Yoga may ease menopausal symptoms in women

A new research has revealed that physical activity including yoga may benefit women during menopause by easing symptoms and increasing the quality of life.

"The surprising aspect of the study is the fact that we found a significant association between changes in cardio respiratory fitness and changes in menopausal symptoms," said lead author, Steriani Elavsky, Ph.D., of Penn State University.

One hundred sixty four sedentary menopausal women were randomly assigned to a walking program, a yoga program or a control group that did no additional exercise for four months.

The women who walked or took yoga classes reported a better quality of life and reduced negative effects of menopause compared to the no-exercise group.

The women who walked or took yoga classes reported improvements in mood and menopause-related quality of life compared to the no-exercise group.

The women, whose average age was nearly 50, completed body composition and fitness assessments along with a battery of psychological tests at the beginning and end of the study, which appears in the April issue of the journal ‘Annals of Behavioral Medicine’.

Fitness improvements may directly or indirectly impact the symptoms of menopause, both mental and physical, said Amy Eyler, Ph.D., of Saint Louis University School of Public Health.

"Exercise benefits so many other body systems.

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Yoga To Cure Depression Naturally

Find out whether you are suffering from depression through this simple test. If you experience four or more of these symptoms for more than 15 days continuously, you may be suffering from depression:

• Feelings of sadness or anxiety.
• Loss of interest in normal activities.
• Change in appetite or unexplained gain or loss of weight.
• Frequent backaches, headaches, stomach problems, or other aches that don't respond to treatment.
• Changes in sleeping patterns. Insomnia or excessive sleepiness.
• Being physically and mentally fatigued
• Feeling restless or irritable.
• Feeling worthless, guilty, hopeless or helpless.
• Trouble in decision-making, concentration or memory lapse.
• Frequent thoughts of suicide or death.
• Delusions or hallucinations

Yoga, pranayam and dhyan help in better management of depression and ensure an overall feeling of well being. Practice yoga every day - you will see the positive effects. Mudra for depression: Touch the tip of your index finger with the tip of the thumb to form the Gyan mudra. This can be done even while walking, sitting or working. Try and practice this mudra as much as you can.

It will control depression and prolonged practice will increase your level of confidence and inner bliss. Self-suggestion Therapy This is one of the most effective means of overcoming depression. Try to practice this for a few minutes daily.

• Lie down or sit in any comfortable position.

• Slowly close your eyes.

• Form the Gyan mudra with both hands.

• Inhale and exhale deeply for a few minutes. Remember to keep your breathing slow, easy and full, but without holding the breath.

• Slowly begin to exhale, while making the humming sound of a bee and mentally recite “OM”. Try to feel the vibrations in the skull region especially in the Shastradal chakra. Repeat this exercise 10 times.

• Now try to make yourself aware of the fact that Pain is a natural and unavoidable element of life - but Suffering is elective.

The way we handle the problem, is what leads to sadness, depression and anxiety in our life. Believe that this mood of sadness will pass. Then look for signs that it is ending.

Meditation Therapy
• Sit in any comfortable asana or lie down in Shavasan.
• Slowly relax your whole body, starting from the toes to the top of the head.
• If possible keep both hands in Gyan mudra. (joining tip of index finger with thumb)
• Now bring your whole awareness to your breath and try to visualize the breath ie the air going in and coming out of the body.
• Do not try to control the breath, just witness it.
• As the body relaxes and breathing becomes slower, the mind too will achieve a level of calmness and peace. Try to remain in this state for a few minutes.
• After some time when you want to come back, become aware of your body, step by step. First bring your awareness to the breath, then slowly to your body parts starting from the top and ending at the toes. Now slowly open your eyes and come back to the normal position.
Breathing Exercise Healthy breathing is essential for controlling depression, as it improves blood circulation, balances your hormones and boosts the flow of oxygen, which automatically reduces stress. The correct breathing technique is to bring the abdomen out when you inhale, and to take the abdomen in, when you breathe out. This process should be as slow as it can be. Always try to follow this pattern in daily life. Pranayam • The deep breathing technique of Bhastrika helps in inhaling more oxygen into the body, which helps energize the brain cells. Process :
• Go out in the open, fresh air.
• Inhale and exhale rapidly through the nose for one minute; relax for a few seconds then repeat the process.
• Do not hold the breath.
• This kriya can be repeated around 7-8 times at a stretch, after which one must relax for at least 2 minutes.
• Do not practice after a meal.
Laughter Therapy All of us should laugh at least three times a day. Laughter is the key to health and frees one from tension, restraints and worries. Those who maintain a congenial atmosphere and sometimes laugh loudly; keep themselves free from diseases of the mind, brain and nervous system and are always full of energy.

