YinOva Pilates Instructor Sarah Lehman blogs today about using exercise to affect mood.

Have you ever heard of a “runner’s high?”  The “I’m on top of the world” feeling you get after exercise is actually caused by chemicals your body releases after physical exertion.  These endorphins, believe it or not, have similar properties to morphine.  They decrease the body’s perception of pain and promote an overall feel-good, positive energy.  Benefits are not just limited to the few hours after the workout.  In fact, according to WebMD, regular exercise has been proven to help reduce stress, ward off anxiety and feelings of depression, boost self-esteem AND improve sleep!

So, what’s the catch?
It seems like regular exercise is a miracle remedy, so it should be easy right?  Well, unlike morphine, endorphins are not addictive.  That is a good thing, but it also means that you have to have the motivation to get started and keep with a program.  The good news is that once you start and begin seeing and feeling the effects of exercise, it’s easier to set fitness goals and motivate your self to meet them.

If you are prone to stress and anxiety, one of the things you should absolutely avoid is taking on an exercise routine that will only increase your level of stress!  Choose activities that you enjoy and that you can look forward to during your week.  Everyone is different.  For me, the idea of taking a spin class is way too overwhelming but for others it’s just what they need to get into that zone and feel that “runner’s high.”  For me, pilates is the perfect workout.

Pilates is an excellent addition to any exercise routine.  Because it is physically challenging you’ll get the reward of endorphins which in turn provide a boost of energy.  But the real benefit is gained by the attention to the breath, which is choreographed into the movements.  The breath is a link between the mind and the body.  In oriental medicine, it is believed to be the prana, or life force.  Breathing exercises are thought to increase the awareness of bodily sensations so we are able to communicate to the body with our breath.  Think about it, when we want to calm down, we slow our breath; when we are excited, our breath quickens.  By incorporating the breath with exercise we learn greater control of our bodies and muscular activity in a soothing and organic way.

Learning to breath properly by utilizing the diaphragm, will help increase lung capacity.  When coupled with the Pilates technique of posterolateral breath which also keeps the abdominal muscles engaged, the breath becomes strong and helps tone and strengthen the core.

Pilates will help tone your muscles, improve posture by strengthening the muscles of the back and core, increase flexibility and range of motion, as well as increase your bodily awareness.  As a bonus, these will all help boost your self-esteem!  But it’s important to note, body awareness is not about noticing flaws in ourselves, but rather it’s about appreciating ourselves.  With pilates, we gain greater control over our movements and we become more efficient as we get stronger.  We learn to listen to what our body needs.

What ever exercise routine you choose, make sure it isn’t painful.  Pain is the body’s way of telling you something is wrong.  Listen to those cues!  Overdoing any form of exercise will be counter-intuitive to your stress and anxiety-reducing plan.

Most fitness professionals recommend starting out small, three times a week, if you are an exercise beginner.  Exercise for at least twenty minutes if you can, gradually working up to longer workouts.  I recommend starting out in the morning.  Fewer excuses not to exercise can sneak into you schedule if you set aside a few minutes into your morning routine.  This will also allow you to take advantage of the boost of energy it will give you and help you face the rest of the day with a positive outlook!

Ultimately, all thoughts are sponsored by love or fear.

All thoughts, ideas, concepts, understandings, decisions, choices, and actions are based on these.

And, in the end, there is really only one.

Love. In truth, love is all there is.

Neale Donald Walsch

Everyone feels anxious sometimes but if you find yourself feeling anxious a lot of the time or are generally anxious without reason you may find it helpful to tell your doctor and enlist the help of an acupuncturist. The NIH (National Institute of Health) has supported acupuncture as a treatment for anxiety since 1997 and here at the YinOva Center we see many busy New Yorkers who seek our help to deal with feelings of anxiety and overwhelm.

Chinese medicine has a long tradition of combining acupuncture, herbs, nutritional advice and exercise to treat a wide variety of anxiety disorders from phobias to panic attacks and generalized anxiety. In my experience it can be really effective especially when combined with talk therapy and conventional medical treatment. Acupuncture, itself, has come under some scrutiny by the medical community recently and studies have shown that an acupuncture treatment can have a positive effect on serotonin levels and that regular acupuncture can relieve anxiety and depression.

