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Love Yoga? How to Find the Right Yoga Class and Instructor for You

Yoga, which is more than 5,000 years old Indian tradition, has become immensely popular in the United States of America. Americans have discovered the art of relaxation through this practice.

Since its popularity is soaring by the day, a number of “yoga schools” have mushroomed all over the USA to provide the relaxing benefits to the millions of Americans.

A number of classes are conducted through adult education programs and at various centers located in different states. You can get information about your local centers on the internet. There are also many private teachers who conduct classes to give you personal attention.

Though you may be very keen to do these stretching exercises, the key is enrolling in a right class for you which ideally has an expert instructor who looks into your personal needs. It is also important that you must also know your personal limitations and goals.

Though the advantages and disadvantages are well known, very little is known about what makes a good instructor. Before choosing any class you have to find the right instructor that understands what you want to accomplish with your individual practice.

There are a number of important aspects that you should look for in an instructor. The instructor should at first glance identify whether you are doing the pose right and if not he/she should be able to modify or correct the pose.

A good instructor should warn a student which exercise should be done and not to be done depending upon your physical and mental condition. It’s possible to hurt yourself by doing the poses wrong. An instructor should encourage students to know their limitations and advise remedial measures for improving them depending on any conditions such as arthritis etc.

Look for a qualified yoga instructor with credentials and references.

You should find out the number of students in a potential class. A class with less than 30 students is preferable so that the instructor can give you personalized attention. See if you can join a class on experimental basis to gauge the expertise of any yoga instructor before deciding on the choice of exercises.

If you are a beginner, don’t make the mistake of taking an advanced class. You should also look for the type of class that are being conducted which are suitable for stretching and relaxation; not aerobics.

If you are looking for fitness through yoga then you can join a yoga class held at a fitness facility. If you are looking to be an expert yourself then you should look for a place which is solely dedicated to teaching relaxed postures and the higher, mental yogas.

Do you have a health-related problem that you are want answers to?  If you are looking for yoga to help you heal a disease, something like a yeast infection, or just to maintain your current good health, visit this website for more information.  If you are having any physical handicap or respiratory problem it is advisable to get yourself medically examined. Even if you are not having any disability, medical check up is advisable before undertaking any yoga classes.

The information in this article is for educational purposes only, and is not intended as medical advice.

Vitamins, The Difference Between Pharmaceutical Grade Vitamins vs. Regular

Vitamins are necessary for human life and good health. They are required in minute amounts, and with the exception of Vitamin B12, cannot be manufactured in your bodies. These organic compounds need to be obtained from diet, and if deprived of a particular vitamin, you will suffer from disease specific to that vitamin. It is a matter of record that you are not getting enough vitamins. Though we Americans are living longer, our quality of life leaves much to be desired.

The thirteen different vitamins are classified into two main categories:

1. Water Soluble Vitamins – They dissolve easily in water. They are Vitamin C and the eight types of Vitamins B, B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12.
2. Fat Soluble Vitamins – With the help of lipids, they are absorbed through the intestinal tract. These vitamins are Vitamins A. D, E, and K.

The term Vitamin does not mean to include essential nutrients, such as, dietary minerals, essential fatty acids, or essential amino acids; neither does it mean to include other nutrients that just promote health, and may not be essential.

The Different Grades of Vitamins

Vitamin supplements are taken by more than 75% of the world’s population. With the plethora of different brands, it becomes difficult to know what is what. Vitamins and other nutritional supplements are made from three different grades of raw materials:

• Pharmaceutical Grade – It meets pharmaceutical standards
• Food Grade – It meets standards for human consumption
• Feed Grade – It meets standards for animal consumption

The main difference is of quality and purity. Due to the addition of various other substances, no product is 100% pure.  Pharmaceutical Grade Vitamins must be in excess of 99% purity containing no binders, fillers, excipients – substances used as diluents for a drug – dyes, or unknown substances. Regular Vitamins of the other two grades are available as Over The Counter (OTC) products, whereas pharmaceutical grade vitamins are only available through prescriptions.

Pharmaceutical grade vitamins are formulated to yield a higher degree of bioavailability – the degree at which the vitamin is absorbed into a living system. As these vitamins can be absorbed into your body quickly, they improve and enhance the quality of your life rapidly.

