The end of the ego

Indian Style Head Massage Offers Abundant Health Benefits →

ndian head massage is not only a treat but also provides numerous benefits to several mental and physical problems.

We have tried to enlist some of the benefits of the Indian head massage.

Relieves headaches, prevents migraines, and also soothes back pain

Tension in the neck, upper back, and head leads to migraine, back pain, and headache, which makes it very difficult to carry out the daily chores efficiently. In an Indian head massage, the therapist will apply slight pressure to the points in the arms and shoulders and the upper back in order to release the muscles. The therapist will gently massage the neck and the head to lessen headache and improve the circulation of the cerebral fluid.

Improves hair growth

By an Indian style head massage, a lot of improvement is seen in the rate of hair growth. The massage increases the amount of oxygen and nourishment to the hair follicles and scalp thus stimulating the hair growth.

Helps in detoxifying the body by improving lymphatic drainage

By having a head massage the blood flow to the neck increases and the lymphatic drainage is stimulated thus helping the body to detoxify.

Eases restlessness, insomnia, and sleeplessness

A gentle Indian style head massage offers relaxation and releases stress by giving an intense feeling of relaxation and well being.

Minimizes the symptoms of depression and anxiety

A good massage on the head improves the supply of oxygen to the brain. Owing to which the mood eases up and the level of anxiety decreases. 

Boosts up the energy levels

The Indian head massage has involvement of Ayurveda concepts. By a good head massage the level of healing increases and it brings more calmness. The Indian massage deals with the body chakras and leaves a powerful impact on rejuvenating the body balance.

Gears up the memory

With a good head massage, the thoughts running through the head slows down, alertness increases, and gives a lighter feeling in the head.

The Indian style head massage comprises the involvement of complete pressure points within the head and the neck. After a good Indian head massage, the complete body feels relaxed and the body is filled with positive energy. Thus once in a week do try for an Indian head massage and gain all the aforementioned benefits.

Dry brushing 101 →

by Harshitha Prabhakar | May 10, 2018, 12:00 AM IST

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Did you know there is a simple way to detox your skin, costs next to nothing and helps cleanse your body inside and out? As you hit your 30’s, your skin does not get rid of dead skin cells as effectively and dry brushing can help with exfoliating your skin. It helps promote smoother skin and aids lymphatic drainage. Here is your guide to dry brushing.

What is dry brushing?
It is the process of brushing your skin with a brush in a particular pattern to aid lymphatic drainage. It is suggested you do it before a shower and can be done once a week. 

What are the benefits of dry brushing?
Skin is an organ through which 1/3rd of your body’s wastes are eliminated. So it makes sense to keep your skin pores unclogged, right? Dry brushing helps exfoliate and de-congest your skin and flush out the toxins that are trapped in your skin. It helps your skin absorb moisturisers and oils better, and keeps it healthy. This process helps you get that smooth skin all year round. It aids lymphatic drainage which in turn helps you drain out toxins form your body. Lymph vessels run just below the surface of the skin and when you dry brush it stimulates normal lymph flow and helps the body detoxify itself naturally. It is known to reduce cellulite and because it boosts blood circulation, it gives you an energy kick when done in the mornings. 

How do I select a dry brush?
Choose a firm, natural-bristle brush with a long handle that will reach your entire back. Make sure you do not use synthetic bristles for brushing your skin. Cactus or vegetable-derived bristles are good for the skin. For delicate areas like your face, abdomen and breasts, use a softer, smaller brush.

How do I dry brush?

• Starting with your feet, gently massage your feet and soles and move up towards your heart in long smooth strokes. Lymphatic system drains towards the heart and direct all your strokes while dry brushing towards the centre of your body. 
• Repeat the same process with the hands. Start with the palms and brush in long strokes towards the centre of your body.
• Brush with circular motions on your stomach, abdomen, back and armpits.
• Switch to a soft, delicate brush for your face. Continue with gentle circular motions. 
• Make sure you use gentle strokes and do not scratch your skin. 

What do I do after dry-brushing?
It is suggested you dry brush before a shower and because you have just unclogged your pores, any body treatments you apply in the shower and later on will be absorbed better. 

Pro-tip:
Drink a cup of green tea or a cup of warm water with lemon to kick-start your digestion after dry brushing. Not only does this aid digestion, but it also gives you a healthy start to your day!

More on: Beauty, Skincare, Dry Brush, Dry Brushing, Exfoliate, Cellulite,Lymphatic Drainage, Skin

A NEW STUDY SAYS ONE ANCIENT SELF-CARE RITUAL MIGHT REDUCE YOUR RISK OF STROKE →

Sitting in a sauna is one of the most traditional (literally, ancient) ways to unwind and practice self-care. And although science has already pinpointed health benefits to soaking in the infrared heat, like that it keeps your blood pressure low, a new study has found that it might also diminish the likelihood of having a stroke.

The 15-year study, published in Neurology, looked at 1,628 adults, aged 53 to 74, with no history of strokes, who live in Finland—a country reportedly teeming with about 3 million healing saunas. The participants were categorized into three sauna-bathing frequency groups. They filled out questionnaires to record how often they visited as well as details about their overall lifestyle (alcohol intake, physical activity, blood pressure, etc.).

The group of participants who went to a sauna four to seven times a week had a rate of 2.8 strokes per 1,000 years (i.e., an extremely low risk). The rate was 7.4 for the group that went two to three times a week and 8.1 for the one that went once a week.

Over the course of the study, 155 of the participants experienced a stroke. From these results, researchers determined that the group of participants who went to a sauna four to seven times a week had a rate of 2.8 strokes per 1,000 years (i.e., an extremely low risk). The rate was 7.4 for the group that went two to three times a week and 8.1 for the one that went once a week.

Senior study author Setor K. Kunutsor, PhD, told Medical News Today that the relationship between saunas and lessening your chances of experiencing a stroke might be because unwinding in a sauna is a relaxing practice and is shown to reduce blood pressure. “These results are exciting because they suggest that this activity that people use for relaxation and pleasure may also have beneficial effects on your vascular health,” he says.

Still, there is a significant caveat: The study can’t prove that going to a sauna is what lowers your risk of experiencing strokes. For example, it could be that people who go to sauna once a day lead a life of leisure, whereas those who visit less frequently likely have stressful lifestyles or jobs that keep them busy.

Regardless, going to Finland, named the happiest country in the world—perhaps because of its Sauna Tour?—to bathe in healing hot air can only be a good idea.

If you’re very serious about your hydrotherapy sessions, plan your next date at an infrared sauna.

Osteopathy can be used to treat mental health issues related to back pain – new study →

Millions worldwide suffer from chronic musculoskeletal back pain (lasting more than three months). The problem is so big that in the UK alone, it is estimated that 116m days of work are lost, a million hospital appointments are made and five million GP visits are scheduled – just for low back pain. 

The physical agony is often not a standalone problem, however. 35% of people who suffer with low back pain are also diagnosed with depression, anxiety and social isolation.

NICE guidelines suggest that chronic back pain sufferers should have physical therapy as part of a broader package of treatment which includes psychological help. But we have been exploring how one single type of osteopathic treatment can be used to treat both the physical and mental conditions.

Osteopathic manipulative therapy is a drug-free medical approach which uses touch-based massage, manipulation of soft tissue and joints, and spine mobilisation procedures, to diagnose and treat pain related conditions. Practitioners use a structured evaluation to identify dysfunction relating to the skull, spine, pelvis and abdomen, as well as upper and lower limbs, and target treatment.

OMT has already been found to be effective for several types of muscoskeletal pain, such as chronic neck pain. In addition, it has been proven to be more effective than the standard primary care options – such as exercise and painkillers – at improving quality of life for those with persistent low back pain three and 12 months into treatment. 

Researchers have also shown that OMT can reduce subacute (between acute and chronic) low back pain. Accordingly, spinal mobilisation and manipulation alone have been found to be effective for acute, subacute and chronic low back pain. 

