Breathing Space for Pregnant Moms

Kapotasana (Pigeon Pose)

2009-08-07T16:41:00.000-07:00

To begin the pose, step forward with your right foot and lean into a lunge position, keeping your back leg straight behind you.
Slowly move your right foot to the left side and drop your knee to the right onto the ground while flexing your toes outward. Try to keep your shin perpendicular to your back leg but if you feel discomfort, bring your foot closer to the groin area.
Square your hips by transitioning your right hip back and your left hip forward. (If your right hip drops too much use a blanket to prop it up to keep your hips level.)
Your left leg should still be stretched out straight behind you, but now resting on the ground.
As you sit in this pose be aware of your breathing - inhaling and exhaling deeply - and imagining all the tension in your buttocks and hips to be spacing out and relaxing. A myriad of emotions and sensations will arise the first few times you practice this pose. It's important to stay focused as you observe these changes while they pass through you.
You will find that the longer you sit in this pose the more it will deepen; releasing tension that you didn't even know existed in the depths of your buttocks and hips.
Stay in the pose as long as you need and then repeat with the left leg.
To Extend the Pose: While you are in the pose, slowly bend forward to lie on top of your bent knee, bringing your face toward the ground.

Learn about the benefits.

** If you have knee injuries such as damage to the ligaments or tendons, lift the hip of the back leg a little bit. Generally though, knee problems often stem from tight hip muscles so the pose may decrease knee pain.

Utthanasan (Squat and Rise Pose)

2008-11-21T12:01:00.000-08:00

Stand up straight with your feet about three feet apart, with toes pointing out.
Hold your hands in a prayer pose in the middle of your chest.
Keeping your spine straight, bend at the knees and lower yourself until your buttocks are only inches from the floor.
Slowly rise to a standing position.
Repeat as desired.

Benefits:
Strengthens and tones muscles in the knees, legs, middle back and buttocks.
Increases circulation in the legs and pelvic region.
Stretches buttocks and back muscles.
Increases balance and concentration.
Opens the pelvic region for easier delivery.

http://www.parentingweekly.com/pregnancy/breathingspace/vol26/pregnancy_exercise.asp

The Theory of Water and the Power of Words

2008-11-07T13:43:00.001-08:00

"Words are the vibrations of nature. Therefore beautiful words create beautiful nature. Ugly words create ugly nature. This is the root of the universe."
~ Masaru Emoto
Japanese researcher Dr. Masaru Emoto's experiments on water first gained worldwide attention when he was featured in the 2004 documentary "What the BLEEP Do We Know!?" His hypothesis seems simple and universal: water reacts to the vibrations of words. The phenomenon is called Hado (rhymes with shadow) and means 'wave' and 'move' in Japanese. Dr. Emoto studied water in its smallest unit of energy, the atom, and found its form changed dramatically with the suggestion of a word or phrase. This finding led him to wonder: if we are made up predominantly of water, how do words affect our basic atomic structure and health?
According to Dr. Emoto, Hado is a vibrational frequency resonance wave and the source of energy behind the creation of all things. Since a field of magnetic resonance is always present wherever Hado exists, Hado can be interpreted as the magnetic resonance field itself.
Dr. Emoto used a magnetic resonance analyzer (MRA) to observe and measure the effects of this magnetic resonance on the atomic particles in matter. He discovered that all substances and phenomena have their own unique magnetic resonance field. According to Dr. Emoto, modern medicine focuses on the body at a molecular level. However, in order to be able to understand the real cause of a disease so that we may cure it completely, he believes that we must look at the atomic level or even at the micro-particle level.
Through his study of Hado, Dr. Emoto has come to believe that people fall ill due to negative thinking, which triggers an imbalance of elements within the body. When our body is in this state of illness, the only way to heal it is to normalize immunity through a balanced peace of mind. Dr. Emoto feels that the most effective medicine for a serious disease is an awareness that we are living in cooperation with microorganisms throughout our lives. He encourages us to keep them in mind at all times and to convey our honest appreciation for their contribution.
Dr. Emoto has concluded that "all things lie within your own consciousness" and that we should do our best to raise our Hado level by doing things such as saying blessings over our food and water, drinking good water and not accumulating negative feelings.
To see the results of Dr. Emoto's experiments, click here.

http://www.parentingweekly.com/pregnancy/breathingspace/vol24/pregnancy_health_fitness.asp

Lotus Flower Meditation

2008-10-31T10:48:00.001-07:00

"Bright but hidden, the Self dwells in the heart. Everything that moves, breathes, opens, and closes lives in the Self-the source of love. Realize the Self hidden in the heart and cut asunder the knot of ignorance here and now." ~ The Upanishads
Sit in your meditative pose and breathe deeply and slowly. Relax your entire body. If you feel any tension, focus on the feeling of space in that area to relax it.
Inhale and move your consciousness up slowly from the base of the perineum up to the center of your chest. Continue to focus on your chest as you breathe deeply.
Allow your awareness of the sensations in your chest to deepen. As you breathe in, breathe into the heart.
As you focus on the heart during your breath, imagine a lotus flower slowly opening its petals as you inhale. As you exhale, just rest your awareness inside the lotus flower.
As feeling and thoughts arise, imagine them like drops of water on the petals of your heart flower that will drip down or evaporate as the seasons change.
As you rest within your lotus flower, feel the abundance of unconditional love emerge. Continue to breathe steadily as you exist harmoniously within your bountiful heart flower.
Once you feel comfortable in your heart flower, bring your palms together in the Salutation Seal or prayer pose and take a moment to feel gratitude for the benefits you've received.

http://www.parentingweekly.com/pregnancy/breathingspace/vol23/pregnancy_meditation.asp

Education May Delay Aging

2008-10-10T14:11:00.000-07:00

Scientists studying the aging process and software companies have recently become unlikely bedfellows as they consider the same idea: learning can extend a person's lifespan and improve their overall quality of life. It appears that elderly people who engage in adult education are more likely to maintain good memory and cognitive skills as well as increase their lifespan.
The New York Times recently published a story claiming that having money and insurance "paled in comparison" to education as a factor in graceful aging. The article pointed to the first serious effort to study this possible link as the 1999 dissertation thesis of Adriana Lleras-Muney, then a graduate student at Columbia University, who found that people at the age of 35 could increase their life expectancy as much as 18 months if they completed one extra year of schooling. In her study, she referenced research completed in 1969 by three health economists who found that education over many years had a greater affect on anti-aging than medical care. Similarly, Anne Case, a student at Princeton, reported that "each additional year of schooling for men in the U.S. is associated with an 8 percent reduction in mortality."
Education and mental fitness also appear to stave off the debilitating effects of age-related mental degeneration. The New England Journal of Medicine published in 2003 a study that revealed seniors over 75 years of age had lower rates of Alzheimer's and dementia if they continued to read and engage in other physical and artistic activities. As a result of these findings, the Alzheimer's Association now sponsors "Maintain Your Brain" workshops all over the country to encourage people to enroll in courses at local education centers and community groups. In addition, Dr. Gary Small, Director of the UCLA Center on Aging, conducts research he calls "Mental Aerobics," as a way of "cross-training" the mind to keep it conditioned.
But how do these activities actually combat mental aging? As people age they tend to become less socially active and demands on their memory and cognitive abilities decrease. While there are many who do not settle for this "mental retirement," others allow their neural networks to slowly shrink due to a lack of stimulation. Researchers have found that without maintenance, the brain's nerve cells shrink and eventually die off, while learning creates new networks for the brain's electrical impulses to travel through and consistent use of those networks strengthens their connections.
This new research may lead to a new philosophy for elderly care. Dan Michel, founder of Dakim Inc., began researching techniques to combat Alzheimer's after watching his father suffer from the disease and ultimately developed the (m)Power cognitive fitness system. (m)Power uses age-appropriate multi-media, such as old movies, songs and art, to exercise different brain functions including long and short-term memory, language, critical thinking. The Posit Science Corporation has also recently developed software called the "Brain Fitness Program" designed to improve memory and brain "plasticity" (the ability to create new neural pathways and connections in response to new experiences). Even computer game maker Nintendo has gotten in on the trend with "Brain Age," which claims to measure your "brain age" before presenting a string of exercises designed to stimulate the brain and shave years off the gamer's calculated brain age. Although Timothy Salthouse PhD, psychology professor at the University of Virginia, points out that the Nintendo game should not be taken too seriously because brain age can not be accurately calculated.
Scientists once believed that the adult brain was "hard-wired" and steadily declined into old age. Now it is becoming widely understood that the brain can be progressively re-modeled well into old age through challenging activities such as learning new subjects, trying new things and tackling problems that pose the greatest difficulty for the individual.
Stepping out of your comfort zone and having the courage to attack the most challenging issues is the key to mental health. It all begins by believing in yourself.

http://www.parentingweekly.com/pregnancy/breathingspace/vol20/pregnancy_health_fitness.asp

Never Lose Hope

2008-09-26T12:00:00.000-07:00

Sit on the floor and close your eyes. Concentrate on your breathing until you are absorbed in your slow breath, in and out.
Continue your breathing as you read the following passage. When you have finished, continue breathing with your eyes closed.
Remember that your soul is, in essence, happiness itself and enjoy the beautiful landscapes of your mind.
Never Lose Hope
If you have given up hope of ever being happy, cheer up. Never lose hope. Your soul is, in essence, happiness itself.
If you keep the eyes of your concentration closed, you cannot see the sun of happiness burning within your bosom; but no matter how tightly you close the eyes of your attention, the fact nevertheless remains that the happiness rays are ever trying to pierce the closed doors of your mind. Open the windows of calmness and you will find a sudden burst of the bright sun of joy within your very self.
The joyous rays of the soul may be perceived if you interiorize your attention. These perceptions may be had by training your mind to enjoy the beautiful scenery of thoughts in the invisible, intangible kingdom within you. Do not search for happiness only in beautiful clothes, clean houses, delicious dinners, soft cushions, and luxuries. These will imprison your happiness behind the bars of externality, of outwardness. Rather, in the airplane of your visualization, glide over the limitless empire of thoughts. There behold the mountain ranges of unbroken, lofty, spiritual aspirations for improving yourself and others.
Glide over the deep valleys of universal sympathy. Fly over the geysers of enthusiasm, over the Niagara Falls of perpetual wisdom, plunging down the hoary crags of your soul's peace.
If you have made up your mind to find joy within yourself, sooner or later you shall find it.
by Parahamsa Yogananda

http://www.parentingweekly.com/pregnancy/breathingspace/vol18/pregnancy_meditation.asp

Descending to Your Spirit Guide's Temple

2008-09-19T11:26:00.000-07:00

Sit comfortably in a private place. Close your eyes and make sure your back is straight. Now draw your attention to your breath...
Notice the rising and falling of your rib cage. Feel any tension or anxiety leaving your body with each exhale....
Pull your breath deeper into your stomach area. Let yourself relax, starting at your toes and working your way upward, until you reach the top of your head and your entire body is relaxed... In your mind's eye, imagine yourself standing at the top of a staircase. You can see a radiant, white light shining out from below...
Visualize yourself descending the stairs. At the bottom of the stairs you find yourself inside a beautiful, sacred temple. Sitting in the center of the room is a dazzling being of light. This being invites you to sit down...
This can be any ascended master that you identify with; Jesus Christ, Kuan Yin, Buddha, or even Metatron...
Now see yourself reaching out and joining hands with this loving being. Feel this master's powerful, healing light come into your hands and pass through your body in waves. Let this light flow freely...
Feel its peaceful, healing wisdom expanding in your body, raising your consciousness. Let the essence of this pure light extend beyond your body, filling the temple around you. Then feel it stretch beyond the temple to infinity...
Finish the meditation: http://www.parentingweekly.com/pregnancy/breathingspace/vol17/pregnancy_meditation.asp

Meditation by Avalon De Witt
Visit www.AskAvalon.com for more mediations and spiritual insight. Reprint permission granted with this footer included.

Candlelight Meditation

2008-09-12T11:34:00.000-07:00

Imagine you are an unlit candle. Someone comes along and lights your wick and you begin to glow with orange light. Your flame grows stronger and your whole body becomes engulfed. Feel yourself giving off this warm light.
Your fire light is like the brightness of wisdom that is driving away the darkness of ignorance. You are the bright orange light. Feel yourself expanding, your light reaching out further and further until it fills your entire house...

