Health and body – Conscious Manager – Online Magazine A holistic approach to self, business and life. Mon, 29 Jul 2019 12:33:32 +0000 en-US hourly 1 I relax with… Chanting yoga Tue, 15 Feb 2011 06:11:07 +0000 I have been practising chanting yoga for 25 years, and it brings me complete peace, vitality and health. Best of all, it gives me a stress-free state of mind.

I grew up in the vedic philosophy, a predecessor of Hinduism. I learned yoga, pranayam breathing, meditation and ayurvedic medicine, the traditional Indian system of holistic and preventive medicine that treats illness by helping a person reach a balanced state of inner harmony and natural well-being.

Having also studied Western medicine, as a GP, I have a holistic approach to my patients. I feel contented, happy, and completely blissful as a result of my practice. I need only three to four hours sleep most nights. I take no
alcohol, coffee or tea, and I feel charged and able to take on plenty of work, as if I have 48 hours available instead of 24 each day.

Chanting yoga is based on the principle of vibrational medicine and involves the primordial sound vibration of mantras. Much of the popular yoga practiced in the West is about posture, which is only one of the eight limbs of yoga. In chanting yoga, we use mantra meditation as a sublime process for deep relaxation, achieving greater concentration and transformation of conciousness to a higher level.

This form of yoga is considered the most appropriate for a modern hectic life, and I recommend it to some patients as complementary treatment for anxiety, panic attacks, depression, insomnia, asthma and other chronic disorders. Many have found this approach helpful. I have also been teaching colleagues and friends who find it a great stress buster. They tell me that, after a few sessions, they experience a sense of control in their lives.

Dr Juhi Gautam is a GP in London
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Knock Off Stress With 10 Valuable Tips Sun, 10 Oct 2010 20:12:08 +0000

“The life of inner peace, being harmonious and without stress is the easiest type of existence.” Norman Vincent Peale

Too much Stress? Stress occurs in most working situations, but the often-conflicting demands of work and personal life can be a major source of stress, worry, and anxiety, both at work and at home. Finding a healthy balance between the two can reduce stress and increase productive energy in all aspects of your life.

So, learn how to recognize the signs that you’re under too much stress, explore the causes of stress, and set priorities so you can focus your energy on what really needs to get done.

1. Stop To Tourself.

As soon as you begin to feel stress coming on, say “Stop!” to yourself. If you have a problem which causes stress and you are under time pressure, you become nervous and you begin thinking in the wrong direction, lots of negative information is in your head, try to block those messages before they can be heard by saying, “Stop!” Repeat the message a few times: “Stop!” “Stop!”

2. Exercise Your Breathing.

Take a deep breath, filling your diaphragm with air. Focusing on breathing helps you to focus on your stress in a different way. Hold that breathe for eight seconds, and then slowly let the air out. Just as the word “stop” blocks the negative thoughts from your mind; breathing overcomes the stress tendency to hold your breath when under stress.

3. Reflect On Problem.

Breathing will give you energy; now you can focus on the real problem, the cause of stress. You can begin to analyze the different levels of thought and to sort out rational from irrational stress responses. You can see the practical situation more calmly and realistically and distinguish your concern thoughts, how they influence and where they come from.

4. Find Solutions.

You can choose to find real solutions after reflecting on the problem. What might have seemed a disaster becomes a manageable problem that you were given the power to solve by identifying your options.

5. Do A Reality Check.

Find out if your worry has any basis in fact. Worry can distort the real situation. Check to make sure if things are really as bad as they seem. Even when there is an actual problem, it may be easier to solve than you think. Often worry is a small problem blown out of proportion by your imagination. Before you let worry consume you, get the facts. Find out what and how big the real problem is.

6. Never Worry Alone.

Connect with those you know will reassure you, not those who might exaggerate your concerns. They can help you see things differently. Talk to someone you trust—a friend, partner, colleague, mentor—about your concerns. Just talking can be a relief, and your listener may even provide some reassurance and guidance.

7. Take Positive Action To Correct The Problem.

Don’t be a victim of worry and stress. Brooding about the problem gets you nowhere. Fix the problem if you can! If not, then make the problem more manageable by making small corrective changes. You don’t even have to solve the whole problem at once—just make a plan and take it one step at a time, solving one part of the problem first and then the next. Bit by bit you’ll overcome the problem and dissolve your worry.

8. Take Care Of Your Body.

Exercise daily, eat healthy foods, and get enough sleep. Worry and stress put a heavy strain on your body. Taking good care of yourself physically not only reduces the level of tension your body is coping with, but it gives you more energy to deal with the problem itself! Maintaining your brain means caring for your body, (cut down on fats, sugar, caffeine, and alcohol), exercise every day (even a short walk will help invigorate your brain as well as your body), and practice relaxation techniques (tune out your critical voice).

9. Relax Whenever And Wherever You Can.

Practice relaxation techniques whenever you start to feel the first signs of tension, worry, or stress. While quick exercises that you can do almost anywhere are helpful, find the time and space for longer, more meditative relaxation—these exercises are more beneficial in the long run.

