Meditate Not Medicate.

Think back to the last time when you sat with your eyes quietly closed, taking in the rhythm of your breath, feeling your heart, beating gently...

A sense of peace and calm floods through your body.

Your mind is free to settle.

You take in the moment and then the next, just letting your mind and your body drift and drop as you gently inhale, and exhale.

Before you know it, you've just spent the last twenty minutes prolonging your life.

Scientific studies have demonstrated that there are long-term physical and psychological benefits of meditating regularly and that profound changes in the brain can occur as a result.

Regular meditation has been shown to be effective in reducing
 - anxiety and depression
 - chronic pain
 - fatigue
 - headaches and/or migraines
 - high blood pressure
 - insomnia / sleep disturbances as well as
 - overall stress.

Fortunately, learning to meditate is something that is easy to do and doesn't involve countless trips to the Doctor or the pharmacy.

There are, many different types of meditation available - eg. Breath, Empty Mind, Walking, Mindfulness or Mantra meditation. And as long as you find one that you're comfortable with, it doesn't matter which one you choose and by practicing it daily, you will reap the rewards.

With a greater awareness of the essential role the mind plays in contributing to your overall health and well-being, spending time meditating everyday is an effortless and easy, 100% natural, scientifically proven, simple and highly cost-effective way of promoting your longevity.
 
To help you to on your way to becoming a master meditator, why not check out these "7 Simple Tips To Mastering Meditation."


Yours in health until next time.


Please note: All information in this article should be used as a guide only. Although there is much long-term evidence of meditation being beneficial in treating a variety of disorders, please seek appropriate medical advice and consultation prior to discontinuing any currently prescribed medications.

Discover The Long Lost Ancient Secret to Leading a Less Stressful Life.

When was the last time you took a nice deep breath?
(Hint: now would be a good time!)

To be able to breathe is a wonderful thing, yes?

The beauty of it is, that we don't even have to think about doing it!

Breathing serves many functions, including:

• supplying our cells with oxygen
• removing carbon dioxide from our bodies
• improving lymphatic flow within our bodies, which helps us to fight infections
• reducing anxiety 
• assisting in stress or anger management as well as 
• promoting relaxation. 

Our breathing is regulated by our brain stem - the most primal part of the brain - which is also responsible for other vital life functions, such as heat rate, blood pressure and consciousness.

Unlike these other functions however, we are lucky enough to be able to control our breathing on a conscious level. Unfortunately, most people don't take advantage of this 100% free life booster on a consistent basis.

For many centuries, the people of ancient China and India have used the simple art of breathing to help prevent and heal themselves from illness and disease, attain deep states of relaxation and increase their vitality.

So how does this differ from what we're doing today? Breathing's breathing right?

Well, not really.

In today's society, the majority of people often take many shallow breaths, filling only the top third of their chest and lungs only.

This limits the amount of oxygen-carbon dioxide exchange within the lungs and can lead to a decrease in proper organ function, resulting in reduced vitality as well as impairment of the immune system, which increases our chances of disease.

Shallow breathing also occurs when people are anxious, angry or in a constant hurry. And with the apparent increase in our sedentary lifestyles, our bodies have adapted to not needing to breathe deeply, thus we develop the habit of shallow breathing.

What can we do about it?

By studying the ancient arts of Qigong (China) or Pranayama (India), we can start to incorporate and learn more about the benefits of proper breathing and breath control.

However, for those who would like a short exercise to start you on your way to leading a less stressful life, have a go at this very simple, yet effective technique for deep (abdominal) breathing:

1. Find a quiet place with plenty of natural air or air flow and sit up straight or lie down comfortably
2. Slowly inhale through your nose, so that you allow the air to fill your abdomen first, followed by the middle of your chest and then the top of your lungs
3. As you exhale through your mouth, just let it flow naturally, from the top of your lungs, followed by the middle chest and then make sure that you finish by gently contracting your abdomen
4. Repeat without straining to breathe for at least 5 minutes. 

For maximum benefit, practise this twice a day, in the morning and in the early evening and preferably not after having a large meal!

If you're not sure if you're doing it correctly, you can place a book on your stomach when lying down and see if it rises as you first breathe in.

Go on, have a go.

Just by mastering this simple ancient secret, you'll be pleasantly surprised and amazed as you start to become more aware of your breath just how much it can impact your mental, physical and emotional responses to life's stresses.


Yours in health until next time.

Addicted to Anxiety: How Commonly Prescribed Anxiety Medication Can Be As Addictive As Heroin.

Did you know that the medications used to treat anxiety and depression can be as addictive as heroin or cannabis?

Anxiety is one of the most common mental health disorders in today's society. For the sufferer, it can often be a crippling condition and can impact immensely on their health, their relationships as well as their overall well-being.

