualities and increase the immune system's disease-fighting natural killer cells.













Source:prevention.com/health/health-breakthroughs-that-will-change-your-life

What To Expect From Your Body During Your 50's

During our 50s we have entered the menopause and there are no clear guidelines with this because each and every woman has different experiences, but most of the changes in your bodies during this decade are related to the menopause.

Loss of interest in sex.

Helen notes that due to your hormonal changes and a drop in oestrogen levels women are likely to experience a low libido and vaginal dryness during this stage of their lives.

Weight gain around the stomach.

It is around this time that women may notice stubborn weight gain around the stomach, which is highly difficult to work off.

Helen says: 'Women may experience more central weight gain, 'fat around the middle' as metabolism slows down, more stress and lower hormone levels (particularly testosterone).'

Anxiety, depression and low mood.

Changes in lifestyle can cause various changes to mood in our 50s.

The rapid hormonal changes of the menopause can also cause drops in mood, or even anxiety and depression.

Helen says: 'Feeling quite low during this time is common as family dynamics change (children may have left to go to university) and life is reevaluated.'

Bones become weaker.

Unless you break a bone or suffer joint pain this effect of ageing is generally symptom-less, which is why is it key to pay attention to it.

Your bone density is a key part of health as you get older.

Helen says: 'Osteopenia or osteoporosis need to be taken seriously, whether you are or aren't on medication.'

Helen points out that no woman is the same and while some may have suffer some symptoms others may experience different ones – or none at all.

She says: 'Following a low sugar and alcohol and higher protein and brightly coloured fruit and vegetables is key to balancing blood sugar and supporting all of the above symptoms.'

She adds: 'Regular exercise is essential to keep endorphins high, healthy weight and bones strong.'

Source:dailymail.co.uk/femail/article-3269613/What-expect-body-decade-20s-50s-combat-it.html#ixzz3p192y34h

What To Expect From Your Body During Your 40's

Libido may be dwindling.

Helen Ford says: 'Libido may be dwindling which could be due to lower hormones or just because we are exhausted with day to day life.'

The nutritionist recommends eating foods with omega 3 and stocking up on vitamins to combat the slump.

She says: 'Think about eating more oily fish and nuts and seeds to provide the anti-inflammatory omega 3 oils. 

'Incorporating phytoestrogens such as fermented soya, lentils and chickpeas, flaxseed which have hormone balancing properties. 

'A multi vitamin and mineral with more magnesium and calcium is important, with fish oil and additional Vitamin D.'

Pre-menopausal symptoms may appear.

Many women don't expect to see symptoms of the menopause until their 50s, but Jane Mitchell says that some can expect them much earlier.

'The fact is that your body only has so many eggs,' she explains. 'As soon as they are used up you will see the signs of menopause.'

'It can come as a shock to some women.' 

The nutritionist adds that the best way to reduce symptoms is to exercise and cut out sugar and alcohol. 

Your facial features change.

Dr Maryam Zamani adds that the structure of our faces can change quite significantly in our 40s.

She says: 'The fat in the face can be lost and this significant volume loss can create jowls and the hallowing of the temples.

'The nose is affected as well, and tends to dip downwards. The lips lose volume. Facial structure can be affected with bone loss and this leaves women with sunken looking eyes and increased sagging.'

Joints may start to crunch and creak.

Arthritis Research UK’s ageing expert Professor Janet Lord, Director MRC-ARUK Centre for Musculoskeletal Ageing Research in Birmingham says that women should look out for their bones becoming stiff or crunching as this may be a sign of osteoarthritis, the most common form of arthritis.

It is increasingly common for people to suffer it from their late 40s.

Professor Janet says: 'In this condition, the surfaces within your joints become damaged so the joint doesn’t move as smoothly as it should. Risk factors include genetics, obesity, age and previous joint injury. 

'We don’t fully understand why it’s more common in older people, but it might be due to your muscles weakening and your body being less able to heal itself, or your joint slowly wearing out over time.'


Watch out for the next post - What to expect from your body during your 50's

Source: dailymail.co.uk/femail/article-3269613/What-expect-body-decade-20s-50s-combat-it.html#ixzz3p17vHeSb

Why Listening To Music Can Make You As Fit As A Fiddle

It can help your body fight infection and recover after ops 

• Researchers have found that classical music can lower blood pressure
• It improved both short-term and long-term memory in people with dementia
• Reduced pain for patients having hernia surgery under general anaesthetic

Whether it's singing in a choir, listening to Bach in the car or dancing to disco, most people enjoy some form of music - and increasingly it is being shown to have health benefits, too.

