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Your Mindful Yoga Flow for the Fall Season

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108 Sun Salutations + Sound Bath — Serenbe Yoga

It’s finally Fall! My favorite season😊 . As we wind down toward the end of this year (and yes what a year it has been) we can reflect on our lives, evaluate our plans, and set new goals too. Feel a sense of gratitude as we embrace this time of change and also bring this seasonal essence into our mindful yoga practices. What are somethings that remind you of fall and that you would love to do this season? Reflection helps to transform your experiences into genuine learning about your values, your goals, and your habits.

This season is a time for transition and transformation. A grounding yoga practice will help you release what is no longer serving you and help you handle anything that comes your way this Autumn.

According to Traditional Chinese Medicine, this time of the year correlates to the lungs and large intestines, which runs through the chest and arms, associating with grief and sadness. These emotions can also represent our ability of the delicate balance between taking in and letting go. The functions of these organs are aligned both physically and energetically as the lungs regulate your breathing and the large Intestine regulates elimination. Disharmony of these two organs can result in upper respiratory symptoms and constipation and the discord of energy shows as shallow breath and slow-moving bowels. If sadness or grief aren’t processed, energy is constrained.

Now is the time that we can use this withdraw of energy and review what needs to be released. Bring homeostasis back to the body by slowing down, reflecting, and becoming at ease with your relationship to change.

Yin Yoga is a great and therapeutic approach to your yoga practice this fall. A Yin and Myofascial release yoga sequence will create introspection while stimulating the lung and large intestine. Bringing about a state ease and peace. Try holding each pose for 3-5 minutes depending on the limits of your own comfort.

Start your yin practice by grounding yourself with a gentle supine chest opening pose. Use a yoga block, bolster, or a rolled up blanket to place just below your shoulders and armpits. Bring your arms to cactus position and lay in this position for 3 minutes. Relax and find the feeling of ease. Then, slowly make your way onto your hands and knees. Lower hips down toward your heels into child’s pose. Wide legged child’s pose will help your heart and lungs relax downward toward your mat. Go for a sphinx pose after your child’s pose. Let your stomach and legs rest on your yoga mat and support your body from the chest up with your forearms. Relax your jaw, relax your neck, and relax into this position.

Have a seat onto your mat with wide legs for a straddle pose. You can use a pillow or boaster to sit on for comfort. Try to lower your forearms downward slowly or just stay seated with your spine vertical. Meditate and bring your attention to your breath as you sit relaxed. After a few minutes, slowly bring your legs together and go for a seated forward fold. Try a reclined bond angle pose. Lay on your back and let the soles of your feet touch one another. Get comfortable here with a pillow under your head and/or under both knees for support. When you’re ready for your final relaxation, find savasana. Lying on your back, using all the pillows and blankets you’d like. Now is the time to surrender and let go. Let your palms face upward, feel your toes and let them fall, pointing to each end of the room. Close your eyes. Cover them with a small hand towel. After several minutes of relaxation, take your time to come back.

Try this healing fall time sequence anytime you feel you need a recharge or to pay special attention to your mood. These restorative poses are great for finding balance and caring for your inner life as well as the outer. As we head into this miraculous season of holidays and cheer I wish you all peace and love. Namaste.

Three Easy Ways to Deal with Stress

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No matter how much we try sometimes, stress is something that creeps up on us. We can try as hard as we want to avoid it, but sometimes it seems no amount of meditation or premeditated measures can prevent stress from arising in our lives. Sometimes it’s even hard to notice we are reacting to stress because we are so far into the stress we can barely recognize who we are. The best thing to do when you do notice you are being overtaken by stress is to mitigate. There are many ways you can take a step back from the stressful situation – find one that works for you. In the meantime, try out these:

  1. Detach
    A quick and simple way to remove yourself from the situation is to put headphones on and listen to music. It’s a simple act and you don’t even need to leave your desk to do so. Just put on those headphones and slip into a new world. Even just a second that you detach yourself from the current situation will help you gain some perspective.
  2. Move Your Body
    Move whatever way you can. I know it’s easy to get pulled into the moment and feeling like stepping away seems impossible. But the moment you do your body will get really excited you are letting it live out the adrenaline. You will feel more connected with your body – your thoughts won’t be flooding your head, but the dam will be realized and your body can help you deal with the stress in your head. Walk to the bathroom, the water cooler, stretch to the ceiling, do what ever you can to add some movement to the situation.
  3. Shake It Out
    A really nice way to let out stress from your body is to shake it out. Shake out your hands, your shoulders what ever you can just release that tension in your body. Even just turning your ankles under your desk my help you feel more relaxed. I know people that go to the office bathroom just to jump around a bit.

Perhaps you will try all of the methods at once, perhaps you find new ones. Important is there are simple tools for you to reach out to. Because you deserve more in your life than the stress you have.

