Body Balance “Use it or lose it”

  “Use it or lose it”

Screen Shot 2014-05-30 at 14.46.59

 

 

 

 

As you get older your balance decreases,  but this doesn’t have to be the case. Balance is often neglected and not appreciated and if we don’t use it or maintain it, we lose it. 25% of falls among older people are caused by poor balance.

If you improve your balance you will see lots of other benefits, such as better coordination, posture, more ease in movement, being more alert, increased capacity to breathe, more energy, being more present, less fearful and prone to injury.

So what interferes with balance, and how does balance deteriorate?

Here are some of the most common reasons; excessive tension, getting older, lack of exercise, gravity, lack of awareness, injury and sedentary culture.

These are some solutions, suggestions for improving and restoring your balance.

There are many parts of the body that help to maintain balance, but the principle mechanism for balance are the vestibular sensors in the ears.

The vestibular sensors in both ears are designed to keep the body aligned over the center of gravity.  Have you ever had a bash in the ear, or you spin around, this upsets the balancing mechanisms causing you to feel dizzy, equally if the head is well balanced on top of the spine in such a way, that head is going upwards relative to the spine and the spine is lengthening; this facilitates optimal balance in the spine and ear sensors.

Proprioception (body position awareness), and vision are equally important,  these parts work together, contributing equally or relying more on one system or two, to keep us stable and balanced.

Your eyes tell you how our body is oriented with the ground. They help you stay upright. You only have to close your eyes to appreciate the importance of vision; most of us start to sway ever so slightly. Try closing your eyes and lift one foot off the ground; you’ll appreciate the stabilizing effect of vision.

The feet are often overlooked but also play an essential part in balance.

Footwear is often about fashion rather than comfort or support.

Most peoples shoes are to small or pointed, with heels that are too high, shoes need to be foot shaped.

Practice being present with you feet, we live predominately in our heads, when you get present with your feet you are more grounded, supported, balanced and present in your body, you will discover your connection to the surface of the earth.  I love to walk on the grass, the earth, the ground with my shoes off, whenever and wherever possible,  by doing this you take the negative charge from the earth, which is really healthy,  healing, balancing and energising.

Challenge Your Balance.

If you are a regular walker, try walking on rough terrain, take advantage of it to challenge your balance. Frank Forencich, an exercise expert and human biologist says: “Every little rock, every uneven root, every slippery patch of moss…boosts the detection of tactile signals. It wakes up the sensory nervous system and makes your body smarter.”

Click on picture below to see how beneficial it is to walk on the Earth.

You are an Electrical Being, and the Earth's Surface is Electrically Conductive

You are an Electrical Being, and the Earth’s Surface is Electrically Conductive

One-legged standing exercises are some of the most effective and challenging; doing it while keeping your body still, relies mainly on proprioceptors in your feet, ankles, and legs to maintain balance.

Balance on one foot at every opportunity; for example, while shaving or brushing your teeth, standing or waiting somewhere. This will develop your proprioception, which is your sense register which gives you a sense of space, balance, orientation and equilibrium.

Closing the eyes makes it harder, challenging more receptors. The vestibular system kicks in only if you struggle to stay still- again wobbling is good, because it wakes up all the stabilising muscles.

Falls or injuries will create a mindset where we will avoid exercising, which limits movement, resulting in inactivity, stiffness, being fearful. This eventually decline is so evident in elderly people; wonder how they became so tight and stiff. Often it was a minor fall that started this decline.

Balance, once we start to loose it, it can become a slippery slope.

Balance, once we start to loose it, it can become a slippery slope.

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Sitting and Squatting

Is your job killing you?

Sitting for long hours is associated with so many health problems.

Your body loves smooth perpetual movement, like walking, swimming, dancing and exercise; but all too often we take our existing poor (posture) coordination into our activities,  re-enforcing the habits and tension.

Below are a few suggestions and videos, which when practiced can make an enormous difference to your health and well-being.

Awareness is key – identification of postural habits. We are so close to our habits and are often unaware of how they affect us.