Continue the meditation: http://www.parentingweekly.com/pregnancy/breathingspace/vol16/pregnancy_meditation.asp

Migrating Birds take Powernaps

2008-08-29T11:28:00.000-07:00

Many people find that taking a fifteen minute powernap during the day can help improve their productivity and maintain their energy level. As it turns out, animals also use powernaps to keep them on their migratory schedule.
A recent study published in the journal Animal Behavior found that birds take hundreds of powernaps all day long, each one lasting an average of just nine seconds. This information helps explain the mystery of how birds are able to fly for many long hours during their migration with little time for rest.
The team of scientists from the Bowling Green State University in Ohio studied Swainson's thrushes, which fly up to 3,000 miles from Canada and Alaska to Central and South America each autumn, only to return north in the spring. The birds fly mostly at night and rest during the day. Scientists observed caged thrushes for a year and recorded their sleep patterns and found that during their migratory seasons, they reverse their sleep patterns to stay awake at night.
The thrushes were found to take two types of powernaps, which the scientists termed "unilateral eye closure," during which the birds rest one eye and one half of their brain while the opposite eye and side of the brain remain awake and alert; and "drowsiness," in which the eyes are partially shut but some visual processing is still performed.
If you co-sleep with your baby, this type of semi-consciousness may sound very familiar to you. Many new mothers claim they remain completely aware of their surroundings when they are sleeping with their child nearby. These mothers say that, particularly while co-sleeping, they can sense the child's presence and hear any noises that might alert them to a problem. While they are able to get some sleep, their senses remain awake all night.

Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol15/pregnancy_health_fitness.asp

Spinal Breathing

2008-08-22T13:49:00.001-07:00

Find a wall or flat surface to provide back support during this advanced pranayama technique.
Close your eyes and your mouth. Slowly and gently inhale and exhale through your nose. The breath should be deep but not forced and should fill your abdomen up through your chest to the top of your collar bone, before retreating during the exhale. Slowly repeat this a few times.
As you inhale, focus your attention and imagine there is a tiny tube or cord that originates at your perineum and stretches up through your spine to the stem of your brain and terminates at the center of your head. Once your attention reaches your head, imagine a tiny nerve turns forward to reach the point between your eyebrows.
With each slow inhale, imagine energy funneling up from your perineum up to the point between your eyebrows and then back down again to your perineum. Repeat this with each breath.
This exercise should be done for a few minutes before meditation. Remain seated when you are finished with the exercise and begin meditation immediately.

Benefits of this exercise: http://www.parentingweekly.com/pregnancy/breathingspace/vol14/pregnancy_exercise.asp

Lotus Pose (Padmasana)

2008-08-01T12:42:00.001-07:00

The Lotus Pose is said to have been routinely used by Buddha and is a popular meditation pose. It may be uncomfortable at first until your ligaments extend. It's a common misconception that meditation should be done in the Lotus Pose, so if it is too difficult, any other seated pose will work well. This is one of the basic yoga postures, so take your time becoming comfortable in it.
How to do it
Bring your right foot onto your left thigh. Bounce the right knee and, if it touches the floor with ease, bend your left knee and grab your left foot with both hands and place it on your right thigh. Your hands should rest on your knees, either open or forming a mudra.

Benefits of this pose: http://www.parentingweekly.com/pregnancy/breathingspace/vol11/pregnancy_exercise.asp

Kapalabhati

2008-07-18T12:55:00.001-07:00

Kapalabhati is a cleansing breath that literally translates as "skull that brings lightness." Use it to clear a foggy or heavy head or when you have mucus buildup in your air passages and tension or blockages in your chest. It can also help with sinus issues, such as numbness around the eyes.
During this breathing exercise, the breath is deliberately sped up using only diaphragmatic (abdominal) breathing. Each breath is short, rapid and strong as the lungs act as a pump to expel air from the lungs and remove waste from the air passages.
It is important to do this exercise carefully while sitting. If you are pregnant, skip the breath retention step, as holding your breath can harm your baby. This exercise may create tension in the breath and cause dizziness, so always end your practice with some deep, slow breaths.
One Repetition:
Begin by breathing normally twice. Inhale, and then exhale while pulling in your diaphragm. Repeat this 20 times, maintaining a steady rhythm and emphasizing the exhale each time. Follow this by inhaling and exhaling completely. Now, inhale and hold your breath for as long as is comfortable (skip this step if you are pregnant). Slowly exhale.

Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol10/pregnancy_exercise.asp

Primate Dads Gain Sympathy Weight

2008-07-11T15:57:00.001-07:00

Between 11 and 65 percent of all human dads-to-be experience sympathy symptoms when their partners are pregnant, including weight gain, nausea, headaches, irritability, backaches, and hormonal changes. Now a new study has found that males in at least two species of primates also experience physiologic changes when their mates are expecting.
Researchers at the University of Wisconsin, Madison, observed that two types of primates, the common marmoset (Callithrix jacchus) and cotton-top tamarin (Saguinus oedipus) - both known for their monogamous partnerships and good parenting - gained roughly 10 percent more weight when their mates were pregnant. And scientists believe they're not alone; it is estimated that males in most monogamous primate species - including gibbons, some lemur species, and humans - experience such sympathy symptoms.
During the study, researchers weighed 29 male marmosets and 29 male cotton-top tamarins monthly. Of these, 9 marmosets and 11 tamarins had pregnant mates. The scientists found that the males increased their total weight by approximately 10 percent gradually over the course of their mate's pregnancy (five months for marmosets and about six months for tamarins). The researchers also determined that the added weight was not because the males copied their mates' eating habits.
Scientists believe that the primates are so in tune with their mates that they pick up subtle clues about their fertility. According to Toni Ziegler, a senior scientist at the University of Wisconsin, Madison and lead author of the study, "They…detect when their mate is going to ovulate and have an increase in testosterone a few days before she ovulates, so I think they are getting signals from the female at important reproductive events." The researchers observed elevated estrogen and testosterone levels in the males, as well as the lactation-inducing hormone prolactin which they believe is most likely the cause of the weight gain.
These pregnancy symptoms were previously thought to be psychosomatic, but scientists now believe that these changes may actually help the male primates to prepare for fatherhood and deal with the added stress once the baby is born. "Males do most of the carrying of infants - usually two - once they are born," said Zigler, adding, "The males invest highly in infant care, even losing weight while carrying these heavy, multiple infants through the trees."
These findings are giving scientists a window into the driving force behind fatherhood - primate and human. "We're interested in what motivates dads to be good parents because there are so many men who just aren't good fathers," says Ziegler. "This work could help to tease apart what makes a good dad."

Learn more:
http://www.parentingweekly.com/pregnancy/breathingspace/vol09/pregnancy_health_fitness.asp

Food for Good Health

2008-06-27T13:44:00.000-07:00

Many common grains and nuts are full of beneficial vitamins, minerals, and nutrients that are especially important for you and your baby during pregnancy and can help relieve many unpleasant pregnancy symptoms. So try adding the following foods to your diet for better health. (Always talk to your doctor before adding anything unusual to your diet while you are pregnant.)
Walnuts
Walnuts not only improve the flavor of salads, soups and entrees, they are also highly nutritious and even medicinal. Raw walnuts are loaded with vitamin E and antioxidants, as well as folic acid, iron, magnesium, potassium, zinc and omega 3 fatty acids. They are also are an important source of monounsaturated fats and pack a lot of protein and vitamins B1, B2, B3, B5, and B6 inside that little shell. They also help to lower levels of LDL cholesterol in the bloodstream, and have been used to calm hysteria and reduce morning sickness. Because they provide many of the elements that the body requires but cannot manufacture, walnuts are considered an essential food to include in a healthy diet.
Flax Seed
Mixing 1 to 2 tablespoons of flaxseed or ground flaxseed powder into foods up to three times per day is a gentle way to treat constipation. Flaxseeds contain essential fatty acids and DHA (docosahexanoic acid), which are important for fetal and infant brain development.
Almonds
Chewing on raw almonds and swallowing the liquid can relieve heartburn. They also provide a nutritious snack packed with dietary fiber, protein, more vitamin A and E than any other nut, and the most powerful and absorbable form of vitamin E. Not least of all, almonds are cholesterol free!
Alfalfa
Because of its deep root system, alfalfa is a great source of protein and important nutrients such as vitamins K and C, calcium, iron, phosphorus, and chlorophyll. Research suggests that it may remove from your liver and small intestines chemical carcinogens found in food before they have a chance to do your body any harm. Alfalfa is also effective as a digestive stimulant and may help ease morning sickness, as well as fatigue and muscle tenderness when used directly on the skin or added to a bath. Although it has a flavor that may not appeal to everyone, it is safe to eat in moderation throughout pregnancy; however, many alfalfa extracts contain high amounts of alcohol and should be avoided during pregnancy. Alfalfa may be particularly beneficial in late pregnancy because the vitamin K it contains promotes blood clotting, which reduces the risk of postpartum hemorrhage.
Bran
The National Cancer Institute recommends eating 20 to 35 grams of fiber daily, yet the typical American diet contains only 7 to 8. Eating a fiber-rich diet is especially important during pregnancy because it can help prevent and treat two common pregnancy conditions: constipation and gestational diabetes. One of the best ways to get enough fiber in your diet is to consume bran and bran products every day. Wheat bran is a good source of insoluble fiber, which can relieve constipation; while oat bran is a good source of soluble fiber. Soluble fiber breaks down as it passes though the digestive tract, forming a gel that traps and removes cholesterol, which may decrease your risk of heart disease.
Dandelion Root and Leaves
Dandelion root and leaves (taraxacum officinale) traditionally have been used to alleviate nausea, calm an upset stomach, and gently promote bowel movements. Dandelion greens are also considered to be highly nutritious, containing more beta-carotene than carrots and more iron and calcium than spinach. They are also a great source of vitamins B 1,2,5, 6 and 12; vitamin C, E, and D; biotin and inositol (promotes the health of cell membranes); potassium; phosphorus; magnesium and zinc. In addition, the dandelion root promotes the flow of bile, reduces inflammation of the bile duct, helps eliminate gallstones, reduces liver swelling, and serves as a gentle diuretic that aids kidney function.

Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol07/pregnancy_health_fitness.asp

Brooding Squid Discovered

2008-06-20T12:25:00.000-07:00

The mothering instinct is inherent in many animals, but completely absent in others. For instance, humans care for their children for 18 (or more!) years, while the giant tortoise lays her eggs on a moonlit beach and then abandons her progeny to make their own way in their watery world. Scientists have always considered the squid to be a follower of the latter style of parenting; however, deep-sea explorers were recently surprised to discover a female squid caring for a large sac of eggs.
This protective behavior was demonstrated by the female Gonatus onyx squid, a common species found in surface waters, and was caught on tape by marine biologist Brad Seibel of the University of Rhode Island and his colleagues. The video evidence of the squid puts to rest a long controversy, said squid expert Eric Hochberg of the Santa Barbara Museum of Natural History in California. Hochberg was part of a team of researchers that proposed the existence of brooding squid five years ago based on the retrieval of a trawl bucket in 1996 that contained a relatively small number of extraordinarily large eggs along with an adult Gonatus onyx squid. "We just always had assumed that octopuses carry eggs and squids lay them on the bottom," said Hochberg. But the discovery of the Gonatus onyx changes these previous assumptions and, according to Hochberg, "there may be other deep-sea squids that are carrying their eggs."
These particular squids care for their precious cargo between 5,000 and 7,000 feet below the surface off California's central coast, just above the inky abyss of the Monterey Canyon. Because surface waters and the ocean floor are considered the two most productive depths for marine life, this middle-depth location may explain why the squid's parenting behavior was not observed until now. According to Siebel, "Researchers tend to skip this zone." The squids are probably brooding in this area to hide from predatory whales and seals, which also tend to ignore the middle depths while hunting.
Most squids lay 10,000 to 100,000 small eggs and leave them on the ocean floor where only a few survive to adulthood. But by watching over their eggs for six to nine months until they hatch, the newly discovered brooding squid enhances the survival odds of each egg, thereby allowing them to lay fewer and larger eggs.
The female Gonatus onyx carries approximately two to three thousand eggs in an open-ended sac she holds with hooks in her arms and keeps oxygen flowing to the eggs by circulating water through the sac. But after the eggs are ready to hatch, the mother probably dies, said Seibel. "Most squids lay eggs and die in one season," said Seibel. Because the egg sac blocks the squid's mouth, it's very difficult to eat with it and there's no evidence she can release it to feed and then pick it up again. Scientists have compared squids that are carrying freshly laid eggs to those holding older eggs that are ready to hatch. The squids with mature eggs are physically wasted and ready to die, whereas those with younger eggs look much healthier. The female squids accumulate fat stores while they grow and then expend it during the brooding period, which may last up to nine months. Scientists theorize that the squids' metabolism slows considerably during brooding to conserve energy and that prolonged muscle degeneration gradually provides increased buoyancy to support the eggs. They also believe the high lipid content of the females' digestive gland provides the fuel necessary to survive the brooding period.
This discovery is a prime example of how an important food source for shallow-water species and birds can also require deep waters for its survival. For this reason, Siebel says, it's important for people to think twice before signing on to any disposal project or other plans that can pollute deep ocean waters.
Click here to watch a video of a squid carrying a tubular pouch of thousands of eggs.

