When Charlotte Grand and her husband started trying to have a baby, she was shocked when it didnt just happen easily: We thought it should be easy. At school, we were always taught that we could just get pregnant instantly.

Ive been with my husband since I was 17, we got married at 25, started trying to have a baby at 26, and it just didnt happen. It was frustrating. We were both seemingly fit and healthy.

We went back and forth to doctors for many years, and were eventually diagnosed with unexplained infertility, says Grand, who is based in Berkshire, South East England.

To deal with the stress of her job she was a fashion buyer at the time she started acupuncture, which was the first step towards a different lifestyle.

The effects [of acupuncture] were amazing. My cycle was regular but painful on day one. After acupuncture, I was pain-free and that really piqued my interest in holistic health, leading to other dietary and lifestyle changes, like a focus on sleep, and trying to destress.

Positive changes

When Grand was referred for IVF treatment, she decided to make changes to her diet.

I like to be proactive and take ownership, she says. When youre on that IVF rollercoaster, you dont have much control, its all in the hand of the doctors, so for me addressing my nutrition and lifestyle was taking back ownership of my body.

Grand now has two children, and her experiences motivated her to change her life. She gave up her job in fashion, retrained in acupuncture while pregnant with her first child, and studied nutritional therapy when she was pregnant with baby number two.

Now that theyre in school, Im doing my masters in nutritional medicine at the University of Surrey. Im a glutton for punishment, she laughs.

All the study paid off. Her book The Fertility Kitchen is all about getting your body into the best place possible for healthy conception.

Three pillars

Its packed with information based on three pillars lifestyle, fertility, and food. The first part of the book focuses on general health and wellbeing, with plenty of practical advice.

Part two is the recipe section, putting the nutritional information into action, with recipes like green shakshuka, yellow coconut curry, and green walnut pesto, along with sweet treats like homemade gummies, or salted macadamia, and cashew butter fudge.

The fertility section is about creating a personalised nutrition and lifestyle plan for both partners.

As Grand notes, a mans lifestyle and diet also affect his fertility. Food is the why and how to follow this plan with nutritional information to the fore and the book contains practical advice on self-care, from sleep to mindset.

Recipes for success

Theres a lot of information in the early chapters, but the payoff comes in the second half of the book, where the recipes put all that information into action.

Although Grands dishes are gluten-free and dairy-free, she includes eggs, fish, and meat recipes but with the mantra that vegetables should be front and centre on the plate.

There are lists of lunchbox ideas, meal plans, and sections that have very simple formulas for basics like granola, abundance bowls, and power bars.

More than 90 recipes cover breakfasts cinnamon omelettes, apple pie pancakes through snacks and lunches, mains (green dukkah-crusted cod and beetroot burgers), versatile veggie options, and delicious treats: more than enough options to keep everyone in the household happy.

I wanted to include some sweet recipes theyre a nice thing to enjoy once in a while, says Grand.

For these recipes, I aimed at keeping the sugar low while retaining flavour, and also including nutritious ingredients.

Theres even a recipe for gummies! If you like Haribo, then you can transition to these gummies.

recipe by:Charlotte Grand

Serve up this healthy prawn curry with vibrant turmeric, ginger and coconut flavours for an easy, delicious midweek meal.

Preparation Time

Ingredients

1 lemongrass stalk, trimmed and very finely chopped

2 tsp brown mustard seeds

12 tsp ground cardamom

1 tsp ground turmeric

1 onion, finely sliced

1 bunch (25g) coriander stalks, finely chopped

2 tsp grated ginger

2 garlic cloves, crushed

12 tsp sea salt

23 tbsp filtered water

1 tbsp extra virgin coconut oil

12 small butternut squash (about 300g), peeled, deseeded and cut into 1cm dice

6 baby corns, thinly sliced into rounds

400ml (134 cups) coconut milk

12 small pineapple (about 200g), peeled, cored and cut into chunks

1012 pre-cooked extra-large tiger prawns (about 150g)

1 bunch (25g) coriander leaves, roughly chopped, to serve

Serving suggestion: Thai-style egg-fried rice

Method

First make a curry paste. Place the lemongrass, mustard seeds, cardamom and turmeric in a wok over a mediumhigh heat and dry-fry for 12 minutes, or until fragrant.

Transfer to a small food processor with the onion, coriander stalks, ginger, garlic, salt and 2 tablespoons of the water. Process to a smooth consistency, adding another tablespoon of water to thin if needed.

Next, make the curry. Heat the oil in the same wok over a mediumhigh heat. Add the paste and cook for 34 minutes, or until fragrant.