While this is all very positive, there is a pattern here. The limited OMT research has focused mostly on physical problems, not the associated mental health issues. 

Treating mental health issues

To find out more about how osteopathy could potentially affect mental health, at our university health and well-being academy, we have recently conducted one of the first studies on the psychological impact of OMT – with positive results. 

Spine mobilisation. Photographee.eu/Shutterstock

For the last five years, therapists at the academy have been using OMT to treat members of the public who suffer from a variety of musculoskeletal disorders which have led to chronic pain. To find out more about the mental health impacts of the treatment, we looked at three points in time – before OMT treatment, after the first week of treatment, and after the second week of treatment – and asked patients how they felt using mental health questionnaires.

This data has shown that OMT is effective for reducing anxiety and psychological distress, as well as improving patient self-care. But it may not be suitable for all mental illnesses associated with chronic pain. For instance, we found that OMT was less effective for depression and fear avoidance. 

All is not lost, though. Our results also suggested that the positive psychological effects of OMT could be further optimised by combining it with therapy approaches like acceptance and commitment therapy (ACT). Some research indicates that psychological problems such as anxiety and depression are associated with inflexibility, and lead to experiential avoidance. ACT has a positive effect at reducing experiential avoidance, so may be useful with reducing the fear avoidance and depression (which OMT did not significantly reduce). 

Other researchers have also suggested that this combined approach may be useful for some subgroups receiving OMT where they may accept this treatment. And, further backing this idea up, there has already been at least one pilot clinical trial and a feasibility study which have used ACT and OMT with some success.

Looking to build on our positive results, we have now begun to develop our ACT treatment in the academy, to be combined with the osteopathic therapy already on offer. Though there will be a different range of options, one of these ACT therapies is psychoeducational in nature. It does not require an active therapist to work with the patient, and can be delivered through internet instruction videos and homework exercises, for example. 

Looking to the future, this kind of low cost, broad healthcare could not only save the health service money if rolled out nationwide but would also mean that patients only have to undergo one treatment.

The guidelines on low back pain are clear: drugs and surgery should be the last resort →

Low back pain is the leading cause of disability worldwide and is becoming more common as our population ages. Most people who have an episode of low back pain recover within six weeks, but two-thirds still have pain after three months. By 12 months, pain may linger but is usually less intense. 

Still, recurrence is common and in a small number of people it may become persistent and disabling. Chronic back pain affects well-being, daily functioning and social life. 

A series on low back pain by the global medical journal The Lancetoutlined that most sufferers aren’t getting the most effective treatment. The articles state that recommended first-line treatments – such as advice to stay active and to exercise – are often overlooked. Instead, many health professionals seem to favour less effective treatments such as rest, opioids, spinal injections and surgery.

So, here’s what evidence shows you need to do to improve your low back pain.

Read more: Spinal fusion surgery for lower back pain: it's costly and there's little evidence it'll work

Risk factors for low back pain

The cause of most people’s low back pain remains unknown. But we do know of a number of risk factors that could increase the chance of developing low back pain. These include a physically demanding job that involves lifting, bending and being in awkward postures. Lifestyle factors such as smoking, obesity and low levels of physical activity are also associated with developing low back pain. 

People with low back pain should see a health professional to rule out the more serious causes of pain such as fracture, malignancy (cancer) or infection.

Once patients are cleared of these, the current guidelines from Denmark, the UK and the US advise self-management and psychological therapies as the initial response for persistent low back pain. These include staying active, doing appropriate exercises and undertaking a psychological program to help manage the pain.

Exercises such as Tai Chi, yoga, motor control (to restore strength, co-ordination and control of the deep core stabilising muscles supporting the spine) and aerobic exercises (such as walking, swimming, cycling and general muscle reconditioning exercises) are recommended.

If any of these therapies fail or stop working, the guidelines point to manual and physical therapies such as spinal manipulation (Denmark, UK, US), massage (UK and US) and yoga and acupuncture (US) – particularly for low back pain lasting more than 12 weeks. 

Exercise and psychological therapy

The guidelines are based on many studies that have shown the benefits of exercise and psychological therapies. For instance, a 2006 study compared pain levels across two groups of physically active people with chronic low back pain. 

Participants who followed a four-week program using Pilates exercise equipment reported a more significant reduction in pain and disability than those in a control group who received usual care (consultations with a health care professional as needed). The benefit for the exercise group was maintained over a 12-month period.

Another, 2011 trial explored the benefits of Tai Chi for those with persistent low back pain. Participants who completed a ten-week course of Tai Chi sessions had less bothersome back symptoms, pain intensity and self‐reported disability, compared with a control group who continued with their normal medical care, fitness or health regimen.

Chronic pain is linked with chemical and structural changes at all levels of the nervous system. These include the level of neurotransmitter changes that alter pain modulation, and sensitisation of the nerves involved in transmitting pain signals. Incoming pain signals can be modified by our response to persistent pain. 

Read more: Explainer: what is pain and what is happening when we feel it?

Psychological treatments – such as mindfulness-based stress reduction – focus on increasing awareness and acceptance of physical discomfort, as well as challenging emotions often associated with chronic pain. 

In a trial including 342 participants, around 45% of those who had completed eight sessions of cognitive behaviour therapy or mindfulness-based stress reduction had clinically meaningful improvements in bothersome pain at 26 weeks of follow-up. This was compared to only 26.6% of people who had received usual care.

Exercises such as swimming can help strengthen the core. from shutterstock.com

Manual therapy

In Australia, physiotherapists, chiropractors and osteopaths use manual and physical therapy to treat lower back pain. The treatments often include some form of spinal manipulation and massage, as well as advice to stay active and do exercises. This is consistent with The Lancet’s recommendations, also based on evidence from studies. 

A 2013 trial of people with acute low back pain compared the effects of spinal manipulation with those of the non-steroidal anti-inflammatory drug diclofenac (Voltaren) and placebo on their pain. Spinal manipulation was found to be significantly better than diclofenac and clinically superior to placebo in reducing disability, pain and the need for rescue medication. It was also found to improve quality of life.

Similar results came from another study of 192 people with low back pain that lasted around two to six weeks. Participants were randomly allocated to one of three groups: chiropractic manipulation with a placebo medication; muscle relaxants with sham manipulation; or placebo medicine with sham manipulation. All subjects improved over time, but the chiropractic group responded significantly better, with a bigger decrease in pain scores, than the control group.

Read more: Ouch! The drugs don't work for back pain, but here's what does

Physiotherapists, chiropractors and osteopaths are required by law to be registered with the Australian Health Practitioner Regulation Agency (AHPRA) to practise in Australia. To be registered, a person must complete a minimum of four years’ study at a university in a degree that includes a focus on non-pharmacological (drug-based), non-surgical management of musculoskeletal conditions, including low back pain. 

Under the government’s Chronic Disease Management Plan patients with persistent low back pain may be referred to physiotherapists, chiropractors or osteopaths for evidence-based therapies such as spinal manipulation and massage. If patients are unfamiliar with these therapies, they can discuss referral with their GP.

Physiotherapists, chiropractors and osteopaths can also be consulted without referral. Their services are usually covered by private health insurance. The AHPRA website lists registered practitioners in your area. 

One thing to look out for when you see a practitioner is the number of treatments they recommend. Patients usually start with a short course of two to six treatments to see if the treatment helps. It shouldn’t take many treatments for a change in symptom pattern to become obvious.

The message to the public and to health professionals is clear. People with non-specific low back pain need to learn how to independently manage their pain while remaining active, staying at work and maintaining their social life as far as possible.

Barral Visceral Osteopathy

Jean-Pierre Barral - Visceral Manipulation: neuroendocrine effects . DVD Trailer

THE COMMON COLD AND HOW OSTEOPATHY CAN HELP →

It’s that time of year where the weather is beginning to become cooler.

