Caffeinated Epiphany

Vitamin D: Are you getting enough?

Just read this great article in the NY Times, "Can Vitamin D Improve Your Athletic Performance?."   

I rarely think about my daily vitamin D consumption, but vitamin D is an essential nutrient.  Vitamin D deficiency can increase one's risk for rickets and stress fractures.

How do we get vitamin D?  We can, in fact, absorb this nutrient directly from the sun.  Dangerous risks of sun exposure may outweigh the benefits, however, in the form of sun burn and skin cancer. 

Other potential sources of vitamin D include milk (although, as it turns out, even fortified milk provides only a fraction of what scientists now think we need per day), cod liver oil, and other fatty fish and fish oils. 

There are not a whole lot of other natural dietary sources of vitamin D from foods, so if you don't drink milk or eat fish AND you work in an office all day, chances are you are suffering from a vitamin D deficiency. 

You are not alone.   According to the article, scientists now think that the majority of Americans are now suffering of vitamin D deficiencies.  This makes sense, as many of us work in offices, out of the sun.  Although parents may give their children milk to drink, most adults don't consume a large amount of fortified milk themselves, and most of us don't eat a huge amount of fatty fish or take cod liver oil daily. 

A vitamin D deficiency could put athletes at a significant disadvantage.  The article states:

"In one of the studies, four Russian sprinters were doused with artificial, ultraviolet light. Another group wasn’t. Both trained identically for the 100-meter dash. The control group lowered their sprint times by 1.7 percent. The radiated runners, in comparison, improved by an impressive 7.4 percent."

In other studies, those higher vitamin D levels in their system could jump higher and had lower incidents of stress fractures than those with lower levels.  Equally compelling, research also is showing that athletes have higher oxygen intake capacity during summer months (when vitamin D levels from sunlight are higher) which drop off sharply as the fall and winter months roll in. 

Are you getting enough vitamin D?  Get a home blood test kit for vitamin D at The Vitamin D Council Website. 

Can one get too much vitamin D?  Yes, although cases are rare.  Talk to your doctor (and to your coach, if you are an athlete) about vitamin D to determine how to get the appropriate amount of vitamin D for you.  If you determine you are suffering from a vitamin D deficiency, talk to your doctor.  Your doctor may recommend dietary changes or vitamin D supplements, and other supplements, such as calcium for bone strength. 

Teaching Pranayama

Today I taught my first Pranayama class.  Whew!  It was fun, and my students were wonderful.  They kept an open mind and tried out all of the (sometimes strange) breathing exercises!

For those interested in teaching, practicing or simply learning a little bit about the beautiful and ancient practice of Pranayama, I thought I'd share with you today.

What is Pranayama?

 

Pranayama is the fourth of eight “limbs” of yoga.  Yoga means union of body, mind and spirit.  Pranayama is one of the paths to follow to try to attain that union.

 

Prana means “life force” and Ayama means “to store” or “to mix.”  By practicing breath exercises we can store or mix our life force in the form of our breath.  

 

What Pranayama is NOT:  Pranayama is NOT simply “deep breathing.”  It is the practice of concentrating on the breath and of breath control.  

 

The human body’s essential link to the outside world is the respiratory system.  The body takes in oxygen with every breath.  Each of its trillions of cells depends on this infusion of oxygen for survival.  Without oxygen, brain cells begin to die within 5 minutes.

 

Oxygen is delivered to the cells to break down glucose from food, releasing energy.  Respiration also removes the toxic bi product of that process, carbon dioxide, with each exhalation.

 

The word “lung” comes from the Germanic word for “light.”  However, the lung structures are not that light.  They weigh about 2.5 pounds together.  

 

During breathing while at rest, residual air remains in the lungs after each exhale.  We used the abdominal internal intercostal muscles around the ribs in forced exhalation.  In forced inhalation we use the muscles in the neck, front of the chest and around the spine to pull the ribs outward.  

We can force the residual air out of the lungs, which allows us to take in more oxygen during our pranayama practice.  Bringing more oxygen to the cells, we speed up the metabolic process and can feel more awake, but also more calm.

 

Below are the techniques we practiced today in the class I taught.  Thank you again for trying pranayama.  Try some of these techniques out on your own time.  Have fun!

 

Namaste,

 

Adrienne

Sukha Pranayama “victorious breath”

How To Do?

Sit comfortably in any meditative posture. Sit erect. Keep the palms on the knees and observe your natural breathing. Feel the breath flowing and out of the lungs. Let the breathing be natural. Feel the abdominal movement while breathing. While inhaling , let the abdominal wall move out and while exhaling let it move in. Keep your mind clear, only "observing" your breathing. While inhaling, feel the power and energy flow and while exhaling imagine throwing out tension, stress and disease.   What good can this do?   Provides deep relaxation to the body and mind.   Strengthens the nervous system and respiratory system.   Improves concentration.   Relieves stress, depression and hypertension.

