Yoga

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Feeling Blue and Craving Chocolate: What you need to know about your Periods.

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Reaching puberty is a significant milestone for all humans, as it begins a cascade of irreversible changes, both mental and physical. However for women, it also means a monthly experience of menstruation, those 3-5 days of physical discomfort, low energy and unstable emotions. Of course not all women experience all these at all times, however 80% of women report that they experience at least one symptom of PMS before or during their periods, says Divya Kanchibhotla in this article,who is an international meditation trainer and Director, Sri Sri Institute for Advanced Research.

 Monthly onset of the period and the period itself can be a challenging time for women and for the men who are in their lives. Sometimes, women have a hard time understanding their own mind and emotions during this time. I myself have often wondered about certain moods, thoughts, cravings I have at different points in my menstrual cycle.

This is also for the to read and develop an  understanding of the changes that happen in the body-mind complex of  their loved ones.

Let’s take a deeper look at what happens in the body during a woman’s menstrual cycle.

The average age at which a girl gets her first period is between 12-15 years , however this age is decreasing due to various factors like lifestyle and diet. The menstrual cycle which lasts 4-6 weeks ( though average is considered to be 28 days) is a well orchestrated dance between 3 main characters : the 3 musketeers : Estrogen, Progesterone and Testosterone.

These 3 musketeers not only regulate our Menstrual cycle but also have an impact on our body, mind, thoughts and behavior – even how we feel about ourselves and our shopping choices!!

Ever wonder why you crave chocolate, carb heavy and fat rich diet just a few days before periods? For many of us, these cravings are also a signal that the periods are approaching. During the first phase of the cycle (pre-ovulation), high levels of estrogen have an appetite suppressing effect (so it’s easy to stick to a diet) while towards the second part of your cycle (after ovulation) progesterone levels are high and they create craving for foods high in fats and calories. High levels of Progesterone also increase appetite. Just a few days before your periods, estrogen levels fall, dragging the levels of serotonin (mood moderating neurochemical) down with them.  Eating a carbohydrate rich diet helps replenish the levels of serotonin in the brain, and so many end up cheating on diets while close to periods. Serotonin levels moderate our moods and are also involved in getting good sleep.

What we shop for and how much we spend is also impacted by the 3 musketeers. One study that tracked the spending habits of women over 35 days showed that women spend more money on clothes and wanted to buy things that make them feel and look attractive in the first phase of menstrual cycle, while during the second phase of the cycle women chose to spend more money on food.

The pain women experience due to menstrual cramps has been  shown to reduce their performance and impair attention given to tasks. Chronic pain during periods can create some long term impact on brain health. Pain management by natural techniques like Yoga , Breathing Exercises and Ayurveda can help women overcome this reduction in performance.

Some women experience a lot of physical discomfort and pain during periods, this is called dysmenorrhea.Stress has been linked to a high incidence of dysmenorrhoea. In a study done on Chinese women, it was found that high perceived stress in the pre-ovulation phase of cycle can increase the risk of dysmenorrhea by twice as much. If women can manage the stress levels by techniques like Sudarshan Kriya and Yoga, it can help with reducing the instance of dysmenorrhea.

The fog women feel in their minds during PMS and during periods is due to low levels of estrogen. Studies show that high levels of estrogen increase synaptic connectivity in Hippocampus by 25%. Another study has linked estrogen to impulsive behavior, where high levels of estrogen was linked to less impulsive behavior. Numerous studies have linked high estrogen levels to positive impact on cognition. Low levels of estrogen are also connected to PMS symptoms.

High levels of estrogen right after periods until ovulation makes women more energetic, social and positive. This is a great time to take on challenges, learn new things and expand your comfort zone.

These natural rhythms of chemicals in a female human body don’t have the same impact on each one. If one takes care of their health by exercise, meditation and proper nutrition, the impact of changing hormones can be mitigated.