At the forefront of our minds is that cosy knitted jumper and preparations are in full swing to ensure the fire place is ready for winter.

If you’re like me, you love the change of season. Rugging up in the cold is an absolute pleasure. However, while I do enjoy the winter, I do not enjoy the common cold that often comes with it.

Winter colds are extremely common, hence the name “the common cold”.

You may have also heard of said cold being referred to as an upper respiratory tract infection.

For the most part, colds are caused by viruses.

On average, adults will contract two to four colds a year, while children – having less strength in immunity – will contract anywhere from five to 10 colds a year.

And although we’re unable to get rid of the virus, we can alleviate symptoms caused by it. The most common symptoms include: running nose, sneezing and cough, sore throat, headaches and swollen lymph glands.

Coughing and sneezing is a reflex, however, it uses a lot of the main respiratory muscle.

With continued coughing and sneezing these muscles become sore and fatigued and, in some cases, even strained.

These muscles often then become tight, pulling on the ribs, in turn bringing the ribs out of their correct alignment. This is where your osteopath can help.

Osteopaths can help restore the alignment back to its normal state and relieve muscular aches, tension and spasms, as well as help to alleviate various symptoms.

An osteopath will look at the systems in your body and assist in bringing the body to function at a more optimal level.

Osteopaths will work to help stimulate blood circulation to improve the immune function and response, increase venous and lymphatic drainage and therefore decrease congestion and support the innate self-regulating healing processes of the body. So, next time that pesky cold hangs on for too long, consider seeing an osteopath.

Neck pain: A problem of posture, tension or medical issues

Neck pain requires your attention.

Most neck pains are caused by tension and posture issues, but when present, medical problems must be ruled out.

Daily life stressors and anxiety are perhaps the most frequent cause of neck pain, as stress increases the muscle tone in structures of the body that require frequent muscle activation to stabilize, the neck is the primary victim of your stress.

If frequent, there could be association with migraines and headaches, which is called cervicogenic headache. According to research carried out on this type of headache, 70 percent of cervicogenic headaches are caused by a problem with the C2-C3 bones and their joints and soft tissues of the neck submitted to tension that put pressure on vascular structures that irrigate the brain. 

With regards to posture, a slouched posture that constantly places the head or the shoulder in a forward position, will shorten the suboccipital muscle groups (a series of short/strong muscles that connect the back of the neck to the skull) and these willbackward bend the skull on the neck vertebrae, placing tension on the muscles, and restrictions to the blood flow of the vertebral artery, or the Greater Occipital Nerve that innervates the back of the head, and thus create neck pain, headaches, and migraines. Maintaining this posture of backward bending or extension over time, will also put much pressure on the facet joints, in the back of the cervical spine, and will translate onto osteoarthritis of the neck that will also cause chronic pain.

Similarly, a posture of a flat neck, as this is a loss of the normal curvature of the cervical spine, will place constant pressure on the discs in between the vertebrae of the neck, the disc will lose content of water, the normal height of the neck will be lost as the vertebrae approach each other, and there will be pinching of the nerve root that exit through the side of the spine, referring pain to the arms, a condition named radiculopathy.

To reduce forward head/shoulders posture, for most of the cases and regardless of age, it is advisable to activate the “upper thoracic axial extension”. This means to pick the chest up and maintaining, in a progressive way. This will fatigue the muscles not used to maintain the corrected position, that’s way it must be performed progressively, within a range of comfort. It is proven that people in the military and police forces have less incidence of neck pain and less need of spinal surgery because they keep the chest up, to manifest their authority, and to look better. 

For a posture of a flat neck, specific exercises under the direction of a qualified Physical Therapist is recommended to increase the normal curvatures of the cervical spine.  

Treating the conditions above with pain medicines will provide pain relief for as long the medication takes effect. An examination by a Physical Therapist is valuable to determine if the neck pain is related to a true muscle-skeletal dysfunction or if the pain is caused by a medical problem or disease that will prompt referral to the proper specialty. 

If treatment options are suggested for a solution to the neck pain, a qualified Physical Therapist can offer Manual Therapy, distraction, and postural corrective approaches to treat the specific restrictions in the neck joints and restrictions of the neck muscles and their fascia (connective tissue that envelops the muscles), in order to put bone structures in place, reduce the muscle tension, reduce nerve entrapments, and help restore blood flow through the vertebral arteries to reduce or eliminate neck pain and cervicogenic headaches or migraines. 

Additionally, a qualified Physical Therapist can offer and recommend specific relaxation techniques, traction, customized and modified Yoga, modified Pilates, or Dry Needling (a technique like acupuncture), among other holistic techniques to address the neck pain and headaches. 

Ergonomics are also important in address neck pain. Among many aspects of ergonomics and neck pain, a proper pillow is important to start reducing and preventing neck pain. A proper pillow is one that keeps the neck neutral (without any side bending) in the side lying position. If the neck is bent to the bed, the pillow is flat; if the neck is bent to the ceiling, the pillow is thick. If the pillow in side lying maintains the neck neutral for 5 minutes, that’s a good pillow to use either in side lying or back positions in bed. 

Once the pain has been reduced and the posture has been improved, the qualified Physical Therapist will have to customize specific exercises for neck strengthening, to maintain and improve the gains, and prevent further development of reoccurrence of neck pain. This is called, cervical stabilization. 

Physical Benefits of Using a Sauna →

Physical Benefits of Using a Sauna

Sauna use may lower the risk of dementia and may improve vascular function and your ability to improve focus and attention.

Other research has demonstrated the ability of heat stress to promote myelin growth, helping your brain to function faster and repair nerve cell damage.

Heat may increase the permeability of the blood-brain barrier, stimulating cerebral output of brain-derived neurotrophic factor, activating brain stem cells to convert into new neurons.

Sauna use may help soothe muscle tension and is beneficial in helping the body recover from strength and endurance training sessions.

In one study of 44 patients with fibromyalgia, researchers found a reduction in pain between 33% and 77% after use of a far infrared dry sauna, and months after the study had concluded, the participants continued to report a reduction in pain between 28 and 68%.

Sauna use may naturally release human growth hormone (HGH), reducing serious muscle loss and atrophy occurring with aging.

Injections of HGH are banned in nearly every professional sport due to potential side effects and long-term harm. This use is unnecessary as there are ways to naturally optimize your HGH using high-intensity exercise, intermittent fasting and saunas.

Sauna use has demonstrated benefits for individuals suffering from asthma, bronchitis and obstructive pulmonary disease. Those with rheumatoid arthritis and ankylosing spondylitis report positive effects from using infrared sauna therapy, reporting less pain and stiffness after 4 to 8 weeks of treatment.

There are several types of saunas to choose from they are as follows:

• Finnish sauna, either wet or dry
• Far-infrared saunas
• Near-infrared saunas (emitters and lamps)

The difference between an infrared sauna and the traditional Finnish-style saunas, whether wet or dry, is the Finnish-style sauna heats you from the outside in, like an oven.

The infrared sauna heats you from the inside out.

Infrared saunas are particularly known for their ability to promote detoxification, and the heating method is part of the reason. By heating your tissues several inches deep, the infrared sauna may enhance your natural metabolic processes and blood circulation, also helping oxygenate your tissues.

Near-infrared saunas have additional benefits over others, including far-infrared saunas.

Near-infrared penetrates your tissue more effectively than far-infrared since wavelengths under 900 nanometers in the near-infrared are not absorbed by water like the higher wavelengths in mid and far-infrared, and thus can penetrate tissues more deeply.