Read more of these tips on lifecoachnika.com

How Yoga Can Reduce Stress and Anxiety

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Yoga is a mind-frame exercise that mixes bodily poses, managed and systematic breathing, and meditation or rest. Yoga may also assist you with less pressure, decrease blood strain and decrease your coronary heart rate. And nearly every person can do it at ease and according to their time with the help of proper yoga teacher training. 

Some of the cream ways by which yoga can help you: 

● Relaxation 

Each yoga period ends with 5 to 10 minutes spent enjoying a corpse pose – savasana. While this enforced rest may be hard at first, ultimately it serves the cause of a complete turnover for each frame and mind. Savasana transitions you by feeling refreshed and geared up to fight strain for your everyday life. Yoga Nidra is an exercise that gives a possibility for a longer, deeper duration of rest and an advent to meditation, which also can be an amazing strain reducer. 

● Breath Control 

Pranayama, or breathwork, is a crucial part of any yoga exercise. At the very least, yoga will increase your attention and your awareness of the breath as a device for relaxing the body and enjoying the complete process. Although respiration is an involuntary act (you need to hold it to live), you could select to regulate or adjust the breath. 

● Clearing the Mind 

Our minds are continuously active, racing from one notion to another, spinning possible eventualities for the future, living on incidents from the beyond. All these thoughts and processes are tiring and stressful. 

Yoga gives numerous strategies for taming the monkey thoughts. One is the breathwork, as mentioned above. Each breath is tied inextricably to the existing moment; you aren’t breathing specifically in the past or the future, but basically now and only now. 

Focusing on every inhale and exhale to the exclusion of different minds is one manner to clean the thoughts, It is likewise a fundamental meditation technique. 

the benefits of online yoga teacher training

Does Yoga work? 

Active Body. Creative Mind. 

When researchers compared the results, they determined that yoga with the help of yoga teacher training can considerably decreased emotions of strain, anxiety, and depression. 

Another small study from 2017 determined that even one session and practice of hatha yoga turned extremely powerful and helped in lowering pressure from an acute mental stressor. A psychological or mental stressor is an occasion or event that activates an instant response, like a fight-or-flight reaction. 

Why Use Yoga as a Treatment for Anxiety? 

With the help of systematic research which is 

carried out through certified professionals, yoga therapy or as a remedy for tension or your anxiety is a secure and cheaper choice that humans can use over the long term. Yoga teacher training is extremely beneficial and important. 

While a historical practice, remarkably Patanjali’s eightfold machine or way of yoga carries many factors utilized in contemporary-day remedies for tension: cognitive reframing, behavioural recommendations, rest strategies targeted on breath regulation, mindfulness of sensory input, in addition to techniques for extra cognitive flexibility, awareness and downregulation of distress. 

There can be instances in which yoga may be implemented as a number one remedy in reaction to everyone’s anxiety disorders, however, in maximum instances, it’s the mixing of yoga with psychotherapy and pharmaceutical intervention that might extensively guide recovery. Breathing strategies especially provide a technique through which human beings can lessen their tension, permitting them to nicely interact with different healing practices. Along with fundamental moves and yogic rest strategies, those can effortlessly grow to be part of a big range of remedy pathways. 

Yoga poses will help you in reducing your stress and anxiety 

● Camel pose: Ustarasana or camel pose can assist you in freeing pressure and in enhancing blood flow inside the body. Improved blood circulation and movement lead to a higher supply of oxygen, which may be a recovery to your thoughts and body. 

● Bridge pose: Just like the camel pose, even the bridge pose or setup bandhasana can enhance blood movement withinside the body. It opens up the front of the backbone and heart, which in addition enables calming the thoughts and decreasing the pressure. 

● Butterfly pose: This is an easy and fundamental yoga posture that can stretch your internal thighs and groin. Perform the asana whilst retaining your backbone erect and it will help you in reducing your anxiety and may have a relaxing impact on your body. 

● Child’s pose: Also called balasana, this yoga pose is understood to be a calming and relaxing pose. It may have a rejuvenating impact on the body. The yoga pose also can be performed for retrieving comfort from your neck pain. 

● Corpse pose: This pose is one of the most famous yoga poses for easing strain, tension and decreasing despair symptoms. Shavasana is done or can be done at the closing or last pose of your yoga session. One also can meditate while doing this pose. It relaxes and recharges your body. 

Hence it is highly believed that yoga therapy can help you with stress, anxiety, and depression. Yoga is a mild workout that includes meditation and controlled, bodily movements. Yoga can relax your temper and amplify your ordinary experience of well-being.

How To Get Up For A Morning Workout

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Looking to change your morning routine? Perhaps you want to start your day off by getting in a great workout. Now, the trick is getting up for it! Morning workouts can be beneficial to everyone. They are a wonderful way to start your day and set the tone for the rest of your day. 