As the Mail reports today, researchers have found that classical music - especially compositions by Giuseppe Verdi - can significantly lower the listener's blood pressure. And last month, a British study found that regularly listening to music improved both short-term and long-term memory in people with dementia. Music therapy is also used in aiding stroke patients and to help those with Parkinson's learn to walk again.

Here we explore how listening to, learning and playing music helps...

How songs reduce blood pressure

One of the most intriguing ways in which music improves health is its effect on the heart and circulation.

In a 2008 study at the University of Maryland Medical Centre in the U.S., researchers measured ten healthy people's blood pressure as they listened to music of their choice. Their blood vessels dilated by 26 per cent after listening to music they found 'joyful', compared with 19 per cent after watching a funny video and 11 per cent after listening to relaxing sound recordings.

Keeping blood pressure low means the blood vessels are less likely to stiffen and become blocked, which can lead to heart disease and attacks. Dr Michael Miller, the cardiologist who led the study, now prescribes listening to music to patients.

'We see the effects immediately, which suggests there is a direct effect on the blood vessels,' he says. 'Music seems to harmonise the body's autonomic nervous system, which is responsible for involuntary actions such as heart rate, digestion and perspiration.'

Dr Miller thinks there maybe an evolutionary explanation. 'Music was part of our ancestors' socialisation process,' he says. 'It enabled us to form and develop relationships important for our survival.'

Other research has shown that listening to favourite music triggers the release of nitric oxide, which helps blood vessels maintain elasticity and function.

Bach cuts surgery pain

Many surgeons listen to music while operating, and it may be good for patients, too - even while they're under anaesthetic.

A 2005 Swedish study of 75 patients having hernia surgery under general anaesthetic found that those who had music playing during their operation reported less pain afterwards.

This is thought to be because music lowers stress hormone levels and may trigger the release of oxytocin, a hormone that boosts relaxation and tolerance of pain.

Listening to music may help the body defend itself from disease and infection, too. A review of 400 studies, published in 2013 by McGill University, in Canada, found music raised levels of natural 'killer cells'. British and German research published in 2008 showed listening to 50 minutes of dance music raised levels of antibodies in volunteers' bodies, probably because it reduced stress.A 2011 study, published in Frontiers in Psychology, found patients who listened to a range of 'joyful' music - including Bach and Louis Armstrong - while having a hip replacement needed less anaesthetic and had lower levels of the stress hormone cortisol.

It helps with dementia

A study last month found that dementia patients who heard a live performance by a singer, then listened to her songs and those of others on MP3 players, communicated and remembered better.

Four weeks after the experiment, many were able to recall where they were, the time of day and people's names. Their memory of recent and past events also showed improvement.

'Often music triggers a memory, and not just a song but maybe the time and place when the person heard it,' says Helen Odell-Miller, professor of music therapy at Anglia Ruskin University.

Professor Odell-Miller has also found making music using instruments, singing and clapping helps dementia patients communicate. When cognitive function declines, people may not find the words they need to express themselves, she says. 'Music helps them find a new way to show how they are feeling, which improves relationships with their carers.'

Other research supports her findings. A trial published in the journal Aging & Mental Health in 2013 found dementia patients needed less antipsychotic and antidepressant medication after six weeks of music therapy and were less agitated than those who had standard care.

A study of twins published in January found those who played a musical instrument were 36 per cent less likely to develop dementia. One theory is learning an instrument keeps the brain 'fitter' and more able to resist age-related damage.

...and improves heart health

Music also improves heart rate variability - the intervals between heartbeats. 'Heart rate variability is how our heart responds to stress,' says Dr Miller. 'In a healthy person it tends to be quite variable - sometimes 60 beats per minute (bpm), sometimes 65, sometimes 70.

'Good heart rate variability is a predictor that you're not in danger of developing a major heart problem in the near future.

'If it's 90bpm all the time, the heart doesn't have the ability to adapt to everyday stressors.'

This is especially risky if you've had a heart attack already, Dr Miller says.

He adds that no particular genre of music is best for the heart; rather, he simply advises listening to songs you love.

He recommends that patients listen to something they haven't heard in a while so they get the 'frisson effect' - the feeling of a chill down your spine. 'We think it's that physiological effect that causes the most benefits.'

The frisson effect is associated with a release of dopamine, the brain chemical linked with feelings of reward and pleasure.

You'll nod off more easily

If you can't get off to sleep, relaxing music really does help, according to an analysis of ten studies published in 2012 in the Journal of Nursing Studies.