But, before you jump into a sauna, there are a safety factors to consider, they are as follows:

1. Drink plenty of water to stay hydrated. Heat stress or heat stroke are real possibilities from excessive fluid loss. The potential for the effects of significant dehydration are higher when you use a sauna after a hard workout. Carry a water bottle, preferably protected glass, with you and drink frequently. Do not drink alcohol in a sauna as the alcohol and heat may trigger a cardiovascular event.
2. If you experience a headache after using a sauna or hot tub, you may want to use a cool rag over your head so your body will cool more easily. Your core temperature will still rise, but the experience may be more pleasant for you.
3. If you are trying to have a baby, then steer clear of the sauna. As your body heat rises, so does the temperature of your testicles, reducing your fertility. This reduces your sperm count and motility. The effect is reversible, but can take up to five weeks. You’ll also want to avoid the sauna during pregnancy as it may cause fetal abnormalities.
4. A sauna is supposed to be relaxing and not a torture chamber. Our body is designed to function optimally at 98.6 F (37 C). Raising your core temperature above 104.8 F (40.4 C) is a medical emergency. Staying in a sauna longer than you should, or becoming severely dehydrated, can lead to death. Avoid using a sauna by yourself, always sauna with a buddy.
5. Steer clear of public saunas that are not thoroughly and carefully cleaned between clients. Remember, saunas detoxify your body of heavy metals, which are released in sweat. When entering a sauna that has not been cleaned you can potentially absorb the heavy metals and toxins from the prior users through your skin.

Health centers offering sauna therapy have rigorous cleansing protocols in place between each patient, which is something you likely will not find in your local gym or other places offering saunas for public use.

Ideally, consider purchasing a sauna for use at in your own home.

Eat healthy, Be healthy, Live lively

Are you Detoxing? Here’s a Pair of 20-Minute Detox Workouts →

We used to think of “detox” as a seven-day juice cleanse, but today we are getting hit with toxins from the air we breathe, the food we eat and the water we drink. To feel our absolute best and perform at maximum capacity, we need to be thinking about detoxing and doing it on a weekly and even daily basis. So how do we do this?

Get rid of toxins that are not just in the blood…but also the organs, the brain, and even the cells. This takes time and needs to be done properly. I have teamed up with Dr. Daniel Pompa to facilitate his 90-Day Detox program that cleanses down to the cellular level. If you want more information about that, please contact me, here.

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So how does this translate into a workout?

Well, it’s good news for the people that don’t have time for a longer workout. The newest science shows that doing less can actually do more. You just have to do it correctly. I’m all about biohacks and I only exercise if it is fun for me, so this information was well received.

It will take about 20 minutes and you don’t even have to leave the house. Let’s start with Rebounding—which is actually using a mini-trampoline to get moving.

Rebounding has a list of about 100 benefits, but I will list only the ones that apply to detox here:

—Boosts lymphatic drainage
—Strengthens immune system
—Aids in digestion
—Stimulates mitochondria (creates cellular energy)

I suggest jumping for eight to 10 minutes. Simply turn on some motivating tunes and getting moving…fast, slow, high, or low. This is great to do first thing in the morning; it really starts your day off right! Or you do it when that mid-day slump kicks in.

Mini-tramps come in all sizes and prices. If you have chronic pain or injuries it might be worth investing in one of the pricier ones that has impact-absorbing springs.  But I bought this one for $36 a few years ago and it still works great.

Next is burst training. It is high intensity, short bursts of exercise paired with alternate longer rest periods. If you are traveling and/or don’t have a trampoline, just doing this will give you plenty of benefits. Burst training:

—Burns twice as many calories in half the time of long-slow duration cardio workouts and weight training
—Greatly increases metabolism by creating an adrenal, thyroid and growth hormone response that no other workout comes close to

This actually happens after the workout and continues for 36 hours after, so you don’t even have to do it every day. You are actually burning fat as you work at your computer or pick up your kids from school later in the day!

You can run/walk outside or on a treadmill, do the stairs, ride a bike…but for the sake of this article I want to use something you can do at home. Do 60 seconds of squats at a rate that gets you breathing hard (you can use weights if you have them and lift weights above your head when you stand up… and even jump if you want more cardio). The idea is to increase your heart and breath rate. Then rest for two minutes. Repeat that two-step process four times. That’s 12 minutes total.

Seems to good to be true? We don’t have to kill ourselves to be fit. This workout is way less taxing on your adrenals than any 60-minute workout and it is definitely more dynamic and interesting, too. I have found myself having more energy and burning fat while doing way less. Try it and let me know your experience.

How trauma affects the body →

Trauma affects the development and function of the right hemisphere of the brain including the precuneus, which together is the area of the brain that maps self-awareness, awareness of the inner states of the body. Trauma is not a mind or memory issue (as is commonly thought) but a body issue.

There is a significant amount of emotional energy that is aroused during a traumatic experience and ‘The function of emotions is to take physical action’ (1). However in trauma, the body has not been able to ‘follow through’ on the necessary action. As a consequence, traumatised individuals are automatically continuing the action, or rather the attempt at taking action, which began in the trauma situation, in an endlessly repeating loop. But this cannot result in protective interaction so meaning is lost and the person loses their place in the world (1). If stopped or stuck like this the limbic system’s fear, fight, flight response turns the only way it can go, inward, and an inner state of panic or hyper-arousal is maintained; the only change or sense of control that is left is that of our inner biology.

The Postures of Trauma

Our body has an impact on our emotions: the way we hold or move our body will help to suppress or express emotions. In trauma survivors the negative emotions – fear, anger, shame – massively overpower and suppress the positive emotions – curiosity, joy, gratitude etc. Typical trauma ‘postures’ and associated emotional states I have seen include:

• Crumple – the collapse response. They have given in – this is the final action of the fear-flight-flight-freeze response; when nothing else has worked, give up. Shame, sadness or guilt is the predominant emotion. Shoulders rounded, chest collapsed inward, head looking down to the floor, sighing. The person may be more stuck on the exhale.

• Spacey – off balance emotionally or mentally and/or somatic dissociation. Hardly breathing at all, they are out of their bodies. Posture may look somehow disjointed, they will be disconnected in other ways i.e regularly go off on a tangent in their train of thought, or be preoccupied/distracted, there may be a spacey or childlike quality to their voice. These people will be uncoordinated, and will find it hard to be aware of the sensations and feelings in their bodies.

• Brace – everything tightens up, hands, arms, neck, shoulders will look tense. Their face and jaw will be tight. They perhaps look ready for attack or defence – the emotion is fear or perhaps anger/rage. There is very little movement in the neck, which is perhaps pulled into the head/spine, shortened somehow, chin draw in, they may look at you from underneath their eyebrows. Breathing is frozen, with little movement because of the brace response.

• Armour – the body is bulked up as a defence against the damaged ego underneath, through muscular development or even obesity, this is like the body is a protective armour for someone who vows not to let the world penetrate him again or ‘never will I be hurt like that again’. Breathing may be reversed breathing, the chest is puffed up to ‘man up’ for the attack. Anger is near the surface, as anger, rage or passive-aggressive forms of anger.

• Startle – predominant emotions of panic, anxiety and tension are very near the surface. Here the damaged ego is vulnerable and exposed. Breath is high, fast and shallow – hyperventilation. Eyes are wide open, frame often slight gazelle-ish, movement and speech fast.

• Shutdown – numbing or dissociation/depersonalisation. Presents as listlessness, apathy, anhedonia (inability to enjoy things), lacking of energy, focused on the negative and whining or moaning. May present as distracting, and cynical or overly logical and questioning everything, body will be quite rigid and uncoordinated.

There is particular interest in the muscles of the neck in trauma.  The sternocleidomastoid muscle is the ‘muscle of curiosity’, it enables the neck to move to express the emotion or state of curiosity – stretched forward, listening, alert. So the way people move, or don’t move, their neck says a lot about trauma. In the emotion of curiosity the brain region of the hippocampus is active , which is another key area along with the amygdala involved in processing traumatic events . The hippocampus is called the ‘gateway’ to the limbic system , it is involved in the processing and integration of memory and emotion, giving space and context to an event and putting it in proper perspective. Hippocampal activity is suppressed in trauma, so that this ‘filing’ process can’t happen.