There are many advantages to working out in the morning including having more energy throughout your day, putting yourself in a great mood first thing in the morning (endorphins, baby!), and not to mention, your focus will be improved for your next activity because you are more alert. With all of these advantages, what’s stopping you?

For many people, the actual getting up part is what is so difficult. How can you change your whole routine and wake up earlier for a workout? Well, it may not be easy, but it is definitely not impossible! So what’s the secret? In this article, we will give you 7 secrets to getting up for a morning workout! Let’s get started. 

7 Secrets To Waking Up Early For A Morning Workout

Each person is different, so you may need to try different things and see which ones work for you. These 7 tips are a great place to begin. Try one of them, or try them all, but you will need to experiment to see what wakes you up the best. Let’s take a look:

  1. Place your alarm clock across the room. Because hitting snooze on the alarm clock is so easy, it can be a big temptation to do rather than getting out of bed and getting ready for your day. That is why placing your alarm clock on the other side of the room can help you get up and get going. If you have to physically get out of bed to turn off your alarm, then your chances of actually getting up and getting ready for a workout are much higher than if your alarm is right beside you. You will be much less tempted to hit snooze and much more likely to get going.
  1. Layout your clothes and set your gym bag and sneakers by the door the night before. If you practice yoga don’t forget to roll your yoga mat ready too. Rather than waiting until the morning to prepare everything, do it the night before. That way, it is all set and ready to go and you can shave a few minutes off of your morning routine to take some “you” time. Mentally preparing for your day is a great way to start it out, so having those extra 5-10 minutes not having to decide what to wear and worrying about packing everything in your bag can be very beneficial. Set everything by the door so that you won’t forget anything on your way out.
  1. Stock up on easy breakfast options. Having an easy breakfast option that is quick and ready to go can really save you some time, and bonus points if it’s healthy! Oftentimes we feel rushed in the morning and this will either cause us to skip the gym, go eat some fast food that’s not good for our bodies, or skip breakfast altogether (which is not healthy). So if you have some healthy, ready-to-eat breakfast foods on hand, you can grab and go, making it to the gym on time and not feeling rushed!!
  1. Plan your workout the night before. If you have your workout already planned, then it will save you the excuse of “I don’t really feel like going to the gym and winging it”. You already know what you are going to do, so you can go and get it done. It’s as simple as that. Plus, if you plan a fun workout, you are much more likely to stay motivated and get up ready to go!
  1. Get your coffeemaker ready to go the night before. If you have an automatic coffeemaker, then set it to start brewing a few minutes before you wake up. The smell of coffee can actually begin to wake you up before you drink it, so your body will be waking up before you even are. If you don’t have an automatic coffeemaker, go ahead and get everything ready the night before so that all you have to do is push a button and your coffee is brewing! If you are more of a tea drinker, then go ahead and set everything out so that you can easily get it ready before you go. 
  1. Have a personal trainer. Working out with someone else makes things more interesting. You’re not as likely to get bored during your workout. Not only that, but it will hold you accountable. After all, it isn’t only you that will be let down if you don’t show up! It’s like having an accountability buddy. 
  1. Go to bed earlier. This simple, but effective tip can really make a huge difference. The earlier you go to bed, the more sure you will be that you are getting enough sleep. And when you get enough sleep, you will wake up more energized and ready to take on the day and your workout! So try going to bed just 30 minutes earlier. Even those 30 minutes can make a huge difference in how your workout goes (or if it even happens at all). 

Waking up for the gym can be difficult, but with consistency and a little discipline, as well as using one (or all) of these tips, you will be waking up early and getting in great workouts in no time! Consistency is key, so don’t give up! You will feel amazing once your workout is done. 

Introduction to Ayurveda: Pitta in Summer

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Welcome to midsummer.  The hottest time of the year.  Here, in the beginning of August, we are in the thick of it.  The sun is bright.  The ground sizzles, as do our skins when we sit too long without spraying ourselves with sunscreen or gulping beverages out of coconuts. We find relief in sprinklers, and notice the peace we feel while we are gazing at the beach’s gentle rolling waves.  Hot peppers grow and bean plants intertwine fences.  Lush and steamy is the air as we taste the salt on our ever perspiring lips.  We long for the fresh breeze of fall, and anything to remind us of the changeability of the seasons, the atmosphere, and our very bodies as we mentally, and physically digest the first half of the year to clear the path for the second half. 

woman laying in wine glass ornament

Nature has an energetic force. We observe it all around us at any given moment.  These forces thrive and spiral in the microcosm of the human body.  We react to these energies and harmonize with them.  The practice of this is known as Ayurveda, one of the earliest holistic healing systems.  It is a belief that everything is connected, and when it is in balance, we are healthy.  When it is disrupted, such as when we are injured, or eat poorly, or when there are shifts in the environment, we can feel less than optimal.  