It is important to be aware of how we relate, adapt and interact with technology and the environment that surrounds us. An example could be, as you are reading this, you are being pulled into the screen, upsetting the balance of the heavy weight of the head (10-12lbs), resulting in compression in the neck, spine and back. This a major common cause for work related upper limb disorders and back problems.

Is technology sucking you in

Is technology sucking you in

 

 

 

 

 

Having an accurate body map and learning body mechanics helps to improve posture, balance and coordination.

Most people’s concept of how the body moves and functions as an integrated whole is very limited or misleading.

When most adults move; the movements are very fragmented and uncoordinated, this is clearly seen when adults are bending or picking something up from the floor.

Instead of bending in the hips and knees, the bending is in the back causing stress and unnecessary tension.

Instead of bending in the hips and knees, the bending is in the back causing stress and unnecessary tension.

Watch this example of a child picking up a box. This is carried out very naturally, the child is using his body in accordance with its natural design, with very little effort, ease, freedom, poise and balance.

http://youtu.be/602qOIg_f3c

Notice the natural squatting action in the bending and lifting. Adults lose the ability to move like this, we see squatting as unsophisticated and unnatural, we think sitting in chairs is more natural. Chairs only came into common use about 100 years ago, before that we were all squatting, just like half the world still does.

 Look how agile flexible and lean these old folk are in picture above.

Look how agile flexible and lean these old folk are in the picture above.

 

This is one of many skills you (re) learn to become proficient in when having Alexander Technique lessons. It is a very dynamic movement where all the antagonistic muscles and bones are working dynamically and smoothly, this keeps the joints and muscles in good healthy working order. Look how agile, flexible and lean these old folk are in the picture above.

The half way position between squatting and standing, is used is many sports, you will naturally adapt to this position when playing tennis, skiing, golf, boxing, snowboarding and cycling. There are also many other examples. This a position of mechanical advantage, it is strong, flexible and dynamic and allows more freedom, balance coordination, stability, and strength.

 

squatting, the hinge joints in the ankles knees and hips all open and free. and a long back

squatting, the hinge joints in the ankles knees and hips all open and free. and a long back

 

 

 

 

 

 

 

Posted in Alexander Technique related post | Leave a comment

Do epidural steroid injections work to ease back pain?

Epidural injections offered by doctors seem to be very a popular choice for back pain sufferers. In my opinion as an Alexander Technique Teacher, this is a very short term solution, and doesn’t address the underlying causes. Which I think is often caused by lifestyle, stress, tension, compression, unhealthy lifestyle choices, sedentary culture, sometimes a genetic constitutional weakness in the spine. There seems to be no real education about how to look after the spine/back/body/mind- in day to day living.

Back pain sufferers are often given very specific exercise, which are often performed at home, the gym or clinic. Many of these exercises are carried out with little awareness of how the entire body functions as an integrated whole. Too much effort, haste and tension often accompanies the exercises which often exacerbate back pain conditions.

The Alexander Technique address mechanical, coordination problems, stress, and compression of the spine. Its a practical educational method of looking at every day movement such as sitting, standing, walking and lifestyle; Its no quick fix, as people hope the injection will be, but it can have remarkable, long last result as well as many other benefits.

Many of my pupils have avoided the perils, of needles and surgery from having a course of lessons in the Alexander Technique.