Garlic and Ginger

2008-06-13T13:29:00.000-07:00

Many cultures use garlic not only as a fragrant and flavorful ingredient in dishes, but also as a medicine. Research confirms that garlic has numerous healing properties and can be especially beneficial to expectant mothers.
Garlic has a veritable grocery-list of general health benefits, including its ability to:
Protect against cardiovascular disease.
Reduce the risk of heart attacks and stroke by lowering LDL ("bad") cholesterol while elevating HDL ("good") cholesterol.
Reduce triglycerides and blood pressure.
Increase circulation in the capillaries.
Prevent LDL oxidation and reduce clot-forming platelet activity and inflammation, thereby preventing coronary plaques.
Protect against free radical and carcinogen-induced DNA damage.
Stop the growth of a wide variety of human cancer cells including breast, colon, prostate, melanoma and erythroleukemia.
Prevent neuron death, and enhance memory by stimulating growth and branching of neurons in the brain.
Protect against fungal, yeast, and viral infections.
New research shows that consuming garlic during pregnancy can reduce the risk of preeclampsia and may help boost the birth-weight of growth-retarded fetuses. The research, performed at Chelsea & Westminster Hospital in London, demonstrated that when extracts of garlic were added to placental cells of women who were likely to suffer from these conditions, growth was stimulated. In addition, the activity of key enzymes whose activity is reduced in such abnormal pregnancies was significantly increased when garlic was administered.Ginger
For morning sickness relief, try a piece of ginger! For over two thousand years traditional Chinese medicine has used ginger to treat a variety of health problems, including abdominal bloating, vomiting, diarrhea, and rheumatism. And now research has found that ginger can help reduce nausea related to motion sickness, post-operative recovery, and pregnancy.
Ginger's nausea reducing benefits are attributed to its ability to absorb and neutralize toxins and stomach acid, while increasing digestive fluids and bowel activity. Ginger also causes the blood vessels to dilate (which is why you feel warm after eating it), and blocks the serotonin receptors in the stomach that cause nausea.
Ginger has general health benefits in addition to its anti-nausea properties. The fresh root's ability to induce sweating is believed to dispel pathogens and it has been used to treat asthma, cough, colic, heart palpitation, swellings, dyspepsia, loss of appetite, and rheumatism. Researchers have also found ginger to be a more potent blood clotting agent than garlic or onion, and that it reduces the stickiness of blood platelets which may help reduce the risk of atherosclerosis. However, ginger is not recommended if you suffer from gall bladder disease.
Try grinding or chopping fresh ginger and adding it to your favorite dishes tonight!

Dark Chocolate for the Heart

2008-06-06T12:35:00.000-07:00

Finally, some good news about a favorite sweet indulgence! Recent studies examining the health benefits of dark chocolate confirm that this delicious treat is actually beneficial for your heart.
According to research, dark chocolate contains more antioxidants and plant flavonoids (chemicals that provide antioxidant and antibiotic properties and control inflammation) than any other type of chocolate. These components prevent cholesterol from collecting in blood vessels, reduce the risk of blood clots, inhibit the immune response that can lead to clogged arteries, lower blood pressure and platelet activity, and eradicate free radicals and other destructive molecules in the body that can cause heart disease.
Standard processing of chocolate destroys up to half of its beneficial flavonoids, negating virtually all of its natural nutritional benefits. However, as evidence of the benefits of raw or minimally-processed dark chocolate mounts, chocolate producers have developed a way to turn out dark chocolate that retains up to 95 percent of its natural flavonoids
In fact, according to Mary Engler, PhD, RN, of the University of California, San Francisco, eating a small, 1.6-ounce bar of dark chocolate every day is very good for you. Engler and her colleagues studied the effects of dark chocolate on a group of 21 healthy adults. One half of the group was given a Dove Dark Chocolate bar every day for two weeks, and the other half was given a dark chocolate bar that had the flavonoids removed. Like other dark chocolate bars with high-cocoa content, the Dove bar is loaded with epicatechin, which has been found to be a particularly active type of flavonoid. All of the test subjects were evaluated to determine how well their blood vessels dilated and relaxed - an indicator of healthy blood vessel function. Those who ate the full-flavonoid chocolate showed significantly better results. "This is the longest clinical trial to date to show improvement in blood vessel function from consuming flavonoid-rich dark chocolate daily over an extended period of time," Engler said. "It is likely that the elevated blood levels of epicatechin triggered the release of active substances that ... increase blood flow in the artery. Better blood flow is good for your heart. Many people don't realize that chocolate is plant-derived, as are the fruits and vegetables recommended for a healthy heart."

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Heart Health is a Laughing Matter

2008-05-30T15:18:00.001-07:00

It turns out, whoever said "laughter is the best medicine" wasn't too far off the mark - at least where the heart is concerned. A recent study revealed that laughing has surprisingly beneficial effects on your heart.
Researchers at the University of Maryland Medical Center in Baltimore studied 20 healthy, young adults who watched 15 to 30 minute segments of either funny or sad movies. After watching humorous clips, the researchers observed increased blood flow in 19 of the participants that was comparable to performing aerobic exercise or beginning a cholesterol-lowering statin treatment. The researchers also found that watching a good tearjerker had the opposite effect, actually lowering 14 of the participants' brachial blood flow an amount equivalent to remembering periods of anger or doing mental arithmetic.
Before the study commenced, the participants were tested and were all found to have normal blood pressure, cholesterol and blood glucose levels. They were also asked to fast overnight and refrain from aerobic exercise or consuming alcohol, vitamins or herbs the evening before the viewings, since these can all affect blood flow.
Prior to seeing a movie, the volunteers were tested for their blood vessel reactivity in order to measure what is known as flow-mediated vasodilation. During the test, blood flow in the brachial artery in the arm was restricted by a blood pressure cuff and then suddenly released. An ultrasound device was then used to measure how well the blood vessel responded to the abrupt increase in flow. The brachial artery runs from the shoulder to the elbow and is a good indicator of blood flow throughout the body. Researchers collected a total of 160 measurements of brachial artery flow from the participants a minute before and after phases of laughter or sadness.
Volunteers watched each segment of the movies while lying down in a temperature-controlled room, after which the brachial artery was tested for blood vessel reactivity. Each volunteer was shown part of two movies at the extreme ends of the emotional spectrum, randomized to first watch either a movie that would cause mental stress, such as the opening scene of "Saving Private Ryan," or a segment of a movie that would cause laughter, such as "King Pin." At least 48 hours later, they were shown a movie intended to produce the opposite emotional extreme. Overall, average blood flow increased 22 percent during laughter, and decreased 35 percent during mental stress.
"I think it would be reasonable for everybody to loosen up, and spend about 15 to 20 minutes a day laughing," said lead researcher Dr. Michael Miller, director of preventive cardiology at the University of Maryland. "The magnitude of change we saw in the endothelium is similar to the benefit we might see with aerobic activity, but without the aches, pains and muscle tension associated with exercise," says Dr. Miller. "We don't recommend that you laugh and not exercise, but we do recommend that you try to laugh on a regular basis."
Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol03/heart_health.asp

Nettles for pregnancy nutrition boost

2008-05-23T16:23:00.001-07:00

Stinging Nettle (Urtica dioica)
Drinking nettle infusion before and throughout pregnancy can gently loosen, dissolve, and eliminate any accumulated minerals in the kidneys, such as gravel or stones, as well as nourish and strengthen the kidneys. This is especially important during pregnancy because your kidneys must cleanse 150 percent of your normal blood supply.
Nettles are also known for reducing hemorrhoids, tightening and strengthening blood vessels, helping maintain arterial elasticity and improving venous resilience, and have historically been used to combat pregnancy-related anemia. They also increase fertility in women and men, diminish pain during and after birth, and increase the richness and quantity of breast milk. Their highly-absorbable calcium content also helps diminish muscle pain in the uterus and legs.
The high vitamin K content of nettles helps to elevate the amount of available hemoglobin in the blood, which can decrease the likelihood of postpartum bleeding. Some pregnant women alternate drinking nettle and raspberry brews; while others drink raspberry until the last month of their pregnancy and then switch to nettles to boost their vitamin K levels before birth.
Nettle leaves contain as much carotene and vitamin C as spinach, are thought to have more chlorophyll than any other herb, and provide significant amounts of vitamins A, D and K, calcium, potassium, phosphorous, iron and sulfur. When brewed as an infusion, it is a dark green color approaching black with a rich, deep taste.
Fresh nettles may be boiled or steamed (handle uncooked fresh nettle leaves with gloves to avoid being pricked) and served as a side dish, or dried leaves may be brewed into tea. Nettle juice and freeze-dried powdered nettles in capsules are also available at health food stores.

Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol02/pregnancy_health.asp

Happiness Breeds Success

2008-05-16T14:02:00.001-07:00

What makes some people more successful than others? A better education? A stronger desire to get ahead? According to new research, these people may be more successful simply because they are happy.
Scientists recently reviewed 225 studies involving 275,000 people and found that chronically happy people are, in general, more successful in their personal and professional lives. "Perhaps happy people ... have a lot of good things come to them because of their happiness, their sociability, their energy," said lead author Sonja Lyubomirsky, a professor of psychology at the University of California, Riverside. Reporting in the January issue of Psychological Bulletin, Lyubomirsky pointed out that throughout most of its history, psychology has tended to focus on what goes wrong with people emotionally; only recently has it switched that focus to the exploration of "good" emotions like happiness, contentment and joy. "It's a trend called 'positive psychology'," she explained.
At first, most of this work on happiness focused on its origins, Lyubomirsky said. "So, if you had a study and you saw a correlation between rising income and happiness, it was immediately interpreted as 'OK, money makes people happy'." However, the old saying that "money can't buy happiness" may be correct, too. The study surveyed people on the Forbes 200 list and found them only marginally happier than the ‘average Joe’. In fact, many of them cited feelings of accomplishment in their business and family as being bigger factors in their happiness than the money they had made.
"It's clear that the relationship is bi-directional," Lyubomirsky said. "It's an upward spiral." Hundreds of other studies appear to support that theory. In an infant study, babies who smiled and laughed more developed stronger bonds with their caregivers. Numerous studies have shown that happier people tend to perform better in job interviews, secure better jobs, and get more positive job-performance ratings while working. Other research has shown that happier individuals had more satisfying marriages and were more likely to describe their partner as their "great love." Happy people were also more likely to engage in new, pleasurable pursuits and recognize rewards in the most ordinary, mundane events. And experimental studies suggest a good mood can boost immune function, reduce colds, and even lengthen lifespan.
One of Lyubomirsky's recent studies focused on 30-year-old college yearbook photos. Researchers assessed each photo for what experts call "Duchenne smiles," a certain play of facial muscles that only occurs during truly happy, un-posed smiles. "Only very, very good actors can fake them," Lyubomirsky said. "In these yearbook studies, women who showed Duchenne smiles when they were in college had happier marriages by age 52," she said. In fact, studies consistently find that when people appear happy, total strangers rate them as sexier, too. "They're also more sociable, and sociability is really important," she says. "You get out there, you like people more. And people are more motivated to work with, and be friends with, happy people."
Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol01/happiness_breeds_success.asp

The Spiritual Center

2008-05-09T12:58:00.000-07:00

Sit in a comfortable sitting position, preferably cross legged.
Center your attention on the point located two inches below your navel, the spiritual center of the body.
Begin rocking back and forth slowly, decreasing the arc with each rock until you rest at your natural center of gravity.
Press your tongue on the upper palate. Breathe through your nose and taste your breath. Imagine your breath coming down into the spiritual center below your navel and returning.
Begin counting each inhalation and exhalation. Count to ten and then go back from ten to one, starting over once you reach one. If any thoughts arise, acknowledge it and let it pass by returning to the count.
Each time you redirect your thoughts, you are giving yourself the power to put your mind where you want it.