Add the butternut squash and corn and stir to coat in the paste and when nicely coloured add the coconut milk and pineapple, cover and bring to a boil. Reduce the heat and simmer for 15 minutes, or until the squash is just tender.

Stir in the prawns and cook for 34 minutes, or until warmed through. Divide between serving bowls and sprinkle with the chopped coriander to serve.

Charlottes notes:Leftover curry will keep in an airtight glass container in the fridge for up to two days.

Feeling empowered

With practical advice around food, stress, sleep, and exercise, Grand wants to focus on helping people to feel empowered.

Infertility is not your fault, I dont want people to think that they havent been doing their best, she says.

This is not a fertility diet there is a negative mindset about that but The Fertility Kitchen is about lifestyle, teaching practices and principles that I hope people will want to continue with forever. I love cooking, Ive always cooked from scratch, and I hope my love of food and cooking shines through.

Foods that support health in pregnancy and fertility

See the original post here:
Eating for fertility: What you need to know and eat when planning to conceive - Irish Examiner

The burgeoning rate of heart attacks in India is a growing concern for everyone. Even healthy people who eat a balanced diet and exercise are susceptible to heart attacks hence, it is impossible to know who is the healthiest person in such a situation since everyone is susceptible to heart attacks.

Heart attacks are caused by fatty deposits building up in arteries, causing reductions in blood flow. Global Burden of Disease study data indicate that the death rate from cardiovascular disease (CVD) in India is 272 per 100,000, which is significantly higher than the global average of 235.

The alarming number makes it imperative to raise public awareness about heart attack warning signs. In an interview with HT Lifestyle, Dr Prakhar Singh, Attending Consultant, Department of Trauma and Emergency at Max Hospital, talked about Pedal Edema that indicates you have heart failure but you may not know and shared, Edmea often occurs as a result of heart failure. It is a medical term used for swelling. The patients who are affected by disease for a longer period of time, tends to develop congestion in the feet leading to swelling. It is considered to be one of the cardinal signs of congestive heart disorders. The swelling may come and go but it typically last longer for longer duration of time. The symptoms may not seems to be life-threatening but are dangerous. Thus frequent body check-ups, remote monitoring of heart health with 12 Lead Portable ECG Machine is recommended.

To throw more light on the signs of heart failure that are normal but could be fatal, Dr Anbu Pandian, Medical Advisor at Agatsa, revealed 3 symptoms that indicate you have heart failure and you don't know:

1. Chest Pain People who experience chest pain normally ignore it as a sign of gastric problems. It is, however, one of the most common symptoms of heart failure. An individual may experience pressure or discomfort below or behind the sternum that can extend to the jaw, shoulders, arm and upper back. A person may not experience chest pain but has a heart condition. It is especially common among women.

2. Fatigue and Tiredness Another common symptom of heart failure is fatigue and tiredness all day long. Exercises such as walking, running and cycling become tedious since the body tissues don't receive enough blood to perform their daily tasks. Consuming a healthy, nutritious diet with plenty of vitamins and minerals can also help prevent fatigue and tiredness.

3. Irregular Heartbeats Arrhythmias are irregular heartbeats caused by an increased risk of blood clots. Heartbeats that are out of rhythm or irregular cause palpitations. As a result, an individual may experience a burning or racing sensation in the chest. It is recommended to consult a doctor if the symptom persist or frequently return or the patient has an history of diabetes or high blood pressure.

Here is the original post:
4 signs that you have heart failure and you don't know - Hindustan Times

Native to India and Iran, pomegranates were described in ancient writing as a holy fruit that offered things like abundance and fertility. Pomegranates also, of course, offer an abundance of health benefits. Below we're exploring the nutritional gains from both the arils (seeds) and juice of the fruit.

Pomegranate arils are rich in polyphenol antioxidants, according to Maggie Moon, MS, RD, head of nutrition communications for POM Wonderful. Polyphenols are a class of bioactive plant compound with antioxidant properties known to combat unstable molecules that can cause damage to your cells over time. These harmful molecules are called free radicals, says Moon.

Specifically, pomegranate arils contain anthocyanins, which are a type of flavonoid (one of the two classes of polyphenols). Research shows anthocyanins may be associated with an array of potential health benefits, like lowering blood pressure and slowing cancer growth. Anthocyanins are what give pomegranates that beautiful ruby color. And typically, the more deeply colored the fruit is, the more antioxidants it contains. So, its no surprise that deep red pomegranates are a rich source.