 

The Role of the Autonomic Nervous System

In trauma, the sympathetic nervous system (SNS) remains in a state of high arousal or mobilisation. The other aspect of the autonomic nervous system (ANS) that is involved in the trauma response is the parasympathetic nervous system (PNS). It is well-known by yoga teachers that the PNS influences the relaxation response and has a calming effect on mind and body, but Porges’ (2) work elaborates on this, talking about the importance of ‘vagal regulation’  or the ‘vagal brake’ which is the effect that the (myelinated branch) of the PNS has on slowing the heart rate and reducing metabolic demands. This slowing or brake affects the respiratory sinus arrhythmia of the heart (RSA) – which is the tendency of the heart rate to slow down on the out-breath (i.e. relaxation takes place on the exhale) – and heart rate variability (HRV) which is the key measure of physiological coherence.

In trauma survivors the regulatory capacity of the PNS and the vagal brake is severely compromised and is likely to contribute to the problems that affect regulation and lack of responsiveness to interpersonal comfort in traumatised individuals.  Poor vagal tone plays a significant role in the symptoms of PTSD and post-traumatic stress.  And in order to come to terms with the past, it seems to be essential for the trauma sufferer to learn to regulate their physiological arousal and retune their autonomic regulation.  In other words, to move from a fight-or-flight state, to a physiological state associated with relaxation, safety and social engagement. Therefore, whilst perhaps yoga alone is often not enough to heal trauma, it is absolutely essential in helping the client shift to a calmer, physiological state from which he or she can access the psychological and somatic mechanisms and processes that are the foundations of healing trauma in body-centred psychotherapy. In contrast, the psychological mechanisms and processes involved in the more traditional psychotherapies (talking therapy) will have little impact on trauma sufferers.

References

1. Van Der Kolk. Clinical Implications of Neuroscience Research in PTSD. New York Academy of
   Sciences Annals. 2006. 1071 pp 277-293  
2. Porges, S. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions,
   Attachment, Communication, Self-Regulation.

Find out more about how body-based psychotherapy can help heal trauma.  

How to feed a happy healthy gut →

How to feed a happy, healthy gut

(iStock)

By Carrie Dennett May 27, 2016

If you ever feel like it’s you against the world, consider how your gut microbiota feels. Your genes and your environment interact constantly, and your gut is the largest meeting point. On security duty is your microbiota, the collection of about 100 trillion bacteria and other microbes that live in your intestines, especially your large intestine (the colon). As scientists look for explanations for the roots of chronic disease as well as the connections between nutrition and health, the answer may be in your gut — and what you feed it.

The microbiota-inflammation connection

One reason that the state of your intestinal ecosystem has a profound effect on your health is that one layer of cells is all that separates your immune system from the contents of your gut, and inflammation is our immune system’s main weapon against foreign invaders. 

A healthy, balanced gut microbiota promotes a strong immune system and lower levels of chronic inflammation. An unhealthy microbiota has been linked to obesity, asthma, allergies and autoimmune disorders such as celiac disease, Type 1 diabetes, inflammatory bowel disease and rheumatoid arthritis. Increasingly, chronic inflammation is also thought to be a root cause of cardiovascular disease, Type 2 diabetes and some forms of cancer. 

Care and feeding of your microbiota

Because everything we eat comes into contact with our microbiota, a diet high in refined, heavily processed foods will send our microbiota out of balance. The relationship between food and the microbiota is a two-way street: The food we eat affects the composition of our microbiota, and the composition of our microbiota affects how we digest and absorb our food.

The connection between what we eat and the health of our microbiome is complex, but a plant-based diet with lots of fiber and regular consumption of fermented foods nourishes and stimulates beneficial bacteria, which over time can shift the balance of your microbiota in a healthier direction. 

 3:01

Introducing the human gut microbiome

Trillions of microscopic bacteria make up a unique microbiome fingerprint in humans that can contribute to good health. (The Canadian Digestive Health Foundation)

Why fiber is your friend

Your microbiota adapts to its environment, and if that environment doesn’t provide the fiber it needs, your microbes will instead dine on the thin layer of mucus that protects your intestinal lining, potentially leading to a “leaky gut” and all number of health problems. So nurture a stable and diverse community of intestinal critters by offering them a fiber smorgasbord from a diet rich in vegetables, fruits, whole grains and pulses (beans and lentils). These foods are rich in “prebiotic” fiber, or dietary fiber that escapes digestion in the small intestine but is fermented by the types of bacteria you want to have hanging around in your colon. 

Although many plant foods contain fermentable, prebiotic fiber, these are some of the richest sources: artichokes, asparagus, bananas, plantains, barley, rye, wheat, alliums (garlic, leeks, onion), brassicas (broccoli, cabbage, Brussels sprouts), jicama, lentils, chickpeas, red beans and soy products. If you aren’t eating a lot of fiber-rich foods, increase your intake slowly. Some prebiotic fibers can cause flatulence if you eat too much, too soon. They can also provoke symptoms in some people who have irritable bowel syndrome. 

Good food for your microbiota also comes from resistant starch, which is found in whole grains as well as in cooked and cooled pasta, rice and potatoes. Some people find that it’s easier to boost intake of resistant starch than fiber.

Seeding the microbial garden

Properly fermented foods are teeming with beneficial, health-promoting microbes, or probiotics. When you eat these foods regularly, they may help maintain or improve the population of good microbes in your gut. Eat probiotics in the form of fermented dairy products such as unsweetened yogurt and kefir (fermented milk), fermented soy foods such as tempeh and miso, or fermented vegetables such as sauerkraut, pickles and kimchi. Look for “live food” or “contains live cultures” on these products. 

[Greek? Nonfat? Fruit-flavored? A dietitian dishes on yogurt.]

Encouraging diversity with the right fats

Diets high in saturated fat are harmful to microbiota diversity, so opt for plant-based sources of monounsaturated fats such as olive oil, avocados, nuts and seeds. Another way to reduce saturated fat is to include more plant-based meals in your week, a la Meatless Monday.

Fueling your fermentation factory

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Eating food rich in prebiotic fiber along with fermented foods promotes the growth of bacteria that break down plant starches and fibers into short-chain fatty acids (SCFAs). Some SCFAs may protect against inflammation and cancer, while others help us absorb essential minerals from our food, including calcium, magnesium and iron. 

Individuals who consistently eat plant-based diets, such as vegan, vegetarian or Mediterranean diets, tend to have higher levels of SCFAs. This suggests that the amount of fermentable fiber matters more than the diet itself. Because not all fiber is the same, when you eat a variety of whole plant foods you nourish the microbes that can break down that fiber and encourage a more diverse and robust gut ecosystem overall.

Dennett is a registered dietitian nutritionist and owner of Nutrition by Carrie.

More from Lifestyle:

How to Go to Sleep When You're Stressed to the Max →

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Here's exactly what to do when you have anxiety-induced insomnia. 

JENNA BIRCH 

February 14, 2017

Americans were so stressed during the election cycle that the American Psychological Association released coping tips. Now, we're dealing with "headline stress disorder," according to Steven Stosny, PhD, a Maryland therapist who wrote about the phenomenon last week in the Washington Post. "For many people, continual alerts from news sources, blogs, social media, and alternative facts feel like missile explosions in a siege without end," he said.

An uptick in anxiety levels—whether due to the never-ending negative news cycle, long hours at work, family drama, or something else—can have a serious impact on sleep. (Who hasn't lain awake at night with worries racing through their brain?) If you find yourself tossing and turning, you need a new strategy when you hit the sack, says Nancy Foldvary-Schaefer, DO, Director of the Sleep Disorders Center at Cleveland Clinic. “Acute insomnia is super-common, and can be the result of any life stressor,” she says. “It can happen after a move, a new job, ora new president.”

How do you deal? Here’s Dr. Foldvary’s nighttime slowdown plan.