Is Maternal Instinct Really Instinct?

2008-05-02T11:51:00.000-07:00

Are you one of those women who never felt like she had the "maternal instinct"? Are you still nervous that you won't know what to do when your baby cries? Are you still waiting for it to magically kick in now that you're pregnant? Many women experience such anxiety, but researchers are now studying whether maternal instinct may in fact be something we learn and not something we're born with.
One scientist who believes that mothering behavior is learned and not instinctual is Sarah Blaffer Hrdy, professor emeritus of anthropology at the University of California at Davis and author of Mother Nature: A History of Mothers, Infants, and Natural Selection. Hrdy has studied primates for more than three decades and believes that the desire of a mother to care for a child depends on her desire to be a mother and the amount of time spent bonding together. Although she concedes that maternal responses exist, she believes they are biologically conditioned, but not true instincts. In an interview with Salon.com she said, "A woman who is committed to being a mother will learn to love any baby, whether it's her own or not; a woman not committed to or prepared for being a mother may well not be prepared to love any baby, not even her own."
Hrdy argues that human babies are genetically engineered to convince their parents that they are worth raising, citing the plumpness of human babies (not seen in other primates) and their irresistible smile as examples. And given the right circumstances, even fathers can display maternal behavior, as seen in 1986 when a small boy fell into the gorilla enclosure at the Jersey Zoo in the United Kingdom and was - surprisingly - protected by an otherwise aggressive male silverback gorilla.
According to Hrdy, natural selection is the primary reason that males do not typically display maternal behavior. The paternity of a child can always be questioned, and if a male were to spend his time tending to offspring that were not his own, he could be limiting his own gene pool. But because maternity is never in doubt, females are more naturally inclined to tend to babies.
Hrdy acknowledges that in order to survive, babies must become attached to a caregiver, but she contends that the individual need not be the infant's biological mother. It is simply because of birth and lactation that the baby will probably form its closest relationship with its mother and she in turn will be motivated to care for the baby.
According to Craig Kinsley, PhD, "The mammalian female brain expresses a great deal of plasticity and creativity in service to, and in support of, reproduction. In other words, mothers are made, not born."
Kinsley and his colleagues in the departments of psychology at the University of Richmond and Randolph Macon College have shown that upon becoming a mother, a female rat's learning, memory, time management and efficiency improve. The brains of these rats actually change to enhance spatial ability and reduce fear and anxiety to help the new mothers care for and protect her offspring. In addition, the new rat mothers developed better hunting skills, taking just 70 seconds to track, attack and kill a cricket, compared to the 290 seconds it took childless rats.
Scientists on the other side of the maternal instinct debate have begun monitoring brain waves of new parents and have discovered maternal brain activity that points to genetic hardwiring. Researchers at Medical University of South Carolina found that mothers had a more widespread reaction to their infant's cries than in response to an unrelated infant's cries, and a greater response than the baby's father. While fathers showed increased activity only in parts of the brain thought to be more involved in thinking, distinguishing between sensations, and motor planning (posterior neocortical and cerebellar regions), mothers showed an increase in those areas as well as the limbic and basal forebrain regions, which are important in emotional responses.
According to Jeffrey Lorberbaum, MD who led the study, "Mothers may be very attuned to their own infant as they activate widespread brain regions including ancient regions believed to be important in rodent maternal behavior. Fathering behavior may be less hardwired and a more recent evolutionary phenomenon as fathers only activate newer regions of the brain involved in sensory discrimination, cognition, and motor planning in response to cries."
However, Hrdy maintains that "maternal responses that are biologically based are surely going on in the human species." But she believes that the bonding that takes place between mother and child occurs due to the flood of chemicals and hormones that occurs during pregnancy and after birth, and deepens the longer the baby is close. But this is not the definition of an instinct and although we may be vulnerable to maternal impulses, we are not "controlled or defined by them."
Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol39/pregnancy_health_fitness.asp

Nature's Collective Intelligence

2008-04-18T13:52:00.001-07:00

Ever wonder how anything gets accomplished within the apparent chaos of ant colonies and bee hives or how schools of fish and flocks of birds suddenly shift direction with such precision? These animals rely on collective thought, which scientists have dubbed swarm intelligence. This type of group thinking not only brings order to millions of creatures living closely together, it may have broader applications in our own world to increase efficiency, safety, and the way we live.
Ant colonies can range in size from hundreds to even millions of occupants, yet despite such density, they maintain highly organized communities and every ant knows his duty. This phenomenal management that enables the ants to allocate tasks, defend territory and find the optimal path for food is due, ironically, to a complete lack of centralized leadership and the ants' ability to communicate information and trust individual input. There is no single leader of an ant colony - the queen is just there to lay eggs - instead, the entire colony relies on the interactions between individual ants, each of which is following simple rules of thumb, a system scientists call self-organizing.
Ants communicate mostly through touch and smell, so when they bump into each other they sniff antennae to confirm the other's identity, role in the colony, and other important information. For example, the return of patroller ants that are sent out of the colony each morning serves as a signal to the forager ants that it's time to go out. But the foragers also glean information about outside conditions, potential predators, and food availability based on how many and how frequently they run into patroller ants and other returning forager ants. According to Deborah Gordon, a biologist at Stanford University studying red harvester ants in the Arizona desert, "A forager won't come back until it finds something. The less food there is, the longer it takes the forager to find it and get back. The more food there is, the faster it comes back. So nobody's deciding whether it's a good day to forage. The collective is, but no particular ant is."
Honey bees also use individual input to make hive-wide decisions, such as where to construct a new hive when the current one grows too large. The bees scatter to search for the best real estate. When they return to the queen, they do a little dance called a waggle to show their enthusiasm for the new hive site they found. Other bees investigate based on the dance and congregate and dance near the best new home. The location with the most dancing bees becomes their new abode. The bees' ability to investigate and consider multiple options and then decide on a course of action based on popular vote leads them to the best choice.
Thomas Seeley, a biologist at Cornell University, has studied bees for more than 10 years and believes that their decision making could be applied to corporate meetings where decisions could be made by bringing all possibilities to the table, discussing the ideas and then voting by secret ballot.
The collective decision making process of swarms has also inspired some in the corporate world to integrate these methods to improve the way they do business. One such company, called American Air Liquide, which produces medical and industrial gases such as hydrogen, oxygen and nitrogen, developed a computer program that mimics an ant found in Argentina that uses a pheromone trail to communicate to other ants in the colony the quickest path to the best food source. The scent of the trial is reinforced each time an ant travels that path, further reinforcing the behavior. American Air Liquide uses virtual "ants" to mark the shortest and most reliable routes for their delivery trucks. Their artificial colony approach also uses genetic algorithms based on factory schedules, weather, estimated customer demand and costs to find the most efficient business model each day. Dairy, heating oil, grocery and telephone companies across Europe are also finding this artificial pheromone trail system useful in their industries.

Learn more: http://parentingweekly.com/pregnancy/breathingspace/vol37/pregnancy_health_fitness.asp

Broccoli: The Nutritious Warrior

2008-04-11T12:00:00.000-07:00

Many nutritionists have dubbed broccoli a "SuperFood" - and with good reason. This tasty, versatile and nutrient-packed member of the cabbage family packs a strong anti-oxidant punch that can help fight many types of cancer, while also providing a hefty dose of calcium for strong bones and folic acid to prevent birth defects.
Broccoli contains the phytonutrients sulforaphane and indoles, which have been shown to effectively fight many types of cancer. Indole-3-carbinol has been found to deactivate an estrogen metabolite that promotes tumor cell growth, while increasing levels of a cancer protective form of estrogen called 2-hydroxyestrone. It also inhibits the movement of cancerous cells through the body.
Sulforaphane boosts detoxification enzymes to clear potentially carcinogenic substances from the body more quickly, while halting cell growth and increasing the self-destruct mechanism in abnormal cells. New research has shown that this phytonutrient can help repair sun damaged skin as well.
When broccoli is cut, chewed or digested, it releases glucose along with compounds that help to break down food, including isothiocyanates, which stimulate enzymes in the liver that detoxify carcinogens. One form of isothiocyanates, known as allyl isothicyanate, inhibits cell division while encouraging the self-destruct function in abnormal cells. These characteristics make regular consumption of broccoli a tasty way to reduce your risk of many types of cancer, including breast, prostate, colorectal and lung.
Broccoli is especially good to consume during pregnancy. It is packed with nutrients and an excellent source of calcium (74 mg per cup), vitamins C (124 mg per cup) K, and A, folate (94 mcg per cup) and fiber. The high calcium content helps to build and maintain healthy bones for your baby and you, while the folic acid helps prevent spina bifida and other birth defects, and the fiber content helps relieve constipation. Broccoli's high beta-carotene content helps fortify your immune system and promotes clear skin. Broccoli is also a good source of phosphorus, magnesium, potassium, and vitamins E and B6.
It is estimated that about 50 percent of Americans are infected with a bacterium known as H. pylori, which can cause ulcers and damage DNA. Eating broccoli sprouts has been found to suppress this potentially deadly bacterium and relieve the gastritis associated with it. Broccoli sprouts also provide 10-100 times the sulfur-containing phytonutrients as mature broccoli to detoxify carcinogens and boost enzymes.

Learn More: http://www.parentingweekly.com/pregnancy/breathingspace/vol36/pregnancy_health_fitness.asp

Focus Your Energy

2008-04-04T15:55:00.001-07:00

Sit in a comfortable position and begin breathing deeply. Relax and slow your breath. Breathe as if you are right next to a tree branch that can not be swayed by your breathing.
Close your eyes and put your hands out in front of you. Feel each hand and notice the life force that pumps through them.
Continue breathing deeply but breathe as if you are breathing into just one of your hands. You will start to feel an increase in energy in the hand on which you focus.
If you have a certain place in your body that needs healing, try focusing your breath on that area, as if you are breathing with that body part. If you are feeling depressed, try focusing your breath on positive thoughts. For example, if you are feeling down about your appearance or something you've done, try focusing on what is beautiful about your appearance or something good you've done by breathing into those thoughts.
Lastly, focus your breath on your unborn baby. Breathe into your womb, giving your baby rich oxygen and life force.
Take your time breathing into places that need healing or more life force. When you are finished, slowly open your eyes and return to the outside world.

The Great Outdoors

2008-03-28T13:48:00.000-07:00

Spending time outdoors is a cherished tradition for many people, while others avoid the outdoors due to allergies, phobias, a lack of access or just a lack of interest. So many of us are surrounded every day by man-made technology designed to simplify our lives - such as cars, computers, and cell phones - but which can ultimately increase the pace of life, leaving us harried, stressed and sick. Sometimes we lose track of the peace and happiness that can be achieved just by taking a walk in the park or spending a day at the beach.
The psychological and physical affects of looking at or being near nature are more profound than most people realize. Studies have found that nature scenes help students perform better on tests, relieve anxiety in patients recovering from open heart surgery, help patients recover faster after gall bladder surgery, and reduce headaches and sickness in prison inmates. It's also been shown that spending time outside lessens fatigue in breast cancer patients and reduces outbursts from Alzheimer patients. And a recent study at the University of Illinois revealed that playing outdoors, particularly in lush green areas, can reduce symptoms of ADHD in children.
Sunlight is important for the production of serotonin in the brain, as well as for the production of vitamin D. The cells that make up our skin are built much like solar panels in the way they convert sunlight to the vitamin D necessary to maintain calcium levels in our blood and ensure strong bone structure. Vitamin D can also reduce the risk of certain types of cancers, type 2 diabetes, heart disease, hypertension, and osteoporosis. Although many foods contain vitamin D and many others are fortified with vitamin D, it is not as readily and safely absorbed by our bodies as the vitamin D that comes from pure sunlight. Approximately 80 percent of our daily vitamin D requirement is met through direct sunlight. However, 42 percent of African Americans between the ages of 15 and 29 and 36 percent of Caucasians ages 18 to 29 are vitamin D deficient. A vitamin D deficiency increases the risk of developing hyperparathyroidism, type 1 diabetes, hypertension, certain cancers and heart failure. Spending a few minutes outside a few times a week can ensure you get enough vitamin D, and any excess vitamin D is stored by your body for several weeks.
Spending time outdoors can be especially beneficial during pregnancy. The vitamin D you get from the sun helps promote fetal bone growth and reduce maternal bone loss during pregnancy, while the vitamin D found in breast milk is necessary for your child's skeletal and mental development. Walking near a body of water or taking a stroll in the woods can lower your blood pressure and improve your mood, which can help you relax and have a more comfortable pregnancy.
If you can't easily access a natural area or if you simply don't enjoy being in the great outdoors, you can purchase many items to help you bring a bit of nature inside your home. CDs featuring the roar of the ocean or birds singing in the forest can help you relax, while natural loofahs, mud masks, salt scrubs, seaweed wraps, light machines and natural light bulbs imitate some of the relaxing and healing qualities of the outdoors.

