I think many people might agree with me when I say that the best holiday gift we could receive would be a way to slow down time and the aging process. Well, what if I were to tell you that researchers may have identified a way to slow down one of these – would you be willing to do whatever it takes? What if “whatever it takes” is a pretty simple change in lifestyle choice that may hold the key to delaying the aging process? Are you with me??
When I first discovered yoga, I was simply trying to find some sort of exercise that I could do by myself since work began to interfere with my first passion, tennis. In addition, the stress of work and lack of exercise contributed to a painful herniated lumbar disk in my back, further limiting my movement options. Little did I know that “doing yoga” would not only help heal my back pain, but would also support reframing the painful thoughts that I experienced in my mind as well. As I experienced these significant shifts in my life, I found myself longing for more time on my mat. My mind and body began to crave it as my sleep improved, my blood pressure lowered, and my ability to respond (instead of react) improved. So, as you can imagine, I was hooked!
Now, years later, in my mid-50s, I find myself in the minority of the American population that does not require a prescription medication to maintain my health. I feel blessed that I found yoga when I did and recommend yoga and meditation to anyone that might be interested in trying a different approach to improving their body-mind-spirit health. Now with this new research, I might take a different approach to “selling” yoga, because yoga and meditation now have been shown to demonstrate improvement in biomarkers of cellular aging and longevity!
After just 12 weeks of a yoga and meditation based lifestyle intervention, there was a positive change in almost 10 different biologically-based indicators of physical aging. Participants’ ages ranged from 30 to 65 years of age and the intervention included a 90-minute practice (including yoga poses, pranayama or breath practices, and meditation techniques) derived from a mix of Hatha and Raja yoga that was performed 5 days per week. The results reflect that although we may not be able to change our biology or chronological age, if we commit to such a lifestyle we can certainly reverse or slow down the pace at which we age, prolonging a youthful, healthy life! Are you in?
And let me challenge any thoughts that might arise as you read this reflection that might suggest to you that you are not flexible or strong enough to “do yoga” or that it’s too late, I’m too old, or I’m not in a physical shape that would allow me to participate in a yoga class. There are yoga classes available to “every” body and mind, including gentle, breath-centered, trauma-informed, restorative, chair, mood management, and sound healing to name just a few. There are also yoga classes designed for beginners, ones geared toward athletes, and others intended for people living/recovering from chronic diseases, such as cancer and multiple sclerosis. It might take a little research to find the right class/teacher for you to take the first step towards integrating a yoga and meditation practice into your life, but I promise you it will be work the time and effort!
If you would like to read more details on this latest research, click on the button below:
5 Intention-setting Ideas for finding Comfort and Peace during the Holiday Season
/in Newsletter/by Linda“Grief never ends . . . but it changes. It’s a passage, not a place to stay. Grief is not a sign of weakness, nor a lack of faith . . .It is the price of love.” – Elizabeth I
I recently lost both of my beloved furbabies, Eclipse and Mocha, who brought me so much comfort, love and light over the past thirteen years. I miss their tangible presence in my life. I know they are forever with me in my heart memories and yet visiting those memories brings both joy and sadness. Grief is a tricky emotion, as Elizabeth I so eloquently describes in the quote above. It is the price we humans pay for experiencing love and I believe that the experience of love, no matter the source, is priceless!
Therefore, remembering that as long as we are alive, we will experience loss, so create space for yourself to experience the grief knowing you have been blessed by the presence of love that came before it. Below are some intention-setting ideas to bring you some comfort and peace as you may find yourself traveling through the passage of grief:
Has the fountain of youth been found?
/in Yoga/by LindaI think many people might agree with me when I say that the best holiday gift we could receive would be a way to slow down time and the aging process. Well, what if I were to tell you that researchers may have identified a way to slow down one of these – would you be willing to do whatever it takes? What if “whatever it takes” is a pretty simple change in lifestyle choice that may hold the key to delaying the aging process? Are you with me??