In Ayurveda, overall health is determined by the mind, body and spirit being in harmony with the universe itself, and believe that every person is made of the five basic elements found in creation, such as earth, air, fire, water, and ether (or space).  These elements combine in the body to form the three doshas, or forces of energy, named vata, pitta, and kapha.  Each one is composed predominantly of two main elements. Vata is made up of mobile air and expansive ether.  Kapha is made up of dense earth and viscous water, while the metamorphic nature of fire and the unsettledness of water make up Pitta.  Each season has its dominant dosha. So do each of us. 

Sit in silence for a few minutes and notice the energies around you, and you may resonate with the overwhelming Pitta in your environment, depending on where you are in the world right now.  Take note of how you feel this summer, those of us in the northern hemisphere, and notice what you have been busying your time with.  Do you notice that the idea of taking a nap seems to be more inviting?  Are you craving the kiwi and watermelon, and other refreshing respites from the heat? Do you find yourself mentally going over the events of the year that has passed so far, chewing on it, digesting it, flexing the mind to focus on the intention of the sound judgement you must exhibit to prepare for the second half of this cycle around the sun?

If so, it is because we are in the Pitta season, the time of where the two elements of fire and water reign supreme over our constitution.  It is the season where we feel as if the world, and even ourselves, are on fire! According to the principles of Ayurveda, the Pitta translates to “warmth” or “transformation,” or “that which digests.”  Put plainly, it forms the necessary bile and fluid to flush and burn away impurities.  Unctuous is another word that floats around the Ayurveda community, and we’ll think of it as moist—the energies needed to digest, well, anything.  It is the energy that governs the metabolism, and reforms anything and everything that enters the body.  It is the energy of assimilation.  It is said that when a person is born, their Pitta is in total equilibrium with vata and kapha.  

Each of us has a dominant dosha, although we all have all three spiraling in us at once.  There are many quizzes all over the internet to determine which dosha is dominant in your body.  Yoga is a wonderful practice to get in touch and observe whatever constitution is affecting you at any given time.  It is both a physical exercise and a chance to check in with yourself mentally and spiritually, in moving meditation.  Many asanas(poses) are beneficial to each dosha.  It is the way we practice that can aggravate or pacify any extremes of energy moving throughout the body.  The object of balancing the pitta dosha while doing anything is tohave fun while doing it, soften your gaze, and allow freedom and creativity to flow in everything you do. 

fall trees at home

Each of us has a dominant dosha, although we all have all three spiraling in us at once.  There are many quizzes all over the internet to determine which dosha is dominant in your body.  Yoga is a wonderful practice to get in touch and observe whatever constitution is affecting you at any given time.  It is both a physical exercise and a chance to check in with yourself mentally and spiritually, in moving meditation.  Many asanas(poses) are beneficial to each dosha.  It is the way we practice that can aggravate or pacify any extremes of energy moving throughout the body.  The object of balancing the pitta dosha while doing anything is tohave fun while doing it, soften your gaze, and allow freedom and creativity to flow in everything you do. 

The attributes of the Pitta dosha are hot and liquid.  Think of steam as a drop of water hits scorching asphalt.  It is moist, and sharp, citrusy, sour, oily—all the qualities of summer.  Imagine.  The gentle hum of the fan wakes you in the morning.  Your body is lethargic.  You begin to move, and the sloth-y slink out of bed gives way to dragging feet across the floor, craving that morning iced coffee or tea to cool you off.  You are brave, and ready to take on the day with intelligence, laughing and singing all the way through it.  When we are aggravated or irritable, wracked with the discomfort of the season that rages inside, slow down.  Walk in nature. Meditate. Practice yoga or work out at eighty percent instead of one-hundred-twenty percent.  Flow softly, and observe, for our ability to sense what is going on in the body is governed by Pitta.  Our focus is on the exhale, the releasing of any pent up energy, and give yourself space.  You deserve it.

The sun-beam of sentience and understanding that pitta exemplifies is the result of these fire and water energies transforming and gliding through us, within and without, cerebrally, emotionally, energetically, and tangibly.  It reminds us that less is more, and it is always enough.

For now, until the leaves begin to fall from the trees, we are in Pitta season. For some of us, it is their favorite time of year while others are counting down the days until we can sing holiday songs and bundle next to a cozy fire.  All of the energies in all seasons in each part of the world, defines our own Ayurvedic disposition, our overall design for health.  They each have their unique ratios in our bodies.  What we experience is also inside us.  We are truly the stream in the rolling river, our bodies a tiny universe within the larger infinite space.  And by seeing the elements dance and bubble inside us and in the environment around us, through all walks of life, we come to understand, observe, and appreciate the creation, and the forces within it.  