When treating anxiety I always encourage my patients to take a holistic approach involving conventional medical advice, regular acupuncture, herbs, dietary changes and exercise.

Here is the advice we give our YinOva Center patients about dealing with anxiety.

• Regular acupuncture really does help. There is scientific research that shows that it has a positive effect on levels of both serotonin and norepinephrine.

• A carefully crafted herbal formula tailored to suit your specific pattern can be really useful. There are Chinese herbs that treat palpitations, over-thinking, insomnia, poor appetite, depression and anxiety.

• Make sure you’re getting enough B-Vitamins. Premier Research Labs make a product called Max Stress B Nanoplex which contains a highly accessible form of B complex which has an almost instant calming effect for most people.

• Calcium and Magnesium taken at night can support restful sleep as can a Chinese formula called An Mian Wan

• Regular massage can help with muscle tension and relaxation

• Even if you’re tired after a restless night you should resist the temptation to have a cup of coffee which only makes the symptoms of stress worse. Replace it with a calming cup of chamomile tea.

• Some of us don’t feel hungry when we’re anxious and some of us crave sweets. Either way it’s important to eat a varied, healthy diet to support your body. My patients are always surprised how much less anxious they are when they are eating well so make sure you are getting some whole grain carbs, plenty of colorful veggies and some lean protein. Not only does this restore a sense of control but a healthy body has a profound effect on your emotional health and resilience.

• There’s a reason why we crave carbohydrates when we are anxious. They raise serotonin levels so it’s possible to use some healthy carbs medicinally to help with mood. Try a baked potato or a small bowl of whole grains.

• Omega 3 Fatty Acids have been shown to help with mood. You can take them as a supplement or even better get them from fatty fish such as salmon, tuna and mackerel as well as in nuts, flax seeds and leafy green veggies.

• Don’t use alcohol to take the edge off your anxiety. It’s tempting to have a drink or two when you feel stressed but long term the effects of alcohol cause more anxiety. In Chinese medicine it is said that the liver heat the alcohol produces makes people irritable and stressed.

• Get some exercise. In Chinese medicine anxiety can be attributed to stagnation so moving qi and blood can help some people as much as an anti-depressant. Take a small amount of regular exercise each day and slowly increase the amount and intensity as you feel healthier. Even 20 minute walk can change the way you feel.

• Let the sunshine in. We get Vitamin D from the sun and recent research has shown that some forms of anxiety can be caused by a vitamin D deficiency. You can also take a Vitamin D supplement.

• Learn to meditate. See this YinOva Blog Article for more information about how to meditate.

Gung Hay Fat Choy.

Happy New Year for those of you that are on a lunar calender. Chinese New Year marks the end of winter and the beginning of spring. It is a time when families get together, put aside disagreements, honor their ancestors and thank the gods for their blessings. People rush to pay off debts before the old year ends and wear new clothes to signify a new beginning. The color red features prominently in decorations and clothing because it is thought to bring good luck and happiness.

In Chinese astrology each year is assigned an animal and an element. There are 12 animals and 5 elements and that means that a specific sign only comes round once every 60 years. This upcoming year will be an Earth Ox year. Although Ox years can sometimes have the energy of a rampaging bull this particular one is tempered by the solid, grounded earth element. Ox years are said to bring prosperity to those who work hard and persevere. The people who thrive in an ox year are those that stay steady and forge ahead with fortitude. This is not the year for get-rich-quick schemes or risky ventures. The addition of the earth element reinforces the sense that prosperity may come from sustained effort.

The last Earth Ox year was in 1949 – 1950. Interestingly the world experienced a recession in the previous year and began to recover as the Earth Ox took over and lent its air of somber diligence and good planning. So Chinese astrologers are predicting that this year will not offer much to those seeking a quick fix but instead favor people (and countries) that are prepared to plan, work hard, act with integrity, stay steady and take a long term view. Astrologers say that there isn’t enough fire in the chart to predict financial good fortune, but that the Earth Ox can bring prosperity and successful financial dealings to those who are sincere, tenacious and show good judgment. Here’s hoping!