Kapalbhati “skull shining breath”

How To Do?

Sit comfortably in any meditative posture. Sit erect. Exhale through both nostrils, contracting the middle and lower abdomen portions. Release the contractions quickly and immediately follow with another forceful exhalation . Inhale passively and effortlessly. Gradually increase the frequency to about 100 strokes/minute. After the round take a deep breath and gradually exhale.   What good can this do?   Cleans capillaries of the remotest part of the body.   Purifies the frontal portion of the brain.   Aid in combating asthma, diabetes, and chronic bronchitis besides other nervous disorders.   Cleans the nasal passages.

Sheetali “cooling breath”

How To Do?

Sit comfortably in any meditative posture. Sit erect. Keep both palms on the knees in Gyan Mudra. Draw out the tongue. Roll it up from the sides to form a tube like opening. Slowly suck the air through it and fill the lungs completely. After full inhalation slowly exhale through the nose. Repeat required number of times.  Can also draw the tongue into mouth after inhale.  Exhale through nose.   What good can this do?   Useful in treating fever.   Good for liver, spleen, and is a good blood purifier.   Reduces tension and high blood pressure.   Cools the nervous system.

Bhramari “bee breath”

How To Do?

Sit comfortably in any meditative posture. Sit erect. Inhale slowly and deeply through the nose. Let the inhalation caress the throat area. Then gently plug the ears with the respective index fingers and closed eyes. Exhale slowly producing a long and continuous humming sound. Enjoy the sound and vibrations produced during these breathing techniques.   What good can this do?   Promotes a clear voice and is recommended for singers.   Beneficial for pregnant women and in labor preparation.   Makes an impact on the mind, producing peace and joy.

Nadi Shodhana “sweet breath” alternate nostril breathing

How To Do?

Sit comfortably in any meditative posture. Sit erect. Be calm and close your eyes. Close the right nostril with the right thumb. Now inhale slowly through the left nostril and fill your lungs. After complete inhalation, press the left nostril with the ring finger of the right hand and close the left nostril. Open the right nostril, exhale slowly. After complete exhalation, again inhale through the right nostril and fill your lungs. Close the right nostril by pressing it with the right thumb. After opening the left nostril, breathe out slowly. Repeat and practice holding empty between breaths.   What good can this do?   Cleanses and tones up entire nervous system.   People suffering from cough and cold benefit greatly.   Heart is strengthened.   Blocked nostrils are cleared.   Removes mental tension and worries.   Induces feeling of peace.

 

Aerobic Exercise Improves Brain Cognition

Just read this article http://well.blogs.nytimes.com/2009/09/16/what-sort-of-exercise-can-make-you-smarter/ in the New York Times.  It's very cool - it talks about a study that tests brain cognition and response after engaging in various types of exercise. 

The conclusion:  Aerobic exercise, such as running, fast walking, or an aerobic-style yoga class (i.e. Astanga, Core or Power at Centered City),  improves brain cognition as opposed to non-aerobic exercise, such as weight lifting or static stretching.  It was proven first in mice and now the theory is being demonstrated in human subjects. 

What exactly defines exercise as aerobic?  Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process.  Aerobic exercise is exercise that involves or improves oxygen consumption by the body. 

This concept makes complete sense to anyone who is familiar with the phrase "jogging the brain."  There is more oxygen going to the brain so the brain is able to function at a higher level.  The cool thing is that a 30-minute aerobic workout has long-term effects.  The brain forms new connections that stay there long after the activity is complete.

What I found especially interesting was that the preliminary studies suggest that being pushed beyond the "comfort zone" in aerobic exercise is especially effective in improving neuroplasticity.  By being forced to run at a specific pace on a tread mill, or by being forced to deal with obstacles along the way, the subject has to engage in cognitive processes more. 

How can we apply this to our workouts?  Change up your routine.  Go for a run with some challenging hills in it.  Trail running is a favorite of mine, as I have to actively plan my steps around and over the rocks.  Try out a different type of yoga or aerobics class to challenge your brain to think in a different way. 

If you are a yogi addicted to one "style," switch up your practice instead of always doing the same thing.  Go to a class where the teacher changes it up often and presents you with challenges.  Push yourself to hold the pose even though you are puffing and panting...but as a yoga teacher, I must throw in the disclaimer to not push yourself so much that you pull or tear a muscle.  Listen to your body.

We can get better at something physically by doing the same thing over and over again, naturally, but by trying something new we are actually growing our beautiful, amazing brains. 

Have fun!