www.poisedandbalanced.com

Do epidural steroid injections work to ease back pain? </p><p>These injections offered by doctors seem to be very popular choice for back pain sufferers. In my opinion as an Alexander Teacher, this is a very short term solution, and doesn't  address the underlying causes. Which I think is often caused by lifestyle - stress, tension, compression, unhealthy lifestyle choices - sedentary culture, sometimes a genetic constitutional weakness in the spine. There seems to be no real education about how to look after the spine/back/body/mind- in day to day living.</p><p>Back pain sufferers are often giving very specific exercise, which are often performed at home or in the gym or clinic. Lots of these exercises are carried out with little awareness of how the entire body functions as a whole. Too much effort, haste and tension is often accompanies the exercises and existing poor coordination and habits can and often do exacerbate back pain conditions.</p><p>The Alexander Technique address mechanical, coordination problems, stress, and compression of the spine. Its a practical educational method of looking at daily living and lifestyle- Its no quick fix as people hope the injection will be, but it can have remarkable, long last result as well as many other benefits. Many of my pupils have avoided the perils, in needles and surgery from having a course of lessons in the Alexander Technique.</p><p>www.poisedandbalanced.com</p><p>These are some post below from people who have had the epidural, its really disappointing, there is so much money to be made from medical spinal procedures.    </p><p>Chris Graham I've had numerous injections and not one of them helped at all. I refuse to be poked with needles in my spine anymore.<br />Like · Reply · 5 · about an hour ago</p><p>LuAnn Smith Mine didn't work at all for L5-S1 arthritis and the side affects weren't fun at all. I stopped after second set of two. Why does it work for some and not for others? Would love to know the answer to that question...<br />Like · Reply · 5 · 2 hours ago</p><p>Karen Moore Used to get them,ruined my spine!<br />Like · Reply · 2 · 2 hours ago</p><p>Stephanie Thomas Lmt If injections help at all it is only temporary. Pain returns with a vengeance. Once you teach your body it doesn't have to make it's own pain killers, the pain is 10x worse once the steriod wears off. Then you addicted to the injections. I used to work in a pain clinic. Serial steroid injections over a long period of time is one of the biggest scams out there. Also, alot of ppl with a chronic pain condition receiving serial injections are also on an oral opiate medication to 'help' with pain. Why are dr's putting patients on the same regimen used to phase out the terminally ill? Chronic pain in itself is not a terminal illness. Its time 'drs' stop 'practicing' medicine & start demanding an education on how to manifest healing.<br />Like · Reply · 4 · about an hour ago</p><p>Terry Koczorowski Not always. Be careful with those, can decrease bone density<br />Like · Reply · 1 · about an hour ago</p><p>Traci Mounts No I had the and spinal blocks, and the injections in joints, etc. Nothing worked, I'm worse than when they started.<br />Like · Reply · 1 · about an hour ago</p><p>Jennifer Cerene They work for a limited amount of time....but what are the side effects?<br />Like · Reply · 1 · about an hour ago</p><p>Les Wood No side effects at all.<br />Like · about an hour ago</p><p>Jennifer Cerene No immediate, but down the road, thinning of the bones, my mother is experiencing this as we speak.....<br />Like · about an hour ago<br />Nicholas Brandon</p><p>Terri Cope Lattanzio I have had these on a regular basis for the last 30 years. They NEVER numbed anything and they hurt like hell. They never worked for me. But, if i didnt let the dr do it he refused my meds. Gota play the game i guess<br />Like · Reply · 1 · about an hour ago</p><p>Pamela Jane Moran Made me worse.<br />Like · Reply · 1 · 2 hours ago</p><p>Heidi Pavlich Isbell They didn't help me, I have herniated discs. I stopped at the second set of two<br />Like · Reply · 1 · 2 hours ago · Edited</p><p>Eileen Otto No<br />Like · Reply · 1 · 2 hours ago</p><p>Les Wood Ditto had 2<br />Like · 1 · 2 hours ago</p><p>Mark Newcomer Ditto had 3.. Then had to have 3 surgeries.<br />Like · 1 · about an hour ago<br />View more replies<br />Nicholas Brandon</p><p>Marybeth Cook Prickett Sue Bean, my dr said you need to have the nerve blocks before RF to ensure it's the right thing. I had my 1st set of RF in 9/13 & got 6 months of pain relief. I am now on my 2nd round. It is painful, the procedure, but worth it.<br />Like · Reply · 15 minutes ago</p><p>Sue Harmon A few years ago I had a few, I was in severe pain. I must say they did help, I know having too many are not good for your bone density. I now have chronic ongoing pain in a different areas from severe scoliosis. I need revision but that's no guarantee either.<br />Like · Reply · 19 minutes ago</p><p>Marybeth Cook Prickett Had 3 epidurals...1st one worked for a cpl wks, 2nd & 3rd didnt work at all.<br />Like · Reply · 20 minutes ago</p><p>Kristin McLaughlin I've had them- they not only made little difference if any- the last time I got permanent nerve damage by the doctor doing it because he hit the nerve- instead of around it like its supposed to. He would not stop although I was screaming in pain.