We may feel exposed or susceptible to these energetic powers, but we are also aware of them, and our vulnerabilities can be a source of our strength as we navigate the malleable dynamisms around us.  Once we connect with these energies, we can make choices that matter, ones that help support our natural inclinations and soothe our irritabilities, or any extremes we may be facing.  Whether we relate to the cheetah or the bear, the bird or the bug, we can begin to recognize how the doshas affect our lives, and our environment.  So the next time you are caught in the wind and rain, or hike towards the sputtering volcano, or sleep by the calmness of a lake, know that you are, in some way, symbiotic with everything around you.  Stay cool out there.

5 Ways to Energize Yourself Before a Workout

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Working out in the morning might be a monumental task if you aren’t an early riser. But a previous article on Namafit explains that morning workouts can put you in a good mood and improve your focus for the day. If you’re finding it hard to motivate and energize yourself for a workout, here are some tips to get you started — no matter what time it is.

Be sure to hydrate properly

You don’t have to wait until you feel thirsty before drinking water, as thirst is a sign that you’re already about 2% dehydrated. Before working out, you should already prepare your body by staying hydrated throughout the day. According to Self, not having enough fluids in your body means your heart needs to work much harder to pump blood — which means it will make your workouts feel more intense than they should. Plus, staying hydrated also reduces the possibility of guzzling too much water during the workout, which can upset your stomach.

Eat healthy carbs

Carbohydrates are an essential energy source, acting as the body’s main fuel during exercise. However, Healthline shows that not all carbohydrates are ideal pre-workout food. Simple carbohydrates, such as white bread and sweets, are only short-term sources of energy. Consuming these will make you feel tired even before your workout is over. Opt for complex carbohydrates instead, since the body digests it more slowly than simple carbs — giving you a more consistent source of energy for a longer period of time. Examples of these are whole grains, corn, rice, fruits, and vegetables.

Practice breathing exercises

Don’t immediately jump into your workout routine. Take time to do deep breathing before you start exercising, since it increases the oxygen in your blood, which also helps prepare your body for all the movement. Moreover, it releases tension and endorphins, which are natural painkillers. Consider adding deep breathing to your warm-up and reap its positive benefits to your immune system, mental health, and more.

Have some caffeine

Caffeine is perhaps one of the most popular pre-workout drinks. After all, it helps improve circulation, decrease muscle pain, and improve workout recovery. But there are many ways to drink caffeine aside from coffee. As explained on Pretty Me’s feature on Lean n Green coffee, many beverages make use of green coffee beans. These not only give you the energizing benefits of caffeine, but it comes with the added bonus of converting more fat and glucose to energy. Some are even combined with more powerful ingredients like L-carnitine, which helps further enhance energy production. If you’re not much of a coffee drinker, BBC Good Food’s article on tea explains that black tea and green tea have the highest caffeine content for your pre-workout buzz.

Ensure you’ve had enough sleep

The more rested you are, the better your mind and body will function. Sleep improves your concentration, mood, and focus, which makes you more efficient and prepared for your exercise. Having enough sleep also motivates you to stick to your plan to exercise. Exercising while you lack sleep, on the other hand, will make you feel fatigued faster — making it harder for you to complete your workout.

A good workout isn’t simply a matter of finishing your routine. A good workout is also determined by what you do to prepare for it.

    Healthy Nutrition Means Healthy Wound Healing

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    Wound healing depends upon a complex interplay of factors, from age and immune response, to nutrient supply.  One essential factor in wound healing is healthy nutrition. In this article we will explore what healthy nutrition is, the nutrition challenges in the older population, how nutrition affects wound healing, and how nurses can promote healthy nutrition in their patients.

    What Is Healthy Nutrition?

    According to the Centers For Disease Control and Prevention (CDC), the Dietary Guidelines for Americans 2015–2020 include an eating plan that:

    • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
    • Includes lean meats, poultry, fish, beans, eggs, and nuts
    • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
    • Stays within your daily calorie needs

    The Dietary Guidelines are a good starting point for healthy nutrition. However, there are a few other components that comprise healthy nutrition. One is intake of insoluble fiber. According to the Journal of Nutrition, supplementing the diet with insoluble fiber, such as that found in cereal grains has been shown to improve insulin resistance and diabetes risk. The Journal of Nutrition also describes medium chain triglycerides (MCT) as a fundamental, and often missing, piece of healthy nutrition. This especially applies to the elderly population. Lastly, the CDC notes reduction in intake of sugar sweetened beverages (SSB) as an indispensable part of healthy nutrition. They write, “Adults and adolescents who smoke, don’t get enough sleep, don’t exercise much, eat fast food often and who do not eat fruit regularly are more likely to be frequent consumers of SSBs.”

    healthy bowl

    Nutrition Challenges In The Elderly Population

    While achieving healthy nutrition can be a challenge for anyone, for the elderly population, it is especially relevant. According to the World Health Organization (WHO), “Older persons are particularly vulnerable to malnutrition. Moreover, attempts to provide them with adequate nutrition encounter many practical problems. First, their nutritional requirements are not well defined. Since both lean body mass and basal metabolic rate decline with age, an older person’s energy requirement per kilogram of body weight is also reduced.”