Anxiety is a broad umbrella term and can include but is not limited to:

- Phobias

- Panic attacks

- Obsessive-compulsive disease

- Post-traumatic stress disorder as well as

- Generalized anxiety disorders.

In terms of treatment, sufferers commonly choose to either do nothing about it or resort to pharmaceutical means which in turn, can adversely affect their health and sanity.

Commonly prescribes drugs such as Valium, Xanax and Ativan are able to help exert a calming effect by boosting the action of gamma-aminobutyric acid (GABA), a neurotransmitter in the brain.

Activation of GABA will trigger the release of dopamine - another neurotransmitter, which plays an important role in behaviour and cognition, voluntary movement, sleep, mood, attention, learning and memory. Dopamine is also responsible for regulating the "reward pathways" such as feelings of punishment and sexual gratification.

Studies haves shown that people with higher levels of dopamine in their brain tend to be more prone to addictive behaviours.

It is alarming how in today's society, medication is fast becoming the preferred treatment method for people with anxiety, depression and other mental health related disorders such as Attention Deficit Hyper-activity Disorder.

Something that is also quite disturbing, is how much easier it is to obtain prescribed drugs rather than illicit drugs for the purpose of satisfying addiction.

In lieu of this, as a natural therapist, these are my suggestions for how you can combat anxiety without the need to medicate:

1. Exercise and Diet.

Whatever happened to "the good old days" when Doctors would prescribe exercise and diet?

Exercising three times a week for 30 minutes at a time, with enough effort to raise a sweat will help to increase the level of serotonin and endorphin in the body. These are your body's natural "feel-good" chemicals which prescribed drugs seek to imitate and activate.

It is also important to be eating plenty of raw fruits and vegetables as part of your daily diet rather than rely on processed and manufactured foods.

2. Natural Therapies.

Acupuncture, aromatherapy, massage and meditation are great ways to help calm your mental and nervous system so that you are better able to deal with any anxiety and/or stress.

While acupuncture can help to stimulate the body's natural energy flow (Chi), it is also beneficial in treating anxiety and depression as it can help to restore harmony within the body.

Likewise, meditation is a wonderful way to become more relaxed and grounded, which helps you to deal more effectively with stress.

Massage is a great way to release the physical tension that builds up in your body, and combined with aromatherapy can be most beneficial on a physical, emotional and mental level.

3. Cognitive Behavioural Therapy, Behavioural Therapy and Hypnotherapy.

Despite the popularity of drugs for anxiety disorder, these conventional methods of treatment are simple and effective ways of teaching someone how they can deal with anxious situations through identifying triggers and teaching the person safe and immediate methods of coping with the situation at hand.

For more information about any of the above mentioned natural therapies and also hypnotherapy, please visit our website: www.sydneyremedialmassage.com.au.

Yours in health until next time!

Please note: We appreciate that anxiety can be a very serious disorder for some people. All information contained in this article should be used as a guide only - please seek appropriate medical advice and consultation before commencing and/or discontinuing any currently prescribed medications. 

Why Laughter Really Is the Best Medicine!

Hiya!

Right, are you ready for the funniest joke "in the world"?*

Two hunters are out in the woods when one of them collapses. He doesn't seem to be breathing and his eyes are glazed.

The other guy whips out his phone and calls the emergency services. He gasps, "My friend is dead! What can I do?"

The operator says "Calm down. I can help. First, let's make sure he's dead."

There is a silence, then a shot is heard. Back on the phone, the guy says "OK, now what?"

And as you sit there and shake your head and laugh, stop for a moment to think about how you're doing yourself a favour.

According to scientists, humans are the only species capable of laughter and the average person laughs approximately 17 times a day.

It gets better - Can you believe that laughing 100 times is equivalent to a 10 minute workout on a rowing machine!?!

While laughter has also been shown to help

- reduce the level of stress hormones (adrenaline, noradrenaline and cortisol)

- increase the number of circulating feel-good hormones like endorphins

- boost immunity (enhances the effectiveness of T-cells)

- increase vascular blood flow

- and increase oxygenation of the blood,

It also is a good mental and/or emotional release and can also give your body a great internal workout (remember the last time you laughed till your belly hurt?!).

So, grab a few mates together or call up your best friend and share a joke today!

Yours in health until next time!

* World's Funniest Joke. Source: www.google.com.au and www.laughlab.co.uk.

How the Humble Cup of Tea May Save Your Life....

Hi and Welcome to 2010!

Stop! Before you read this article, do me a quick favour and run over to the kitchen and put the kettle on, because....

Today's blog is inspired by something that is just as ancient as the practise of massage and linked to our Relaxation Tip No 2: Have a cup of tea and a chat with a good friend.

Not only will this give you some quality time out with your friend, you're also secretly doing yourself a world of internal good.