Identify your stress trigger and deal with it early in the day

If you can figure out the source of your new worries, do it. This way, you can mentally handle it in a productive way well before bedtime—say, right after dinner, says Dr. Foldvary. “You want to work on it early, away from the bedroom,” she says. “Ruminate, think through the stressor. A lot of my patients keep a ‘worry journal’ to write out their feelings. This helps put away your anxiety before bed.” If you can quiet your mind before you lay down, you’re less likely to toss and turn. “The habit of ruminating in bed can turn acute insomnia into chronic insomnia,” says Dr. Foldvary. Yikes.

Pay attention to your bedroom atmosphere

Especially when you’re struggling to sleep, you want the perfect environmental conditions to get a good rest. “Make sure the temperature is just right—not too hot, not too cold,” Dr. Foldvary says. “Make sure you have a comfortable mattress and pillow. You may have to deal with anything that could be disrupting your sleep, like a spouse who snores or a pet that likes to climb into bed.” Even if these tiny elements weren’t bugging you before, they might suddenly be keeping you awake. Time to adjust the temperature dial, invest in earplugs, pick out more comfortable bedding, or kick Spot out of the sheets.

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Eliminate all sources of caffeine and alcohol

Some people are more sensitive to jolts of caffeine than others, so watch how much you’re consuming and when. You might need to put a freeze on coffee at 2pm, or even earlier if you’re still struggling to sleep at night after making adjustments. Dr. Foldvary says to also check hidden sources of caffeine, and stop consuming those at 2pm, too. They include chocolate, hot chocolate, green and black tea, some pain relievers, and soda.

“Alcohol is another big one,” says Dr. Foldvary. “It’s deceiving. A lot of people feel it’s helping them to fall asleep, and while it can cause sleep onset, research shows also shows alcohol fragments sleep.” This is especially true for women: A 2011 study found that women slept more fitfully and for less time after a night of drinking than when they were sober, and that they slept less soundly than men with the same blood-alcohol content.

If you wake up in the night, don’t stay in bed too long

It’s possible that stress may cause you to fire awake in the middle of the night, too, and not just block your ability to fall asleep. Dr. Foldvary says you should never lay in bed for more than 20 minutes trying to drift off; this may cause you to ruminate on your worries, or simply stress over your sleep issues. “Get up, and do something relaxing or boring,” she says. “Don’t turn on the TV, which can be stimulating. Don’t read a book that will be a page-turner. Maybe read a slow section of the newspaper, or iron some clothes. When you start to feel sleepy again, go back to bed.” Whatever you do, just do not watch the clock. “This is what you learn in cognitive behavioral therapy for insomnia,” Dr. Foldvary explains. “Create productive habits, set the right expectations, clear your mind and relax.”

RELATED: 5 Signs You Could Have a Sleep Disorder

If your insomnia keeps up, see your doc

Check in with a doctor if you’re having trouble sleeping at night, you’ve tried self-management strategies, and you just can’t catch enough z’s. “Some people wait too long,” Dr. Foldvary says. “I’ve had some patients come in after 20 years of insomnia. A clinically significant problem exists if insomnia lasts more than three months, so call your primary care doctor if you can’t sleep after that time.” Many PCPs have sound strategies for dealing with insomnia. Some might refer you to a sleep disorders specialist or cognitive behavioral therapist.

While Dr. Foldvary says many tend to want to resort to a quick-fix sleeping pill, she’d suggest trying behavioral changes first. “Some people want a way out of doing the work, when they haven’t done any of the basics,” she explains. In actuality, a pre-bedtime game plan and a few changes might be all it takes to cure your acute insomnia. So, do the work!

The vagus nerve, emotions and the difficulty with mindfulness practices →

POSTED BY TRACY A. ANDREWS, MSOM, LAC ⋅ 18 AUGUST 2011⋅ 190 COMMENTS

FILED UNDER  BESSEL VAN DER KOLK, CHINESE MEDICINE, DISSOCIATION, DISSOCIATIVE DISORDERS, EMOTIONS, MEDITATION, MINDFULNESS, NEUROFEEDBACK, TRAUMA, VAGUS NERVE

“Now, many people who don’t know a lot about trauma think that trauma has something to do with something that happened to you a long time ago. In fact, the past is the past and the only thing that matters is what happens right now. And what is trauma is the residue that a past event leaves in your own sensory experiences in your body and it’s not that event out there that becomes intolerable but the physical sensations with which you live that become intolerable and you will do anything to make them go away.” (Bessel van der Kolk)

Last week, during a two-day deep cleaning/paint prep binge (see the kitchen ceiling to the right!), I listened to a recorded talk by Bessel van der Kolk given at the May 2011 22nd Annual International Trauma Conference. The title of van der Kolk’s title is a mouthful: “Putting neuroplasticity into clinical practice with neurofeedback: rewiring the brains of children and adults who lack safety, self-regulation, capacity for play, and executive functioning.” The lecture in itself was interesting enough to keep me attentive for its length, but what particularly captured my interest is the manner in which he described the relationship of the vagus nerve to our emotions.

As I remembered from anatomy, the vagus nerve (cranial nerve x) innervates the diaphragm [author’s correction – the phrenic nerve provides motor innervation of the diaphgram] but what failed to register in class is that the vagus nerve also innervates much of our viscera – in fact all of our internal organs with the notable exception of the adrenal glands. It supplies parasympathetic fibers to these organs, meaning that the vagus nerve is a “rest and digest” nerve, not a fight or flight nerve. Van der Kolk quotes from Darwin’s work, “the heart, guts and brain communicate intimately via a nerve” – the pneumogastric or vagus nerve – “the critical nerve in the expression and management of emotions in both humans and animals…. When the mind is strongly excited it instantly affects the state of the viscera.” This is, of course, why our guts react strongly to our emotional state.

Van der Kolk continues with the statement that grabbed me: “what makes life unbearable is not emotions but physical sensations.”

“When you have a persistent sense of heartbreak and gutwrench, the physical sensations become intolerable and we will do anything to make those feelings disappear. And that is really the origin of what happens in human pathology. People take drugs to make it disappear, and they cut themselves to make it disappear, and they starve themselves to make it disappear, and they have sex with anyone who comes along to make it disappear and once you have these horrible sensations in your body, you’ll do anything to make it go away.”

“If these sensations last long enough, your whole brain starts fighting against emotions. And what happens in the long range is that traumatized people who continuously have a state of heartbreak and gut wrenching feelings learn to shut off the sensations in their bodies. And they go through life not feeling their physical presence.”

He then touches on a very important point and one that strongly resonates with me – “it’s a beginning of understanding why traumatized people have such a hard time with mindfulness and why mindfulness in principle doesn’t work for traumatized people because they cannot feel.” Van der Kolk had sent many of his highly traumatized patients to do mindfulness exercises with Jon Kabat-Zinn and found that many of them were returning in a state of upset and agitation.

“As they became silent and started to pay attention to themselves, they get overwhelmed with the physical sensations and they would flee, because being mindful means that you get confronted with your internal world.” In other words, the sensations of the internal world can be so intense that, lacking the tools to work through those sensations, people dissociate during mindfulness exercises. This is not limited to mindfulness exerces but happens in other types of movement, meditative, or healing practices, such as qigong, yoga or massage.

What van der Kolk has found to be a useful tool for moving through this difficulty is neurofeedback, which helps individuals learn to self-regulate by utilizing a feedback tool very similar to a video game that rewards the user for achieving target states such as relaxation, alertness, or focus.

One type of neurofeedback

While neurofeedback is a very useful tool and may be a major breakthrough in trauma recovery, it is not always easy to access. Although I am less familiar with them, there are other therapies such as Hakomi method and SomatoEmotional Release that help individuals work with the emotions and physical sensations that often trigger dissociation. A major focus of my studies at this point is to understand better how Chinese/Traditional East Asian medicine works with trauma and the emotions. I suspect that many different modalities can be useful for learning to be present and integrated with our bodies, but also argue that the role of the practitioner and power of intention are key ingredients in the process.