If you are expecting a little Ox this year, you are in for a treat. Earth Oxes are some of the most reliable and diligent people in the Chinese zodiac. Although Oxes can be stubborn and bad tempered, the earth element balances out this tendency resulting in people who show good judgment and are loyal and compassionate. Oxes believe in hard work and have a strong code of ethics. They usually enjoy good health and are strong and robust although they can suffer from bone and joint problems. Traditional and conventional the Ox prefers to be at home with family and friends. Ox children can be quiet and shy but are also resourceful, hard working and able to entertain themselves. They don’t enjoy being asked to step outside their comfort zone but they do enjoy both sporting and creative pursuits.

Examples of famous Oxes include President Barak Obama (1961), former President Richard Nixon (1913), former British Prime Minister Margaret Thatcher (1925), Princess Diana (1961), and Hollywood actors George Clooney (1961) Meryl Streep (1949), Jane Fonda (1937) and Richard Gere (1949).

Happy Niu (Ox) Year

Jill

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The credit crunch, the bail-out, the war, the presidential election…it seems like a good week to talk about stress and anxiety!

Stress hurts our bodies. It increases our blood pressure and our cortisol levels, lowers our immune function and contributes to a wide range of symptoms such as headaches, digestive disturbances, muscle pain, palpitations, insomnia, weight gain, substance abuse and hormonal imbalances. A lifetime of stress can contribute to a heart attack, cancer, thyroid problems and diabetes. At The YinOva Center we are only too aware of how stressed many of our patients are, which is why we try to make our office a little haven of peace and tranquility. It’s the reason we diffuse essential oils and play calming music. It’s the reason our staff are unhurried and patient. We want you to feel like you can leave your cares at the door when you visit us.

In Chinese medicine stress and anxiety lead to stagnation. In effect, the more stressed you become, the more your body behaves like a pressure cooker getting tighter and tighter until qi and blood are unable to flow freely. It is this “pent-upness” that leads to many of the diseases that stress causes. So many of you tell me how great you feel after having acupuncture. How your muscles relax and your mind slows down. In effect the acupuncture is letting the pressure out of the pressure cooker. It’s a great way to offset the effects of a stressful life.

Chinese herbal formulas can also be very helpful. We have herbs to calm your mind, relieve tension headaches, help you sleep, boost immunity, and soothe tight muscles. Please talk to us about how you feel and we will design an herbal formula that suits your own particular symptoms.

So if life is getting you down what steps can you take to make sure that your stress does not make you sick?

• Regular acupuncture can relieve the pressure in your body and help prevent the kinds of illness stress causes.
• Chinese herbs can be a good way of relieving anxiety for people who need some help, but are not so anxious that they need medication.
• Massage can soothe tight muscles
• Meditation can give your mind a chance to stop. A regular meditation practice teaches your body and mind to let go.
• Exercise can be a great way of relieving pressure. In Chinese medicine, exercise moves stagnation and so relieves pressure. Find out what works for you. Some people prefer intense exercise whilst others find meditational exercises such as qi gong and yoga to be helpful. One of our patients swears by long distance swimming in the Hudson river! When she describes how her mind turns off and focuses on the rhythm of each stroke, I’m almost tempted to give it a try.
• Eating a healthy diet helps your body to handle stress more effectively. This means limiting refined carbohydrates that cause blood sugar fluctuations which can affect your mood. Foods high in calcium and magnesium can be calming, because these minerals help relax your muscles. Dark-green, leafy vegetables are great for this. So although it is tempting to reach for a chocolate bar when you are stressed, why not try a soothing bowl of miso soup with some greens chopped in it?
• Try swapping coffee, which is very activating, for a calming cup of chamomile tea
• Find activities that allow you to switch off. For some people volunteer work gives them the opportunity to look outwards. One of our patients began volunteering at the dog pound when his life became overwhelming and I have been so happy to see how much peace of mind this has given him. Others find that walking in nature, spending time with animals or listening to music helps them to unwind.
• Get social support from family, friends, a therapeutic group, a therapist or even The YinOva Center waiting room.
• I have found that keeping a daily gratitude journal has helped me to have a clearer perspective. When my daughter was small we kept a journal together, each writing down one thing every day that we were grateful for.
• Get enough sleep. If you find that you have trouble sleeping let us know and we will suggest herbs that may be able to help you.
• Be careful that you are not self-medicating with alcohol, recreational drugs or food. You can temporarily relieve anxiety with a stiff drink or some cookies but the imbalance this causes makes you more susceptible to stress in the long term.
• Schedule some downtime. In my own life, I find that if I don’t write free time into my diary, my time gets taken up with other commitments. I make a point of creating space in my schedule to knit or go for a walk with my husband.
• And in what seem to be such troubled times we could probably all benefit from repeating the serenity prayer.