Learn more: http://www.parentingweekly.com/pregnancy/breathingspace/vol34/pregnancy_health_fitness.asp

Hypnosis

2008-03-21T12:41:00.000-07:00

Many Eastern religions and cultures use deep meditation as a form of self-hypnosis to attain enlightenment and serenity. This method of relaxation and focus has also helped many women to remain in control and calm during childbirth, thereby decreasing their pain and speeding their labor.
There is a significant difference between an entertaining hypnotist and a medical hypnotherapist. Hypnosis is intense, focused concentration with partial or complete unawareness of peripheral activity. Entertainment-quality hypnosis depends greatly on a person's openness to peer pressure and suggestion. A hypnotherapist, on the other hand, develops a relationship with a person in order to deepen their hypnosis practice and truly help the individual tap into their unconscious for therapeutic purposes.
Self-hypnosis is very similar to meditation. Both require practice to effectively master and they both increase alpha brain waves, which promote relaxation. The primary difference between the two is that the individual usually counts down into and out of the state of hypnosis. Self-hypnosis can be a powerful tool if used properly. However, some people may have a hard time letting go and losing control. In these cases, a trained hypnotist may be necessary to reach a hypnotized state.
Hypnosis has been shown to help people quit smoking, alleviate pain, minimize anxiety and nausea, promote relaxation, and to interrupt an intense emotional state. Contrary to popular belief, a state of hypnosis is not a state of unawareness or sleep. If you've ever been engrossed in a good book to such a degree that you are completely unaware of your surroundings, then you have been in a state of hypnosis. Nothing can be done to you without your consent, it is simply a shutting down of your conscious mind in order to tap into your unconscious or subconscious.
The first step in practicing self-hypnosis for labor begins before labor ever begins. It requires you let go of the common perception that childbirth is the most painful process a woman ever experiences. The idea - the reality - that should be implanted in your mind is that labor and delivery is perfectly natural and that your body is designed to release hormones to reduce pain. A confident and relaxed approach to childbirth can result in an empowering and beautiful experience.
Many women who have used hypnosis during labor claim to have a "pain free" experience. This is not a guarantee but an absolute possibility. In order for you to recognize the sensation of pain, your brain has to process it. During hypnosis, the brain is able to identify a painful sensation and choose not to register it as a threat or something that needs alleviating. This can actually reduce or block the painful sensation. It also allows you to relax instead of tensing up in fear, which only results in more pain. The outcome truly depends on the individual.

Learn more:

http://www.parentingweekly.com/pregnancy/breathingspace/vol33/pregnancy_health_fitness.asp

Blue Light Breath

2008-03-14T12:49:00.001-07:00

Sit in a comfortable position with your spine straight as an arrow. Close your eyes and begin breathing deeply.
Notice which nostril is most open and exhale as if only through that nostril. Imagine a blue-white light flowing in that nostril and reaching the point between your eyebrows. Exhale the same blue-white light out the most open nostril.
Now shift the breath to the other nostril. Imagine a blue-white light as you exhale, focusing on the more closed nostril. Inhale the blue-white light to the point between your eyebrows and out from that point again. Repeat the process until both nostrils are fully open.
Next, focus on breathing in the blue-white light through one nostril, to the point between the eyebrows, and out the other nostril. Then switch on the inhale, breathing in through the one you've just breathed out and exhaling through the other.

Finish the meditation: http://www.parentingweekly.com/pregnancy/breathingspace/vol32/pregnancy_meditation.asp

Go Bananas

2008-03-07T12:52:00.000-08:00

Bananas aren't just a convenient and tasty snack, they're loaded with nutrients. Their high levels of potassium and vitamin B6 as well as their ability to calm stomach acids and improve digestion make them a perfect pregnancy snack.
The banana plant belongs to the same family as the lily and orchid and grows 10-26 feet high. The fruit of the banana plant is not the only edible or useful part of the plant. The banana flower is often used in Southeast Asian cuisine and the tender core of the banana plant's trunk is used to make a Burmese dish. In addition, the banana's leaves are large, flexible and waterproof, which is why they are often used to wrap food during cooking and serve as make-shift umbrellas in tropical regions. The Japanese use the fibers of the tender leaves and shoots to make textiles and yarns. In Nepal, people use the fibers of the trunk to create fine hand-crafted rugs.
The banana is packed with dietary fiber as well as approximately 467 mgs of potassium (pregnant women need 2000 mg of potassium daily). Bananas are also a significant source of vitamins A, B6 and C, pectin (a soluble fiber), and manganese.
Studies have shown that a mixture of banana and milk suppresses stomach acid secretion significantly, helping to protect against ulcers. Researchers have also found that fresh bananas help to protect animals' stomachs from wounds. Bananas promote the production of the cells that make up stomach lining, producing a thicker mucus shield against acids, and so-called "protease inhibitors" in bananas help to eliminate the bacteria that cause stomach ulcers.
Bananas can help promote colon health as well, due to their fructooligosaccharide content. Fructooligosaccharide is called prebiotic because it has been found to nourish the probiotic (friendly) bacteria in the colon. These bacteria improve your colon's ability to absorb nutrients and protect it from unfriendly microorganisms. In a study of male babies between 5 and 12 months old who had persistent diarrhea, researchers found that green banana and apple pectin decreased stool weights by 50 percent, indicating more nutrients were being absorbed before elimination.
During pregnancy, eating foods high in potassium, such as bananas, can help reduce pregnancy-related swelling of the extremities. It's believed that leg cramps, one of the most unpleasant symptoms of pregnancy, might be relieved by increasing the intake of potassium-rich foods. In addition, the vitamin B6 found in bananas has been shown to help relieve morning sickness. They also balance electrolytes and are a great source of energy.
Vitamin B6 is also essential for the development and operation of our bodies. It is vital to the development of your baby's central nervous system, is a key component during the biosynthesis of the neurotransmitters GABA, dopamine, and serotonin and is essential for proper immune system functioning and the ability of hemoglobin to carry oxygen to the body's tissues.
The increased calcium loss produced by the typical American high-salt diet can be combated by consuming more potassium-rich foods such as bananas. The heart and circulatory system require potassium to maintain normal blood pressure and heart function. The vitamin A carotenoids found in ripe bananas can also help protect from certain cancers, heart disease and diabetes. Look for vibrant golden bananas, which contain the most carotenoids.

Learn more about bananas: http://www.parentingweekly.com/pregnancy/breathingspace/vol31/pregnancy_health_fitness.asp

Acupressure to Relieve Pregnancy Discomfort

2008-02-29T11:38:00.000-08:00

Acupressure is an ancient healing art developed in Asia over 5,000 years ago, using the fingers, hand, elbow or other device to apply pressure to specific points on the surface of the skin to stimulate the body's natural self-curative abilities. Proponents believe that acupressure may reduce muscle pain and tension, improve blood circulation and release endorphins. It is thought that when an acupressure point is pressed, muscle fibers elongate and relax, allowing blood to flow more freely and toxins to be released and eliminated.
Acupressure uses rubbing, light pounding and gentle massage to direct energy to different parts of the body. It focuses on pressure points along the nervous system's meridians that are connected to various organs throughout the body. It is believed that when an organ stops functioning correctly, it is due to a lack or excess of energy. Acupressure can be used like a faucet, to slow or increase the flow of energy to wherever it is needed. Acupressure can help relieve pregnancy-related discomfort because it is low impact and the body's heightened sensitivity during pregnancy responds well to this kind of treatment.
According to acupressure theory, a pressure point will become painful and hard when an organ malfunctions. When there is too much energy, the point will be sore and sensitive to the touch. To relieve bottled up or excess energy, the point needs to be calmed through slow, deep and sustained finger pressure, in an outward or counter-clockwise direction. The pad of the thumb works best. When there is a shortage of energy, a light, superficial pressure using the fingertips in an inward or clockwise direction will restore balance. An initial worsening of the condition might be felt, but it is part of the healing process and will resolve itself quickly.
Concentrations of pressure points are located near the extremities, around the elbows, fingers, knees and toes, while the wrists contain the most sensitive points. Bending the wrist and fingers back gently can indicate how great the need is for circulation and stimulation in the rest of the body.
Although more research is needed, initial studies have found acupressure to be an effective treatment for many ailments, including nausea and motion sickness, insomnia, sleep apnea, obesity, bedwetting in children, high blood pressure, anxiety, depression and drug addiction.
One of the most effective acupressure points is the Neiguan or pericardium 6 (P6) point, used to relieve nausea and vomiting. It is located on the inside of the wrist, three fingerbreadths above the crease of the wrist between the two tendons. The bracelets sold to relieve motion sickness and other forms of nausea use this pressure point.
To relieve pain during labor, have your partner use their knuckle to apply pressure to the Ciliao BL-32 point, located one finger width up from the crease of your buttocks and one thumb width to the left or right side of the spine. There is a small depression where the point lies. You should feel numbness, warmth or tingling when pressure is applied. If you feel a sharp pain, your partner may be pressing the bone near the point. The pressure points on either side of the spine might not line up perfectly during labor, due to muscle contractions, therefore it's important to communicate with and guide your partner until he or she finds the right spot. This point has been reported by many as being extremely useful for pain relief during labor.

Apples

2008-02-15T11:33:00.001-08:00

You've probably heard the old saying "an apple a day, keeps the doctor away," and may have dismissed it as another archaic old wives' tale. But as scientists are discovering, there may be some truth to it! This popular member of the rose family may help fight cancer and heart disease; protect against sunburn, asthma, and diabetes; and relieve constipation. And a recent study found that eating apples during pregnancy can protect your unborn baby from developing asthma and other lung problems later on in life.
Apples' antioxidant flavonoids may help prevent certain types of cancer. When scientists at University of California at Davis added apple extracts to cultures of human endothelial cells (the cells that line our arteries and are the first defense against cancer), the human cells were protected against the effects of tumor necrosis factor (TNF), a compound that triggers cell death and promotes inflammation. The apple extracts actually blocked the signals sent from the tumor that kill cells. The high antioxidant content in apples also helps to eliminate free radicals from the body.
The phenols found in apples may also provide UV-B protection. Studies found that Braeburn apples in particular help protect the skin from sun damage. So eating an apple before going to the beach might be a good way to reduce the risk of sunburn.
Recent studies have discovered apples may have a beneficial affect on lung function in adults and fetuses. One study found that men who ate apples had a lung capacity 138 milliliters greater than those who did not. While another study found that mothers who consumed apples during their pregnancy were less likely to have children who suffer from asthma and wheezing. Scientists believe that the high levels of antioxidants and anti-inflammatory flavonoids, such as quercitin and catechin, are responsible for apples' beneficial affects on lung function, bronchial hypersensitivity and asthma.
Apple season runs from late summer to late fall in the northern hemisphere...

http://www.parentingweekly.com/pregnancy/breathingspace/vol28/pregnancy_health_fitness.asp