<br />Like · Reply · 30 minutes ago</p><p>Heather Neal My condition is mechanical. Surgery is inevitable. Haven't had an ESI yet but I know it's coming because that's what insurance is going to demand. I'll play along once. And that's it. I will NOT tolerate doing them over and over and over again as a bandaid. I've done enough research to know how damaging steroids are to our bones. I've already been pumped with enough oral and intravenous steroids in the past year to last a lifetime. It's A Money Racket iMHO. Great if it works for u. But 30?!. Do u realize what u are doing to the rest of your body? I understand "surgery as last resort" but sometimes I think we need to take a step back and really look at what we are doing to ourselves all for the sake of avoiding surgery. My doctor put surgery into perspective for me... he said to think of it this way... A surgeon's livelihood relies on optimal success rates. They want u begging and at your wit's end. That way as a "last resort" if it fails. ..it doesn't look as bad on them. After all they were your only chance after trying everything else... just some food for thought. Be well!<br />Like · Reply · 31 minutes ago</p><p>Rochelle Bergren No!<br />Like · Reply · 36 minutes ago</p><p>Paula Sheppard They didn't work for me<br />Like · Reply · 57 minutes ago</p><p>Susan Buranen Bevardos I've had 6 sets of injections over the last year. It helped at first but less and less lately. Now I seem to have even more pain and looking into a spinal cord stimulator trial. Side effects (like hot flashes, weight gain, lowered immune system) are no fun either.<br />Like · Reply · 59 minutes ago</p><p>Kathleen Winslow Parsons No. Over the time period of 2-3 months I had 3 injections around L4, L5. I felt human for about 1-1/2 days. I finally resorted to surgery. If I had known this would be outcome I wouldn't messed around with the injections. I am glad that I had PT in the beginning and now in recovery I will begin my PT at home. It's nice to not be in pain again when standing.<br />Like · Reply · 59 minutes ago</p><p>Leia Collins I didn't feel any change. I had two.<br />Like · Reply · about an hour ago</p><p>Sue Bean I had 6 steroid injections (in one go) they worked for a few weeks, then 6 nerve blockers...no change, now I have to have Radiofrequency Ablation which I'm not sure about, still taking painkillers so if these injections are not working should I have the ablation????? eeeek...confused.com!!! xxxx<br />Like · Reply · about an hour ago</p><p>Iris D Jusino I've received so many injections I've got scar tissue all over the place<br />Like · Reply · about an hour ago</p><p>Keith Nth No<br />Like · Reply · about an hour ago</p><p>MK Jung I have had 2 operation with CT scan. In this time I took a long rest. It did work!!<br />Like · Reply · about an hour ago</p><p>Paris Wolf Spinal injections of long lasting anesthetic, and nerve ablation. Both helped. No steroids.<br />Like · Reply · about an hour ago</p><p>Beth Freund Welch I've had 3 and they absolutely worked for me! Each lasted about 6 months and I enjoyed each and every pain free day!<br />Like · Reply · about an hour ago</p><p>Vanessa Abukaeiba Didn't work for me. Was then told its because i have permanent nerve damage.<br />Like · Reply · about an hour ago</p><p>Natalie K. Corwin it did work and later on it started up again maybe need another shot.<br />Like · Reply · about an hour ago</p><p>Meggan Davis Yes and no. Sometimes they help and sometimes they don't been doing them for 2 years.<br />Like · Reply · about an hour ago</p><p>Sarah Kathy Finley Yes they did help me for a while. I think I had success because I got them from good doctors. I did end up having back surgery later because my back got worse.<br />Like · Reply · about an hour ago</p><p>Alicia Fernandez Philip It doesn't work...and I got a spinal headache from it and air in my brain... they did 3 blood patches and I was in the hospital for 6 days...and the headache lasted close 2 two months... ppl if you are going to get this injection make sure you get it done when they put you to sleep...it's less risky....<br />Like · Reply · about an hour ago</p><p>Amanda McDonnell Bird Yep 4 wks relief max made no difference long term<br />Like · Reply · 2 hours ago</p><p>Helen S Tomlin Not for me back had alsorts of treatments even microdiscoptomy didnt work<br />Like · Reply · 2 hours ago</p><p>Chester Hall In my case it lasted about a month and would have less affect every shot after that first set.<br />Like · Reply · 2 hours ago</p><p>Melissa Anderson Hall None has helped me and I have had over 30<br />Like · Reply · 2 hours ago</p><p>Michelle Miller Faux I get some every few months and they do help with the pain.<br />Like · Reply · 2 hours ago</p><p>Liliana Inostroza Nothing is only to take you money<br />Like · Reply · 2 hours ago</p><p>Wayne French no<br />Like · Reply · 2 hours ago</p><p>Maahi Teetotaler Can anyone tell me about<br />What is Epidural soft tissue<br />Like · Reply · 2 hours ago</p><p>Tery Davis Kempf No<br />Like · Reply · 2 hours ago</p><p>Katheryn Manion I heard its dangerous and the medication is not always approved for use in canada?? I live in canada...Lol<br />Like · Reply · 2 hours ago</p><p>Matt N Marcy Songer Thelongest they ever helped me was a half an hour.<br />Like · Reply · about an hour ago