Of late, the American vitamin industry has gained a lot of bad reputation, and many feel it is rightly deserved. People walk into stores and pharmacies to buy regular vitamins. In some of the cases, the ingredients specified on the label are not in conformity with what they find inside the bottle. A variety of ingredients do not absorb into the body.

More and more people are opting for pharmaceutical grade vitamins, as they are available through prescriptions from doctors and licensed medical practitioners. Pharmaceutical grade vitamins, vis-a-vis regular vitamins, have been tested for their quality and ability to give results. They are tested by third parties to confirm that the bottles contain what they profess to contain.

The information in this article is for educational purposes only, and is not intended as medical advice.

Diabetes and Menopause

By Sathya Mohan

You might be thinking what is the connection between diabetes and the menopause? Well, for ladies reaching that certain age, it can be very traumatic. Menopause is not necessarily a negative experience. It is sometimes called a “change of life” as there are a lot of changes going on in a woman’s body, both as menopause approaches and afterwards.

The menopause marks an important transition into the last third of a woman’s life. It gives the woman and her health professionals an opportunity to review health risks, plan preventive activities, and establish monitoring strategies. This is especially important in women with diabetes because of the compounding menopausal cardiovascular risk and those associated with diabetes. The importance of the menopause is often not appreciated by women with diabetes, nor by their health professionals, and opportunities to avoid future problems may be missed.

Menopause is a natural process that women go through as the child-bearing years come to an end and the ovaries cease to release eggs every month. Menopause is usually defined as the point when periods stop. Menopause is not an event, but a slow process, often lasting up to 10 years. It starts during the age of 40s (sometime late 30s) and the average age for most women to have their last period is 51, where the female sex hormones hormones, estrogen and progesterone, begin to decline.

How menopause affects diabetes

As you approach menopause, ovaries gradually stop producing the hormone estrogen and progesterone. Both of these hormones affect insulin which is the hormone produced by the pancreas that deliver glucose which is life sustaining to every cell in the body.

Decrease levels of estrogen and progesterone can:

Increase the blood sugar. This will be mostly during perimenopause where the body may become more resistant to insulin and this causes blood sugar level to rise.

Decrease the blood sugar. This will be during the time when you reach menopause. Where the levels of estrogen and progesterone decline permanently. Where the body may regain its sensitivity to insulin, which causes blood sugar levels to fall.

The hormone fluctuations that characterize menopause may wreak havoc on the hard-earned blood glucose control. With less progesterone, there may be greater insulin sensitivity and with less estrogen insulin resistance increases, and the lack of these hormones can also cause other changes which can worsen diabetes complications. For example, lowered estrogen levels increase the risks of cardiovascular disease, which is already higher for people who have diabetes, and osteoporosis.

Many symptoms are attributed to menopause, and the most common are hot flashes, disturbed sleep, night sweats and the decreased ability to think clearly. Both menopause and diabetes produce similar symptoms. Some mistake menopausal symptoms such as hot flashes, moodiness etc as the symptoms of low blood sugar, so that they incorrectly assume these symptoms are a result of low blood sugar and start consuming unnecessary calories which in turn raises the blood sugar and in advertently cause a surge in blood sugar

Because of diabetes women experience stronger and more frequent episodes of low blood sugar especially at night. This may affect their sleep, already interrupted by menopause- associated with hot flashes and night sweats. Such sleep deprivation causes fluctuations in blood sugar.

In order to combat this women choose to take hormone replacement therapy or HRT.

These hormones (estrogen and progesterone) replace the hormones that the body no longer make. But this will not be possible in the case of women if she is a diabetic as these hormones affect the blood sugar. But these doses with HRT are so low and they do not cause much effect. In that case the diabetic medicine needs to be adjusted also .If the woman is exposed to these hormones it has benefits like

Protect the heart

Protect the bones from the loss of calcium which can lead to brittle bones.

Eliminate the symptoms such as hot flashes (which are easy to confuse with hypoglycemia) helps to sleep and think more easily.

Complications of Menopause

Majority of women will experience this complication but the intensity may vary within each women

• Irregular bleeding
• Hot flushes
• Vaginal thinning and dryness
• Osteoporosis
• Heart diseases

Menopause is complete when you have not menstruated for 12 months. Women with type 1 diabetes experience menopause earlier than average. Women with type 2 diabetes may go through menopause later than average if they are above a healthy weight, as estrogen levels do not decrease as rapidly in women who are overweight.