Pomegranate arils provide us with four grams of fiber per serving, according to the U.S. Department of Agriculture. Thats nearly 15% of our recommended Daily Value (DV) of fiber for adults in about a half cup of arils. Specifically, most of the fiber in pomegranates is insoluble fiber.

Insoluble fiber helps us to keep our digestive systems healthy (and us feeling good!) by keeping things moving through our digestive tracts. It can support stable blood sugar levels and aid in getting us full and satisfied at mealtimes.

Pomegranate arils are a good source of vitamin C per half cup serving, says Moon. That half cup provides around 9 milligrams (mg) of vitamin C, which is about 10% of our DV of the important micronutrient for adults.

Most animals can produce their own vitamin C, but humans cannot, making it a dietary necessity for us. Vitamin C is an antioxidant itself, which helps keep other antioxidants working well throughout the body. The vitamin is a key player in several essential body processes, like protein metabolism, collagen synthesis and neurotransmitter production. It aids in immune system function and helps non-heme iron (found in plant-based sources of iron) absorption.

Another benefit of antioxidants found in pomegranates is related to exercise. Moon says they may help increase nitric oxide bioavailability by protecting it from breaking down in the body.

By causing vasodilation, or widening of blood vessels, nitric oxide improves blood flow during movement. Nitric oxide helps your body get the oxygen and nutrients it needs during exercise, Moon says.

According to Kelsey Lorencz, RDN, nutrition advisor for Fin vs Fin, another benefit of the antioxidants found in pomegranates and pomegranate juice is potential reduction of inflammation in the body. Studies have found that regularly drinking pomegranate juice can reduce markers of inflammation like Interlukin-6 and C-reactive protein, says Lorencz.

Chronic inflammation is a precursor to several diseases including heart disease and diabetes, so including a variety of nutritious foods like pomegranates and other fruits in your diet is ideal. Keep in mind that inflammation has a variety of contributing factors other than diet at play, including stress, alcohol intake, exercise and autoimmune conditions.

Since inflammation is a common marker in heart disease, it makes sense that pomegranates are associated with improved heart health. In fact, research shows pomegranate juice consumption may help lower blood pressure.

Lorencz says pomegranates and pomegranate juice may offer protective effects for those with heart disease: In one clinical trial, heart patients who drank one cup of pomegranate juice daily experienced significantly reduced intensity, occurrence and duration of chest pain compared to the placebo group. And there is evidence supporting consumption of fruits high in polyphenols, including pomegranates, may be helpful in controlling heart disease.

ivan101//Getty Images

Pomegranate juice provides a good source of potassium, an important electrolyte for healthy muscle function, Moon says. Potassium is also necessary for healthy nerve function and regulation of heart rate.

The juice provides nearly 533 mg of potassium per cup, while the arils provide 205 milligrams of potassium per half-cup serving.

Kidney stones, which are like small rocks that can form in our kidneys, occur in around 11% of men and 6% of women in the U.S. If left untreated, they can cause blood in the urine, severe pain and severe kidney complications.

One study supports pomegranates as allies in kidney stone prevention and management thanks to the antioxidant dietary phytophenols, which were found to be effective for the prevention of forming stones.

Despite recent fearmongering messages in diet culture about carbs, carbs are a macronutrient group that we need at every meal and snack. In fact, we need carbs to come from around half (or more, depending on your specific needs) of our intake. Including pomegranate arils and juice at meals and snacks can help us to meet our carb needs.

Some studies show that eating pleasure, including enjoying the sensory experiences of food while eating and cooking, may foster healthy food and nutrition behaviors.

With their festive color, and dynamic texture and taste, chances are good pomegranate arils may contribute to a heightened sensory experience both in the eating and cooking processes.

The beautiful ruby red arils make any dish special from bejeweling my basic breakfast smoothie bowl to all my holiday mains and sides says Moon. And she says that pomegranate juice retains antioxidants during cooking: If you like to cook, pomegranate juice is for you. The antioxidants in pomegranate juice are tough enough to survive simmering on the stovetop for up to two hours.

Like with many fruits and veggies, pomegranate juice does not provide the same fiber content as pomegranate arils. Fiber gets lost in the juicing process, along with the fruit's vitamin C both of which are essential nutrients. But if your preferred method is to drink pomegranate juice, you will still reap all the benefits of the pomegranate's antioxidants, key nutrients like potassium and other health benefits.

According to Moon and Lorencz, there are some points of caution to consider when consuming pomegranates. "Caregivers who are introducing new foods to infants should be mindful about their development levels and what kinds of foods they can tolerate," says Moon.

As mentioned, pomegranate juice is a good source of potassium. Moon says this "is a great thing for generally healthy folks, but some people need to watch their intake if their kidneys have trouble regulating it. Situations can vary by individual, so its best to work with your health care provider on any questions."