These are some post below from people who have had the epidural, its really disappointing, there is so much money to be made from medical spinal procedures.

Chris Graham I’ve had numerous injections and not one of them helped at all. I refuse to be poked with needles in my spine anymore.
Like · Reply · 5 · about an hour ago

LuAnn Smith Mine didn’t work at all for L5-S1 arthritis and the side affects weren’t fun at all. I stopped after second set of two. Why does it work for some and not for others? Would love to know the answer to that question…
Like · Reply · 5 · 2 hours ago

Karen Moore Used to get them,ruined my spine!
Like · Reply · 2 · 2 hours ago

Stephanie Thomas Lmt If injections help at all it is only temporary. Pain returns with a vengeance. Once you teach your body it doesn’t have to make it’s own pain killers, the pain is 10x worse once the steriod wears off. Then you addicted to the injections. I used to work in a pain clinic. Serial steroid injections over a long period of time is one of the biggest scams out there. Also, alot of ppl with a chronic pain condition receiving serial injections are also on an oral opiate medication to ‘help’ with pain. Why are dr’s putting patients on the same regimen used to phase out the terminally ill? Chronic pain in itself is not a terminal illness. Its time ‘drs’ stop ‘practicing’ medicine & start demanding an education on how to manifest healing.
Like · Reply · 4 · about an hour ago

Terry Koczorowski Not always. Be careful with those, can decrease bone density
Like · Reply · 1 · about an hour ago

Traci Mounts No I had the and spinal blocks, and the injections in joints, etc. Nothing worked, I’m worse than when they started.
Like · Reply · 1 · about an hour ago

Jennifer Cerene They work for a limited amount of time….but what are the side effects?
Like · Reply · 1 · about an hour ago

Les Wood No side effects at all.
Like · about an hour ago

Jennifer Cerene No immediate, but down the road, thinning of the bones, my mother is experiencing this as we speak…..
Like · about an hour ago
Nicholas Brandon

Terri Cope Lattanzio I have had these on a regular basis for the last 30 years. They NEVER numbed anything and they hurt like hell. They never worked for me. But, if i didnt let the dr do it he refused my meds. Gota play the game i guess
Like · Reply · 1 · about an hour ago