God grant me the serenity

to accept the things I cannot change;

courage to change the things I can;

and wisdom to know the difference.

–Reinhold Niebuhr

Related Articles on The YinOva Blog
How to Meditate
Stress and Infertility. What message are you giving your body?

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I have an admission to make…

At the YinOva Center we are not paragons of virtue. Patients visiting us for the first time sometimes imagine that we will be scarily macrobiotic women who will pour scorn on their efforts to take care of themselves. Nothing could be farther from the truth. We are all working-women who, like you, are trying to do the best we can to support out own health and that of our families. We understand our patients because they are like us. We too struggle with our weight, get stressed out, drink too much coffee, enjoy a beer and find it hard to fit an exercise program into our over-scheduled lives.

All our practitioners have an M.Sc. in Traditional Asian Medicine and are Licensed Acupuncturists and Herbalists. All have access to the time-tested wisdom of Chinese Medicine when it comes to giving you advice. We know a thing or two about staying healthy but rest assured that you won’t get any “attitude” from us. We understand what its like to juggle a job, kids and a partner because we do it too.

In my own life I have found it less overwhelming to make small lifestyle changes rather than try to tackle everything at once. So with that in mind I want to suggest 5 ways to start your day in a healthy way.

1. Before you get out of bed set a tone for the day.

Close your eyes, take a deep cleansing breath and allow yourself to feel grateful for the good things in your life. As you exhale release all the tension and negativity that you are holding on to and consciously relax your body. Set yourself one small achievable goal that will be the theme for your day.
“Today I will make sure that I express appreciation to the people I love”
“Today I will reach out to someone I don’t know”
“Today I will not allow myself to get resentful”
“Today I will smile”
“Today I will be conscious of nourishing myself with the food I eat.

2. When you get out of bed take a moment to stretch.

By all means do some yoga stretches or some tai chi, if you have the time and the know-how, but bear in mind that you don’t need special knowledge in order to move your body. All of us are able to get out of bed and open up our joints by reaching for the sky then bending over to try to touch our toes. Don’t worry about doing this perfectly just move in a way that extends your spine and lengthens your limbs.

3. Drink an 8oz cup of hot water with the juice of half a lemon squeezed in.

This small cleansing ritual helps bile formation, which is essential for fat metabolism and promotes peristalsis, which is the movement in your intestines that keeps waste moving along and out of the body.

4. Enjoy a water massage.

For many of us, particularly those with small children, the shower is one of the few places where we can find some peace in our hectic day. Try to be conscious of the warm water massaging your muscles and use this time to cleanse your body and your mind.

5. Eat a healthy breakfast.

Many of us skip breakfast thinking that this will help us lose weight but research has shown that those who start the day well nourished are less likely to binge later on. Successful dieters will tell you that a filling breakfast is one of the ways that they manage to control their weight. Try to choose whole-grains, fruit or veggies and some low-fat protein. Here are some of our favorite breakfasts: -

• Whole grain toast with nut butter and an apple
• Oatmeal with ground flaxseeds, banana and some almonds
• A healthy cereal such as Kashi golean crunch with low fat milk or soymilk and some blueberries
• A poached egg on wholegrain toast with some frozen spinach
• A shake made from protein powder whizzed up in the blender with frozen organic berries
• Eggs scrambled with veggies such as red and green peppers, broccoli and spinach
• Cottage cheese with whole grain toast and an apple

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