Yoga Alleviates Pain in Fibromyalgia Patients

You already know that YOGA helps you lengthen, strengthen and reduce stress. Researchers are finally proving medical benefits of yoga.

Fibromyalgia (FM) is a debilitating condition affecting 11-15 million individuals in the US alone. FM carries an annual direct cost for care of more than $20 billion and drug therapies are generally only 30% effective in relieving symptoms and 20% effective in improving function. Standard care currently includes medications accompanied by exercise and coping skills approaches. In a study published in the November issue of PAIN, researchers report patients participating in a "Yoga of Awareness" program showed significantly greater improvement in FM symptoms and functioning compared to patients on a standard FM care program.

"Although yoga has been practiced for millennia, only recently have researchers begun to demonstrate yoga's effects on persons suffering from persistent pain," commented lead investigator James W. Carson, PhD, Oregon Health & Science University. "The Yoga of Awareness program stands in contrast to previous multimodal interventions with FM patients in that it integrates a wide spectrum of yoga-based techniques - postures, mindfulness meditation, breathing exercises, application of yogic principles to optimal coping, and group discussions....the findings of this pilot study provide promising preliminary support for the beneficial effects of yoga in patients with FM."

Read the entire article here.

Liking YOUR Body Type

If someone were to show you a drawing using stick figures, would you find it incredibly beautiful? I seriously doubt it.

Why, then, as a culture do we find bodies that resemble stick figures attractive? What happened to healthy bodies with enough fat to keep us alive, fertile, and productive? In prehistoric times women were admired for their girth, strength, and fertility. Humans would not have procreated and survived without these well-rounded, substantially curvaceous women.

Furthermore, take a look at the bodies preserved forever in the paintings of the great realists. Who would want to hang a portrait of a gaunt, anorexic woman staring at an empty bowl on her table?

We can partially thank high fashion for the dwindling waistlines. After all, clothes look better on hangers, so why not show them on bodies that look like nothing more than skin and bones?

This epidemic to become ultra thin is also affecting athletes. Many young athletes today are starving themselves to please coaches, peers, and parents. They believe that being thinner will help them perform better in their sport. This is absolutely not true. Though there seems to be a body type that can get maximum results in every sport, not every sport requires a thin, lanky body with little to no body fat.

Trying to reach this false ideal body type is impossible for most. We are all born with one of three body types, and our body types cannot be changed no matter how much dieting and exercise we perform. Recognizing which is your own body type and learning to love your shape will help build self-confidence and help women focus on more important things in life – like family, friends, and happiness.

3 types: ectomorph, mesomorph and endomorph.

Ectomorphs are tall and thin and have long arms and legs. They may find it difficult to gain weight and muscle. You might find more of this body type in dancers, models, high-jumpers and long-distance runners.

Mesomorphs are muscular, shorter, and have stocky arms and legs. They are strong and tend to gain muscle mass. They may have difficulty trying to lose weight but excel in power sports like soccer, softball, sprint.

Endomorphs are shaped like apples or pears and carry more body fat. They excel in sports like distance swimming, field events, and weight lifting.
Many of us are blends of types.

Body time definitely does not mean that a person cannot excel in any sport – it simply means that you may be better at certain sports.
You can look at both sides of your family and get a good idea of what body type you have.

So how can we become more comfortable with ourselves and our athletic performance?

1. Realize that you cannot change your body type.
2. Respect your body and its strengths
3. Stop comparing yourself to others.
4. Celebrate your body and the things you can achieve when fit and well nourished.
5. Do the things that you enjoy.

Running on a regular basis can slow the effects of ageing, a study by US researchers shows.

The study has a very pro-exercise message. If you had to pick one thing to make people healthier as they age, it would be aerobic exercise.

20-minute Home Workout

You can get a great workout at home in just 20 minutes with these all-over moves. You will burn calories/fat, tone every muscle, and feel strong!

All you need are dumbbells and a bench.
You can go to Youtube.com to view any of these moves. I cannot describe them all here in enough detail!


CIRCUIT:Complete either 1 giant set of 20 with lighter weights, or 3 sets of 8-10 with heavy weights.

1. Step-ups

2. Straight-legged Deadlifts

3. Chest Presses

4. One-arm Dumbbell Rows

5. Seated Overhead Shoulder Presses

6. Skull Crushers

7. Reverse-grip Dumbbell Biceps Curls

8. Reverse Crunches

Extended Suicides

This workout is NOT for those who want a refreshing Spring run! These are called "Suicides" for a reason. This workout builds muscle because it is intense and fairly short bursts. It is great for injury prevention because you are running in many different directions and changing pressure points all over your run stance.

Beginner Distance for each Move is 50 meters
Intermediate Distance for each Move is 100 meters
Advanced Distance for each Move is 200 meters

Warmup: 15 minute slow jog

TRY TO COMPLETE 4 ROUNDS:

1. Sprint - 50 meters (or desired level)

2. Walk or jog back to start

3. Run Backwards - 50 meters

4. Walk or jog back to start

5. Side step (gallop) with Right Foot Leading - 50 meters

6. Walk or jog back to start

7. Side Step (gallop) with Left Foot Leading - 50 meters

8. Walk or jog back to start

9. Sprint - 50 meters

10. Walk or jog back to start

REPEAT ENTIRE SEQUENCE 3 MORE TIMES.

STRETCH. THEN GO HOME!