Lorencz points out that eating pomegranates or drinking pomegranate juice in large amounts could cause gastrointestinal issues like diarrhea, "possibly due to the high sugar content of pomegranates," she says. On that note, anyone who needs to have a heightened awareness of blood sugar levels, like people with diabetes, can certainly enjoy pomegranates. However, pairing the arils or juice with a protein and/or fat source (such as yogurt) can help with blood sugar stability.

Caroline L. Young, MS, RD, LD, RYT, (she/her) is a nutrition counselor, yoga teacher and freelance health journalist. Caroline is owner and founder of Whole Self Nutrition (WSN), LLC. Caroline has worked in the health and wellness industry for over a decade, and she is passionate about breaking down nutrition science into relatable information. She loves helping people understand the truth about nutrition, so they can have the healthiest relationships to food possible.

This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Read the rest here:
10 Health Benefits of Pomegranate Seeds and Juice - Good Housekeeping

Urbana, Ill. (WCIA)

Were checking out a few of World Harvest Gourmet Foods best-selling products to aid in immunity and digestion especially important for this upcoming cold and flu season.

People should know that when it comes to their health, there is a plethora of options and products that can help supplement their diet and keep them in a state of wellness. They dont have to wait until things go bad to start taking their health seriously; they can protect themselves from many common ailments with the right lifestyle choices and by keeping their levels high in certain vitamins, nutrients and minerals.

We specialize in customer consultation, listening very closely to customer needs but also remaining mindful of the bigger, holistic experience of the person. We dont just want to sell products; we want the customer to reach an optimum state of health consisting of other lifestyle variables like diet, exercise and stress reduction techniques. We take great care of our customers, and even do special orders to find the best product for their individual needs.

Gaia Herbs and Terry Naturally products are 20% through October 31st

World Harvest Gourmet Foods/Strawberry Fields306 West Springfield Avenue, Urbana

Homepage

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Supplements and health products offered at World Harvest Gourmet Foods - wcia.com

just-a-minute is all it takes to bring ourselves back to our natural state of inner peace and well-being. Learn to relax, refocus and re-energise in just one minutewith 'just-a-minute' meditations. It is aboutbecoming a powerful positive force in your own life. Give yourself just-a-minute to experience it now.

App'y j-a-m! - just-a-minute meditations are now available on Android and iOS as an app. All free of charge and courtesy of Insight Timer

Go to 'Guided' and type 'just-a' or 'Just-a' in the search box to bring up the just-a-minute meditations. For more detailed instructions click here.

Your comments on j-a-m..."I'm just writing to say how much I LOVE your service/website!!!! It's so perfect for me..." more"Understanding the concept of just-a-minute was a real life changer for me..." more"I think its such a fantastic tool to be reminded of our own depth ..." more

How has just-a-minute helped you? - info@just-a-minute.org

"Be relaxed,Be present ... Be powerful,Be inspired ... Be your true self"

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Meditation Techniques for Beginners - just-a-minute

Millions around the world are enjoying our free meditation since it was started by Shri Mataji in 1970. Her meditation promotes mental, emotional, physical and spiritual wellbeing.You cannot know the meaning of your life until you are connected to the Power that created you.H.H. Shri Mataji Nirmala Devi

Try one of our meditations below or visit a free class.

Follow a guided meditation by Shri Mataji (founder of Sahaja Yoga meditation) to experience inner peace and silence. It takes only a few minutes and really works! You can sit on a chair or on the floor, with your shoes removed.

Use one of these options

(The Silent Meditation option is handy if you have a slow internet connection or your access to videos and audios is blocked)

All day and every day Guided meditations, talks, music and more!

Shri Mataji will awaken your inner being so you start doing Sahaja Yoga meditation.

Sit quietly for 3 minutes with your hands palm-up on lap. Eyes can be open or closed.

Online & In-person Classes and Courses Subscribe to our YouTube Channel Register for a Course

Collective meditation sessions with clearing, balancing, talks and discussions on a topic of the day. Suitable for complete beginners and regular mediators. Zoom sessions are interactive so youll be able to chat privately with our presenters if you have any questions.

