Meditation, also called mindfulness, is an ancient tradition that has modern health benefits. You can learn to meditate at home, and it requires no special equipment.
What is meditation?
Meditation is slowing your thoughts down—literally. Your brain waves slow down to half as fast as they are when you’re thinking normally. Your brain naturally produces these slower brain waves when you sleep, but learning to meditate lets you also produce them when you’re awake.
What are the benefits of meditation?
Regular meditation has been shown to have a number of health benefits, including:
Lower blood pressure
Less anxiety
Less stress
It may also help with depression and pain, although traditional treatments such as mental health therapy and physical therapy, respectively, or prescribed medications should not be discontinued without direction from your doctor. Studies are ongoing to see what other conditions meditation may help with.
How should I meditate?
You can meditate at any time of day, as long as you are in a quiet area where you are unlikely to be disturbed. You only need to meditate for 15-20 minutes once a day in order to see benefits.
You may learn meditation from in-person classes near you, via audio files/CDs, via websites, or via apps. Experiment to find the method that works best for you.
Example Meditation Exercise
Marc McGahee, who helps cancer patients learn meditation to help reduce their side effects, provided a meditation exercise on gratitude.
Most of the time we’re only grateful for what we already have, but this exercise can help you be grateful for things you don’t have.
Find a place where you will not be interrupted, sit down in a comfortable position, and close your eyes. Take several deep breaths and then imagine a white light emanating from the highest most wonderful part of the Universe reaching down and touching you. Allow this light to flow through every part of your body, relaxing from head to toe.
Think of something in your life that you are truly grateful for. Spend a few moments enjoying this feeling.
Get in touch with that feeling and anchor it into something you want to accomplish and feel this same level of gratitude for the new event.
Now think of an activity that you enjoy doing but had to learn how to do, such as such as nursing, playing chess, riding a bike, knitting, cooking, etc. Choose something that you are proud to know how to do. Now focus on that positive feeling and lock it in.
Think of the feeling of gratitude for the task you want to learn how to accomplish and add it to the positive feeling of having learned a new skill.
Next, see, hear, and feel the future accomplishment as real with these feelings.
To learn more about the benefits of meditation on your health, talk to your doctor or easily schedule an appointment online with a healthcare provider near you by going to BonSecours.com/Schedule on your phone, tablet, or computer.
Sources: National Center for Complementary and Integrative Health, part of the National Institutes of Health; Marc McGahee
The sun is shining, the birds are chirping and the flowers are blooming. Spring is just around the corner! That means brighter sunshine, warmer weather and more opportunities to comfortably enjoy the great outdoors while exercising. When you’ve been cooped up indoors all winter, you might be itching to head outside and get active. And this season provides so many opportunities to do just that. Are you wondering how to stay active in spring? Check out these creative methods of staying active in warmer weather — you might not even realize you’re exercising!
Go for a picnic
After a cozy winter inside the house, there’s almost nothing more energizing than basking in nature. Pack a basket with a healthy, bright meal — chicken pesto pita pockets, anyone? — and take a walk to a peaceful picnicking spot. Bring along a ball to toss to keep the afternoon active when you’re done munching.
Head out on a hike
Walking is one of the gentlest forms of exercise. Combine it with beautiful scenery, and you have a recipe for a wonderful workout. Strap on sturdy shoes and head out to some local nature trails to breathe in the fresh air and get your blood pumping. You’ll feel rejuvenated in no time.
Pedal away
Has your bicycle spent the winter stored away in the garage? Invite it out for a spin around the neighborhood to get in a workout and see all the plants blooming. Head down to the local farmers’ market to stock up on healthy produce for a spring salad. Or, ride down to the waterfront and enjoy the warm breezes and soothing waves. An afternoon of moderate cycling is a great way to ease back into a regular workout routine.
Tend your garden
Gardening doesn’t just help you grow your own food — it’s more productive than you might think. Planting seeds, pulling weeds and harvesting backyard crops involves a wide range of movements that activate different muscle groups and engage your whole body. Plus, you’ll get to reap what you’ve sown in the form of healthy fruits, veggies and herbs that bring new nutrients and fresh flavors into your diet.
Join a pickup league
Do you miss the friendship and athletic challenges of high school team sports? Other people in your area do, too! Join a pickup sports league with likeminded players. You can meet with local groups to try everything from soccer and softball to tennis, kickball and tossing a Frisbee around. You’ll make new friends and enjoy sunny springtime sights around your community in the process.
Tips for enjoying spring activities
After a relaxing winter, you might be impatient to get outside and start moving. Keep these useful tips in mind. They’ll help you make sure you stay injury-free as you ramp up activity levels in spring:
Stay stretched. Even if you’re not trying high-intensity workouts, it’s still important to loosen your muscles. Staying flexible helps you move better.
Get hydrated. Drinking enough water is important even when you aren’t sweating in the sun. Bring a bottle along, whether you’re heading out for a walk or strapping on your bike helmet.