• Being self-confident is the foremost factor to overcome depression. Always focus on developing and reinforcing a positive attitude.
• Poor nutrition can affect levels of depression. So take a well balanced diet to keep your brain cells sharp.
• Organize your life. Learn to de- stress and find the joy of relaxing in daily life.
• Physical activity reduces depression and anxiety. Exercise increases blood flow to the brain, which enhances the mind. The brain especially should be exercised by reading, playing chess, doing crossword puzzles, etc.
• Try to do exercises like Pranayam regularly.
• Talk out problems with your friends. Never be an introvert.
• Try to have satvik food, fresh green vegetables as palak, radish leaves and fruits etc. Avoid tea and coffee. Add more fibrous food to your diet. Drink at least three and half litres of water daily.
• Avoid constipation. Use isabgol, trifala or bail powder to overcome constipation.
• Drink plenty of luke warm water to remove toxins from the body.
• Fasting once a week is also very helpful.
• Take time out from your daily routine to enjoy a hobby or a favorite activity.
• Set realistic expectations. Do your best and remember that nobody is perfect.
• Learn to love and respect yourself. Respect others. Be with people who accept and respect you.
• Remember that drugs and alcohol never solve problems.
• Relax through deep breathing, yoga or other relaxation techniques, these will improve concentration and memory too. Practice Tratak (gazing) for some time daily; it improves mental concentration.
• Maintain regular sleep patterns. Sleep and wake up at the same time, each day.
• Exposure to morning sun light is very energising.
• Try not to be socially isolated.
• Add vitamin B-complex foods to your diet.
• Try to maintain a dairy of your daily activities and your thoughts and feelings (not of others). Try to write whatever comes to your mind.
If you incorporate all the above in your daily routine, you will see a major change in your attitude within two-three weeks, and the personal dairy will be helpful in marking your progress.

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How to Manufacture Subtle Energies?

Meditation is a way of manufacturing what we call ojas. When we eat food, digestion manufactures the body in a certain way. This is important for our physical existence, but the body by itself does not serve any purpose. The body can be a means of great suffering.

The body is capable of pleasure also but its limitations will be unfulfilling over a period of time. In meditation, we are using energy to manufacture something much subtler than the physical body. Now the process of shifting life forces into a different level of manufacture, where instead of physical body cells, it begins to manufacture subtler energies, or ojas, is known as meditation.

The quality, intensity and volume of ojas makes the difference between one human being and another. Why one person’s presence seems to be so strong and transforming, and another’s weak is simply because of the ojas he carries with him .

A meditator is someone who has set up an industry of ojas. Right now, it is quite limiting and frustrating not to allow people to go into higher states of energy and ojas simply because people don’t have the necessary balance, preparedness, discipline or are unable to understand the priorities they need to allocate to different dimensions of their life. There are many things you do, that dissipate and destroy, the growth of ojas in you. Various types of mental activity can do that.

Certain types of physical activity, excessive sexuality, indulgence in food, too much of stimulants and being in contaminated atmospheres can also do that. Spirituality is going into processes that can enhance one’s ojas and change the very fundamentals of life; to take a person to a completely different experience, of joy within himself and a blissfulness which is not only his, which will be everybody’s around him.

Your meditation is not only about yourself. If 25 people in a hall become truly meditative, the whole town, without knowing why, will become peaceful. Without having any idea about what is happening to them, there will be a certain sense of settling. The deeper one goes into it, the more of a device he becomes for everybody’s well-being.

It is not by mouthing good things that true peace and well-being will come. Only when people carry the right kind of energy around them, only when their ojas is such that a hundred people can sit under their shadow, and experience it, only then wellbeing will truly happen. Quite a few people are experientially open and definitely capable of generating higher possibilities of energy. But modern life has made people absolutely fickle.

You’re simply shifting all the time, from this to that, whether it comes to jobs, priorities, education or relationships. Your energy also becomes unstable. If all we want to teach is a simple technique of meditation, or something for your health and well-being, i can train people to do that in two to three weeks’ time, maybe four weeks.

