Why daily meditation matters

“If there is only one thing you can do every single day…meditate.”

That’s what all the experts say – do you? Many of us probably prefer to fill our time with activities that feel more productive, provide a memorable experience, or give us something tangible as a result. Whether it’s working or playing – we all love to reap the rewards of our efforts.

Perhaps that’s one reason why many of us find meditation to be challenging to work into our daily routine. Some may even feel that renewing your mind and body through meditation is a waste of time – if you’re going to sit down and rest, you’d rather do it with a good book or the latest movie. But there are many more benefits to meditation than you might realize and it deserves more priority in your busy life.

Think about the concept of renewal like an office workspace. Your desk needs to be cleaned up and organized regularly so you can get more work done. Same with your kitchen – the dirty dishes need to be washed and put away so you can cook another meal. When you meditate daily, you’re clearing your mind and reenergizing your body so you’ll be more thoughtful and productive.

With each day that you practice meditation, the benefits will become more apparent. You’re likely to feel a stronger sense of inner peace. You’ll begin to notice changes in your emotions and coping mechanisms, which impacts how you perceive and interact with other people and external circumstances.

During meditation, you get to step back and observe your own thoughts and feelings, as if you were a third party. Soon you’ll find yourself observing how people around you behave. You start paying more attention to what happens within your environment – this kind of self-awareness is highly therapeutic for managing stress and anxiety triggers.

Other valuable benefits of meditation include feeling calmer and more grounded about your decisions. You’ll become skilled at being more mindful and present in each moment – so much of life just passes us by while we’re busy multi-tasking. You’ll develop a better ability to stay focused on matters at hand and find more sources of creative inspiration. Imagine how those skills will affect how you deal with issues like healthy eating habits or pressing deadlines at work.

People who meditate regularly say it gives them more energy to get through the day. Meditation keeps us feeling positive and stable, ready to face whatever adventures or challenges are in store.

If you suffer from insomnia, meditating before you go to bed helps to remove the clutter and noise that our minds try to sort out while we sleep. You’re more likely to get a peaceful night’s rest and feel more rejuvenated in the morning.

There are several different ways to meditate – do a little research online or at your favorite bookstore to find a method that you like the best.

6 ways to check your body’s alignment

BodyBuilding.com

How’s your posture? If you’re not paying attention to it, your body might be misaligned. Proper alignment is important when you’re walking, exercising or even sitting. Your muscles work better and you can prevent pain and injury.

Here are 6 easy ways to check your own body for proper alignment, from your head to your toes:

1.  Your head should be straight at the top of your neck and spine, not tilted to one side or pushed too far forward.

2.  Your shoulders should be in line with your ears, not rounded too far forward, nor one higher than the other.

3.  There should be no excessive curves in your back – not hunched forward at your shoulders and not swayed out below your waist.

4.  Your hips should be even with each other, positioned over your heels, not pressed forward in front of your ribs.

5.  Your bottom should be in a neutral position with your spine, not sticking out with your pelvis tilted forward.

6.  Your toes and ankles should face forward, not be turned too far inward or outward from the middle of your body.

If you want to learn more about improper balance or alignment anywhere on your body, check out this article. Then call me for an appointment to learn the best stretches and exercises that you can do to correct it. Power to your posture!

Six hidden benefits of your daily exercise routine

We exercise for all the right reasons that everyone talks about - to lose weight, tone muscles and improve our overall health. But medical research studies show that there are additional benefits you might not be thinking about – and we all can use a little extra motivation to get up and move, right?

1. Better mobility – Daily long walks (or an hour or two of similar activity) can reduce the age-related deterioration of your motor abilities.
2. Improved memory – Twenty minutes of strength-training exercises can boost your long-term memory by ten percent.
3. Reduced anxiety – Exercise releases neurotransmitters that quiet your brain and improve your response to stressful situations.
4. Stronger immunity – You’ll beat a cold or the flu much faster if you exercise regularly, plus you’ll reduce your risk more more serious health conditions like diabetes or heart disease.
5. Deeper sleep – Fall asleep faster, stay asleep longer and kick those sleeping pills to the curb.
6. Higher self-esteem – In addition to feeling better about your body, regular exercise will improve your stamina and your libido.

How to soothe chronic inflammation

The pain and swelling you experience with an injury is actually a good thing. That kind of temporary inflammation acts as your strongest ally by reminding you to rest so the injury can heal.

Chronic inflammation, on the other hand, is one of your body’s stealthiest enemies. Medical research has found that chronic inflammation can be an underlying cause for many debilitating conditions, including allergies, depression, arthritis, heart disease and cancer. Hundreds of illnesses that modern medicine has classified as “unique and unrelated” are actually products of the same underlying balances in our bodies.

Chronic inflammation can simmer for years, wreaking havoc on your body. It might manifest as chronic pain or it could be silently compromising your internal organs and other disease-fighting cells without you even knowing it. It occurs when your immune system is overworked and your white blood cells start accumulating beyond what your body can tolerate, because they can’t find a legitimate infection to fight off.

So what can cause your immune system to work overtime? Research shows that weight gain and poor food choices could very well be the main culprits. Not only does weight gain lead to inflammation, certain foods that we eat actually cause unnecessary inflammation – by avoiding these, we can help bring our immune system back into balance. And bonus! There are also plenty of wonderful foods you can easily add to your diet that reduce inflammation.