Researchers found the use of music, such as classical tracks, was effective on short and long-term sleep disorders in adults.

It aids stroke recovery

Music is proving valuable for people who have difficulties in moving, such as those who are recovering from a stroke or have Parkinson's disease.

'In Parkinson's, there's a problem with brain signals, so the person may want to move but the body doesn't respond,' says Jessica Grahn, a neuroscientist studying music and the brain at Western University, Canada.

'Some patients show an incredible benefit when you start playing music. Their movements feel freer and they become "unstuck".'

Music also seems to stimulate the regions of the brain that control movement.She says this may be partly because music triggers a release of dopamine, a chemical messenger which is depleted in Parkinson's patients.

Finnish research published in 2012 showed that stroke patients who listened to music every day improved their memory and attention.

The researchers speculated that this might be due to music lowering depression and stress, or increasing 'neural plasticity' - brain scans have revealed that 'music, sound waves and vibration can cause changes in brain structures', says Professor Odell-Miller.

Singing can beat asthma

Singing or playing a wind instrument can improve breathing and may particularly help those with lung conditions such as asthma and chronic obstructive pulmonar disease (COPD), an umbrella term for conditions including emphysema.

The Royal Brompton Hospital in London offers singing classes to patients with respiratory conditions.

Singing helps people learn to breathe more effectively, using the stomach muscles to take long, deep breaths.

A German study published in April this year also showed that people who played a wind instrument, particularly a brass one such as a trumpet, had a lower risk of developing obstructive sleep apnoea, where the soft tissues in the neck collapse during the night, causing snoring and temporary oxygen deprivation.

The researchers said playing the instruments strengthened the muscles in the upper airways. 

Source:dailymail.co.uk/health/article-3115962/Why-listening-music-make-fit-fiddle-help-body-fight-infection-recover-ops.html#ixzz3cZEqSNCk 

Happiness

Myths and Facts About Happiness

There are a lot of myths out there about what will make you happy. So before we embark on a tour of the strategies that do work for boosting happiness, let’s dispense with the things that don’t.

Myth: Money will make you happy.

Fact: It’s stressful when you’re worried about money. In order to be happy, you do need enough of it to cover your basic needs: things like food, shelter, and clothing. But once you have enough money to be comfortable, getting more money isn’t going to make much of a difference in how happy you are. For example, studies of lottery winners show that after a relatively short period of time, they are no more happy than they were before their win.

Myth: You need a relationship in order to be happy.

Fact: Being in a healthy, supportive love relationship does contribute to happiness, but it’s not true that you can’t be happy and fulfilled if you’re single. Indeed, singles who have meaningful friendships and pursuits are happier than people in mismatched romantic relationships. It’s also important to note that even a good marriage or romantic partnership doesn’t lead to a permanent, intense happiness boost. Expecting your partner to deliver your happily-ever-after may actually harm the relationship in the long-run. You—not your partner or your family members—are responsible for your own happiness.

Myth: Happiness declines with age.

Fact: Contrary to popular belief, people tend to get happier with age. Study after study confirms that seniors experience more positive emotions and fewer (and less intense) negative emotions than young people and middle-aged adults. As a whole, older adults are also more satisfied with their lives, less sensitive to stress, and more emotionally stable. Even with the losses that come with age, it is the happiest time of life for many people.

Myth: Some people are just happier than others and there’s nothing you can do to change that.

Fact: Genetics do play a role in happiness. Current research suggests that people are born with a certain happiness “set point.” But that only accounts for about half of our happiness level. Another 10% is due to life circumstances. That leaves 40% that is determined by your actions and choices. That’s a lot of control!

Source:helpguide.org/articles/emotional-health/cultivating-happiness.htm

Could YOGURT Help Beat Depression?

Probiotics 'reduce the negative thoughts that can spiral into mental illness'

• Those who took probiotic supplements were less prone to rumination
• Rumination is the type of obsessive thinking that can turn into depression
• The probiotics - found in live yogurt - were taken as a supplement

Boosting the friendly bacteria in our gut could help our minds too, according to a study.

Researchers found that adding the types of probiotics found in live yogurt to our diets could help lower the risk of depression by reducing negative thoughts.

The scientists, from Leiden University in the Netherlands, said those who took the supplements for four weeks were significantly less reactive to sad moods than those who took a dummy supplement.

They were far less prone to rumination - the type of obsessive thinking that can turn into depression - and had fewer aggressive thoughts.