When I first discovered yoga, I was simply trying to find some sort of exercise that I could do by myself since work began to interfere with my first passion, tennis. In addition, the stress of work and lack of exercise contributed to a painful herniated lumbar disk in my back, further limiting my movement options. Little did I know that “doing yoga” would not only help heal my back pain, but would also support reframing the painful thoughts that I experienced in my mind as well. As I experienced these significant shifts in my life, I found myself longing for more time on my mat. My mind and body began to crave it as my sleep improved, my blood pressure lowered, and my ability to respond (instead of react) improved. So, as you can imagine, I was hooked!
Now, years later, in my mid-50s, I find myself in the minority of the American population that does not require a prescription medication to maintain my health. I feel blessed that I found yoga when I did and recommend yoga and meditation to anyone that might be interested in trying a different approach to improving their body-mind-spirit health. Now with this new research, I might take a different approach to “selling” yoga, because yoga and meditation now have been shown to demonstrate improvement in biomarkers of cellular aging and longevity!
After just 12 weeks of a yoga and meditation based lifestyle intervention, there was a positive change in almost 10 different biologically-based indicators of physical aging. Participants’ ages ranged from 30 to 65 years of age and the intervention included a 90-minute practice (including yoga poses, pranayama or breath practices, and meditation techniques) derived from a mix of Hatha and Raja yoga that was performed 5 days per week. The results reflect that although we may not be able to change our biology or chronological age, if we commit to such a lifestyle we can certainly reverse or slow down the pace at which we age, prolonging a youthful, healthy life! Are you in?
And let me challenge any thoughts that might arise as you read this reflection that might suggest to you that you are not flexible or strong enough to “do yoga” or that it’s too late, I’m too old, or I’m not in a physical shape that would allow me to participate in a yoga class. There are yoga classes available to “every” body and mind, including gentle, breath-centered, trauma-informed, restorative, chair, mood management, and sound healing to name just a few. There are also yoga classes designed for beginners, ones geared toward athletes, and others intended for people living/recovering from chronic diseases, such as cancer and multiple sclerosis. It might take a little research to find the right class/teacher for you to take the first step towards integrating a yoga and meditation practice into your life, but I promise you it will be work the time and effort!
If you would like to read more details on this latest research, click on the button below:
5 Intention-setting Ideas for Supporting the Immune System Through this Holiday Season and Beyond!
/in Newsletter/by Linda“Compassion, bringing inner strength, is good for our health.” – The Dalai Lama
While we may do our best to eat well, get enough sleep, and continue our exercise routine through the holidays, sometimes that is just not enough to avoid catching a cold or flu, especially because we find ourselves spending more time with others at this time of year. And there is no worse time to find these germs breaking through our defenses then over the next 6 weeks!
So, as we make plans to gather with friends and family around the dining room table this holiday season, it is my hope that you might relax a little more knowing that there are some tried-and-true ways to bring more comfort to the body, support the immune system and shorten the length of time that the body needs to suffer from the symptoms of the common cold. Below are several intention-setting ideas to consider should you find yourself “under the weather” this holiday season:
Thanksgiving Day Football – Why I will NOT be watching!
/in Talk Therapy/by LindaI can remember watching football as young as 7 or 8 years of age because it was where we could find our father on Sundays. My dad would be so engrossed in the games that we could stand behind him and say “Dad, dad, dad, dad, dad, dad” and not get a response. However, if you said something “Wow, that was a good catch”, he would turn around, look at you, and say something like “Yes, it was”. So we learned very early on that if we wanted our father’s attention it was best to join him in his world and a lot of his world revolved around sports.
Living in the southern part of New Jersey, I found myself surrounded by Philadelphia Eagles fans, although my father was/is a die-hard New York fan. I quickly joined the ranks of Eagles fans and it was something that my husband and I had in common. By 1990, I had joined his Fantasy Football team and my partner and I were the only women in the league. My interest and knowledge of the sport became a source of pride for me. That all changed two years ago when I saw the movie Concussion. If you are a huge football fan, you may want to stop reading now.