    The WHO goes on to describe the changes in nutrient needs that occur with aging, as well as the need for ongoing review of nutrient intake in the elderly population. One factor is malnutrition, which is associated with increased risk of disease. Further, they write, “Dietary fat seems to be associated with cancer of the colon, pancreas and prostate.” Degenerative diseases such as cardiovascular and cerebrovascular disease, diabetes, osteoporosis and cancer, are also diet-affected. 

    Of note, the WHO points out that, “Increasingly in the diet/disease debate, the role that micronutrients play in promoting health and preventing noncommunicable disease is receiving considerable attention. Micronutrient deficiencies are often common in elderly people due to a number of factors such as their reduced food intake and a lack of variety in the foods they eat.”

    In a panel discussion of the Nutrition Society, the Society’s President, Professor Philip C. Calder, Professor of Nutritional Immunology, University of Southampton, discussed age-related immunological decline and the immune response in the elderly population and that maintaining healthy immune response can be achieved through improving the intake of several nutrients including iron, zinc and vitamin E.

    How Nutrition Healing Affects Wound Healing

    For the elderly population, wound healing is a constant challenge. Successful wound healing involves many factors, but one crucial one in healthy nutrition. According to WoundResearch.com, “The role of nutrition in wound healing may be overlooked in the wound care patient. Like the specialty, it is often multifaceted, with many nutritional components playing a variety of roles in the wound healing process. Suboptimal nutrition can alter immune function, collagen synthesis, and wound tensile strength, all of which are essential in the wound healing process.”

    The wound healing process depends on three nutritional factors. First, an increased energy demand. As the WoundResearch.com points out, “Caloric needs during wound healing are estimated at 30-35 kcal/kg,15 or up to 40 kcal/kg if the patient is underweight, but may need to be individualized based on age, comorbidities, body weight, activity level, stage of the healing process, and  the severity, size, and number of wounds.”

    The second factor is fluid intake. In wound healing fluid functions to maintain skin turgor and promote tissue perfusion and oxygenation. Water also serves as a diluent for glucose, waste removal, and micronutrients.

    The third factor is micronutrient intake. Amino acids such as arginine and glutamate have been indicated to be important in the wound healing process. Moreover, vitamins such as A, C, and D have been shown to be beneficial in wound healing regardless of deficiency status, with deficiency showing impairment in wound closure. Minerals are also fundamental to wound healing, as zinc, selenium, and iron have been postulated as beneficial in wound healing.

    Steps To Better Nutrition

    Knowing that healthy nutrition improves wound healing empowers nurses to take active steps in improving the nutrition status of their patients. A basic starting point is to ensure adequate intake of foods rich in B12, magnesium and vitamins A, C and D. Further, the focus should be on high-fiber foods, leafy green vegetables, whole grains, and low-fat or nonfat milk and milk products. To prevent dehydration, the elderly should drink small amounts of fluids throughout the day, consuming at least 1.7 liters of fluid every 24 hours.

    According to the Academy of Nutrition and Dietetics, “Eating a variety of foods from all food groups can help supply the nutrients a person needs as they age. A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, salt (sodium) and added sugars.”

    Lastly, according to Tandurust.com, increasing appetite can be achieved through the following steps,

    • Making a habit of eating meals at fixed time every day
    • Eating small meals frequently 
    • Eating together, which makes the atmosphere is pleasant and social
    • Eating sweet and fiber foods, which can increase fullness for a longer period of time, in moderate amounts
    • Avoid drinking tea and coffee frequently as this may reduce appetite

    The Art of Yoga Nidra – Its Practice & Benefits

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    In today’s competitive world, the constant workload and hunger to succeed has induced the feelings of stress, tiredness, and anxiety within our mind. 

    In between our hectic and stressful professional and personal lives, we all crave a few minutes of silence, peace, and relaxation. 

    Meet Yoga Nidra – an ancient yogic practice to find your mind in a more peaceful, collected state. A 45-minute session will provide various powerful benefits for your body, brain, and mind. And there are several Yoga Nidra courses online to help you master this ancient art of deep relaxation. 

    Chakra Meditation

    What is the Modern Practice of Yoga Nidra? 