Our plant kingdom is filled with naturally anti-inflammatory nutrients - eat more of these foods:

• Brussel sprouts, broccoli, cauliflower 
• Tomatoes, beets and leafy greens
• Tuna, salmon and other fatty fish
• Olive oil, garlic, ginger, turmeric and parsley
• Almonds, walnuts and macadamias
• Seeds – pumpkin, hemp and flax
• Berries and citrus fruits
• Tea, red wine, cocoa

Eat less of these foods:

• Processed meats, red meats
• White flour - bread, pasta, pastries
• Fried foods, excess vegetable oils
• Margarine or lard
• Sugar, sodas, alcohol

There are several supplements that have been found to reduce inflammation, too.

• Omega 7 can lower CRP (a protein marker for systemic inflammation) by more than 40%
• Curcumin, which comes from turneric, reduces the low density lipoproteins found in cholesterol
• Magnesium can lower blood pressure and control blood sugar
• Resvertol (an ingredient in red wine) helps protect arteries and inhibits blood clots
• Cocoa flavonoids help the body synthesize nitric acid, which iscritical for healthy blood flow
• Boswella lowers inflammation and pain associated with osteoarthritis

The best way to permanently decrease chronic inflammation is to make better choices with your die, exercise routines and stress management. Now go enjoy a lovely salmon dinner with lots of veggies and a glass of red wine!

The Dos and Don'ts of Exercising Smart

We all know how important daily exercise is for our health and overall well-being. That doesn't mean you need to work out for hours and hours each day. But you do need to think about exercising smart.

Does your exercising enhance your life or cause you problems? The safest fitness plans begin slowly and build to a steady pace, so you can learn proper form, prevent injuries and gradually develop your endurance. As you gain strength and stamina, ramping up the intensity of your routines will come naturally.

Here are some important dos and don'ts for getting the most from your moves without hurting yourself:

• DO include time for warming up and cooling down to improve your performance
• DON’T stretch before exercising, save it for after you cool down to protect your muscles
• DO use the proper gear, from shoes to clothes to equipment, to ensure comfort and safety
• DON’T allow poor form – focus on aligning and moving your body properly to prevent injury
• DO drink water before, during and after exercise to avoid dehydration and heat exhaustion
• DON’T exercise the same way every day – variety is more interesting and much more beneficial
• DO keep your workout balanced between exercises that target the front and the back of your body
• DON’T boost your speed or resistance too soon – increase your length of time first
• DO give your muscles 48 hours to recover between any type of strength training sessions

Why Warming Up and Cooling Down is Vital to Your Daily Exercise Routine

Including time for warm-up and cool-down when you exercise can reduce your risk of injury and improve your overall performance. It’s well-worth adding the extra minutes to your routine for the sake of reducing stress on your heart and other muscles.

Be creative – for example, parking further away and walking to and from the gym can be your warm-up and cool-down time.

Warming up for 5-10 minutes gets your blood flowing so you muscles are well-supplied with oxygen. It increases your muscle temperature and makes you breathe a bit faster, which helps your body adjust to the demands of your exercise plan.

Do an activity that’s similar to your normal exercise (walking, running, swimming, etc.) but at a much slower pace - aim for a just little sweat without fatigue. Focus your warm-up on the larger muscle groups first, like in your legs, but save the stretching for after you exercise.

Cooling down for the last 5-10 minutes of your exercise means gradually decreasing your pace, which brings your breathing and heart rate back to normal. Stopping suddenly can make you light-headed as your heart rate and blood pressure are forced to drop too quickly. 

A few minutes of stretching after cool-down, while your muscles are still warm, can improve your joints’ range of motion and help you stay flexible. Stretch each muscle group slowly and gently, holding each stretch for up to 30 seconds without bouncing.

Warming up and cooling down helps you do better…faster…stronger!

Don’t just talk the talk...walk the walk!

Taking a brisk 30-minute walk every day will do you a world of good. Whether you’re hoofing it to work or around a park trail, walking is one of the easiest ways to exercise and it can help you live longer. You can even benefit from a few shorter 10-15 minute walks if carving a half-hour out of your busy day feels prohibitive.

In addition to burning calories, walking strengthens your muscles, bones and joints, improves your blood pressure, and helps manage chronic conditions like diabetes, heart disease, insomnia and arthritis - plus it can even boost your mood for a couple hours.

Good posture is key to getting the most from your walk. Walk with your head up, looking forward. As you move, relax your neck and shoulders, keep your back straight, and tighten your stomach muscles slightly. Let your arms swing freely with your elbows bent a little, or you can pump them a bit for a more aerobic walk. Roll your feet from heel to toe with each step.

Be sure to choose shoes with good arch support and flexible, shock-absorbent soles. Begin your walk with 5 minutes at a slower pace to warm up your muscles, then end your walk the same way to help your muscles cool down.

A few gentle stretches AFTER you’re done (not before you start) will decrease your risk of injury or cramps, as well as make your walks easier and more productive over time.

If you haven't been moving or exercising much, you should start your new commitment to daily brisk walks slowly with just 5-10 minutes per day, then increase your time each week by 5 minutes. Once you have a half-hour mastered – go ahead and work towards an hour, you can do it!