‘Studies have shown that the tendency to engage in ruminative thoughts is sufficient to turn mood fluctuations into depressive episodes, and that individuals who typically respond to low mood by ruminating about possible causes and consequences of their state have more difficulties in recovering from depression,’ the researchers wrote in the journal Brain, Behaviour and Immunity.

‘The present results indicate, for the first time, that probiotics intervention can influence cognitive mechanisms that are known to determine vulnerability to mood disorders.’

They concluded: ‘These results provide the first evidence that the intake of probiotics may help reduce negative thoughts associated with sad mood.

‘Probiotics supplementation warrants further research as a potential preventive strategy for depression.’

For the study, the researchers recruited 40 healthy men and women and randomly divided them into two groups of 20.

Those in the first group were given sachets of a probiotic powder containing Lactobacillus, Lactococcus and Bifidobacterium strains to take every day for four weeks, while the others were given sachets of a placebo.

Both powders were identical in colour, taste and smell - the only difference was that the placebo powder contained no bacteria.

At the beginning of the study and at the end of the four weeks, all of the men and women filled out a detailed questionnaire which psychologists use to assess a person’s susceptibility to depression.

‘Compared to participants who received the placebo intervention, participants who received the 4-week multispecies probiotics intervention showed a significantly reduced overall cognitive reactivity to sad mood, which was largely accounted for by reduced rumination and aggressive thoughts,’ the researchers said.

Although this study was not testing specific biological mechanisms that could underlie probiotics’ effects on the brain, previous research has found that gut bacteria can affect our levels of tryptophan, an amino acid that the body uses to produce serotonin. 

It’s thought that an imbalance of serotonin can contribute to depression.

Source:dailymail.co.uk/health/article-3048911/Could-YOGURT-help-beat-depression-Probiotics-reduce-negative-thoughts-spiral-mental-illness.html

Beginner's Guide To Meditation

Benefits of Meditation

Physical Benefits of Meditation

With meditation, the physiology undergoes a change and every cell in the body is filled with more prana (energy). This results in joy, peace, enthusiasm as the level of prana in the body increases.

On a physical level, meditation:

• Lowers high blood pressure
• Lowers the levels of blood lactate, reducing anxiety attacks
• Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
• Increases serotonin production that improves mood and behavior
• Improves the immune system
• Increases the energy level, as you gain an inner source of energy

Mental Benefits of Meditation

Meditation brings the brainwave pattern into an Alpha state that promotes healing. The mind becomes fresh, delicate and beautiful. With regular practice of meditation:

• Anxiety decreases
• Emotional stability improves
• Creativity increases
• Happiness increases
• Intuition develops
• Gain clarity and peace of mind
• Problems become smaller
• Meditation sharpens the mind by gaining focus and expands through relaxation
• A sharp mind without expansion causes tension, anger and frustration
• An expanded consciousness without sharpness can lead to lack of action/progress
• The balance of a sharp mind and an expanded consciousness brings perfection

Meditation makes you aware - that your inner attitude determines your happiness.

Other Benefits of Meditation

Emotional steadiness and harmony

It cleanses and nourishes you from within and calms you, whenever you feel overwhelmed, unstable, or emotionally shut down.

Meditation brings harmony in creation

When you meditate, you are in the space of vastness, calmness and joy and this is what you emit into the environment, bringing harmony to the Creation/planet.

Personal Transformation

Meditation can bring about a true personal transformation. As you learn more about yourself, you’ll naturally start discovering more about yourself

How To Get The Benefits

To experience the benefits of meditation, regular practice is necessary. It takes only a few minutes every day. Once imbibed into the daily routine, meditation becomes the best part of your day!

Meditation is like a seed. When you cultivate a seed with love, the more it blossoms. 

Busy people from all backgrounds are grateful to pause and enjoy a refreshing few minutes of meditation each day. Dive deep into yourself and enrich your life.

Watch for the next post to learn how to meditate.

Source: artofliving.org/meditation/meditation-for-you/benefits-of-meditation

10 Health Tips for the Men in Your Life

We all know that it's common for men to skip the doctor until they become sick, injure themselves or are faced with a serious health problem. And a majority of men will postpone seeking care for a few days to see whether they feel any better. It's the whole "if it ain't broke, don't fix it" line of thinking.

But there are steps the men in your life can take today to improve their vitality and help prevent health problems down the road. Of course, there are some things that can't be changed, such as family history and age, but every day choices can have a big impact on their current and future health.

Offer the men in your life the following tips for staying health.

Health Tips for Men:

Get routine health checkups, screenings and (don't forget) dental exams. 