Attracting the Life You Desire

2008-02-08T11:38:00.000-08:00

Have you ever wondered why some people seem to have all the luck? Good things always seem to happen to them: they are promoted at work, they succeed at every new thing they try, they have a fabulous spouse and great kids. Are some people truly luckier than others, or is there more to it than mere luck? One theory, called the Law of Attraction, claims our personal energy vibration attracts similar energy vibrations, and this attraction can help you become happier, get ahead, and even cure illness.
According to the Law of Attraction, everything vibrates at a certain frequency and magnetically attracts similar vibration frequencies. In essence, like attracts like. According to this theory, if you are angry with the world, you will attract angry people and aggravating situations; conversely, if you are at peace and happy with the world, then you will attract like-minded people and experiences. Believers insist this attraction can even help you attain your life's goals. For instance, if you desire more financial wealth, believe that you already have more money and your new frequency will attract financial gain. However, keep your thoughts positive. Thinking too much about what you don't want can change your frequency to attract exactly what you were trying to avoid.
There is evidence that ancient civilizations were aware of the magnetic power of positive vibrations. For example, Cleopatra wore a large naturally magnetic lodestone on her forehead to slow down the aging process. Author Wallace D. Wattles, in his book The Science of Getting Rich, refers to the theory as having a "…Hindu origin, and has been gradually winning its way into the thought of the western world for three hundred years. It is the foundation of all the Oriental philosophies, and those of Descartes, Spinoza, Leibnitz, Schopenhauer, Hegel and Emerson…." Hinduism, Buddhism, Judaism, Islam and the ancient Babylonians also make reference in their texts to this powerful secret.
In modern society we often refer to this theory as positive thinking or self-fulfilling prophecy. And the energy and vibrations we all emit can even be used to cure illness and disease, according to believers. The method, called magnetic therapy, uses very strong magnets (a generic refrigerator magnet is about 10 gauss while magnets used in healing range from 450 gauss to 10,000 gauss) and practitioners believe the magnets can improve circulation, relieve muscle pain, and treat depression and other mental illness. Until recently, modern medicine viewed the Law of Attraction and magnetic therapy as quackery and mere placebo effect, but several key studies of their positive effects are causing many to rethink their position.
A recent study at Technion-Israel Institute of Technology in Haifa, Israel, showed that magnetic stimulation of the brain can ease severe depression. The technique, transcranial magnetic stimulation (TMS), works on the principle that the brain can be manipulated by small electric currents because brain cells communicate with each other and pass instructions by pulses of electricity. The trick with TMS is to set up the fields over the particular area of the brain that needs retuning. After two weeks of treatment, half of the patients showed a 50 percent improvement in symptoms. Half the patients also had no need for further treatment with electroconvulsive therapy (ECT), while all those who had been given a placebo treatment continued to need ECT. Researchers at Imperial College in London have used electromagnets placed over the cerebral cortex of people with incomplete spinal-cord injuries and have reported improvement in the patients' ability to move their limbs and feel sensation. Additionally, in a study at the Medical University of South Carolina, 20 depressed patients who had not been helped by medication underwent treatment for 20 minutes a day for two weeks while 10 had a magnet applied to their scalp but no treatment. In half of the 20 patients, symptoms were reduced by 50 percent, while none of the group of 10 improved.
Critics of the Law of Attraction and magnetic therapy argue that the studies cited by proponents are flawed and un-scientific, that there is no solid evidence for their effectiveness, and believe all the hype is a marketing scheme to sell books, products and movie tickets. Other skeptics raise troubling questions such as: If a child is abused, does that mean the child intended it in some way? Or, if I want to improve my relationship but my spouse doesn't, what will happen?
Read more: http://parentingweekly.com/pregnancy/breathingspace/vol27/pregnancy_health_fitness.asp

Memory Recall

2008-02-01T14:38:00.001-08:00

Every species of animal stores some form of memories in its brain, but how and where memories are stored is still poorly understood and hotly debated. Recent studies support the hypothesis that memories are sets of encoded neural connections and to recall a memory, one must simply stimulate the part of the brain where the neural connection for that memory occurs. As scientists learn more about how the human brain works, our understanding of how we remember events and learn new skills and information is enhanced.
We are constantly receiving sensory information from our environment. Some of this data is held for a few moments and then forgotten, while some is moved into short-term memory, and some is stored in our long-term memory. Short-term memory has a limited storage area - able to hold only about seven independent items at one time and for only about 30 seconds - making this area good for information we need now or will need in the near future. Information that may help us in the future is sent to our long-term memory, where it can last a lifetime.
There are two basic types of long-term memory: procedural and declarative. Each uses different parts of the brain. Procedural memories, also called implicit memories, are the "how-to" memories we use when riding a bike or playing an instrument. It is generally difficult for people to communicate their procedural memories because they are based in a non-conscious understanding. For instance, most people can easily characterize a face as "attractive," but they have a hard time explaining why and cannot provide a definition of attractive. So if you are trying to learn to play a musical instrument and it seems as if you are practicing the same thing over and over again with little to gain, a non-conscious understanding and memory are most likely developing.
Declarative memories are made up of the information we accumulate through repetitious practice as well as events and experiences. Declarative memories are so-called due to our ability to communicate them, and are best maintained through repetition or frequent recollection, as well as systematic methods such as mnemonic devices. There are two sub-categories of declarative memory: episodic and semantic. Semantic memories are based on knowledge and understanding and are not related to any one experience. Episodic memory is the memory of an event or experience and incorporates time, place and emotions during the experience. Most people who suffer from amnesia have deficits in episodic memory and studies have shown that episodic memories are more prevalent in women than men.
When trying to learn a skill, we now know that practicing something well is more important than doing more of it or doing it faster. The non-conscious absorption of a skill is recalled correctly when it has been practiced accurately. This is because non-conscious memories are stored as action sequences. If you mess up a sequence, it is better to continue through the mistake, rather than to start over because the memory of it will end when you resume the sequence.
Memories are not hardwired, meaning a memory can be replaced or imaginarily enhanced through suggestion very easily. This is why memories recalled through hypnotism can not be used in a court of law.
The next time you are trying to remember something, think of what type of memory it is. Is it procedural or declarative? If it's procedural, you may be able to simply start the activity, such as riding a bike, and the memories should return. If it's declarative, then you have to ask yourself if it's episodic or semantic. If it's episodic, recalling one aspect can usually bring back the entire experience. If it's declarative then you just might need some more repetition to get the answer right or you can find an episodic memory that relates to it. For example, if you had an emotional relationship around the time that you learned about the American Civil War, remembering details of that relationship might lead you to forgotten information about the Civil War.

http://www.parentingweekly.com/pregnancy/breathingspace/vol26/pregnancy_health_fitness.asp

Asparagus for folic acid!

2008-01-25T15:20:00.001-08:00

Asparagus has been prized for its delicate taste and nutritional benefits for nearly 2000 years. It has the highest folic acid content of any vegetable, making it a perfect food during pregnancy. It is also a natural diuretic, laxative, and may promote cardiovascular health.
Asparagus is a member of the lily family and related to onions and garlic. The tender spears that we eat grow from an underground crown, which can take up to three years to develop enough to produce shoots; but once it begins, the crown can continue to produce spears for up to 20 years.
The ancient Greeks and Romans believed asparagus could relieve toothaches and bee stings, and while these medicinal benefits have proven false, asparagus can help prevent and relieve other health conditions. Asparagus contains key minerals and amino acids that act as a natural diuretic, which may help relieve PMS-related water retention, arthritis and rheumatism. Its high fiber content may help prevent and relieve constipation, and it contains a particular type of amino acid that helps to neutralize ammonia in the body, which can be toxic and cause fatigue. It also contains rutin, a bioflavonoid, which strengthens blood vessels and prevents their rupture, and is a good source of potassium which can help fight hypertension and quell exercise-related nausea by balancing electrolyte levels.
The high folic acid content in asparagus may play a key role in promoting cardiovascular health. Folic acid has been shown to decrease homocysteine levels in the blood and to improve endothelial function (blood flow) in blood vessels. Homocysteine is a naturally-occurring amino acid, elevated levels of which have been linked to coronary heart disease and stroke. Some scientists estimate that consuming 400 mcg of folate daily could reduce the number of heart attacks suffered by Americans each year by 10 percent.
The folic acid found in asparagus is also necessary for new cell formation and maintenance as well as DNA replication, which are especially important during periods of rapid cell division and growth such as pregnancy. Folic acid deficiency has been linked with neural tube defects, such as spina bifida and anencephaly. Some studies show that folic acid may also help prevent stroke, some cancers, and possibly Alzheimer's disease.
The inulin content of asparagus may also promote intestinal tract health. We are unable to digest inulin, a certain type of carbohydrate, but the beneficial bacteria in our intestine can, which causes more of these good bacteria to grow and inhibit the growth of harmful bacteria. The proliferation of these good bacteria can help you to digest food and fight off illness.
It takes only one cup (approximately 5.3 ounces) of asparagus to supply 66 percent of the daily recommended dose of folic acid, and it is also a great source of vitamins C, E and A, and vitamins B1, B2, B3 and B6, as well as dietary fiber, iron, manganese, copper, and phosphorous.

Natural Household Cleaners

2008-01-11T15:35:00.000-08:00

Many of the household cleaners we use every day contain toxic chemicals that may be harmful to you, your baby, and the environment. But there's little need for these harsh chemicals when effective and safe alternatives may already be sitting in your cabinets. Here are some common products that can be used for a variety of household jobs - safely and effectively.
Baking Soda (sodium bicarbonate)
Baking soda is a mild alkaline that can be used to neutralize, shine and deodorize many items. It can deodorize the refrigerator, carpets, drains, upholstery, and vinyl, as well as your underarms. Use it to clean and polish aluminum, chrome, plastic, porcelain, silver, stainless steel, tin, counter tops, sinks, bathtubs, ovens and fiberglass and even your teeth when used as toothpaste. It is also useful as a fabric softener and stain remover, and can soften hard water and be used as a bath soak.
Borax (sodium borate)
Available at most supermarkets, Borax is an effective deodorizer, prevents mold and mildew growth, boosts the cleaning power of soap and detergent, and removes stains. Sprinkle about a half a cup of Borax in the bottom of your garbage and diaper pails to keep them clean and odorless. It can also be mixed with sugar to attract and kill cockroaches.
Cornstarch
Cornstarch is made from the starch of corn kernels. It can be used to clean windows, polish furniture, shampoo carpets and rugs, and starch clothes. Look for baby powders that contain cornstarch as it is now used as an alternative to talc.
Isopropyl Alcohol
Isopropyl alcohol is an excellent disinfectant and strong degreaser, but be sure to use it in well-ventilated areas, wear gloves, and keep it away from children. Poisoning can occur from ingesting, inhaling, or absorbing it through prolonged contact with the skin. Symptoms of isopropyl alcohol poisoning include flushing, headache, dizziness, nausea, vomiting, and coma.
Lemon Juice (citric acid)
The juice of the common lemon can deodorize and remove greasy or sticky stains from aluminum, clothes and porcelain. It also can be used as a glass cleaner, but don't use it in direct sunlight as it can cause streaking.
Vegetable Oil
Vegetable oil can be made out of several types of seeds and is an effective and safe furniture and wood floor polish.
Soap
An all-purpose liquid soap, which can be used for washing dishes or hands, can be made by simple dissolving the old ends of bar soap (or grated slivers of bar soap) in warm water.
TSP (trisodium phosphate - soda ash and phosphoric acid)
TSP is available at most hardware stores and is a powerful cleanser and degreaser. It is commonly used to clean and treat wood before painting, but is not recommended for use on metal as it can cause corrosion. It is harmful if swallowed.
Vinegar
Vinegar acts as a mild acid to dissolve mineral deposits and grease, remove traces of soap, remove mildew and wax buildup, polish some metals (stainless steel), and deodorize. It is useful for cleaning brick and stone, and can be mixed with water for a powerful carpet cleaner. It can remove the metallic taste in coffeepots and shine windows without streaking. Coat your hands in vinegar before and after slicing onions to remove the smell. Floor and furniture polish can be as simple as a few drops of vinegar in water mixed equally with olive oil. Any type of white vinegar will work well for household chores.
Washing Soda (sodium carbonate decahydrate)
Washing soda, also sold as sal soda, in chemical-supply and drug stores can cut grease on grills, broiler pans, and ovens. It does not emit any harmful fumes but it is caustic, so wear gloves while using it. It can remove petroleum oil, wax, lipstick from surfaces and neutralize odors; however, don't use it on fiberglass, aluminum or waxed floors, because it will take the top layer off. Mix a teaspoon washing soda with a gallon of hot water to clean painted wood floors.
Essential oils
Lavender, tea tree, pine, myrrh, sage, peppermint, rosemary, eucalyptus, wormwood, thyme, and cloves are all essential oils you can add to homemade cleaning solutions. Each has antiseptic, anti-fungal or anti-bacterial properties.
Use the afore-mentioned ingredients for the following... Read more: http://www.parentingweekly.com/pregnancy/breathingspace/vol23/pregnancy_health_fitness.asp