Ever since tea was first infused, over 4700 years ago in ancient China, there has been many health benefits attributed to this humble plant, Camellia sinensis.

There are many varieties of tea, however the most popular types are Green and Black tea, followed by Oolong (red) and White tea.

There are also many flavours of Herbal teas available, however they are not strictly "tea" as they are not derived from the same plant. They are instead, an infusion of herbs, flowers, fruits, spices or other parts of other plants.

The colour of your tea will depend on how long it's been processed. Green and White tea are steamed quickly before being packed, and therefore are the least processed and will contain the most amount of anti-oxidants. Black and Oolong tea are partially dried, crushed and fermented prior to packaging, and will have a darker quality to it.

The main benefit of drinking tea is attributed to its content of polyphenols - a chemical which is found in the leaves of the plant, which contains the anti-oxidants.

Numerous scientific studies have claimed that tea is able to help the body

- prevent oxidative stress

- lower cholesterol levels

- boost mental alertness

- increase metabolic rate

- boost its immune system and

- protect against cardiovascular disease.

Tea has also been proven to have anti-cancer properties.

SO, now that the kettle's boiled, why not call a friend over to share a chat and a cuppa while you kick back and relax in the knowledge that like having a massage, it's you taking the time out to look after you.

Yours in health, until next time!

I ♥ Massage

Hypertension or high blood pressure is a serious condition that affects over 2 million Australians*.

There are two types of hypertension - essential (primary) and secondary.

Primary hypertension makes up approximately 95% of cases and although scientists do not know the exact cause, it is compounded by a myriad of factors - eg. leading a sedentary lifestyle, obesity, lack of Vitamin D and syndrome X.

Secondary hypertension on the other hand, stems from an identifiable cause which may include: kidney disorders, Cushing's Disease, chronic alcohol use or it may also be caused by certain medications.

According to the Australian Bureau of Statistics, hypertension is the leading cause of cardiovascular disease* and is also a precursor to Type II diabetes**.

The news is not all bad though...

A study by Olney^ in 2005 found that a 10 minute back massage, 3 times a week was able to significantly reduce blood pressure in hypertensive patients.

More recently, Cambron and colleagues^^ have reported that Swedish massage can help to reduce blood pressure in normotensive individuals.

Just imagine, if having a regular massage could help reduce your chance of dying from cardiovascular disease, wouldn't you visit your massage therapist on a more regular basis?

Of course, it is recommended that you also choose a healthy lifestyle which includes abstaining from smoking, maintaining a proper weight, regular exercise and eating a balanced diet, rich in fruits and vegetables.

Until next time!

Yours in health,

Mel

* Australian Bureau of Statistics. 4821.0.55.001 - Cardiovascular Disease in Australia: A Snapshot, 2004-05

** Australian Bureau of Statistics. 1301.0 - Year Book Australia, 2008

^ Olney CM. Biol Res Nurs. 2005 Oct;7(2):98-105.

^^ Cambron JA, Dexheimer J, et al. J Altern Complement Med. 2006 Jan-Feb;12(1):65-70

Thumbs Up for Massage.

Hiya!

As you read this, do me a favour... Take a look at your hands - a good long look.

Roll your wrists around. Did you hear anything crack?

Now, rub your hands together.

Feel your hands as you clench each of them into a tight fist, and then open and close them five times, and finally, wiggle your fingers about and touch your thumb to each of your fingers, making a ring with the thumb and finger, running up and down from your first finger to your little finger, and back again.

Did you do that??

If you did, well done! And if you didn't (but know that you could if you wanted to), you can rest in the knowledge that your hands are unique and that they're an evolutionary gift.

The opposable thumb is a distinguishing feature shared by many primates, and is used primarily for precision gripping - a skill that allows us to do everything - like swinging from the monkey bars like a child in the sunshine, to throwing a ball to your beloved pet, to creating masterpieces that transcends eras and live in our hearts forever.

This also means that your hands are perhaps one of the most used parts of your body - and also probably the most taken for granted!

So ask yourself honestly- when did you last have them massaged?

Hand massage or hand reflexology is wonderful way to relax.

A recent study by Osaka et. al. (2009)*, found that a 5 minute hand massage was able to significantly reduce the level of stress in patients with advanced stages of cancer, as measured by comparing the level of chromogranin A (CgA) before and after a hand massage.

Likewise, Cronfalk et. al.** reported in the Journal of Clinical Nursing that regular hand massage for carers of terminally ill family members resulted in  "feelings of 'being cared for', 'body vitality' and 'peace of mind'."

So why not make sure that when you have your next massage, that you look after your evolutionary gift and take advantage of the many benefits of incorporating a hand reflexology massage into your session.

Until next time... yours in health,

Mel

*J Altern Complement Med. 2009 Sep;15(9):981-5.

** J Clin Nurs. 2009 Aug;18(15):2225-33.