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Depression in Children, Teens, and Young Adults

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Depression is a major public health issue in India with significant contribution to diseases, mortality and socioeconomic issues. According to a WHO report in 2017 , India is home to 57 million people who are depressed. Depression does not only affect adults but also children , teens and young adults. A survey conducted by ICICI in 2017 reported that 65% of young adults between 22-25 years of age who responded to the survey showed signs of early depression. In 2012, WHO released “Mental Health Status of Adolescents in South-East Asia: Evidence for Action” report which said that one in four teens in India were depressed.

Depression is a complex disease that is caused by several factors including biological, social, economic and cultural factors. Traumatic experiences in early childhood, frequent migration, negative life events, educational setbacks, early relationship problems, family history of mental illness as well as stress at school and in the family are linked in varying degrees to depression among children and adolescents

Depression in children, teens and young adults can be often hard to recognize due to varied representation, but here are some of the signs you can be watchful for in your child & teen are :

# Withdrawal from friends or lack of communicative behaviour

# Apathy , lack of interest

# Drop in performance at school

# Excessive eating or complete loss of appetite leading to sudden weight change.

# Sadness, irritability, tantrums, crying for no reason or severe response to slight criticism

# Unexplained complaints of physical pain – headache, stomach ache, back pain

# Difficulty concentrating and making decisions

# Preoccupation with death – talking or joking about suicide

# Irresponsible behaviour , lack of responsibility

# Use of alcohol, drugs

# Excessive use of social media

How can you help :

# Talk about it, but Listen more!

Depression is associated with a huge stigma and that prevents a person from even talking about it, let alone seek help. In a multisite international study, 20–37% of persons with depression in India were reported to have stopped themselves from doing something important because of anticipated discrimination (“why try” effect). This was a study on adults. The pressure on a young person is even greater, especially when they also going through many physical changes and don’t have a lot of self awareness.

A parent can encourage their child to talk about their feelings by being open and welcoming. They can share their own challenges. Setting aside a time daily to talk face to face with your child, with no distractions will go a long way to support their mental health. More important is to listen and acknowledge their feelings and get them to share. Don’t try and talk them “out” of depression. The focus should be on listening and not lecturing.

# Be Kind – Create an open, loving, encouraging atmosphere at home and school. All parents and guardians want the best for their children but exposure to negative parental influences such as a critical and condemning parental or teaching style during early childhood may give rise to negative feelings about oneself. This can cause depression. Harsh, tense atmosphere at home creates a sense of insecurity and fear in a child which initiates a cascade of biochemical changes in children and teens that create stress, feeling of loneliness and can contribute to depression. Contrary to that, a feeling of security at home generated by encouragement and love can create both mental and physical health for a young one.

# Get to know and be friendly with your child’s friends. – I have heard Gurudev Sri Sri Ravi Shankar often give this advice to parents who wish to change their child’s behaviour. He says that if we want to impact our child and change certain behaviour , we have to get to know their friends and impact them as well. If you feel your child has withdrawn and exhibiting strange behaviour and wont communicate, the best way to understand them is through their friends. Get to know their friends – it is worth it!

# Don’t give up on your teen – Your teen or child may try to shut you out or not communicate inspite of your repeated efforts. They also might reject the help you try and give them, but don’t give up! Setting up a daily routine at home with face to face communication, limiting the screen time and doing activities together will break those barriers.

# Introduce them to Yoga , Meditation and Breathing : Depression is also a biochemical process in the brain and the body. Yoga , Meditation and Breathing exercises like Sudarshan Kriya taught by the Art of Living help one release the neurochemicals and hormones that can reduce depression. The elements of deep breathing, stretching and relaxation allow neurochemicals like endorphins, serotonin and GABA to be released that make one happy and contented. By introducing them to these powerful holistic practices, you are also giving them a gift for their lifetime.