10. Let Worries Go.

If there’s nothing you can do about a problem (or nothing more, if you already worked on it)—if it’s simply out of your control—then you have to let the worry go. Blow it away, and start a new project, read a different book, walk another path. Give it up to your past and forget about it. This may be difficult to do, but it is worth the conscious effort.

By beginning to take charge, you can decrease your sense of helplessness, increase your power to perceive the problem more clearly and to discover positive actions you need to take to improve the situation or solve the problem, and quickly diminish the worry that was interfering with your ability to function effectively.


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Come Back To A Good Shape With 16 Tricks Fri, 17 Sep 2010 11:26:43 +0000 Steve Jobs is veggie

People decide to become a vegetarian for many reasons. Some common motivators include the environment, animal rights, and health. You may have different reasons. Deciding to become vegetarian is an individual decision.

Here are some tips and tricks to help you re-program yourself. Start implementing as many of these tips and tricks as you can. Make them every day parts of your life. Let them in your life daily as much as you can, and watch how your body changes. With each change, comes even more motivation, more commitment, more promise.

1. Drink more water.

Your body is 75% water. What does that tell you? Why force your body to find the water in the foods you eat when all you have to do is drink more of it every day. Water supplies even more oxygen to your body. It speeds up your metabolism, and is a natural hunger suppressant.

2. Become a vegetarian!

With all the choices we have these days, this is an easy task. Make it the same day every week and start looking forward to it and plan for it as well. Try to eat more vegetables and fruits one day a week, believe me you will feel the difference in days. Your body needs some time out to restart itself from the heavy meals we have every day.

3. Fruits are best.

As you consume all the garbage food in your pantry and refrigerator, replace them with healthy alternatives. When the cookies are gone, buy some fruit. Instead of ice cream, try nonfat yogurt. You get the idea.

4. Go for a walk at least 1 time a week.

Try to run errands by foot instead of using the car. Try to work the walk up to at least 45 minutes at a time. Don’t know where to walk? Who cares? Get out and see your world with a new perspective. Walking will do this for you. Walk for 22.5 minutes, then turn around and head back to where you started. Keep it simple. Add to your time as you increase your endurance.

5. Ride a bike.

You’d be surprised how easy it is to still ride a bicycle. Again, try to run your errands on your bike. Try a mountain bike. You can ride these in parks and trails as well as on the street.

6. Take the stairs.

So it’ll take you a couple of extra minutes to take the stairs instead of the elevator. But check it out, you’re getting to where you want to go and getting some exercise as well.

7. Learn more about health, fitness, and nutrition.

Read articles while standing in line at the supermarket. Check your newspaper. Watch television programs. The more you learn, the harder it will be for you to stick to your bad habits.

8. Eat with less calories.

If you must eat fast food hamburgers, ask for extra lettuce, pickles, tomatoes, and onions. Try eating 2 small regular hamburgers instead of a double sized burger. Often you’ll be eating fewer calories and fat, but be just as satisfied.

9. Fry with no oil.

Try frying with small quantities of beef and chicken broth instead of oil. Use a low to medium heat for cooking. Add up each gram of fat you’ll save by not adding oil every time you cook, and you will literally cut out thousands of grams of fat out of your body per year!

10. Make sandwiches without meat.

That’s right. Pile on the mustard, cucumbers, lettuce, tomatoes, bean and alfalfa sprouts. Use only whole grain, unbleached flour breads. After a few sandwiches, you’ll forget about the meat.

11. Soup rocks.

Have soup as an appetizer before dinner. Hot soup is a great appetite suppressant. It fills you up thus, increasing your metabolism.

12. Add beans to your meals.

Dried beans such as kidney, pinto, and black beans add lots of protein to your diet. Like oatmeal, your body draws energy slowly from the consumption of beans. They fill you up fast as well. They keep you from getting hungry for longer periods of time.

13. Prepare your snacks ahead of time.

Have them ready when you need them. Not only will this save you money, but it’ll keep you from hitting the fast food as well. Try snacking on carrots, celery, pretzels, air-popped popcorn, wholegrain crackers and wafers, apples, oranges, peaches, grapes, etc. Purchase them ahead of time so they’re there when you need them.

14. Read the labels.

With all the information manufacturers provide us these days on the labels of their products, you’d think everyone would be reading them, not true. Read the label. Compare one brand to another. You’d be surprised at how they can differ. You really don’t compromise taste as much as you’d think either.

15. Olive oil.

Use olive oil for cooking instead of other oils. It’s better for your heart, cholesterol, and arteries. For garlic bread, try olive oil and freshly pressed garlic on sourdough bread instead of butter or margarine on French bread.

16. Go easy on yourself!

If you make a mistake here and there, don’t worry about it. Life goes on! It’s not the end of the world. Learn a lesson from each mistake!

Try to add at least one of these tips and tricks to your lifestyle each week. Take it slow. Don’t try to change everything in one day, one week, or one month. Trying to do that is just like begging for failure. Visualize yourself implementing these tips and tricks. See yourself investigating healthier ways of life. Visualize yourself walking, running, hiking, and bicycling. See yourself re-vitalized. This is another form of positive affirmation. Another way to deprogram yourself of your bad habits and re-program yourself into picking up some great ones!

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