Click here for Live Webcast calendar

SESSIONS DURING THE WEEK FOR BEGINNERS & REGULARS

MONDAYS 5.30pm (Sydney time), hosted by practitioners from New Zealand: Join on Zoom 6pm (Sydney time), hosted by Lyn & Gulshan from Canberra: Join on Youtube or Zoom 7.30pm (Sydney time), hosted by Kannan & team from Sydney: Join on Zoom

TUESDAYS 5.30pm (Sydney time), hosted by practitioners from New Zealand: Join on Zoom 9pm (Sydney time), hosted by a team from Southern & Western Australia: Join on Youtube or Zoom

WEDNESDAYS 5.30pm (Sydney time), hosted by practitioners from New Zealand: Join on Zoom

THURSDAYS 5.30pm (Sydney time), hosted by practitioners from New Zealand: Join on Zoom

FRIDAYS 5.30pm (Sydney time), hosted by practitioners from New Zealand: Join on Zoom

SUNDAYS 10.03am (Sydney time)- radio program, hosted by Caroline from Sydney: Join on 89.1 FM or online 5.30pm (Sydney time), hosted by practitioners from New Zealand: Join on Zoom or Youtube

MONDAYS, WEDNESDAYS & FRIDAYS 7.30pm (Sydney time), hosted by various practitioners: Join on Facebook 10.30pm (Sydney time), hosted by practitioners from Singapore/Malaysia: Join on Zoom

SUNDAYS 7.30pm (Sydney time), hosted by various practitioners: Join on Facebook

Also see Online Courses.

Audio and video podcasts you can stream to your desktop, tablet or phone. Includes guided meditations, guest speakers, music and talks by Shri Mataji (founder).

Use these resources to learn more meditation techniques plus locate your nearest free class.

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Free Meditation Worldwide

Many times over the course of her illustrious free-skiing career, Angel Collinson stood atop mighty mountains looking over slopes that went thousands of feet down. On many occasions, the routes had never been attempted before. In Alaskas Neacola Mountains she scored a run that made her the first female athlete to win the coveted Best Line award from Powder Magazine. But before shoving off and flying through mounds of untouched snow she was able to find moments of calm through the practice of meditation.

You dont need to be facing extraordinary circumstances for meditation to be a powerful tool. The mind is one place that we can never escape, so its worth putting in a little work to make it a pleasant landscape. As Collinson notes, meditation can bring you clarity, calm, and focus in all sorts of moments from mundane to massive. This summer her story is spotlighted in Jimmy Chins Nat Geo series Edge of the Unknown which you can stream on Disney+.

Below you can find Uproxxs conversation with Collinson about her personal path to peace, as well as a few tools that will help you start your own.

How did you first hear about meditation?

My mother was really into Buddhism and as I was growing up I learned about meditation through her. There were books lying around the house that I picked up and studied. But I grew up and forgot about it for the most part. I was into my skiing career and it came back to me. I was hearing about it from some friends and my boyfriend at the time was a mindful person.

What was your personal starting point?

I was told that I could start off slow, with the idea that all meditation has to be is one breath in and out. I think that was good advice. From there you can grow at your own pace, like perhaps focusing on two or three breaths instead of one. Next thing you know you are meditating for 30 seconds and then a minute. There is the term Kaizen which I think applies putting these small incremental steps towards success or a goal so it doesnt become overwhelming.

How did you use meditation when it came to your sports and what do you think it brought to your ability to grab onto opportunities?

I believe that meditating has had a profound effect on how successful I have been able to be. It allowed me to be present and to focus on what was happening on the mountain with no clutter. I use meditation as a self-check, it gives me the keys to really find out how my body and my mind are feeling.

There is no outside distraction in those moments and those can be the moments when I first realize that Im tired or not really able to focus. If thats the case, I might be really saving myself from a bad situation up on the mountain.

Did it help you see your way into the results that you wanted?

One of the big ways that I meditate is to visualize the goals that I wanted to realize. I would picture myself going down the mountain absolutely crushing it. But not only that, I would also visualize what if something went wrong in my performance or in nature. I wanted to be prepared for every single outcome.

The only times that I got really worried is when I couldnt visualize it at all. That meant that something was really wrong or off, and perhaps I shouldnt attempt it.

Once you realized that you were benefiting from meditation how did approach elevating the practice and leaning into it?

I started doing it every morning, but beyond that small focused approach, I didnt have any kind of greater practice that I was doing at first. I was probably meditating for ten years with no specific practice or teacher that I was following. That was pretty similar to the way that I approached the big mountains that I skied. I never attempted to take one on until I was sure that it was well within my abilities. There would be the time that people would say that I was ready, and I would add on a year to that.

Once it was time to meditate more, and dedicate more time to it, I was doing it in the morning and in the evenings. The next step was to get certified in Transcendental Meditation.

How does breathwork fit into your practice?