I also believe that bodywork and somatic re-education (acupuncture, massage, tuina, qigong, sotai, et) are essential components to releasing and restoring function to tissues and organs that have lost mobility due to years of fleeing from those physical sensations that van der Kolk describes. We may learn to stay present with our physical sensations, but if the diaphragm is hypertonic (or too tight, just like your shoulders) or the stomach can’t move properly in the abdominal cavity, we will have to work really hard to achieve calm presence when we could instead work to unblock stagnation and release tissues. However, the issue is often truly much more complex than this and healing for many people occurs not by a magic button but through many interwoven processes that may include acupuncture, movement work, EMDR, neurofeedback, nutritional counseling, talk therapy, and meditation or mindfulness practices.

I’ve been unable to get Van der Kolk’s talk out of my mind. Although none of the concepts are unfamiliar to me, there is a sense that I’m missing something or that this visceral-emotional relationship needs to be more closely explored. In Traditional East Asian Medicine (TEAM), the emotions closely affect and are affected by the viscera but I have yet to truly explore the many classical references to this relationship. Spending some time sitting with the classics may help shed some light on how and why acupuncture, moxibustion and other TEAM modalities have been known to treat trauma and shock. A worthwhile topic to explore next.

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11 Signs And Symptoms Of Vitamin B12 Deficiency →

11 Signs And Symptoms Of Vitamin B12 Deficiency

CUREJOY EDITORIAL   FEB 23, 2018

11 Min Read

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Symptoms Of Vitamin B12 Deficiency

• Dizziness
• Pale skin
• Poor vision
• Muscle weakness
• Constant fatigue
• Depression

Symptoms of vitamin B12 deficiency are so varied that it's often difficult to diagnose the deficiency on the basis of symptoms alone. If you lack B12 whether due to your diet or poor absorption, you would experience fatigue, shortness of breath, muscle weakness, dizziness, poor vision, pale or yellow skin, a smooth tongue, and even vitiligo. You may also have more episodes of brain fog and depression. 

Though vitamin B12 deficiency is fairly common across the world, it’s often difficult to diagnose this deficiency just through symptoms. This is because vitamin B12 deficiency manifests in a widely diverse range of symptoms, from dizziness to OCD, all of which could be caused by another ailment or deficiency. Moreover, although B12 is a water-soluble vitamin, your liver could store it, unlike other vitamins, in amounts that could last you a good 3–5 years even after you stop consuming B12-rich foods.1 As a result, your B12 deficiency symptoms might show up much later than when the deficiency started. High levels of folic acid from supplements or fortified food could also mask your B12 deficiency.

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To absorb vitamin B12 efficiently, the body needs enough stomach acid and a protein called intrinsic factor (IF). So people with low stomach acid or low IF levels (as in pernicious anemia) may suffer from a deficiency.

While a deficiency could occur due to the lack of B12 foods in the diet, as in the case of vegetarians or vegans, more insidiously, it could also occur when your body cannot absorb it effectively. So if you have any of the following risk factors, it might be wise to keep an eye out for the symptoms and get your B12 levels checked periodically.

• Vegetarianism
• Veganism
• Alcoholism
• Stomach or intestinal disorders
• Use of antacids and proton pump inhibitors for a long time
• Stomach reduction surgery
• Pernicious anemia
• Aging
• Genetic conditions

As vitamin B12 is involved in so many functions in the body, from producing DNA, RNA, and red blood cells to producing energy, a vitamin B12 deficiency can manifest in a wide variety of symptoms. Here’s a roundup.

1. Dizziness

If you often feel a “head rush” when you get up after sitting for long periods of time, or while climbing up a flight of stairs, you might have a vitamin B12 deficiency. When your body has low levels of the vitamin, you may lose your balance, especially when you move too fast. If you’re feeling dizzy too often, you might want to make a trip to the doctor and take a blood test to detect your B12 levels.2 Dizziness or lightheadedness is a classic symptom of low blood pressure, and low blood pressure is a common fallout of vitamin B12 deficiency.

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2. Numbness Or Pins And Needles

It’s common to experience the sensation of numbness or “pins and needles” if you sit or stand in a certain position for too long. However, if you feel these even when you’re not compressing or exerting pressure on any body part, it could indicate a vitamin B12 deficiency. A vitamin B12 deficiency does not just lower your blood pressure but it also reduces the production of healthy RBCs in your blood, thus reducing oxygen supply to other organs. This is what causes the numbness.3

The pins and needles sensation could also be caused by demyelination of nerve cells – certain nerve cells are covered with a protective sheath called the myelin sheath which speeds up nerve signal transmission. Lack of vitamin B12 leads to the degeneration of the myelin sheath.

3. Pale Or Yellow Skin

Pale and yellowish skin is one of the most common signs of a B12 deficiency. You may even notice a slight yellow tinge in the white of your eyes, not unlike in jaundice. When the B12 levels in your body dip, red blood cells become fragile and start breaking down into bilirubin. While skin paleness shows that there’s a drop in the levels of functional RBCs, the yellowness can be attributed to the increased levels of bilirubin – which is the same compound that makes the skin of jaundice patients go yellow.4

4. Skin Lesions, Vitiligo, And Sore Tongue

Any change in the B12 content in the body can lead to skin problems like vitiligo, dermatitis, hyperpigmentation, or acne. Skin lesions, especially those not responding to any other treatment, are most likely from a B12 deficiency.5Your hair and nail could change, too.

Glossitis or inflammation of the tongue is another symptom of vitamin B12 deficiency.6 In this condition, the tongue becomes smooth and loses its taste buds, which may make food intake difficult and further reduce your nutrient intake.

5. Poor Vision

If you’re experiencing blurriness or double vision even though you don’t have any eye disorder, you could have a B12 deficiency. Vitamin B12 is necessary for optimum nerve function. A B12 deficiency could damage your optic nerve – a nerve that transfers information and signals from your eye to your brain – causing impaired vision. In a study, children with poor eyesight reported improvements in their vision after B12 supplementation.7

6. Muscle Weakness

If you were able to deadlift with ease at the gym but are now unable to carry even a small backpack, your muscles might be weak. Muscle weakness is a telltale sign of a B12 deficiency, as your muscles aren’t receiving enough oxygen (due to your poor RBC count) to perform everyday activities.

7. Constant Fatigue And Shortness Of Breath

It’s normal to feel tired after a long day at work or after an intense workout. But if you feel tired all the time even when you haven’t performed any physically (or mentally) strenuous activity, a vitamin B12 deficiency could be at play. The lack of vitamin B12 affects your blood’s capacity to carry oxygen. Since all your organs don’t receive sufficient oxygen, you may frequently feel tired and short of breath. Plus, vitamin B12 is one of the vitamins required for converting the glucose from your food to energy. And a deficiency can adversely affect glucose metabolism and reduce the energy released.8

8. Stomach Problems

If you’re experiencing diarrhea or bloating even though you maintain a healthy diet, then your body might not be absorbing vitamin B12 properly. Due to this, the cells of your gastrointestinal tract don’t receive enough oxygen, leading to digestive problems like gas, constipation, diarrhea, loss of appetite, and weight loss.

9. Memory Loss

Most of us have a good long-term memory but often forget where we kept our car keys, house keys, or even our spectacles. But if this “forgetfulness” is becoming a daily occurrence, your low vitamin B12 levels might be to blame. A deficiency of vitamin B12 can cause a milder type of dementia that resembles the first stage of Alzheimer’s. Since prolonged B12 deficiency has been linked to Alzheimer’s or dementia, it’s a good idea to get your vitamin levels checked periodically, especially if you have a family history of these disorders.9

10. Depression

Of late, if you’ve been feeling generally low without an immediate cause, vitamin B12 deficiency could have a role to play in generating the “blues.” Vitamin B12 is believed to be a determinant of the one-carbon metabolism, which is essential for nerve function. Also, since B12 is a cofactor in the synthesis of dopamine (your body’s happy hormone), a deficiency could reduce the levels of dopamine in your body. Although it’s unclear how exactly vitamin B12 influences a complex illness like depression, studies show that depressed patients have reduced B12 levels in their blood. In fact, therapists often prescribe 1 mg vitamin B12 to those with depression.10

11. Mental Disorders

Although rare, a few cases have been reported where a long-term vitamin B12 deficiency has resulted in mental disorders like OCD and psychosis, especially in the elderly.11 12

Complications From Ignoring A Long-Term Vitamin B12 Deficiency

Prolonged vitamin B12 or cobalamin deficiency can lead to many health complications.