We can train teachers to go on imparting meditation, kriyas and whatever little things that are necessary for one’s physical and mental well-being. Out of a thousand people who come, you may find a dozen people who are capable of higher possibilities. Only if you make yourself available to higher and higher possibilities, it’s only then that grace can descend and do something that you yourself could never do. Only then this can become a very fulfilling process for an individual.

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To Find Inner Harmony through Yoga

If there are two piles, one of gold and one of dirt, we will always choose the pile of gold. If the dirt and gold are mixed, we will separate the gold from the dirt. But are we able to do that with ourselves? Our personality is a combination of both rubbish and gold, and generally we are affected by the rubbish and we ignore the gold. Despite having so much to give, so much to receive, and with so many positive qualities within, we identify with the negative. The purpose of yoga is to create the awareness to separate the negative from the positive. We have to reject the negative and connect with the positive.

Why do we react? Why do we desire one thing and not another? Reactions are a result of identification with negativity and dislikes. Actions follow positivity. Neither meditation nor performance of asanas is important. We can practise asanas only as long as we are fit. We practise meditation only as long as there is the desire. If there is no desire to practise yoga, we give it up.

If we just revolve around our likes and dislikes, actions and reactions, desires and rejections all our life, it means we have not learned the lesson to bring out the positivity. That positivity has to be expressed in every situation whether it is an exam, a human relationship, social living or reclusive living. This is the understanding that yoga tries to give.

This understanding cannot be intellectual. It has to be an experiential understanding of the process that leads to self-development and infuses one with contentment, peace and tranquillity. We go through various experiences, some good, some bad. Whenever we react, it is a bad experience and whenever we accept and act, it is a positive experience. Positivity and acceptance have to be our focus if we want to succeed in life. If this focus is lost, we cannot claim to be practitioners of yoga, only practitioners of asana, or meditation. Change has to come from within.

This is not a momentary gain, but a gain of positivity in life. The satisfaction or fulfilment we experience within is due to harmony, which is both external and internal. If we only identify with the inner experience of happiness, but react externally in our attitudes, behaviour, relationships and communication, then that experience can never be complete.

That is the true meaning of yoga. In the third sutra of the Yoga Sutras, Patanjali discusses being established in one’s own nature as the seer, the drashta. To be established in one’s own nature means there has to be harmony, a flow in life. This optimism and balance does not encounter nor is affected by blocks. A river will simply flow around a large rock on the river bed and carry on with its journey. It does not come into conflict with an immovable object.

We all need to learn this lesson, because personal attainment is only a selfish subjective attainment, which can be lost at any time. It is easy to attain and also easy to lose because life follows a principle of give and take. This is the flow of life with which yoga identifies.

At this stage yoga becomes a way of life, not just a practice. There is identification with and expression of nature which is balanced, positive and optimistic, and one attains physical health, mental health and spiritual wealth.

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Homeopathy and Hypnosis come to dentistry in Medicine

Some dentists are full of pleasant surprises. They don't scrape and poke. They massage and hypnotise, look for disrupted energy flows and prescribe homeopathic remedies.

Of course, such behaviour renders their more traditional-minded colleagues sceptical. Sometimes, there's only one thing they all agree on.

"We drill just like ordinary dentists," says Werner Becker of the Cologne-based German Federal Association of Natural Medicine Dentists. The important steps come before and after drilling," says Becker.

"We don't just want to cure the symptoms, but look at the whole body," he said.

Intestinal problems for example can lead to dental problems, which quickly links dental care to gastrointestinal care.

"Natural medicine practitioners also look for alternatives to standard fillings and tooth replacements. Amalgams, artificial materials and metals all bring their own potential problems with them," says Becker.

But decisions have to be made on an individual basis. Some patients can easily withstand metals like gold. Others fare better with porcelain or plaster.

There's little doubt in the medical world that teeth are linked to the rest of the body.

"Recent interdisciplinary studies show they play a major role," says Georg Meyer of the German Society for Dental, Mouth and Jaw Care in Dusseldorf. Recent research links periodontal disease to heart attacks.

Meyer still queries alternative treatments.

"No one has been able to prove whether these treatments are effective." Nonetheless, many traditional medical practitioners are learning more about natural medicine.

"Our research institute offers about 100 hours a year on topics such as acupuncture, homeopathy, hypnosis and jaw massage techniques," says Peter Minderjahn of the North Rhine Dental Association in Dusseldorf.

Minderjahn considers these methods 'complementary' they could never substitute standard dental treatments but are worth considering when dental problems are tied up with other illnesses.