Just because you're healthy doesn't mean you're off the hook. Going to your health care provider for regular checkups could just save your life. By keeping up with these appointments, your health care provider can make sure you stay up-to-date with immunizations (Yes, they're for adults, too!) and important preventive health screenings. It also gives you a chance to talk about any health concerns or changes you've noticed. Make sure to talk with your health care provider about your family medical history and ask which screenings you might need. For example:

Body mass index (BMI)

Cholesterol

Blood pressure

Certain cancers depending on risk factors, including your age and family history (e.g., lung, colorectal, prostate, skin).

Diabetes/blood glucose (sugar) level

Depression (Did you know men are four times more likely to commit suicide than women, which is thought to be due to under-diagnosed depression?)

Sexually transmitted diseases

And, if you're like most people, you dread going to the dentist, but add that to your "to do" list. Dental exams aren't just important for your teeth and gums; your mouth may also be a red flag for other health conditions. 

Eat a healthy, well-balanced diet. Eating a diet that's low in fat (less than 7 percent of calories should come from saturated fats), cholesterol, and salt, and packed with fresh fruits and vegetables (two cups of fruit per day; three cups of vegetables per day for men up to age 50 and two and a half cups for men aged 51 and over), whole grains and fiber can help improve your health, prevent heart disease, diabetes and certain cancers.

Get moving. Try to get 30 minutes of moderate physical activity on most days of the week. Taking a walk, jogging, swimming and mowing the lawn all count. But don't be a weekend sports warrior. Start slowly if you aren't normally active and gradually build up. No time? Research shows that even short bursts of physical activity—as few as 10 minutes of intense activity several times a day—can help men improve their health. Talk to your doctor about the right exercise program for you.

Lose the gut for good. It's important to maintain a healthy weight. Excess weight, especially around the waist, can be hard on your body. Carrying too much body fat forces your heart to work harder and increases your chances of heart disease and stroke, even if you have no other risk factors! So, try to curb weight gain as you age.

Drink alcohol in moderation. If you drink alcohol, limit your consumption to no more than two drinks per day. (One drink equals one 12-ounce bottle of beer or wine cooler, one four-ounce glass of wine or 1 1/2 ounces of 80-proof distilled spirits.)

Don't use tobacco. Tobacco smoke contains more than 4,000 chemicals and is a known cause of cancer. Smoking also increases the likelihood of high blood pressure, heart disease, lung problems and other health problems. And if you think chewing tobacco is safer, think again. Not only is chewing tobacco a known cause of cancer (carcinogen), it also contributes to gum disease and tooth loss and may be linked to fertilityproblems. And, few could argue that chewing and spitting is attractive to a partner. If you smoke or chew, talk to your health care professional about ways to quit. Consider nicotine replacement therapy products that include self-help programs, if appropriate.

Practice safe sex. If you are sexually active, remember to practice safe sex.

Buckle up every time. Always wear a seat belt when you're in a motor vehicle to prevent death or serious injury in an accident. Obey all rules of the road. Don't be a distracted or aggressive driver. Limit cell phone use and don't use other electronic devices while driving.

Think about safety in everything you do. Whether it's pulling out the weed whacker, going for a bike ride or grilling with the neighbours, safety is key. Here are just a few examples:

Take care when moving heavy objects. It's easy to strain yourself when lifting boxes, furniture and other heavy items. Use your knees and legs and not your back for leverage. And ask for help, if you need it.

Wear appropriate protective gear for your eyes and ears when using leaf blowers, lawn mowers and other machines at home or work. Excessive exposure to noise is the most common cause of hearing loss.

Wear a helmet when you ride a bike or ski and throw on reflective clothing if you go for a run after dark.

When grilling, never leave the grill unattended, especially when small children and pets are around, and keep a fire extinguisher handy. The grill should be at least 10 feet from your house or any building.

To protect your skin, avoid prolonged exposure to the sun and apply (and reapply) sunscreen with an SPF of 15 or greater that provides protection against UVA and UVB rays.

Learn to manage stress. Many men define themselves by their careers, which can raise stress levels. Over time, stress can take a toll on your emotional and physical health. Notice early warning signs of stress, such as irritability, tension in your shoulders and neck, grinding your teeth or clenching your hands into fists, and find healthy ways to de-stress (for example, exercise, meditation, massage).

Talk to family and friends about how they can help you integrate these tips into your everyday life and stick with them.

Source:healthywomen.org/content/article/10-health-tips-men-your-life?context=ages-and-stages/10593&context_title=