# Make room for arts, sports, music and other cultural activities: 

Get your kid to move! Physical activity and creativity is extremely important for mental health. It is also a great way to combat social media addiction and social isolation can accompany depression. Help your child explore what creative or physical activity makes them happy and encourage it.

# Find a way to inspire them to study , not pressurize them:

Traditionally India is a society focussed on high academic performance and rigorous studies. In most families even now, the mental prowess of a child is only determined by their marks / grades. For parents, their child’s performance at school is a matter of social pride or an indication of their failure as a parent. This creates a lot of pressure at home, both for the parent and child. Unfortunately the way our brain works is that under stress we tend to become less aware and make silly mistakes. Creating pressure on a child through scolding and berating them makes them negative and less smart! It is better to encourage and inspire them to excel in academics and find their own path.

# Adopt a healthy lifestyle :

Someone wise once said , children might not listen to you, but they never fail to imitate you. As a guardian or a parent , if you have a healthy lifestyle with components of exercise, holistic practices, well balanced diet and limited screen time, your children will pick up these healthy habits automatically. Best to walk the walk, then just talk the talk! If we want our children to have a healthy lifestyle we must lead by example.

# Take care of yourSELF

Depression not only affects an individual but the entire family. In India an average family spends atleast 1500 rupees a month to treat a depressed family member. They also experience significant mental and physical duress in the process of taking care of a family member undergoing depression. It is as important to take care of oneself. With techniques of Yoga Meditation and Sudarshan Kriya one can learn to calm the mind, increase patience and resilience and be centered. When one’s mind is calm and body is rested, it is much easier to be available for others to take care of them.

In addition to this, do seek out professional help. It is helpful for the child / teen to talk to an adult with experience in helping others in the same situation.

Remember that depression is not an incurable state. With proper care of mind and body and a positive social environment, it is easily managed. Holistic ways of managing depression like Sudarshan Kriya are as effective and have no negative side effects.

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Can Yoga Help In Treating Schizophrenia?

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Schizophrenia ranks among the top ten causes of disease-related burden in the age group of 15-44, globally. At any time, 50 million people in the world including about 8 million in India suffer from Schizophrenia, most of which go undetected in the case of developing countries. 

Symptoms related to schizophrenia are generally classified into positive (delusions, hallucinations, and formal thought disorder) and negative (amotivation, anhedonia, emotional blunting and poor insight). In the recent years, clinicians have recognized the third domain of reduced cognition.

There is no single cause of schizophrenia, which means that there is no one treatment that is universally effective in the rehabilitation of those diagnosed with schizophrenia.

Studies have shown that yoga has significant benefits for those diagnosed with schizophrenia. The effects of yoga therapy are multifaceted, including reduced psychotic symptoms and depression, improved cognition and improved quality of life. It also sets off neurobiological changes, such as increased oxytocin levels.

Yoga has demonstrated success in improving cognition and reducing anxiety. The second generation drugs used for treatment are known to worsen the condition, cause obesity and dyslipidemia. Yoga can be very effective in managing weight and obesity. Yoga can also help patients who develop endocrinological and menstrual dysfunction caused by prescription drugs.

In a study done by researchers at the National Institute of Mental Health and Neurosciences, it was concluded that the incorporation of a yoga practice into treatment does contribute to a reduction in symptoms experienced by those diagnosed with schizophrenia.

One study revealed an improvement in social cognition in schizophrenic patients who practice yoga regularly, allowing them to recognize emotional facial expressions better than those who did not practice yoga. Schizophrenia is an illness that severely impacts social cognition and hence destroys interpersonal relationships, and yoga, here, is an ideal tool to help individuals suffering from schizophrenia understand how their thoughts are negatively influencing their perception of the world and in helping them rebalance themselves.

Another study revealed that integrating yoga-based aerobic and strength exercises into comprehensive schizophrenia treatment programs reduce psychiatric symptoms of the disorder, help with acute anxiety and psychological distress and improve quality of life.