This is one of the major problems in many women as they gain weight and become less active during this time, which compounds blood glucose control difficulties. So it is vitally important to plan a nutritious, low fat diet with calcium supplements if needed and physical activity. As these measures will lower the risk of cardiovascular disease by keeping the cholesterol level low and protect the bones against the thinning of osteoporosis.

Regular exercise benefits the heart and bones, help to regulate weight, contributes to a sense of overall well-being and improvement in mood. Sedentary women are far more prone to coronary heart disease, obesity, high blood pressure, diabetes, and osteoporosis. They also suffer from chronic back pain, stiffness, insomnia, and irregularity. Depression is also a problem. Therefore exercise plays an important and beneficial role as it circumvent these problems and also achieve higher HDL cholesterol levels.

The Benefits of regular exercise:

• Increases circulation, and improves the regulation of body temperature.
• Improves weight control by increasing basal metabolic rate and lean body mass.
• Reduces the risk of cardiovascular disease by strengthening the circulatory system, lowering blood pressure and maintaining a healthier blood cholesterol level.
• Increases strength and range of movement.
• Elevates your mood and controls stress.
• Reduces the likelihood of osteoporosis.

Some suggestions that may reduce the discomforts of menopause:

1. Eat well balanced meals that forms the basis for managing the diabetes
2. Cutting out caffeine which may help to reduce hot flashes.
3. Consuming more legumes and soy products which decreases the discomforts associated with menopause as these foods contain phytoestrogen (plant estrogen.
4. Last but not the least being physically active may help to increase energy levels and give you a mental lift.

Therefore menopause is an important phase in women’s life where she undergoes a lot of physical changes. The body goes through changes that can affect her social life, her feelings about herself, and functioning at work. Till recently menopause was often surrounded by misconceptions and myths, but it is a natural; step in the process of aging. So one should accept menopause and age gracefully – for “As a white candle in a holy place so is fine beauty of an aged face.”

The information in this article is for educational purposes only, and is not intended as medical advice.

Top 10 Food Cravings and Their Healthy Food Choices

Have you ever noticed that there are particular foods that you crave on a regular basis, often in cycles?

You’re not alone.  For example, many people crave sugar, carbohydrates, or alcohol not because of eating disorders, but instead it is a sign of hormone imbalance caused by a lack of healthy nutrition.

One thing the doctors agree on, if you have dieted over a long period of time, particularly low-fat dieting, chances are your metabolism needs to heal itself first with the necessary nutritional support such as high-grade vitamins and supplements.

If you become aware of your common cravings, you can also do daily work to slowly change your unhealthy habits and get back to a normal lifestyle that is not controlled by physical imbalances.  When you find yourself craving a particular food, try eating the healthy food choice is small amounts.

1. Researchers have discovered that chocolate contains the same alkaloid compounds found in alcohol.  So you chocolate cravings might feel like an addiction, but like any other imbalance, you can fix it.  More women tend to have this craving and often our bodies are influenced by a shortage of magnesium.  In this case, healthy food choices include raw nuts, seeds, legumes and fruits.
2. If you crave sweets often, you might be exhausted or feeling depressed, your blood sugar and serotonin levels and likely low, and so the body signals the brain that it needs a pick me up.  But what your body probably needs is healthier food choices that include chromium, such as broccoli, grapes, cheese, dried beans, calves liver and chicken.  You may also need carbon, phosphorous, sulfur and tryptophan.  Try the following foods:  fresh fruits, chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, cheese, raisins, and vegetables such as kale, spinach and cabbage.
3. If you crave oily and fatty foods, what your body needs primarily is calcium.  Healthy sources of calcium include mustard and turnip greens, broccoli, kale, legumes, cheese, and sesame.
4. A craving for coffee or tea, may be an indication of a few nutrients that are lacking such as phosphorus, sulfur, NaCL (salt) and iron.  Some of the healthy food choices in this case are chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, egg yolks, red pepper, garlic, onion, cruciferous vegetables, sea salt, apple cider vinegar, seaweed, greens and black cherries.
5. Craving alcohol or even recreational drugs can be an indication that your body probably needs more protein, avenin, calcium, glutamine and potassium.  Try eating meat, poultry, seafood, dairy, nuts, granola, oatmeal, mustard and turnip greens, broccoli, kale, legumes, cheese, raw cabbage juice, black olives, and seaweed.
6. If you crave soda or carbonated drinks, your body probably needs calcium.  Try eating mustard and turnip greens, broccoli, kale, legumes, cheese and sesame.  Here’s an important tip:  if you find yourself wanting to chewing ice often, your need iron.  Food sources are meat, fish, poultry, seaweed, greens and black cherries, or supplement a gentle iron.
7. If you crave salty foods, your body is looking for chloride.  The healthy choice is raw goat milk, fish and unrefined sea salt.  If a lot of your food choices are acidic in nature, you should supplement magnesium.
8. If you crave tobacco, your body could be looking for silicon and tyrosine.  Eat nuts, seeds and avoid refined starches.  It’s also a good idea to supplement Vitamin C and eat orange, green and red fruits and vegetables. Once note of caution, too much acidic food and vitamin C can cause acid reflux.
9. If you find yourself craving any solid food over a liquid, your body is dehydrated.  You have probably needed water for a long time so try flavoring your water with lemon or lime and give the body 8 glasses a day.
10. Women who have specific cravings right around menstruation or pre-menstrual are lacking zinc.  Try eating red meats (especially organ meats), seafood, leafy vegetables and root vegetables.