Pamela Jane Moran Made me worse.
Like · Reply · 1 · 2 hours ago

Heidi Pavlich Isbell They didn’t help me, I have herniated discs. I stopped at the second set of two
Like · Reply · 1 · 2 hours ago · Edited

Eileen Otto No
Like · Reply · 1 · 2 hours ago

Les Wood Ditto had 2
Like · 1 · 2 hours ago

Mark Newcomer Ditto had 3.. Then had to have 3 surgeries.
Like · 1 · about an hour ago
View more replies
Nicholas Brandon

Marybeth Cook Prickett Sue Bean, my dr said you need to have the nerve blocks before RF to ensure it’s the right thing. I had my 1st set of RF in 9/13 & got 6 months of pain relief. I am now on my 2nd round. It is painful, the procedure, but worth it.
Like · Reply · 15 minutes ago

Sue Harmon A few years ago I had a few, I was in severe pain. I must say they did help, I know having too many are not good for your bone density. I now have chronic ongoing pain in a different areas from severe scoliosis. I need revision but that’s no guarantee either.
Like · Reply · 19 minutes ago

Marybeth Cook Prickett Had 3 epidurals…1st one worked for a cpl wks, 2nd & 3rd didnt work at all.
Like · Reply · 20 minutes ago

Kristin McLaughlin I’ve had them- they not only made little difference if any- the last time I got permanent nerve damage by the doctor doing it because he hit the nerve- instead of around it like its supposed to. He would not stop although I was screaming in pain.
Like · Reply · 30 minutes ago

Heather Neal My condition is mechanical. Surgery is inevitable. Haven’t had an ESI yet but I know it’s coming because that’s what insurance is going to demand. I’ll play along once. And that’s it. I will NOT tolerate doing them over and over and over again as a bandaid. I’ve done enough research to know how damaging steroids are to our bones. I’ve already been pumped with enough oral and intravenous steroids in the past year to last a lifetime. It’s A Money Racket iMHO. Great if it works for u. But 30?!. Do u realize what u are doing to the rest of your body? I understand “surgery as last resort” but sometimes I think we need to take a step back and really look at what we are doing to ourselves all for the sake of avoiding surgery. My doctor put surgery into perspective for me… he said to think of it this way… A surgeon’s livelihood relies on optimal success rates. They want u begging and at your wit’s end. That way as a “last resort” if it fails. ..it doesn’t look as bad on them. After all they were your only chance after trying everything else… just some food for thought. Be well!
Like · Reply · 31 minutes ago

Rochelle Bergren No!
Like · Reply · 36 minutes ago

Paula Sheppard They didn’t work for me
Like · Reply · 57 minutes ago

Susan Buranen Bevardos I’ve had 6 sets of injections over the last year. It helped at first but less and less lately. Now I seem to have even more pain and looking into a spinal cord stimulator trial. Side effects (like hot flashes, weight gain, lowered immune system) are no fun either.
Like · Reply · 59 minutes ago

Kathleen Winslow Parsons No. Over the time period of 2-3 months I had 3 injections around L4, L5. I felt human for about 1-1/2 days. I finally resorted to surgery. If I had known this would be outcome I wouldn’t messed around with the injections. I am glad that I had PT in the beginning and now in recovery I will begin my PT at home. It’s nice to not be in pain again when standing.
Like · Reply · 59 minutes ago

Leia Collins I didn’t feel any change. I had two.
Like · Reply · about an hour ago

Sue Bean I had 6 steroid injections (in one go) they worked for a few weeks, then 6 nerve blockers…no change, now I have to have Radiofrequency Ablation which I’m not sure about, still taking painkillers so if these injections are not working should I have the ablation????? eeeek…confused.com!!! xxxx
Like · Reply · about an hour ago

Iris D Jusino I’ve received so many injections I’ve got scar tissue all over the place
Like · Reply · about an hour ago

Keith Nth No
Like · Reply · about an hour ago

MK Jung I have had 2 operation with CT scan. In this time I took a long rest. It did work!!
Like · Reply · about an hour ago