    Yoga Nidra, widely known as “yogic sleep” or “effortless relaxation,” is the conscious state between wakefulness and sleep, allowing a sense of well-being and deep relaxation throughout your body. 

    Yoga Nidra originated from a tantric concept called Nyasa. The term “Yoga Nidra” was unknown in public till Swami Satyananda Saraswati introduced it in 1964. Effectively, Swami Satyananda modernized the practice of Yoga Nidra. 

    How Does Yoga Nidra Work? 

    As mentioned above, Yoga Nidra is a form of deep relaxation. A typical session lasts 30 to 45 minutes. The practitioner’s body rests comfortably relaxed in a savasana, i.e., corpse position, and the guru/teacher guides them through several stages with verbal instructions. 

    It begins with gradually developing concentration, asking ourselves what we want from life, and setting intentions to achieve those goals. 

    The teacher guides the student to concentrate their awareness on body sensations, breath, thoughts, and emotions, which develops “witness consciousness” – the understanding that we are more than our thoughts and recognizing ourselves as the one who is aware, i.e., the witness. 

    A forty-five-minute session of Yoga Nidra is equivalent to a 3-hour sleep. 

    Benefits of Yoga Nidra 

    Yoga Nidra has proven to rejuvenate your body by eliminating stress, sores, aches, and tiredness. Let’s dive into the 5 primary benefits of practicing Yoga Nidra: 

    1. Anyone Can Perform Yoga Nidra 

    The most significant advantage of Yoga Nidra is that it is one of the simplest and easiest yoga Asanas to perform. It doesn’t require any special efforts or endurance. There is no requirement to balance your body on one finger or place your foot behind your head. On the contrary, you have to let all that go during a session of Yoga Nidra. 

    All you need to do is to lie down in a corpse-like position, and your instructor does the rest. Therefore, this practice can get performed by anyone – from young children to aging individuals, beginners to advanced practitioners, and everyone in between. 

    2. There Is No Way to Perform It Incorrectly 

    Unlike traditional meditation practices that can be task-oriented or extremely specific, practicing Yoga Nidra can never go wrong. 

    As you lie down in Savasana, all you have to do is follow the instructor’s voice and maintain some subtle awareness of your body and breath. 

    The fascinating aspect of Yoga Nidra is that even if you fall asleep, you will still be doing it right, as your subconscious can still benefit from the practice even when the conscious mind checks out. 

    3. Reduces Stress and Anxiety 

    Amidst various ailments, stress and anxiety reside in some minds permanently. Yoga Nidra helps tackle and overcome these issues. 

    Yoga Nidra involves systematic muscle relaxation, and deep breathing helps calm your parasympathetic nervous system. Therefore, promoting rejuvenation and stress relief. A state of deep relaxation gets induced that can’t get achieved through an average meditation practice. The stages of breath awareness and body scan alone help calm the nervous system, leading to better health. 

    A Yoga Nidra session fills your mind with fresh, positive thoughts, detaching the past or the future tensions, leading to a stress-free life. 

    4. Improves Sleep, Reduces Insomnia 

    If you are rolling on the bed for 1 to 5 hours before finding any sleep, then Yoga Nidra is the solution for you. 

    Sleep deprivation and insomnia lead to mental stress, disorders, and immune suppression. 

    Incorporating Yoga Nidra improves your sleeping pattern significantly. 

    How? Yoga Nidra is responsible for slowing down the wavelengths traveling in your mind once you enter a sleep-like state, i.e., yogic sleep. Sensing the body and mindful breathing triggers a relaxation response throughout the body, which balances the right and left part of your brain and controls sympathetic and parasympathetic nervous systems to prepare your body for the yogic sleep. 

    There is a process that gets followed before shutting down your body and brain. Yoga Nidra trains your body and mind for this relaxation process for you to achieve a deeper state of sleep. 

    5. Changes Your Outlook Towards Life 

    Regularly practicing Yoga Nidra has all the potential to help you change, develop, or alter your lifestyle and routine for the better. 

    Over time, you’ll begin seeing the world with a different pair of eyes as you draw joy and strength from the present and your surroundings. Even in the darkest times, you will find it easier to discover a moment of happiness, joy, or appreciation. 

    By enhancing your ability as you move forward in life, Yoga Nidra enables you to enjoy every moment and cherish every opportunity presented in front of you. 

    A session with your inner self will allow you to develop a positive and fresh outlook on your life. During Yoga Nidra, the relaxation experienced would enable you to look at your personal and professional problems differently and tackle them with enthusiasm and promptness rather than getting defeated from the start. 

    If you wish to reconnect with yourself daily, bring more peace of mind into your routine, and achieve an ideal work/life balance, Yoga Nidra helps you significantly. 

    In Conclusion, No matter how much we try to avoid and deny stress, anxiety, and tiredness, these feelings are embedded in our habits and mindset. Therefore, they are not going to perish in one day. 