I am a huge fan of breathwork and was doing all sorts in the beginning. I thought they were working but that was until I was taught how to really do it. I was invited to this special camp by Red Bull since I was one of their athletes. They bring in all of these experts like Navy SEALs and coaches to run you through a gauntlet of programs. They have a heart rate monitor on you the whole time and they gave us different practices to try to see how they helped us deal with stress and fear.

One of the other tools that they gave us that really helped me was focusing on small moments in the present. I would focus on buckling up my boots, then zipping up my won jacket, and so on. These small actions that helped you be more present. The next thing I know I am flying down the mountain, focused in every single turn.

Why would you say its important to practice often if you are able?

The reason that I feel like it is so important to practice often is so you can find your space quickly. In an ideal world you are able to jump into that place of calm, and everything will slow down for you. That comes a lot easier once you have been done the road a few times, and even gotten there down a few different roads. It doesnt always work for me, and I think its that way for a lot of people. You arent always going to be able to get there, but that is a part of the process. I use it when I need it like Im nervous about a particular situation or Im having a hard time focusing. You dont always get to pick and choose those moments, so being able to unlock that space quickly is helpful.

Basic Breath Work Exercise: Breathe in for four counts; hold that breathe for four counts, breathe out for four counts, and hold that for four counts. Repeat.

Biet Simkin, who is a world-renowned Spiritual Teach and best-selling author of Dont Just Sit There!, has some sage advice for those looking to get in the door.

There are a lot of teachers out there, and its important to find one that really speaks to you, she says. Rather than just typing meditation into YouTube or Spotify, ask people in your circles for recommendations. Like Collinson, Simkin agrees that starting with small steps is the best way to make it in the long run. Meditating, even for just five minutes, is a great way to level up the way you experience this life.

Continued here:

Why This Athlete Practices Meditation And You Should Too - UPROXX

Meditation and mindfulness techiques are becoming increasingly common in school settings. Alexander Egizarov/EyeEm

The Research Brief is a short take about interesting academic work.

The big idea

Children actively meditating experience lower activity in parts of the brain involved in rumination, mind-wandering and depression, our team found in the first brain-imaging study of young people under 18 years old. Over-activity in this collection of brain regions, known as the default mode network, is thought to be involved in the generation of negative self-directed thoughts such as I am such a failure that are prominent in mental disorders like depression.

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In our study, we compared a simple form of distraction counting backward from 10 with two relatively simple forms of meditation: focused attention to the breath and mindful acceptance. Children in an MRI scanner had to use these techniques while watching distress-inducing video clips, such as a child receiving an injection.

We found that meditation techniques were more effective than distraction at quelling activity in that brain network. This reinforces research from our lab and others showing that meditation techniques and martial arts-based meditation programs are effective for reducing pain and stress in children with cancer or other chronic illnesses and in their siblings as well as in schoolchildren during the COVID-19 pandemic.

This study, led by medical student Aneesh Hehr, is important because meditation techniques such as focused attention on the breath or mindful acceptance are popular in school settings and are increasingly used to help children cope with stressful experiences. These might include exposures to trauma, medical treatments or even COVID-19-related stress.

Heres what happened at one elementary school that made meditation part of its curriculum.

Why it matters

Researchers know a lot about what is happening in the brain and body in adults while they meditate, but comparable data for children has been lacking. Understanding what is happening in childrens brains when they meditate is important because the developing brain is wired differently from the adult brain.

These findings are also important because caregivers and health care providers often use distraction methods like iPads or toys to help children cope with pain and distress, such as medical procedures. However, those techniques may largely rely on the prefrontal cortex, which is underdeveloped in youth.

This means that stress and emotion regulation techniques that rely on the prefrontal cortex may work well for adults but are likely to be less accessible to children. Meditation techniques may not be dependent upon the prefrontal cortex and may therefore be more accessible and effective for helping children manage and cope with stress.

Whats next

We still have a great deal to learn about how meditation affects brain development in children. This includes what types of meditation techniques are most effective, the ideal frequency and duration, and how it affects children differently.

Our study focused on a relatively small sample of 12 children with active cancer, as well as survivors who may have experienced significant distress over the diagnosis, treatment and uncertainty about the future. Future studies with larger sample sizes including children with a wider diversity of diagnoses and exposures to early adversity or trauma will help researchers like us to better understand how meditation affects the brain and body in children.

Our findings underscore the need to understand precisely how meditation techniques work. Exciting recent studies have begun to examine how participating in mindfulness and meditation-based programs can shape brain functioning in children.

Understanding how these techniques work is also essential for optimizing how they could be applied in health care settings, such as coping with needle-related procedures or for helping children manage the negative effects of stress and trauma.