Paris Wolf Spinal injections of long lasting anesthetic, and nerve ablation. Both helped. No steroids.
Like · Reply · about an hour ago

Beth Freund Welch I’ve had 3 and they absolutely worked for me! Each lasted about 6 months and I enjoyed each and every pain free day!
Like · Reply · about an hour ago

Vanessa Abukaeiba Didn’t work for me. Was then told its because i have permanent nerve damage.
Like · Reply · about an hour ago

Natalie K. Corwin it did work and later on it started up again maybe need another shot.
Like · Reply · about an hour ago

Meggan Davis Yes and no. Sometimes they help and sometimes they don’t been doing them for 2 years.
Like · Reply · about an hour ago

Sarah Kathy Finley Yes they did help me for a while. I think I had success because I got them from good doctors. I did end up having back surgery later because my back got worse.
Like · Reply · about an hour ago

Alicia Fernandez Philip It doesn’t work…and I got a spinal headache from it and air in my brain… they did 3 blood patches and I was in the hospital for 6 days…and the headache lasted close 2 two months… ppl if you are going to get this injection make sure you get it done when they put you to sleep…it’s less risky….
Like · Reply · about an hour ago

Amanda McDonnell Bird Yep 4 wks relief max made no difference long term
Like · Reply · 2 hours ago

Helen S Tomlin Not for me back had alsorts of treatments even microdiscoptomy didnt work
Like · Reply · 2 hours ago

Chester Hall In my case it lasted about a month and would have less affect every shot after that first set.
Like · Reply · 2 hours ago

Melissa Anderson Hall None has helped me and I have had over 30
Like · Reply · 2 hours ago

Michelle Miller Faux I get some every few months and they do help with the pain.
Like · Reply · 2 hours ago

Liliana Inostroza Nothing is only to take you money
Like · Reply · 2 hours ago

Wayne French no
Like · Reply · 2 hours ago

Maahi Teetotaler Can anyone tell me about
What is Epidural soft tissue
Like · Reply · 2 hours ago

Tery Davis Kempf No
Like · Reply · 2 hours ago

Katheryn Manion I heard its dangerous and the medication is not always approved for use in canada?? I live in canada…Lol
Like · Reply · 2 hours ago

Matt N Marcy Songer Thelongest they ever helped me was a half an hour.
Like · Reply · about an hour ago

 

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Sitting For Long Periods Is Deadly

Sitting For Long Periods Is Deadly 

A new study led by the University of Leicester, in association with colleagues at Loughborough University, has discovered that sitting for long periods increases your risk of diabetes, heart disease and death regardless of physical activity.

The study, which combined the results of 18 studies and included a total of 794,577 participants, was led by Dr. Emma Wilmot, a research fellow in the Diabetes Research Group at the University of Leicester. It was done in collaboration with colleagues from the newly established National Institute for Health Research (NIHR) Leicester-Loughborough Diet, Lifestyle and Physical Activity Biomedical Research Unit and was published in Diabetologia, the journal of the European Association of the Study of Diabetes.

Put simply, the danger in prolonged sitting is that it “stalls the metabolic machinery,” as Dr. Levine put it. “The body has an exquisitely designed system for trafficking fuels such as carbohydrates and fats. Serious consequences result when the muscular engine sits on ‘idle.’ “

According to Dr. Levine, this “physiology of inactivity” results in a variety of immediate, undesirable effects. For instance, inactivity impedes the ability to metabolize fat and sugar and it also elevates triglycerides, potentially raising the risk for cardiovascular disease. Prolonged sitting weakens muscles, which can lead to back pain, arthritis and joint problems. Previous research has demonstrated that sitting for long periods suppresses lipase, an enzyme involved in fat metabolism that is produced only when leg muscles flex — low levels are associated with heart disease and other illnesses. Sex hormones, including estrogen and testosterone metabolism, also are affected, Dr. Levine noted, adding that “these impact all aspects of physical and emotional states.”