The good news it’s possible to get your body back into balance with the right food choices made every day and supplement only where absolutely necessary.

The information in this article is for educational purposes only, and is not intended as medical advice.

5 Ways to Soothe Mind, Body and Spirit

by Michaela Scherr

Self improvement (or self help) tools come in many shapes and sizes; sometimes it’s physical in nature (a self help book, having a massage, painting with water colors), or spiritual in nature (flower essences, Reiki, meditation which is both physical and spiritual, etc).

Five of the best self help options that I’ve used successfully to help soothe my own mind, body and spirit, are:

1. Meditation techniques - a fabulous self help tool which greatly benefits overall health and wellbeing. There are many techniques to choose from such as:

• Visually guided meditations;
• Candle meditation;
• Breathing meditation;
• Crystal meditation;
• Writing meditation (alternating using dominant and non-dominant hand);
• Walking meditation;
• Body scanning; and
• A self healing meditation using either color; breathe work; aromatherapy; etc.

2. Painting with water colors, pastels or oil paints – express your uniqueness through art. This is a wonderful self help tool to employ for inner healing, letting go and for creating something new (a masterpiece for your lounge room wall).
3. Vibrational essences. Part of ancient wisdom, vibrational essences are used in healing to assist with the removal of emotional blocks and patterns, as well as resolving issues from past lives.

Essences are generally in liquid form and can also be used in creams, ointments and oils (I sometimes combine mine with an aromatherapy oil blend).

Vibrational substances are derived from light (sun, moon etc), healing energy (universal or spiritual energy, prana, Reiki etc), plants (flowers, stems, leaf etc), mineral (crystals, gold etc), environmental (sacred places), or animal.

Some examples of essences available (there are many) to explore further as a self help tool are:
*Flower, Gem, Angel, Shell, Coral, Sea, Goddess, and Chakra essences

4. Journal writing is a fabulous self help healing tool connecting you with your true essence, your spiritual self.

Find yourself a special journal/diary to write in; something special to write with (can be brightly colored inks or the more traditional black, blue or reds) and make a date with yourself to do some journal writing every morning at the same time (before rising out of bed).

I’ve practiced journal writing as a self help tool for many years and still find it, to this day, one of the greatest self help and self improvement tools around – and it costs nothing!

Write out your worries, sadness, loneliness, or whatever is playing on your mind. When you’ve done that write in your journal the excitement, enthusiasm and passion you intend to experience for the day ahead, the projects you’re working on, friends you’ll catch up with, food you’ll eat, possible miracles that might happen, shopping to be done, your work day etc.