Hilary A. Marusak does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

Self-care can be a key strategy for getting through tough times, such as a global pandemic. Meditation is one practice that has been relied upon by people for centuriesand across various cultures.

Sunday Citizen compiled a list of 10 different types of meditation, using information from health and wellness sites, research studies, and more. One thing to remember when beginning to practice meditation is that mastery is not necessary right away. If you dont meditate, or only do so sporadically, any increase in frequency or duration could have a positive impact. Keep in mind, there is no one way to meditate.

Those who are a bit type A may have trouble slowing downfor them, a meditation practice like kundalini or tai chi that integrates movement may be the ticket. Other types demand quiet and sitting still. All forms of meditation have benefits for mental and physical health. For those who need guidance, theres likely an app for that. Some are 100% free, while others may be subscription-based. Some apps dont stop at meditation, but also offertips and tools for other ways of self-care. You can even connect with a Japanese monk via Zoom for a meditation session.

Meditation may have started as early as5000 B.C., but no matter how long, the practice has become more popular as people look for non-pharmaceutical ways to boost their mental health. Different variations on the practice have been developed throughout the world, including India, China, and Japan. Some are associated with spiritual practices including Hinduism, Taoism, and Buddhism, while others are secular.

Over time, more people were exposed to the practice via the publishing of books including Siddhartha, The Tibetan Book of the Dead, and The Dharma Bums. Researchers started exploring the impact of meditation on the brain in the 50s. Beginning in the late 70s, researchers noted that mindfulness meditation was an effective practice to help manage chronic disease. By the time Deepak Chopra opened his Center for Wellbeing in 1996, meditation was becoming mainstream.

Continue reading to find the type of meditation thats suited to your personality, energy levels, and goals.

Jon Kabat-Zinn created hisMindfulness-Based Stress Reduction program in 1979, making this type of meditation one of the newer options available. Because the tactics of the program were adopted outside of the meditation world by therapists and medical professionals, it is one of the more well-known options. By focusing on the present, instead of spiraling into thoughts about the past or future, people who utilize this technique can manage anxiety and concentration virtually anywhere, anytime.

Anyone whos ever dealt with anger or resentment may benefit fromthis practice, which focuses on compassion for and acceptance of self, and then people and/or situations outside of ourselves, including (and sometimes especially) those that aggravate or hurt us. The idea is thatuntil we love ourselves, we cant extend love to others. This type of meditation can also help with anxiety andPTSD.

Even though this practice necessitates a guide, apps and the advent of video calls have made guided meditation available to almost anyone, anytime, via both live sessions and recordings. Anxiety, depression, pain, and insomnia are just a few of theconditions that can be helped via this practice.

Perfect for those who struggle to sit still, this type ofmeditation uses movementyoga, tai chi, gi gong, kundalini, and othersto calm the mind. The practice doesnt require being solitary, and it is often experienced in a group setting. With the recent popularity of Zoom classes, people can join others from their own homes or a community space.

Because there are poses and mantras to learn for this practice, youll want training at first, but once you know the basics, you can usekundalini to manage stress and boost body awareness, in addition to getting stronger and minimizing pain.

Those who struggle with sleep might want to try this practice, which involves scanning the body for areas of stress or pain. Intentionally tensing those parts, then releasing the stress, is often part of the experience.

Because this practice asks that we focus on something externalbreath, sounds, mala beads, or something elserather than trying to empty our minds, this can be an effective option for thoseexperiencing monkey mind,a Buddhist term that describes restlessness or confusion. Success begins with short sessions whenever you have time, making this type of meditation perfect for busy lives.

Picturing an intended resultpeaceful scenes to create calm or success in a specific situationis one possible focus of visualization. Beyond visuals, this practice can include integrating all five senses.

Who hasnt heard the word om, even if you dont meditate? This practice, which has Hindu and Buddhist origins, uses words or phrases to focus attention. Because of the auditory component, this is likely a type of meditation youll do in privacy (though it is done in classes, too), making it a practice you can commit to daily at no cost.

Because this type of meditation requires participants to remain silent for10 days, using body scans to stay focused and ignore pain, it requires a much higher level of commitment than others. The benefits of the practice were explored in the documentary The Dhamma Brothers. The film shows how this practice helped incarcerated men at a high-security facility in Alabama face their trauma and past actions. Others have used the practice to help with recovery from substance abuse.

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Meditation holds the potential to help treat children suffering from traumas, difficult diagnoses or other stressors - The Daily Nonpareil

Looking for help in managing the pace and stress of your day?