According to the study, those who sit for long periods have a two fold increase in their risk of diabetes, heart disease and death. Importantly, associations were independent of the amount of moderate-to-vigorous physical activity undertaken, suggesting that even if an individual meets typical physical activity guidelines, their health may still be compromised if they sit for long periods of time throughout the day.

Dr Wilmot, a Clinical Research Fellow in Diabetes and Endocrinology based at the Leicester Diabetes Centre, Leicester General Hospital, said: “The average adult spends 50-70% of their time sitting so the findings of this study have far reaching implications. By simply limiting the time that we spend sitting, we may be able to reduce our risk of diabetes, heart disease and death”.

“Our study also showed that the most consistent associations were between sitting and diabetes. This is an important message because people with risk factors for diabetes, such as the obese, those of South Asian ethnic origin, or those with a family history of diabetes, may be able to help reduce their future risk of diabetes by limiting the time spent sitting. “

Professor Stuart Biddle, of Loughborough University, and a co-investigator on the study, said: “There are many ways we can reduce our sitting time, such as breaking up long periods at the computer at work by placing our laptop on a filing cabinet. We can have standing meetings, we can walk during the lunch break, and we can look to reduce TV viewing in the evenings by seeking out less sedentary behaviours.”

Professor Melanie Davies, Professor of Diabetes Medicine at the University of Leicester and honorary consultant at University Hospitals of Leicester is a co-investigator and Director of the NIHR Leicester-Loughborough Diet, Lifestyle and Physical Activity Biomedical Research Unit. She said:

“This paper has a very important message for the public but also for health care professionals – namely that being sedentary is common and dangerous for our long term health, particularly for diabetes and cardiovascular disease, and that this link appears to be over and above other lifestyle factors such as our diet and physical activity.”

This article first appeared in Prevent Disease 

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Turn your stressing into blessings.

Picture 4Turn your stressing into blessings.

The festive season is often a challenging time.

Do you want to feel blessed or stressed?

What can you do when you feel yourself pulled and stretched emotionally, mentally,  physically and financially?

We often feel many obligations and expectations which can leave us feeling all sorts of emotions.

We can feel there is very little time for ourselves, or maybe too much time to ourselves.

Christmas is a time for giving, sharing, caring and all sorts of other traditions.

The Alexander Technique can help you manage many of the various demands.

Here are a few things I find helpful to remember and practice in order to maintain some poise, balance, ease, peace and good will.

You can’t give what you haven’t got, so the more calm, content and present you are, the more you will have to give.

I often say to my pupils the best present you can give your loved ones is your presence.

We are often very generous to others at this time of year, but not so generous to ourselves.

We give thanks and gratitude for everything and everyone at Christmas and often forget to acknowledge ourselves.

We need to make sure we are taken care of emotionally, physically, mentally and spiritually, then we are much more able to give and share ourselves.

The Alexander Technique is ideal for taking care of yourself –  you learn how  to “give to  yourself” – quality – nourishing – healing – time.

My suggestion is to make a quiet space and the time to commit to giving yourself, 20 mins per day/eve which is about 5% of your day –  not much to ask of yourself.

The festive season is a great time to begin to practice, which you can carry over into the new year.

Do this by detaching yourself from all the different roles, routines, relationships and responsibilities and lying in a quiet comfortable place on your back (constructive rest). This allows the body to release all the accumulated stress, tension and compression, also to recharge the nervous/immune systems as well as all the other systems.

Stopping and resting takes a little practice but the more you practice, the easier it becomes; the body remembers, it is accumulative,  it’s like giving  your self a present every day,  showing gratitude for the body/mind/soul. It is like a mini retreat – The power of stillness and silence is very healing, balancing, restoring and rejuvenating.

Also what ever you are doing, see if you can do it with less stress – we put so much effort into  what ever we do – One of the principle tools of the Alexander Technique is efficiency and conserving energy.

Doing less,– this can prove difficult at this time of year.

As soon as we ask the question can I do less? This will reduce the stress.

Wishing you a healthy, happy winter solstice and best wishes for 2014!

All the best.

Nicholas Brandon.

 

 

 

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