In this movie, Will Smith plays the forensic pathologist Dr. Bennet Omalu that discovered Chronic Traumatic Encephalopathy (CTE) which is a neurodegenerative brain disease similar to Alzheimer’s disease that arises from repeated head trauma. He embarks on a mission to raise public awareness about the dangers of football-related head trauma, even with the players wearing helmets and a professional football league rule against helmet-to-helmet contact. Subsequent research of deceased former high school, college, and professional football players showed that 177 out of 202 players were diagnosed with CTE, with the disease being diagnosed in 110 out of 111 (or 99%!) of the former NFL football players. This data hurt my mind and body!
CTE can only be diagnosed via autopsy so identifying the signs and symptoms much earlier is vital. This knowledge made me think about our little ones and their beautiful developing brains. Then I came across even more recent research looking at the mental and behavioral challenges experienced in adulthood that might be tied back to playing tackle football before the age of twelve. Researchers questioned 214 men whose only organized sport participation growing up was football. The results reflect that those who started playing tackle football before the age of twelve were 33% more likely to show signs of depression and about 28% more likely to have behavioral problems in adulthood. Lead author of this research Dr. Michael Alosco writes “Research on the effects of football on the brain is now at a point where it cannot be ignored.”
Well, I for one no longer am ignoring the data. After more than 40 years of being a dedicated fan, I have stopped watching football this year. Instead I have joined the ranks of mental health professionals who work to help relieve the suffering that comes from the symptoms of depression and behavioral challenges and raise the awareness and collective consciousness around the underlying causes of such suffering. So this Thanksgiving, you will not find me in front of the TV watching a sport that appears to value the almighty buck more than the mind-body health of the players. I still greatly value team sports and supporting the community it creates and I hope that this research will encourage new ways of playing that dramatically reduce or eliminate the inherent risk of concussions. Until then, I am learning to enjoy the time I have freed up on my Sundays by connecting with like-minded souls.
If you would like to read more about this research, below are two links. Click on the first link to read about the research based upon the autopsies. Click on the second link to read about the research on playing tackle football before the age of twelve.
5 Intention-setting Ideas to Support the Development of Santosha
/in Newsletter/by Linda“Contentment is not the fulfillment of what you want, but the realization of how much you already have.”― Anonymous
I attended a workshop many years ago about letting go of my expectations as a way to reduce the stress of the holiday season. I remember thinking “Why would I ever want to lower my expectations?” It sounded like I was being asked to let go of my goals, which ran counterintuitive to my (at the time) Type A personality, but I was willing to try anything to avoid the inevitable pain that I came to experience when it came to this time of year. When I tried it out that year, the result was one of the best gifts I ever gave myself!
Now, fast forward to my present day experience, where I have loosened my grip on my attachment to my Type A personality traits, I set intentions instead of having expectations, and I trust that the Universe will co-create something even better than I every could imagine by myself. How did I get from point A to point B? Well, it hasn’t always been a straight line, yet one particular practice has proven invaluable, especially at this time of year. The practice is the development of Santosha, which is Sanskrit for contentment. And even though the human mind’s default position is to worry or focus on the negative because it is what keeps us safe when danger approaches, it doesn’t mean that we can’t flip the switch by seeking the beauty, harmony and peace in every experience.Now, I’m not going to tell you it is easy. It takes practice, just like any new sport or hobby you might want to take up. So, if the idea of expanding the sense of inner peace sounds appealing to you, below are some ideas to support the practice of Santosha and I recommend trying them out now BEFORE the holiday season is upon us!
Do essential oils truly calm stress and boost the immune system?
/in Yoga/by LindaI remember my first exposure to essential oils through my yoga teacher training and was fascinated by the claims made that certain aromatic scents had differing impacts on the mind and body. Now, I’m not the type of person that believes everything I hear, so I figured I would try it out for myself. What I immediately experienced was a sense of attraction to some oils and a sense of resistance to others. It also reminded me that one of the first perfumes I liked as a little girl because it brought me a sense of calm was one that smelled like lemons!