5. Have a massage. Treat yourself to some bodywork like a Swedish massage. Swedish is a more traditional or western soft tissue type of massage, however if you’re after something a little more unique for healing mind, body, and spirit you could choose:

• Aromatherapy massage – there’s nothing quite like this one using essential oils for body, mind and spirit.
• Ka Huna, LomiLomi – gentle, relaxing, soothing and stretching massage (even watching this massage is relaxing);
• Reflexology – therapeutic hand and foot massage;
• Reiki - hands on energy healing (aligns Chakras etc)
• Vichy Shower – warm water is directed over your body, gently massaging it (this is heavenly, especially after a salt scrub).
• Acupressure – form of bodywork based on Chinese Meridian theory
• Ayurvedic - part of a traditional detoxification and rejuvenation program of India called Panchakarma – vigorious massage with warm oils and herbs to remove toxins, is calming and balancing, and facilitates profound inner peace.
• Hot stone massage – warm smooth stones are applied to the body and employed by the therapist’s hands.

A massage not listed that I experienced while ago was a form of Swedish massage. I was given small smooth rocks to hold in either hand, at the end of the massage the therapist held my feet and ‘tuned’ me, which sounded like a clarinet going up and down the scales. To say I felt relaxed and energized at the same time is an understatement. It was amazing.

I’ve road tested many self help tools over the years; it’s been an amazing journey with the most profound assistance coming from spirit. Sometimes good comes from being blinded by the light.

Michaela Scherr, Brisbane Queensland Australia
enquiries@michaelascherr.com

More Details about Self Help Tools here. Michaela is a Transformational Coach, certified practitioner of Neuro-Linguistic Programming (NLP), writer, and Intuitive who is totally committed to helping others create positive and action oriented changes to their lives.

The information in this article is for educational purposes only, and is not intended as medical advice.

Signs & Symptoms of Menopause

By Nathalie Fiset

The most common signs and symptoms of menopause is the occurring of irregular menstruation and eventually the cessation of a woman’s period altogether. Hence, irregular vaginal bleeding is a common sign and symptom of menopause. A woman experiencing such irregular menstruation should consult her qualified physician for proper diagnosis and help.

Other signs and symptoms of menopause that occur frequently include a general sense of fatigue. This increased tiredness can be caused by many factors such as insomnia, variation in hormone levels or increased anxiety brought on by menopause. Hence, increased anxiety is a sign and symptom of the menopause that many women find difficult to deal with. Asking for support and help by the proper caregivers can be very positive.

Other signs and symptoms of the menopause that are often seen include vaginal dryness. Due to the decreased level of estrogen and progesterone released by the ovaries a woman can experience this sign and symptom of the menopause. A vaginal lubricant sold at the local pharmacy can be of great help. Patient and slower sexual relations can be very gratifying for a woman going through menopause. If the problem is more disturbing, consulting one’s physician will be helpful.

Experiencing mood swings is the sign and symptom that has been feeding many stand-up comic’s material. Although a subject of laughter and easy jokes, mood swings is a sign and symptom that needs to be addressed and dealt with. A woman going through menopause and mood swings can feel like she is not being understood by her entourage. She can therefore ask for help and support from women who have successfully gone through this disturbing Signs and symptoms of the menopause.

A sense of loss or even grief is often felt by a woman going through menopause. The fact that she can no longer conceive or give birth can cause a woman to feel like she is loosing this important role in her life as being a caregiver.

To counter-act such inconvenient signs and symptoms of the menopause, a woman can decide to start doing volunteer work. She can then decide to help elderly people, do volunteer missions in foreign countries or even volunteer for an abandoned pet shelter. In doing this, she will regain self-esteem and will be able to keep active while helping others.

A woman can also decide to travel during this transition phase of her life. Menopause is a time of self-reflection and the perfect occasion for a woman to pamper herself. Most signs and symptoms of the menopause will not be incapacitating enough to prevent her from achieving her desired trips.

Living a healthy live style by eating properly, exercising regularly and avoiding smoking is a very good way to diminish the overall effect of any Signs and symptoms of the menopause.

Renewing old friendships with women who are also going through Signs and symptoms of the menopause can be of great value. One can be surprised to realize that most old friends will be more than happy to renew the link and enjoy talking about life in general and sharing tips and tricks to cope with any given signs and symptoms of menopause.

Dr Nathalie Fiset is a family doctor and a certified hypnotherapist. For more information go to: http://www.happymenopause.com/Sign-and-Symptom-of-Menopause.php, http://www.aperfectharmony.com, or http://www.a-1hypnosis.com

The information in this article is for educational purposes only, and is not intended as medical advice.