The Power of Omega-3

2008-01-04T13:25:00.000-08:00

In today's diet-conscious culture, many people try to eliminate every kind of fat from their diet. However, omega-3 fatty acids, also known as polyunsaturated fatty acids, are good fats that can improve cardiovascular health, prevent diabetes, improve brain function, and may even help you lose weight.
According to the American Heart Association, omega-3 fatty acids can improve cardiovascular health by decreasing blood pressure, minimizing the hardening of arteries, stabilizing heart rhythm and preventing the development of clots and plaque, thereby decreasing the chance of stroke and heart attack. Omega-3 fatty acids have also been shown to reduce LDL ("bad") cholesterol and increase DHL ("good") cholesterol.
The high blood glucose levels associated with diabetes can damage nerves and blood vessels and lead to increased deposits of fatty materials on the insides of the blood vessel walls, which can lead to complications such as heart disease and stroke. Omega-3 fatty acids help lower blood sugar and reduce plaques and clotting, helping to prevent heart disease and keep diabetes at a manageable level.
In addition, DHA (docosahexaenoic acid), one kind of omega-3 fatty acid, has been found to boost insulin function in people who are obese and at particular risk of developing type 2 diabetes. In one study, 70 percent of patients with insulin resistance who took a daily dose of omega-3 fatty acids showed a marked improvement in insulin sensitivity.
Omega-3 fatty acids may even contribute to weight loss, although additional studies are needed to confirm initial findings. According to several small studies, it appears that omega-3 fatty acids may increase oxidation of fat by activating genes that break down fat and reduce the number of fat cells, especially in the abdominal region. And due to regulated blood sugar levels, omega-3 fatty acids may make you feel fuller longer, helping to curb those snack attacks.
Inflammatory disorders such as asthma, rheumatoid arthritis and osteoarthritis, and irritable bowel syndrome (IBD) may be at least partially relieved from omega-3 fatty acids. Researchers at the University of Pittsburgh Medical Center gave patients suffering from chronic pain fish oil supplements for 20 to 30 days and found that nearly two-thirds of the patients no longer needed to take other anti-inflammatory pain medication. At Indiana University, patients taking fish-oil supplements were found to have reduced symptoms of asthma and exercise-induced bronchoconstriction.
Omega-3 fatty acid's ability to improve brain function has been the focus of a lot of attention. A particular type of brain wave that is linked to memory and learning has been found to transmit significantly faster when supplemented with omega-3 fatty acids. These brain waves typically slow down with age and are slower in people with dementia. But within two hours after taking the supplements, test subjects showed an increased rate of transmission. DHA is also critical to proper visual and neurological development in babies and infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems.
The effects of omega-3 fatty acids on the brain may also contribute to psychological stability. DHA makes up about 25 percent of the body's brain fat and manages the production and flow of serotonin. People battling bi-polar disorder, depression, and schizophrenia have been found to be DHA deficient, although more studies are necessary to determine the connection between psychological health and omega-3 fatty acids. This finding may be particularly helpful for women suffering from postpartum depression and those going through menopause.
Read more:
http://www.parentingweekly.com/pregnancy/breathingspace/vol22/pregnancy_health_fitness.asp

The Third Eye Meditation

2007-12-11T12:28:00.001-08:00

Breathe deeply. Inhale, slowly filling your abdomen up to your collarbone and exhale until the last breath is out. Relax.
Close your eyes. Place your attention on the area between your eyebrows. After a short time, a point of light will present itself in the center of your inner field of vision. Keep your focus there. For some people, it will be beneficial to raise their eyeballs as if they were looking up at about a 25-degree angle. For others, just directing their attention upwards will be easier and less distracting. After some experimentation, go with one of the ways exclusively. In the beginning of third eye practice, it may help to place your thumb at the outer edge of one eye and your middle finger on the outer edge of the other, while placing your index finger at the mid-point between your eyebrows. This gives you a point of focus to place your attention. It also allows you to prevent your eyelids from fluttering. This commonly occurs and can be distracting until you get used to the sensations that accompany this technique.
Let the light come to you. Be available to be filled. The more you continue practicing this meditation, the more layers of the veil of illusion will peel away and Reality will reveal itself to you. As you perceive the Truth, your understanding of the delusional concept that you are apart from the rest of the universe will lose its grip on you, and the knowledge that you are a part of all and everything will become undeniably apparent. Your chattering mind will eventually dissolve in the unspeakable transcendent light of love that is now and forever within and without you...

The Importance of Dietary Iron

2007-12-07T13:00:00.001-08:00

Iron is found in every cell of your body and is an essential component of hemoglobin, the protein in red blood cells that carries oxygen to tissues throughout the body. Iron is also found in myoglobin, which distributes oxygen to the muscle, skeletal, and heart muscles. Iron is also critical to the proper functioning of the immune system and the production of energy. Insufficient iron stores in the body can lead to anemia and other illnesses. Women who are menstruating, pregnant, or lactating are at an increased risk for iron deficiency.
There are two types of dietary iron: heme iron, which is found only in animal tissue, and non-heme iron, which is found in plant foods and diary products and is added to iron-enriched and iron-fortified foods. Although heme iron has been shown to be more readily absorbed by the body, most dietary iron is non-heme.
Iron deficiency is the most common nutrient deficiency in the US and around the world. Iron deficiency causes anemia which reduces the oxygen carried to tissue. Donating blood regularly, excessive menstrual bleeding, some medications that interfere with the absorption of iron (such as antacids), and pregnancy and lactation can all contribute to iron deficiency. The elderly, vegetarians and children are often iron deficient. People who are low in iron may experience weakness, fatigue, an inability to focus, increased susceptibility to illness, hair loss, lack of balance, headaches, brittle nails, apathy and depression. They may also crave or eat inedible materials such as dirt, clay, laundry starch, charcoal, and lead paint chips, a behavior called pica. Iron deficiency is associated with learning disabilities and a lower IQ in children and Harvard researchers recently determined that that iron deficiency may play a key role in female infertility.
Chronic iron overload, on the other hand, can cause many of the same symptoms, including loss of appetite, fatigue, weight loss, headaches, bronze or gray hue to the skin, dizziness, nausea, and shortness of breath. However, this condition usually only occurs in people who have regular blood transfusions, take iron supplements or have a genetic disorder called hemachromatosis. Men are at a greater risk for iron overload than a deficiency because they do not regularly lose iron.
Iron poisoning can occur when large quantities of iron-containing supplements are ingested and can cause nausea, vomiting, damage to the lining of the intestinal tract, shock, and liver failure. It is a leading cause of death among children.
The iron present in whole grains is contained in the bran and germ. The milling process that turns whole grains into refined grains removes the bran and germ, eliminating approximately 75 percent of the iron. Although many refined grains are fortified with iron, it does not absorb as well as naturally occurring iron. And while cooking with iron cookware adds iron to food, it can eventually lead to iron toxicity. Our bodies absorb iron as it's needed; for example, during children's growth spurts and during pregnancy and lactation. Certain nutrients increase iron absorption, such as ascorbic acid (vitamin C), copper, cobalt, manganese and amino acids, while others - such as calcium - decrease its absorption. While oral contraceptives don't increase absorption, they can help women maintain their iron levels by reducing the amount of blood lost during menstruation.
The regular use of antacids and low stomach acid can decrease the body's ability to absorb iron, as can the caffeine and tannins in coffee and tea. While the effect from tannins does not need to be a consideration for people with healthy iron levels, those who are iron deficient should wait an hour or more after meals before drinking caffeinated teas. In addition, the phosphates found in soda, phytates found in whole grains, and oxalates found in spinach and chocolate can all decrease iron absorption. The phytates and oxalates can form complexes with the iron, which prevents its absorption in the intestinal track.

Find out more about dietary iron and how you can get it from your diet: http://www.parentingweekly.com/pregnancy/breathingspace/vol18/pregnancy_health_fitness.asp

Olive Oil's Bountiful Benefits

2007-11-28T11:31:00.000-08:00

Olea europaea, also known as the olive tree, has been a source of food, wood, fuel and medicine for civilizations since approximately 3000 B.C and has become a symbol of peace and wisdom throughout the world. The oil produced from its olives is used extensively in Mediterranean diets and may be the cause of lower rates of heart disease, atherosclerosis, diabetes, asthma and certain types of cancer in that region's population.
Olive oil is made from crushing and pressing olives. Extra virgin is the unrefined oil made from the first pressing and has the most delicate flavor and highest phyto-nutrient and antioxidant content. Virgin is also derived from the first pressing but has a higher acidity level than extra virgin, fewer phyto-nutrients and a less delicate flavor. Pure olive oil is a bit of a misnomer as it actually means the oil is a blend of refined and virgin olive oils.
While olive oil is rich in fat, it is primarily monounsaturated fat which is better for you than saturated fat. Scientists have determined that particles of LDL ("bad") cholesterol that contain monounsaturated fats are less likely to become oxidized and stick to artery walls, eventually forming the plaques that can lead to a heart attack or stroke. A recent study, published in the Medical Science Monitor, of 28 individuals with high cholesterol showed that, when the saturated fat was removed from their diets and replaced with olive oil, their LDL cholesterol levels dropped an average of 18 percent. Scientists believe that the polyphenolic compounds found in olive oil inhibit the adhesion of cells to the blood vessel lining, thereby preventing atherosclerosis.
The polyphenols present in olive oil are responsible for its anti-inflammatory, antioxidant and anticoagulant benefits, and may help fight osteoporosis, colon cancer, diabetes, heart disease, asthma and arthritis. The positive affect of olive oil's polyphenols on bone health are so dramatic that France's National Institute for Agricultural Research has been licensed to use them in food, supplements and herbal medicine for the prevention of osteoporosis. Postmenopausal women used in a crossover study were found to have decreased inflammation-mediated bone loss and their DNA experienced 30 percent less damage when consuming extra virgin olive oil. This is due to the antioxidants found in olive oil, which are free radical scavengers.
A recent study found that the oleic acid found in olive oil may help fight breast cancer. Oleic acid, the primary monounsaturated fatty acid present in olive oil, has been found to reduce the expression of Her-2/neu oncogene, which has been related to the aggressive growth of breast cancer. Her-2/neu levels are high in one-fifth of breast cancer cases, particularly those that are resistant to treatment. Oleic acid promotes the suicide (apoptotic) of aggressive, treatment-resistant cells. The anticoagulant properties in olive oil have beneficial effects on the endothelium, the thin layer of cells that lines every blood vessel in the body. The endothelium facilitates blood flow and regulates blood clotting and the adhesion of cells to the vessel walls (which leads to the formation of plaque). After eating a meal, the endothelium is usually impaired for hours, but scientists at Reina Sofia University Hospital in Cordoba, Spain, found that after consuming virgin olive oil its function actually improves. In addition, the amount of nitric oxide in the blood increases, which relaxes the blood vessels.
Olive oil may also be useful as a mild pain reliever. Pennsylvania biologist Dr. Gary Beauchamp found that, when he tasted high quality olive oil, the stinging sensation it left in his throat resembled the sensation caused by ibuprofen. After studying olive oil further, he discovered a compound in the oil that suppresses the body's prostaglandin system and functions like a non-steroidal anti-inflammatory agent. He found that approximately 4 tablespoons of extra-virgin olive oil contains roughly the same amount of anti-inflammatory compounds, or oleocanthal, as 10 percent of the ibuprofen recommended for pain relief in adults. While this amount won't cure a headache and many diets should not include this much oil, daily consumption can prevent inflammation and provide similar benefits as long-term ibuprofen use without the risk of intestinal bleeding and kidney damage. To find out how much oleocanthal is in your olive oil, scientists suggest tasting it. The greater the sting, the greater the oleocanthal content.

http://www.parentingweekly.com/pregnancy/breathingspace/vol17/pregnancy_health_fitness.asp

The Heart Can Heal Itself

2007-11-20T15:23:00.000-08:00

At the University College London (UCL), scientists have recently discovered that cells from the heart's outer layer can migrate into a failing organ to carry out necessary repairs. This finding highlights the power of stem cells that are readily available in each person's heart and may lead to more effective treatment of serious heart problems.
Ten years ago, a toddler with a heart that was too big and too weak was given a donor heart and her original heart left intact. Recently, her body rejected the donor heart and when the doctors opened her up, they found her heart had healed itself.
The cells that carry out these repairs are called progenitor cells and are controlled by the protein thymosin beta 4, which has already been shown to reduce muscle cell loss after a heart attack. Scientists are now researching ways to manipulate this protein to treat heart disease. Progenitor cells are similar to stem cells because they have the potential to turn into many different types of adult tissue.
In the past, it was thought that to carry out repairs on the heart, progenitor cells needed to be summoned from the bone marrow, but this study puts that theory to rest. The progenitor cells needed to repair the heart are already located within the heart tissue itself.
The UCL team found that progenitor cells under the influence of thymosin beta 4 can be stimulated to create new blood vessels. Dr. Paul Riley, the lead researcher said: "We found that, when treated with thymosin beta 4, these adult cells have as much potential as embryonic cells to create healthy heart tissue." This discovery helps to avoid the risks of immune system rejection when using stem cell transplants from another source because the cells are already located where they are needed.