My yoga teacher training also expanded my view of what yoga is. Most of us think of it as a movement-based practice, commonly perceived as stretching. However, what I learned is that before you even venture on a mat to move your body, there are actually two rungs of the ladder to step on before coming to the asanas or poses. The first rung is known as the Yamas or guiding principles in how we interact with others and the second rung is known as the Niyamas or guiding principles to how we interact with ourselves. The Yamas and Niyamas are 10 “common sense” guidelines for leading a healthier, more peaceful life and have as much to do with the mind and spirit as they do with the body.
So what do these yogic guidelines have to do with essential oils you ask? Well, one Niyama in particular, Santosha or contentment, suggests being at peace within even while experiencing life’s challenges. For many of us this idea seems quite elusive, especially if we suffer from the lingering impacts of trauma. When our bodies are in a hyper-alert fear state, it is very difficult for the mind to focus on being happy with what we have. Instead, we find ourselves simply doing what we can to survive and our immune systems suffer right along with the mind. So when I read a new research study that showed encouraging mind-body results by merely inhaling orange essential oil, it got my attention!
This recent research looked at PTSD symptoms and the types of immune cells that play a role in the PTSD disease process when mice passively inhaled orange essential oil. The results indicated a significant reduction in PTSD symptoms and decrease in the related immune cells. These outcomes are very encouraging since essential oils are much more economical than the medications that are currently prescribed and do not have the adverse side effects of such medications. Plus they’re pleasant to the nose!
Whether or not you suffer from PTSD symptoms, we all live in a very stressful world. So what do you have to lose by simply buying a bottle of orange essential oil and a diffuser (prices range from $10 to $50 dollars) and setting it up at home or even in your office? You can sit back, breathe deeply, and tune into your level of Santosha and that of your family, friends, and co-workers. Worst case scenario is you might find them craving oranges and wondering why!
If you tend to be a little skeptical about all of the complementary and alternative medicine practices that claim to produce the same benefits as our more traditional, Western medicine, click the link below to read more on this recent study:
5 Intention-setting Ideas to Support Our Connection to Nature
/in Newsletter/by Linda“The trees are about to show us how lovely it is to let the dead things go.” — Anonymous
With the fall equinox upon us this week, it is a great time to contemplate our connection to nature and in our own small ways, begin to set intentions to strengthen that interdependent bond. Both equinoxes, spring and fall, are times when there is a balance between light and dark. Between the fall equinox on Friday, September 22nd and the winter solstice, on Thursday, December 21st, days in the Northern Hemisphere will give way to longer nights. Mother Earth begins her journey into the quiet darkness of night where nature moves into a stage of inner preparation. Animals prepare for hibernation. These outward signs offered by nature can guide us on our continued journey of transformation. And if we each do our own inner preparation, embracing the quiet darkness within, we’ll discover new ways of being that may be more in harmony with the cycles of nature and supportive of the larger web of life.
Below are some intentions to contemplate at this time of year to demonstrate to Mother Earth that we are listening and are open to honoring our connection to her:
Loneliness – when acceptance and connection are elusive
/in Talk Therapy/by LindaWhy is it that we can be surrounded by people – even our friends and family – and yet still feel alone? Research has suggested that loneliness is more common than we might think, with 80% of children and 40% of seniors experiencing it. Loneliness results when we believe if we reveal our true self to others that we will not be accepted and, instead, will be judged negatively. To avoid the emotional pain of rejection – or lack of acceptance – we either wear masks and pretend to be someone we are not and/or tend to pull back and isolate ourselves, cutting off our life-giving connection to ourselves and others.
As a young person, I often felt different from the people I found myself surrounded by. People would tell me that I shouldn’t feel the way I felt or that I should pursue a particular career because it was the smart thing to do, implying if I didn’t want to pursue it that I must be dumb. I spent a great deal of my life trying to fit in, hiding my emotions and behaving in ways that I was told was right. I remember talking to friends about feeling like I was a square peg trying to fit in a round hole and they would look at me with a funny look on their faces. I just kept thinking that if I continue to put myself out there I will eventually find my place in the world. So I kept searching and searching, trying on different masks to see if I could find the “right” one. Ultimately, my search for acceptance left me exhausted and full of self-doubt!