Apply sunscreen. Late spring through early summer is when the sun’s rays are strongest. Always apply sunscreen to exposed skin, especially your face, ears, neck and hands.
Instead of grabbing the tissues, use these ten tips to treat allergies instead.
After a long and gray winter, the vibrant colors of spring are usually greeted with a cheer. However, for those of us who suffer from seasonal allergies, that greeting can come in the form of a box of tissues instead.
Seasonal allergies, also known as hay fever or rhinitis, are most frequently associated with sneezing and itchy eyes. However, they also can include headaches, sinus issues, nasal congestion and coughing.
And if blooming trees and plants weren’t enough, windy days can scatter the tree or grass pollen in all directions. Meanwhile, spring rain sends the mold count soaring.
Fortunately, there are plenty of ways to control your allergies without medicine. One of the best places to start? Environmental control.
Outsmart your sniffles with these 10 tips for preventing spring allergies:
Postpone outdoor activities until later in the morning. Pollen counts are usually highest between 5 and 10 a.m.
Take your shoes off as soon as you go indoors. This helps prevent pollen tracking.
Keep your windows closed and use air conditioning, even on pleasant spring nights.
Stay indoors when the pollen count or humidity is reported to be high as well as on windy days, when dust and pollen blow throughout the air.
Keep your windows up and turn on the air conditioning while driving.
Don’t hang your laundry out to dry. Often, allergens will hang on them.
Wear a filter mask when mowing the lawn or raking leaves.
Wash your bedding in hot water weekly.
Shower and wash your hair every night before going to bed.
If you have a pet that goes outside, wipe off their fur before they come back in.
Even after taking these precautions, many people need to use allergy medications to help get through the worst of the season. To find an over-the-counter or prescription medicine that’s right for you, check with your primary care doctor.
If your allergies persist, your doctor may recommend you see an allergist to determine the allergens that are causing your reactions. If you’re in need of a primary care physician to speak with about preventing spring allergies, find a doctor near you.
Sweet, juicy, bright and abundant — who doesn’t love sinking their teeth into a delicious peach or munching on crunchy radishes? Springtime delivers a bounty of fresh, natural foods that are brimming with color and flavor. Another great thing about spring fruits and veggies is that they’re nutritional powerhouses. They can help your body naturally get the vitamins and minerals it needs to stay healthy. Are you ready to try some of the best? Add a few — or all — of these seasonal stunners into your snacks and meals this spring.
Strawberries
Ripe, ruby-red strawberries are some of the healthiest spring fruits around. They’re packed with vitamin C and potassium, which can help your immune system stay strong. Strawberries also have a type of nutrients called flavonoids. These natural chemicals can help reduce inflammation in your body. Eat your freshly picked strawberries within a few days to enjoy the freshest flavors.
Mangoes
Bring a taste of the tropics to your table with bold, juicy mangoes. Like strawberries, mangoes contain flavonoids that can keep your blood pressure stable, strengthen your bones and even reduce your risk of developing certain types of cancer. Their niacin — a type of vitamin — helps your body draw more energy from the food you eat, too. Snack on fresh, sweet mango cubes, or toss them in a salad with shrimp, cilantro, avocado and tomato.
Asparagus
These stalky spears are a springtime staple that stay in season from March all the way through June. Tender asparagus is a great source of fiber that keeps your digestive system working smoothly. It also contains a vitamin called folate that can boost your memory and help your brain process information quickly. Try your asparagus steamed and finished with a spritz of lemon juice.
Beets
Earthy, sweet beets are famous for their rich red color — and they’re rich in nutrients, too. These root vegetables are loaded with potassium, a mineral that helps your nerves and muscles stay healthy. You can even eat beets’ leaves to get an extra dose of vitamin A, which keeps your eyes bright and your skin clear. Roast beets in the oven with olive oil and salt to create a mellow suppertime side dish.
Zucchini
This versatile veggie is great grilled, baked and even raw. No matter how you choose to eat it, you’ll get the heart-healthy benefits of potassium in every bite. One serving of this type of squash also provides over 30% of your daily vitamin C requirements. That’ll help your bones stay strong and protect you against harmful molecules called free radicals, which can damage your body’s cells. Try using shredded, sauteed zucchini in place of pasta with your favorite sauce.
Cherries
Tart and tasty cherries are some of the best spring fruits to enjoy when you want an easy snack. When you pop a cherry in your mouth, you’re giving your body fiber, vitamin C and anthocyanins, which are nutritional compounds that may play a role in preventing cancer. These tangy fruits are also a natural source of melatonin. This chemical can help you get better sleep and make it easier for your body to create new cells.
Bon Secours Physical Therapy has outpatient nutrition services where you can be assessed by registered dietitians. Several of our dietitians have additional certifications in weight management, diabetes education and sports nutrition. Our nutrition staff provides personalized nutritional advice based on your medical history, condition, individual needs and goals along with sport specific nutrition. We offer flexible hours and convenient locations throughout Richmond. For more information, visit here.