The Dalai Lama's Meditation

2007-11-15T13:29:00.000-08:00

Sit quietly, calmly with eyes closed, as relaxed yet aware as you can be.
Visualize yourself on the left side of your minds eye as you would appear to yourself and others in a moment of impatience. Really see this inner vision. Watch your face, observe your body language. What does your impatient self look like?
On the right side of your minds eye, see yourself when you are very patient. What do you look like when you have a lifetime of time. As tense as you appeared on the left as your impatient self, see yourself as relaxed in your patience on the right.
Now on the left side, see yourself as you appear when you're depressed. Look carefully. How does that make you feel? Can you be aware of the aura of doom and gloom you're radiating? And then, on the right side of your minds eye, see yourself as you are when you're joyous. Merge with that happiness. Know how others would see you.
Continue seeing all the seemingly negative feelings and behaviors on the inner left-hand side of your minds eye and the opposite on the right.
On the left, see yourself as jealous and on the right as how you appear when you are truly glad for someone else's success or happiness. On the left, see the bigoted you and on the right, the all-embracing. On the left the mean, on the right the sweet. See the stupid you and the brilliant. See the clumsy and the graceful. On the left, see the unsatisfied and on the right, the contented.
Go on and on, becoming familiar with the "you" on the left and the opposite "you" on the right.
Then see the total "you" who would be there on the left if none of the characteristics of the right side were present. Now see the "you" who would be the totality of yourself with the right side only if none of the behaviors and feelings of the left side "you" had ever appeared.

http://www.parentingweekly.com/pregnancy/breathingspace/vol15/pregnancy_meditation.asp

Yogurt's Amazing Benefits

2007-10-30T14:01:00.000-07:00

Yogurt has been consumed for thousands of years, but scientists have only recently begun to reveal its ability to dramatically increase your overall health. Yogurt contains valuable nutrients and can help you lose weight, boost immunity, ward off fungus and infections, and fight cancer.
Researchers have studied countries in which fermented dairy products (including yogurt) are eaten on a regular basis and have found a direct correlation between the consumption of these products and a longer life span. So what is so special about yogurt that it helps improve health and prolong life?
Yogurt is made by adding living bacteria cultures to milk, which turns the sugar in milk (lactose) into lactic acid. While we usually consider bacteria as something to avoid, these are good bacteria that provide a wealth of health benefits. And it is safe to eat throughout pregnancy, unless you are specifically allergic.
The bacteria present in yogurt can help prevent yeast infections during pregnancy and boost overall immune system health. A recent study of women who were at a high risk of yeast infections showed a threefold decrease in infections in women who ate eight ounces of yogurt a day for six months.
A study published in the Journal of Nutrition found that yogurt fights off pneumonia in animals. Malnourished mice that were fed the live cultures present in yogurt were able to clear the pneumonia pathogen from their blood and had less lung damage than the control group. The result was the control group took 21 days to recover from pneumonia while the mice given yogurt cultures recovered in just 7 days. In another study involving healthy women aged 22 to 29 daily yogurt consumption was proved to stimulate cellular immunity, a benefit that persisted even after the women stopped eating yogurt every day.
Although low-fat foods are recommended as part of a healthy diet, according to the American Journal of Clinical Nutrition even full-fat dairy foods may significantly reduce the risk of colorectal cancer and other diseases. The fat found in these products, known as conjugated linoleic acid, has been shown to be cardioprotective.
Yogurt has also been shown to be beneficial for inflammatory diseases like inflammatory bowel disorders and arthritis. Israeli researchers reported in the Journal of Nutrition that the probiotic (friendly) bacteria, Lactobacillus, found in yogurt have "remarkable, preventative and curative" effects on arthritis. Yogurt can also shut down the bacterium responsible for ulcers, according to a study published in the Journal of Clinical Nutrition.
Yogurt is a great source of calcium which is especially important for pregnant women whose calcium reserves are used by their growing baby. One study of young girls going through puberty growth spurts found that yogurt is better for building bone than calcium supplements. It's also a good source of phosphorous, riboflavin-vitamin B2, vitamin B12, pantothenic acid-vitamin B5, iodine, zinc, potassium, protein and molybdenum.
Calcium-rich foods such as yogurt can also help you lose weight around the midsection. A study published in the International Journal of Obesity of 16 obese women and men on a reduced calorie diet lost 61 percent more fat and 81 percent more abdominal fat in three months when consuming yogurt daily, compared with 18 participants that ate the same number of calories but little to no dairy products.

Meditate on Reality

2007-10-30T13:59:00.000-07:00

Find a comfortable space and position. Begin breathing deeply through your nose. Slowly draw out each breath, gently allowing the air to fill your body and then escape.
Close your eyes.
Listen to the sounds around you, whatever they may be. Listen to barking dogs, passing traffic, people talking. Listen to the sounds going on inside your body. Listen to your stomach's grumbling, your heart's pumping beat, the blood running into each part of your body.
With these sounds, create a mental image. Imagine each sound as a wave on the surface of a large lake or ocean. But instead of water, it is life. As you go deeper into the water, your breath becomes free and deep. This is the ocean of your life, where you exist and move.
Breathe in deeply, hold it for a moment and as you exhale, plunge deeper into the ocean of life.

http://www.parentingweekly.com/pregnancy/breathingspace/vol14/pregnancy_meditation.asp

The Lion's Roar during Labor

2007-10-19T12:48:00.001-07:00

Pratyahara is the act of directing your attention to a "disturbance." Instead of trying to avoid or suppress pain, accept it and experience it. As you get to know it, it will no longer feel dangerous. The pain may not disappear but the fear of it will. Fear and stress can complicate the birthing process and put your body through more suffering than necessary. Once you can accept the pain and allow yourself to experience it, birth becomes a powerful experience. Some women have said they were able to feel each movement of their uterus through this technique, while others have said they were able to allow the forces of nature to work.
The Lion's Roar
Many women have found this vocal toning technique to be very beneficial during labor. Open your mouth and stretch your tongue far out. While exhaling, make a relaxed, deep sound. This will automatically cause your body to respond and begin to relax from your groin to your pelvic floor and up.

When Faced with a Big Decision, Don't Think

2007-10-10T13:41:00.000-07:00

When faced with a really big decision, some people make lists of pros and cons, while others talk it out with their best friend, but a new study suggests that listening to your unconscious mind may be a better way to arrive at a conclusion.
The research, performed at the University of Amsterdam in the Netherlands, found that our conscious mind can only consider a small amount of information at one time, so when it is faced with a lot of data, it has to ignore a significant percentage, which can result in an unsatisfactory decision. Therefore, it appears our conscious mind should only be trusted with simple decisions, such as what to have for lunch.
In the study, scientist Ap Dijksterhuis and his colleagues tested 80 people both in the lab and at furniture and department stores. The participants were provided with information about a number of products and asked to make decisions about simple and complex purchases, such as which shampoo, furniture, or car to buy. In one test, half the test subjects were asked to think about the information they were provided and then choose which item to buy among similar products. The other half were shown the same information but were given a series of puzzles to perform, such as anagrams and arithmetic. When the puzzle session ended, the participants were asked to make snap decisions about which product to buy.
"We found that when the choice was for something simple, such as purchasing oven gloves or shampoo, people made better decisions - ones that they remained happy with - if they consciously deliberated over the information," says Dijksterhuis, "but once the decision was more complex such as for a house, too much thinking about it led people to make the wrong choice. Whereas, if their conscious mind was fully occupied on solving puzzles, their unconscious could freely consider all the information and they reached better decisions."
However, the unconscious mind does appear to need some guidance when making decisions. "It was only when people were told before the puzzles that they would need to reach a decision that they were able to come up with the right one," Dijksterhuis concluded. If the test subjects were told that the product information they had been shown before the puzzles was unimportant, they failed to make satisfactory choices.
"At some point in our evolution, we started to make decisions consciously, and we're not very good at it. We should learn to let our unconscious handle the complicated things."
So what exactly is the unconscious mind? Read more:

http://www.parentingweekly.com/pregnancy/breathingspace/vol11/pregnancy_health_fitness.asp

A Miracle Called Honey

2007-10-04T17:16:00.000-07:00

Living up to its name as the "Nectar of the Gods," honey and other bee products historically have been hailed for a wide-range of uses, including quick energy for workouts, to increase fertility, to halt decomposition in certain foods, and increase overall nutrition. It is used in skin products, to soothe sore throats and to increase intestinal health. Truly a miraculous substance, honey and other bee pollen products come in almost as many varieties as wine but offer many more benefits.

Before grape wine was ever introduced, people in ancient Crete were consuming "honey wine," made from honey, water, yeast and added flavors. The word "honeymoon" stems from Anglo-Saxon times when newlyweds would take a fermented honey drink, called mead, every day for a month to increase fertility. Honey wine was popular throughout history in Northern Europe; so popular, in fact, that the word for "drunk" in classic Greek is translated as "honey-intoxicated."

The most commonly known bee product is honey, which is a concentrated energy source and contains antioxidants and amino acids, as well as a wide variety of vitamins and minerals, such as vitamin B6, thiamin, riboflavin, Pantothenic acid and minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc. Although these substances appear in trace amounts and vary depending on the honey's floral source, they contribute to the overall nutritional benefit of honey. There are over 300 floral sources for honey in the United States, including clover, alfalfa, buckwheat, blackberry, and orange blossom. A honey's flavor, color, and consistency are usually determined by the dominant floral source in the area where the honey is made. Lighter-colored honeys have a milder taste, while darker-colored honeys are usually bolder in flavor. Darker honeys also tend to have a higher mineral content and greater antioxidant potential.

Honey contains natural sugars that are quick and easy to absorb, making the journey from table to bloodstream in a record-breaking seven minutes. The natural sugars present in honey are glucose and fructose, and recent studies suggest that this unique mixture of sugars works best in preventing fatigue and enhancing athletic performance, and it won't cause the sudden drop in blood sugar that is associated with refined sugars.

A limited study at the University of Memphis Exercise and Sports Nutrition Laboratory found honey to be one of the most effective forms of carbohydrate gels to ingest just prior to exercise. Many post-workout products on the market combine large amounts of carbohydrates (usually maltodextrin) with protein. In a comparison of a honey-protein versus a maltodextrin-protein shake taken after a vigorous weightlifting workout, the honey-protein combination was as efficient at promoting muscle recuperation, and the blood sugar of the participants who consumed the honey-protein combination was sustained for at least two hours post-workout. Athletes may also benefit from using honey for its antibacterial properties, which can help clear infection in wounds, as well as the anti-inflammatory action of honey, which can reduce pain and improve circulation, speeding the healing process.

A natural preservative, honey has also been used for centuries to keep food from degenerating. It reduces enzymatic browning in fruits and vegetables and prevents lipid oxidation in meats, and can delay spoilage in baked goods, dairy products, meats, sauces, snacks and spreads. Some manufacturers have taken advantage of this quality, using it in cereal bars and on certain vegetables.

Skin care manufacturers have used honey for its moisturizing qualities in everything from hand lotions and moisturizers to bar soaps and bubble baths. It is valued as an effective ingredient in skin care products because it is a humectant, meaning it attracts and retains moisture, and for its anti-irritant properties, making it suitable for sensitive skin and baby care products. Cleopatra's legendary milk and honey baths are just one of many historical examples of how honey has been used to improve and protect skin and beauty.

Historically, the beautifying properties of honey were only one benefit, but its main use was assisting in fertility. British beekeeper Clive Brockdorff and his wife Susan Fletcher, a nutrition consultant, sell honey to enhance fertility and sexuality through their Norfolk-based company, Apitherapy Foods. "Put a woman who's struggling to conceive on bee pollen and you can pretty much guarantee a result within two or three months," Susan claims. Several studies both in Europe and the U.S. have examined the beneficial links between bee pollen and sexual health and have proven its ability to restore and rejuvenate tired or aging sex glands in both men and women. It can also increase sexual stamina and endurance and improve sexual dysfunction caused by prostate disorders, stimulate ovarian function, and increase the biological value of the egg.