Yoga has emerged as an attractive and effective add-on intervention for management of schizophrenia.

 A few Asanas and Pranayamas that may prove useful:

  • Standing Asanas like standing forward-bend, standing backward-bend, triangle-pose and the tree posture.
  • The Surya Namaskar and Padmasadhana series
  • Relaxation asanas like Shavasana (Corpse Pose)
  • The Trikona Asana and the Pawanmukta Asana
  • The Bhramari (bumblebee breathing technique) , Ujjai(warrior breath) and Nadi-Shodana Pranayama (alternate nostril breathing).

The author Divya Kanchibhotla is an international meditation trainer and Director, Sri Sri Institute For Advanced Research. You can follow her on Twitter @divya_kanchi

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Autism and Yoga

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Autism Spectrum Disorder is one of the fastest growing developmental disorders in the world. Autism, or autism spectrum disorder, refers to an incurable mental disorder with range of conditions characterized by challenges with social skills, repetitive behaviors, speech and nonverbal communication. This condition, says Divya Kanchibhotla, an international meditation trainer and Director, Sri Sri Institute of Advanced Research, is present from early childhood and can be diagnosed as early as 18 months of age. 

In India, a recent study suggests the prevalence of ASD is 23 children in 10,000. This is relatively much lower than the recent report from Centers for Disease Control and Prevention (CDC),USA which estimates that in USA, 1 in 59 children suffer from ASD, reporting a 15% increase from their last report.

Children with autism spectrum disorder face  developmental and emotional challenges. The social stigma attached with the disease creates a barrier for people to seek help and to talk about it. ASD also comes with it’s share of comorbid conditions like epilepsy, mood disorders and attention deficiency syndrome. ASD is often characterised by emotional and social connected issues.

ASD has no cure, there are several treatment options available, including medication  and therapy. Yoga , Meditation and breathing exercises provide an healthy effective adjunct/ alternate treatment that can support both the child and the family.

Yoga is increasingly being used in classrooms across the U.S. to help kids behave and perform better in school.

In addition to benefits typically associated with yoga such as increased strength, balance, coordination and flexibility, benefits such as increased social-emotional skills, language and communication, body awareness, self-regulation, focus and concentration and a reduction in anxiety, impulsive, obsessive, aggressive and self-stimulatory behaviors have also been noted. Yoga can help children with Improved social connectedness, reduced anxiety, improved body awareness and a positive sense of self.

One of the mechanism of actions by which Yoga can help children with ASD is through Vagus Nerve Activation. Vagus Nerve is the longest cranial nerve that is the command center for Parasympathetic Nervous System (PNS). PNS is the part of autonomic nervous system that regulates process that we don’t regulate consciously. Vaga in latin means to wander. This cranial nerve wanders around the body from the brain to our colon and helps regulate heart rate , speech, hearing, digestion, fertility amongst several important functions. Our ability to perceive someone’s tone of voice and emotional connect with the speaker is also dependent on a healthy Vagus Nerve.

Scientists are now exploring a connect between Vagus Nerve and ASD. Since Autism is a neurological disorder, they hypothesize that people with ASD have impaired functioning of Vagus Nerve which create cognitive and social challenges. Several studies are now exploring the benefits of Vagus Nerve Stimulation in ASD and exploring the stimulation as an adjunct treatment.

Yoga has been shown to activate the Vagus Nerve. Several studies show the the deep breathing, stretching and meditative components of Yoga practice stimulate the Vagus Nerve. When Vagus Nerve is healthy, it has multifold effect on the mind body complex : the release of oxytocin creates social bonding. The active PNS allows access to areas of higher cognition. It also creates a sense of calm and reduces anxiety.