Three Surprising Ways to Stay Healthy

In honor of "back to school" month, here are a few tips for natural health that you may not have known about.  Try these alternative methods out (the best part is that they've been backed by scientific research) for good health for you and your family.  If you would like more information on these, go to http://topics.nytimes.com/topics/news/health/columns/really/index.html for articles about these and other health topics.

Cinnamon Oil Based Sanitizers

 

With H1N1 flu virus going around, we are encouraged to used antibacterial soaps often.  The problem with these antibacterial soaps is that they can contribute to creating more antibiotic-resistant bacteria.  A good alternative to antibacterial soaps is cinnamon oil based sanitizers. 

Research studies (some performed in hospital settings) show that cinnamon oil has been shown to have powerful antimicrobial properties and can be as effective as many traditional sanitizers. 

Some people make their own sanitizers with a mix of cinnamon oil, lemon oil and eucalyptus oil, with cinnamon bark as an exfoliant.  Please note, some people are allergic to cinnamon oil, so it is recommended that a cinnamon oil based sanitizer be tested on a small area before using. 

Interesting tidbit:

Supposedly, grave robbers in ancient times used cinnamon oil concotions to prevent getting sick from handling the dead when stealing their valuables. 

Chamomile Tea for Gastrointestinal Pain

Studies have shown that chamomile tea given to colickyy babies reduced colic symptoms.  Specifically, chamomile tea was shown to ease intestinal spasms. 

Next time you or a family member is experiencing gastrointestinal pain, you might want to try a cup of chamomile tea with lemon. 

Interesting tidbit: 

The tea was shown to relieve symptoms when served either hot or cold.  Chamomile tea is also generally caffeine free or very low in caffeine so it can be served before bed.

Drsdis for Eye Health

The practice of focusing the gaze, called drsdi (pronounced "drish-tee"),  has been used for thousands of years in the ancient practice of yoga.  The ancient yogis believed that this practice was helpful in meditation and also for eye health. 

As it turns out, the ancient yogis were right.  Research has shown that eye exercise can treat, and even cure, convergence insufficiencies, in which the eyes have trouble working together.  This condition affects as many as 1 in 5 people. 

Interesting tidbit: 

 Ancient yogis believed you could actually hone the drsdis through meditation and samadhi to have supra-normal powers like x-ray vision.

Tanning Causes Cancer, and other "shocking" revelations

First bit of "shocking" news:

It's official.  Tanning, including any type of tanning in a tanning booth (minus those mist-on sprays and colored lotions) causes cancer. 

For years, various tanning companies have offered tans with "lower UV levels," or "ultra-ruvas" and what-not that sounded healthier.  These rumors have been formally debunked. 

In June 2009, 20 scientists from nine countries met at the International Agency for Research on Cancer (IARC) to reassess the carcinogenicity of the types of radiation previously classified as “carcinogenic to humans,” that is, those types of radiation that directly cause cancer. 

The scientists reclassified tanning beds from “probably carcinogenic” to simply “carcinogenic,” saying the risk of melanoma increases by 75 percent in people who begin using tanning beds before the age of 30. 

Bottom line:  If it involves a light and a tanning bed, it causes cancer.

This reclassification is not a shock to me.  It's sort of like cigarettes before the Surgeon General's warning was mandated.  Everyone must realize at some level that it's bad for you.  It's sort of obvious that sticking yourself in a toaster oven can't be good.  

What is shocking that a "healthy," tanned look is still so sought after when the research is so clear.  Being fairly pasty white myself these days due to many hours spent indoors at yoga teacher training, I take pride in my pale, healthy glow. 

For more info, see the article on the New York Times here and the research paper published in The Lancet here.   The Lancet is a great general medical journal resource with specialty journals in oncology, neurology and infectious diseases.

Second bit of "shocking" news: 

Eating fatty foods slows you down, mentally and physically. 

Anyone can feel this happening after a big burger-and-fries style lunch.  You feel lethargic, lack energy and sort of "fuzzy."  Researchers have officially proved this to be the case in rats, who performed better in tests of physical stamina and memory when fed lower-fat diets.  It makes you really think about what you are doing when you stuff your face with tasty fatty foods.  You are not only putting yourself at higher risk long-term of diabetes, obesity, etc., but you are affecting your mental and physical performance in the short term.

In my book, this is a good reason to stick primarily with carbs as opposed to fatty, greasy foods for fuel especially before a run, yoga practice, or test.  There is a lot of "fad diet" info out there indicating "fats are good," and "carbs or bad," but I think the key is listening to your body and how it reacts to what you put in it.

Click here  for the New York Times article on this subject and here for the detailed research in The FASEB Journal, The Journal of the Federation of American Societies for Experimental Biology, also a great resource.