    When practiced with care, patience, and sincerity, Yoga Nidra holds power to drastically alter your feelings, mood, sensations, and more. It can make you feel relaxed and rested, energized, and soothed. 

    With so much to gain with minimal effort, a Yoga Nidra course online is worth exploring. For more information, visit mindeasy.com

    Hiring Personal Trainers, Massage Therapists, and Dance/Yoga/Pilates Instructors in Coppell, Texas

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    StretchLab is seeking personal trainers, massage therapists, and dance/yoga/Pilates Instructors to join our team. This is an amazing opportunity to gain experience in a new modality that is taking the fitness industry by storm.  

    stretch lab copper texas

    StretchLab is the industry leader in offering one-on-one assisted stretching. With Co-Founders coming from the Personal Training industry, Stretch Lab has created a variety of offerings to empower clients to ‘Live Long’. StretchLab has gathered a team of experts already certified in an array of related fields including physical therapy, chiropractic medicine, yoga, Pilates, and more. StretchLab prides itself on having the finest team of stretching professionals. StretchLab’s proprietary flexologist â„¢ training ensures that their client’s receive a world class stretching session. 

    Our Flexologists will provide one-on-one assisted stretches as well as lead guided group stretching classes for our clients. 

    Welcome to StretchLab, the most remarkably simple thing you can do to move better.

    Side Hustles to Help You Earn Money During the Coronavirus Shutdown

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    workstation on table with computer notebook and coffee

    The coronavirus pandemic continues to take a financial toll on households across the country. People everywhere are facing layoffs, decreased hours, and pay cuts due to restrictions and social distancing orders, and many are struggling to make ends meet as a result. While this situation is just temporary, it’s still very stressful.

    If you’re one of the millions of Americans affected by these changes, consider starting a side hustle to earn some income while you search for your next full-time position. You might be surprised by all the ways you can profit from your existing skills and hobbies. Check out the following flexible gigs for ideas!

    Online Freelancing

    Whether you’re skilled at writing, marketing, web development, or social media engagement, freelancing can be a great way to make money from home. For example, digital marketing is huge right now, so if you’re needing to fill in a gap and that’s your bag, do some freelancing! Online marketing experts are one of many who can offer their services via job boards, which could lead to a permanent position, improved portfolio, and perhaps even your own full-time agency someday—or it could just get you by until you’re ready for the next role. There truly are freelancers for just about everything these days, from legal services to graphic design, so whatever your field is, consider exploring your freelancing options.

    Dog Sitting

    If you love animals, pet sitting is a fun way to earn some extra cash. Dog sitting in your own home through pet daycare or overnight boarding can be great for people working from home. Either way, you’ll enjoy having a furry friend around to keep you company if you find yourself sticking closer to home. Just make sure your home is prepared for this job. Get rid of toxic house plants, check for choking hazards, hide or cover power cords, and secure trash can lids.

    Insurance

    Have you ever considered plugging into the insurance industry? It’s a solid career choice, or it can be just something to get you by. There is something for everyone in the field, from analysis and computations for introverts to sales and outreach for extroverts. Make sure you connect with a reputable company that you’ll enjoy working with, though, and check out employee reviews through sites like Indeed or GlassDoor

    Tutoring

    According to Education Week, the coronavirus outbreak forced the closure of over 124,000 schools in the United States, impacting at least 55.1 million students. As a result, online tutors are in high demand. Tutors can teach a wide variety of subjects without any specific qualifications—all you need is a reliable internet connection and strong communication skills. If this is up your alley, connect with students on tutoring platforms and job boards, and don’t forget to advertise your services on social media.

    Selling Stuff Online

    The e-commerce world is another opportunity to make money from home. Whether you want to get crafty and create your own products or dropship items straight from the supplier, selling stuff online can be an exciting and rewarding venture. You could even sell stuff from around your home! Sort through your belongings and look for things you no longer want or use, then post these on marketplaces like eBay to find your buyers. Decluttering your home can also help you stay sane when you’re spending more time at home. 

    Part-Time Jobs

    COVID-19 has caused a huge demand for workers in certain industries. CNN reports that several grocery stores, pharmacies, take-out restaurants, and delivery companies are hiring new employees right now, so this can be an excellent opportunity for part-time work. While these jobs may not match the salary of your full-time position, they can help you pay the bills for now. Just make sure you stay safe out there! Wash your hands frequently, carry hand sanitizer, and practice social distancing. 

    Whether you’re between jobs, need to take time off to watch the kids at home, or working reduced hours to care for someone who is sick, a side hustle can help you get by. Even if you’re one of the lucky few still working your full-time job, a side gig may be a good idea to help you build up that emergency fund during these uncertain times. One of these hustles might just turn into your new full-time career!