Dartmouth students, faculty, and staff are now eligible forfree enrollment in Headspace, a mindfulness and meditation app that provides access to thousands of hours of science-based content designed to help individuals manage stress, improve sleep, exercise mindfully, and remain focused.

A Sept. 8 email fromCaitlin Barthelmes, director of the Student Wellness Center, andCourtney Rotchford, program manager for Wellness at Dartmouth, invited members of the community to sign up for the program, which includes guided programs on such topics as breathing exercises to reduce stress and meditation for parents.

In the first week, more than 850 people at Dartmouth registered.

Quote

I am excited by a renewed energy and understanding of the benefits of mindfulness as a pathway to support the well-being of our community.

Attribution

Caitlin Barthelmes, director of the Student Wellness Center

Im thrilled we are offering the Headspace app as an additional tool to support the mental well-being of the Dartmouth community, says Rotchford. It provides a platform not only for those interested in exploring mindfulness and meditation for the first time but also as a way to strengthen personal practices for those who have already found meditation to be useful in supporting their well-being.

Barthelmes agrees. Meditation and mindfulness practices have been a part of the Dartmouth community for many years, and I am excited by a renewed energy and understanding of the benefits of mindfulness as a pathway to support the well-being of our community, she says. Headspace is a complementary addition to the menu of mental and emotional well-being offerings that provide support along the continuum of care at Dartmouth.

A Getting Started With Headspace webinar is also planned for Tuesday.

In addition to Headspace, theStudent Wellness Centerposts a wide range of in-person mindfulness opportunities on itscalendar, including yoga classes, drop-in meditation sessions, and regular mindfulness and practice groups, most of which are also open to employees.The Tucker Centeroffers additional programs, including a weekly mindfulness group for faculty and staff.

The idea for the adoption of a campus-wide mindfulness app came from feedback from the community, including a faculty and staff Wellness at Dartmouth survey, student government initiatives, andthe Jed Foundation initiative, which is working to improve mental health on campus. Headspace was selected after a review of several available apps and a small comparison study that gathered feedback from undergraduates, graduate and professional school students, staff, and faculty.

The majority of participants endorsed Headspace as a selection for Dartmouth primarily due to its name recognition, user-friendly interface, and comprehensive offerings that were inclusive of, but not limited to, mindfulness meditations, Barthelmes says.

To enroll in Headspace, which is open to all enrolled students and employees who receive their paycheck from Dartmouth, visit theHeadspace websiteand follow the instructions below:

For more information on enrollment and how to get the most from Headspace membership, community members are invited tojoin the webinaron Tuesday, Sept. 20, at 12:30 p.m. Additional details are available in anFAQ(PDF).

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Mindfulness App Now Available to the Dartmouth Community - Dartmouth News

Self Development Journey is a blog headed by Phil Ashton, a certified life and business coach.

The key to self-development is to keep an open mind and have a willingness to grow, as quoted by Phil Ashton, the founder and creator of Self Development Journey.

Phil is a certified life coach with a degree in Psychology from the University of Bath, UK. He realized that many people are suffocating in toxic relationships, from the condescending atmosphere at workplaces, and bad habits that may have snaked their way in without anyone noticing.

All of the aforementioned circumstances are inhibitors to personal growth and happiness. To ensure his readers can tackle these issues and not only move forward but elevate their lifestyles, Phil founded the Self Development Journey blog.

Self-development is an ongoing process of improving in every area of our lives. This means professionally, personally, and spiritually, its up to you where you feel like you want or need to grow as a person, said Phil.

Phil publishes content on numerous topics, from meditation and mindfulness to relationship and work issues.

The blog focuses on providing free advice and information to help readers with a wide range of problems and questions, and currently has a reach of more than 250,000 monthly readers.

The true value of Self Development Journey lies in easy-to-read and more importantly relevant articles that offer helpful insight into common problems that millions of people across all compass points face daily.

Anyone who has ever set a goal knows that it takes more than just wishing and hoping to make it happen it takes action. Part of the answer is inspiration, accountability, and being able to relate to other people going through the same things as you are, Phil Ashton said.

Self Development Journey is an active blog that is frequently updated with fresh material. Phil strives to explore as many topics as he can and provide viable, easily implementable solutions, as well as explanations of the motivating forces behind each problem he is addressing.

More information about Self Development Journey is available on the companys official website.

Media ContactCompany Name: Self Development JourneyContact Person: Phil AshtonEmail: Send EmailCountry: United StatesWebsite: https://selfdevelopmentjourney.com/

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Self Development Journey On Meditation, Relationships, Habits, and Mindfulness - Digital Journal