A natural way of Vagus Nerve stimulation can be found in Yoga Practice which can lead to improved quality of Life and alleviated symptoms in individuals with ASD

The author, Divya Kanchibhotla, is an international meditation trainer and Director, Sri Sri Institute of Advanced Research

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5 ways to beat hypertension

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Hypertension is a state of high blood pressure. The condition increases the risk of heart diseases. Factors such as stress, obesity, excessive drinking, excessive smoking, lack of physical activity and family history of high blood pressure contribute to the condition. One in three Indians suffer from hypertension and the numbers are increasing fast. On this World Hypertension Day, let us know some of the most effective ways to manage and prevent the condition:

  1. Attend to your breath: Chronic stress has been one of the leading causes of hypertension. Our fast paced lifestyles and multitude of deadlines create chronic stress which releases the stress hormone cortisol. Its release raises one’s blood pressure abnormally. Studies show conscious breathing quickly lowers blood pressure.

Breathing exercises like pranayama and Sudarshan Kriya have been shown to reduce cortisol and other biomarkers related to stress. Low stress eventually leads to a normalized blood pressure.

  1. Meditate : Meditation relaxes the mind and has significant influence on the brain and on the autonomic nervous system. There are numerous clinical trials that have shown decrease in blood pressure with the practice of meditation. American Heart Association published a scientific statement in September 2018 on benefits of meditation on cardiovascular health including blood pressure. Meditating twenty minutes a day can reduce your blood pressure significantly.
  2. Diet : Inflammation is another cause of Hypertension. A study by Harvard University shows that those who carry a greater tendency for inflammation are 50% more likely to suffer from hypertension than those who have a lower tendency of inflammation.

To prevent inflammation, you must tend to your diet. Avoid food items that cause inflammation. For example:

  • Refined carbohydrates, such as white bread and pastries
  • Fried foods
  • Soda and other sugar-sweetened beverages
  • Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
  • Margarine, shortening, and lard

Have food items that prevent inflammation such as:

  • Tomatoes, beetroot, lemon, pomegrenate
  • Olive oil
  • Green leafy vegetables, such as spinach, kale, and collards
  • Nuts like almonds and walnuts
  • Fruits such as strawberries, blueberries, cherries, and oranges
  • Honey
  1. Yoga : Keeping muscles flexible and pliant may also help make the arteries pliable and therefore, lower blood pressure naturally. Yoga helps in doing the same as it increases flexibility, reduces stiffness of the arteries and improves blood circulation. Yoga postures such as downward facing dog, bridge pose, head to knee forward bend, seated forward bend and savasana also help in the reduction of blood pressure.

  2. Laugh : A study at Maryland School of medicine showed that laughter makes the heart healthy by increasing blood flow and expanding the arteries. It also prevents hardening of arteries which is one of the main causes for high blood pressure. A few minutes of laughter each day can give you a healthy heart.

The author, Divya Kanchibhotla is an international meditation trainer and Director, Sri Sri Institute for Advanced Research. You can follow her on Twitter @divya_kanchi .

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6 ways Yoga can change your life

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Yoga is a sanskrit word that means : “Union or coming together”. Dating back more than 5000 years, it is a powerful practice that can create synergy between mind-body complex. This synergy is important to maintain a healthy, happy life. Yoga postures or Asanas are the most well known aspect of yoga , but Yoga also consists of breathing exercises, Meditation and knowledge of Ethical living practices, all these can help with mental and physical well-being.

In today’s world, if there is an omnipresent phenomenon that affects people from all nationalities, ages, gender and races, it is Stress. Stress has slowly become a part of current human experience. Stress can be triggered by an unpleasant conversation with a co-worker, an impending deadline, traffic, family pressures, worry about the future or just by listening/reading the news. Chronic low level stress is a way of life for most adults. Chronic stress keeps the sympathetic nervous system active , and depresses the para-sympathetic nervous system. This imbalance creates a multitude of health problems like Insomnia, High Blood pressure , Cardiovascular issues, Obesity, Mood Disorders, Digestive disorders and even cancer. According to a WHO report, these non-communicable diseases (NCDs) are responsible for 41 million deaths , which is 71% of all deaths globally.  The NCDs are difficult to manage / cure with just the western medicine. More and more people are now turning towards the holistic techniques of well-being, and in those Yoga is amongst the most popular.  In 2015 National Health Interview Survey (NHIS) found that 9.5% of U.S. adults, or 21 million, used yoga as a complementary health approach. This number has grown since then as 1000s of people are discovering the benefits of Yoga each day.
                             