I found my way into therapy and spent several years on a journey of self-discovery. This journey took me deep, to the roots of where the seeds of my beliefs came from so I could understand why I was looking for external validation versus allowing the expression of my authentic self. Once I understood where my beliefs came from and why they developed, I then got the opportunity to question them to decide if I still believed them or if they actually weren’t my beliefs in the first place. Once I was able to get to a place where I could embrace (yes, accept!) my uniqueness and stop trying to conform just to fit in, I found a greater sense of peace. This inner peace brought me more ease when interacting with others, reducing the judgment both of myself and others. And once I got a taste of that felt sense of inner peace, ease, and acceptance, my way of being in the world changed and opened the door for a deeper connection in all of my relationships. I was able to relatively quickly find my tribe where I no longer had to put on any masks because they appreciated my energetic vibe just where it was.
As a social species, humans grow when we feel accepted, connected, and supported on our journey to remain true to our purpose in life and the expression of our unique talents in the creation of the meaning of our purpose. If we feel stuck and alone, it may be a sign that we are disconnected from our authentic being, chasing that elusive sense of acceptance from others. What we might need is some time and space to work on accepting ourselves. And what research is showing is that reaching out and asking for help through therapy might just be a way to alleviate the pain of loneliness and deepen our felt sense of connection.
If you would like to read some of the research about why increasing our understanding of loneliness matters, click on the link below:
5 Intention-setting Ideas to Tap Into the Energy of the Total Solar Eclipse
/in Newsletter/by Linda“All the variety, all the charm, all the beauty of life is made up of light and shadow.” ― Leo Tolstoy
The heightened energy impacts both the external environment and our internal environment. Solar eclipses occur at the new moon and new moons are a time to reflect on our goals and plant the seeds of our intentions, just like the Farmer’s Almanac recommends planting seeds in our gardens at the new moon to give them the best chance to grow. With the elevated level of energy from the total solar eclipse, our seeds will receive an extra boost from nature. So let this not-to-be-missed visual reminder help you gain clarity around what you want to manifest at this time.
Does Yoga Change Our Brain and Improve Memory as We Age?
/in Yoga/by LindaAt any age, in today’s fast-paced world, we may be challenged by our ability to maintain our focus long enough to actually create a memory worth remembering! I hear myself saying almost daily “Thank God for Google” or I wouldn’t be able to remember the name of the new restaurant in town I saw on my way home from the office to tell my husband or the movie I saw last week to tell my friends. We have come to rely more on our electronic devices with all of the available apps to assist in reminding us of where we need to be and when, to keep track of our finances and when to pay our bills, and to prompt us so we don’t forget a birthday or anniversary. There are even apps to remind you to get up from your desk every hour and to stop whatever you are doing and simply breathe!
As we age, the brain does change and it is not unusual for all of us to experience some level of memory loss, specifically working memory. This expected memory loss due to aging does not necessarily mean we are developing dementia. However, with an increasingly older population, it is important to understand ways to support our brains and our memories to maintain our mind-body health. A new research study has shown that yoga may be one of those ways!
In this research, the intention was to focus on the brain’s cortical thickness, which has been shown to decline with age and is associated with executive functioning relating to memory and attention. With the assistance of MRI scans, the results showed an increase in the cortical thickness, specifically in the left prefrontal cortex which supports working memory and cognitive flexibility, in the older women who had practiced yoga for at least 8 years. The researchers suggest that it is the unique contemplative or attentional component that is an integral part of yoga that differentiates it from other conventional forms of physical fitness exercise. So even if you consider yourself active and regularly participate in other forms of physical movement, your brain may not be getting the same boost as it would from integrating yoga into your self-care routine.
This study is important for people of all ages, not only those of us that may believe we have reached the peak of our life span. Yoga comes in many different forms and styles and is not one size fits all. Yoga ranges from very little movement at all, such as with yoga Nidra or Restorative Yoga to the other end of the spectrum, with continuous movement, such as with a Vinyasa or Ashtanga class. So no matter how old you are in the present moment, it is a great time to explore this practice and find a style that works for you. It is never too soon or too late to integrate yoga into your overall preventive health care efforts. Your body and mind will thank you now and well into the future!