1. Pernicious Anemia

Vitamin B12 is essential for the production of healthy red blood cells (RBCs). When you have a B12 deficiency, your body is forced to produce abnormally large RBCs or megaloblasts that don’t function properly. This causes a drop in the overall count of healthy RBCs in the blood, leading to anemia. Megaloblastic anemia caused by a vitamin B12 deficiency is often called pernicious anemia.

However, pernicious anemia is both a risk factor and a complication of vitamin B12 deficiency. This anemia is an autoimmune condition where the body destroys the intrinsic factor proteins, which in turn inhibits B12 absorption.1314

Severe anemia could lead to breathing difficulty on exertion, fatigue, as well as symptoms related to congestive heart failure, such as ankle edema, breathing difficulty, and frequent urination at night.15

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2. Dementia And Alzheimer’s Disease

These brain disorders are major complications from prolonged vitamin B12 deficiency.16 Along with B9 and B6, B12 controls blood levels of the amino acid homocysteine. Elevated homocysteine levels are associated with brain atrophy.17

3. Cardiovascular Disease

Heart disease is another major risk associated with vitamin B12 deficiency. While a vegetarian diet is largely considered healthier for the heart than non-vegetarian diet, cobalamin deficiency is found to negate this beneficial effect.18 This is because people with low levels of B12 have been seen to have high levels of homocysteine, which increases the risk of heart diseases. In fact, in vegans, a B12 deficiency may elevate homocysteine levels to twice as that found in vegetarians and 4 times that in omnivores.19

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4. Fertility Issues

Vitamin B12 deficiency can cause changes in ovulation and in the development of the ovum. Increased homocysteine levels from the deficiency can also result in miscarriage.20 A B12 deficient mother can also pass on the deficiency to the child, and low levels of b12 in infancy is also linked to poor cognitive development.

Treating Vitamin B12 Deficiency

As an adult, you need only 2.4 mcg vitamin B12 daily through your diet. For infants below 1 year, the daily requirement ranges from 0.4 to 0.5 mcg. Pregnant and lactating mothers require 2.6 and 2.8 mcg, respectively.21

There are many ways vitamin B12 deficiency can be treated but it depends on the cause. Diet-related deficiency can be addressed through eating more animal food products or through fortified foods and supplements. Here’s a list of foods vegans can eat to get B12.

If it is not a diet-related deficiency, it is treated with vitamin B12 injections called hydroxocobalamin. If neurological symptoms are involved, a hematologist will decide the treatment. Further treatment modalities will be decided on the symptoms and their severity.22

The Best Snacks You Can Keep in Your Desk Drawer →

Should you stock your desk with snacks? That depends.

CYNTHIA SASS, MPH, RD 

September 18, 2015

Should you stock your desk with snacks? It depends on your track record. If having food on hand triggers you to mindlessly nibble, then storing even healthy options within close reach can set you up for disaster. But some find that keeping good stuff nearby prevents them from eating junkier options. If that's you, stock up. Just put your stash anywhere that requires you to get up from your chair. Here, desk munchies, rated.

Individually wrapped dark chocolate squares

Pick it: The treat can satisfy a sweet tooth while providing minimal calories (45 per 0.32-ounce square) along with mood-boosting, heart-protective antioxidants.

RELATED: 4 Surprisingly Healthy Road Trip Snacks

Roasted chickpeas

Pick it: You'll get your crunchy, salty fix as well as an array of nutrients like fiber and potassium. Plus, an Australian study found that chickpeas can help curb the desire to eat processed snacks.

Cereal

Skip it: You can store some at the office for breakfast in a pinch, but if you keep a box at your desk, you might start grabbing handfuls throughout the day and find you've finished the whole thing.

Fruit and nut bars

Pick it: They offer built-in portion control for people who have a tough time limiting servings of nuts or dried fruit. Look for brands with "clean" ingredient lists that read like a recipe you could make yourself.

RELATED: Best Snacks for Weight Loss

Box of crackers

Skip it: They tend to be highly processed and pack far more carbs than you can likely burn sitting at a desk, and they're difficult to stop eating once you start. The same holds true for pretzels and pita chips.

Jar of nut butter

Skip it: It's just too tempting to keep dipping in your spoon. I've had clients confess that they polished off an entire jar in one week. Stock whole nuts instead, in premeasured ¼-cup portions.

RELATED: 8 Nutty Snacks Under 80 Calories

Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Yankees, previously consulted for three other professional sports teams, and is board certified as a specialist in sports dietetics. Cynthia is a three-time New York Times best-selling author, and her brand new book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her on Facebook, Twitter and Pinterest.

Chained to a desk at work? How to move more at your sedentary job →

CoachFitness News

Chained to a desk at work? How to move more at your sedentary job

 By Kimberly Gillan 

Apr 9th, 2018

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• How to move more: A slow and steady guide to increasing your physical activity

Just because you have a desk job doesn't mean you can't move all day – the trick is making your work life as inconvenient as possible.

Those who incorporate more physical activity into their day, or “incidental exercise”, are likely to live longer. fact, being sedentary is listed just behind smoking as a major cause of poor health. 

That should alarm those of us who sit behind desks most our working week. But all is not lost: research shows people who break up sitting periods with movement have a much lower risk of early death.

"If you're talking about getting movement into your day at work, it's about looking at really small things that make it easy to implement so it doesn't feel like a chore," osteopath Claire Richardson tells Coach.

"If you do lots of small bits of movement throughout the day, the cumulative effect is quite dramatic. You literally want to try and make work inconvenient, because that's going to mean that you have to get out of your chair."

Here's how.

Move your printer

If you can, put your printer on the other side of the office so you have to walk to it every time you collect a printout.

"It means that you have to get up out of your chair whenever you need to print something," Richardson points out.

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Stand up to speak

Every time you make or take a phone call, stand up.

"If you don't need to be staring at a computer screen, there's no reason you can't stand up to take a phone call," Richardson says.

Buy a big water jug

The more water you drink, the more you need to go to the toilet, which equates to more steps through the office.

"We should all be aiming to drink at least two litres a day anyway so it's killing two birds with one stone – you're keeping hydrated and you're moving more," Richardson says.

Embrace the 30/30 rule

The research suggests that moving every half hour lowers your risk of death, and Richardson says it has the added bonus of reducing your likelihood of pain.

"For every 30 minutes of sitting you need 30 seconds of movement," Richardson says.

Try setting an alarm to remind you to stand up every 30 minutes.

"You could do 30 seconds of shoulder rolls or a quick stretch or a quick walk around the office – it's not cumbersome, it's not going to interfere with your work to be moving in that way," Richardson says.

"When you sit down again, inherently you'll start to use different muscles to keep you upright when sitting than you were before. It might only be minutely different, but it's still different."

Count your steps

If you really want to increase your incidental exercise to help ward off disease, then measuring your steps with a pedometer or app can be a good challenge.

The general rule of thumb is to aim for at least 10,000 steps, but even taking 3500 extra steps a day can help you lose 2kg in a year without even trying.

"We've all heard we should get off the bus a stop earlier or park our car further away to walk," Richardson says.

"Going for a walk or a run around the block on your lunchbreak are obviously good as well."

RELATED: How to walk 10,000 steps a day

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