Here are 6 ways in which Yoga can change your life :

1- Yoga reduces stress : Yoga has been shown to increase Heart Rate Variability. Increased HRV is a sign of increased relaxation, and reduced stress. Yoga has also been shown to reduce cortisol , the hormone indicator for stress. The components of stretching, deep breathing and meditation relax the body and calm the mind. They bring one to the present moment and moderate the incessant flow of the thoughts that create stress. Pranayama and breathing techniques like Sudarshan Kriya have been shown to reduce stress significantly.

2- Yoga helps you sleep : With the constant pressure to manage responsibilities and to be “on” at all times, most of us have trouble sleeping. Many illnesses and health problems are associated with insomnia, including cancer, chronic pain conditions such as arthritis and fibromyalgia, and depression. Several studies have been conducted on impact of Yoga on sleep , including at Harvard Medical School. Yoga has been shown to improve sleep , impacting the onset, duration and quality of sleep. Simple techniques like savasana and Yoga Nidra are highly beneficial for sleep.

3- Yoga makes you younger : A recent study published in JAMA Dermatology showed that practicing face yoga postures for 20 weeks made women look 3 years younger. The good news is that Yoga also makes you younger at a deeper level than your skin. Yoga has been shown to reduce inflammation and improve circulation. These reduce the aging process in the body.

4- Yoga makes you happy – Yoga makes you happy – not just because you feel you did something good for yourself, and feel calm and peaceful, but it also impacts the neurochemical pathways of Happiness. Researchers at the Boston University Medical School found higher levels of the amino acid GABA in people after practicing just one hour of Yoga, and with regular practice as well. People who suffer from depression and anxiety have very low levels of these amino acids in their bodies. Yoga is also shown to release oxytocin – which is essential hormone for social bonding and happiness. When oxytocin levels are high, one feels a greater sense of connect with others and ourselves. A study in India showed Yoga also increases levels of serotonin : the hormone responsible for feeling happy and regulating our mood. Yoga impacts our brain in wonderful positive ways and makes us healthy and happy!

5- Yoga keeps you healthy – both mentally and physically : The amazing thing about yoga is that it is highly customizable. There are postures and breathing techniques specific to help with different conditions like diseases, pregnancy and even increasing creativity and focus. A good yoga teacher can help you tailor your practice to focus on areas that are important to you. Current research has also found Yoga to be an effective tool to reduce depression and anxiety. Yoga has also been shown to increase endurance for pain. Numerous studies have shown the benefit of Yoga in managing NCDs like Diabetes, obesity, blood pressure and even cancer. In an increasingly stressful world , Yoga is an easy, effective and economically viable way to keep oneself healthy.

6- Yoga makes you Smart and Creative : Yoga has been shown to activate the Vagus Nerve. Vagus Nerve is the longest cranial nerve in our body and is the command central for Para-sympathetic Nervous System. Stress and anxiety suppresses vagus nerve activity. When Vagus nerve is not active we tend to react rather than respond and act from a fearful , fight or flight state. We tend to make more mistakes and take rash decisions. Yoga activates the Vagus Nerve allowing us to access the parts of the brain responsible for creativity, higher cognition and logical thinking. Yoga relaxes the body and the brain, allows to us to take actions from a calm space and brings forth the hidden talents in us.

A beautiful and effective combination of Yoga postures, breathing exercises and meditation can be found in Art of Living Happiness Program. Taking a few minutes to practice these effective , yet easy Yoga techniques can truly transform your life!