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You can never drink too much water.

Women need around eight glasses of water per day and men need up to 10, but the body can get approximately 20 per cent of its total water requirements from solid foods alone. The digestion process also produces water as a byproduct and can provide around 10 per cent of the body’s water requirements. The rest must come from liquids. There are many dangers associated with dehydration, but yes, you can also drink too much water. If you drink litre after litre very quickly, the kidneys become overloaded, causing water intoxication. This condition is called Hyponatraemia, where the sodium in the blood drops to a dangerous level, hindering muscle contraction and nerve impulses. A rare condition, Hyponatraemia can lead to headaches, blurred vision, cramps (and eventually convulsions), swelling of the brain, coma and possibly death.

You need to eat meat and dairy to get enough protein

Eating a variety of protein-rich plant foods (nuts, seeds, legumes, soy and grains) each day will give your body all the protein and amino acids it needs. Unlike meat, protein-rich plant foods have thousands of phytochemicals that protect against disease. Check this chart for protein-rich plants.

People who sleep a lot are just plain lazy

One of the pillars of health, sleep is essential for your body to repair damage, and even older people need seven to nine hours sleep per night. In fact, being overtired can impact brain function similarly to being intoxicated by alcohol, decreasing your ability to concentrate and perform cognitive tasks. Physical performance is hindered as well. Accumulated sleep loss affects hormones including ghrelin which stimulates appetite. Insulin levels are also affected, contributing to the risk of pre-diabetes. These factors combined mean a lack of sleep is one of the strongest risk factors for obesity, heart disease and stroke. Restricting sleep also leads to grumpy moods and anti-social feelings in the short term, but can end up contributing to depression down the track. And we all know exhaustion lowers your immune system and leaves you susceptible to bugs. The answer? Press snooze!

Aging means loss of brain power and strength.

What’s that? Older people continue to learn as they age and can integrate new knowledge easily, so long as they move it and don’t lose it. A Canadian study comparing active adults between the ages of 53 and 75 with sedentary adults found the active group’s muscle cells functioned nearly as efficiently as 20-somethings’. New studies in neurogenesis or brain plasticity show that the brain has the ability to change and alter function throughout life by forming new connections between brain cells. These study show that decreased mental capacity is down to physical and functional changes in the brain, not age. It can be avoided and even reversed through a variety of environmental enrichment activities, including physical and mental training exercises. The secret is to challenge the brain, and to do novel and stimulating tasks that don’t rely on established ways of doing things – as in, get out of your comfort zone!

Depression is caused by a chemical imbalance

Scientists from Florida State University say “low serotonin levels are no more the cause of depression than low aspirin levels are the cause of headaches.” The Irish Medicines Board actually banned drug company GlaxoSmithKline from claiming that depression is caused by a chemical imbalance. According to BeyondBlue,  Depression usually results from a combination of recent events and other longer-term or personal factors, including genetics. Effective treatment can stimulate the growth of new nerve cells in circuits that regulate your mood, rather than treating the chemical imbalance, which is merely a symptom.
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The benefits of yoga for bubs

• Helps to settle baby and improve sleep patterns;
• Enhances bonding between Mum and bub;
• Strengthens the body;
• Improves digestion;
• Helps advancement from reflex to voluntary movements;
• Stimulates the senses;
• Balances activity and relaxation;

The benefits for mums

• Contributes to the development of the brain and nervous system.
• Helps to regain and retain healthy posture after birth;
• Releases muscle stiffness and tension;
• Strengthens the pelvic floor and abdominal muscles;
• Familiarises you with your ‘new’ body;
• Bonds you with your baby whilst you nurture yourself;
• Renews energy;
• Relaxes the mind, body and soul.

Exercise 1: Connect

This exercise will enable you to connect with your baby. Deep abdominal breathing is very relaxing, and it works to tone your pelvic floor and abdominals.
1. Sit in a comfortable position with your baby lying in front of you.
2. Place one hand on your own tummy and one hand on your baby’s tummy. As you look into your baby’s eyes, notice how your baby breathes into her/his belly.
3. Mimic your baby’s breathing. As you inhale, breathe into your hand. As you exhale, draw your navel towards your spine and lift your pelvic floor. Repeat for several rounds.

Exercise 2: Rolling Cat

This exercise releases tightness in your back and neck and provides a gentle massage for your shoulders and tummy. Your baby will love the close proximity to you and the element of surprise. You can even play peek-a-boo.
1. Begin on all fours, with your wrists under your shoulders, and your knees under your hips. Ensure your fingers are spread wide and your weight is evenly distributed through your hands and knees. Lie your baby underneath you, with her head below her face.
2. Start with a neutral spine. Gaze into your baby’s eyes, inhale, and relax your pelvic floor. Exhale, lift your pelvic floor, tuck your tailbone under, round your back and tuck your chin as you gaze toward your navel.
3. Inhale and return to a neutral spine. Repeat several times.
Variation: Begin on all fours. Inhale. Exhale, moving your buttocks towards your heels to stretch your back. Inhale, bend your elbows and scoop forward. Kiss your baby. Exhale, lift your pelvic floor, arch your back, and sit back on your heels. Your baby will love seeing you move from a distance to close up.

Exercise 3: Soothing hold

Being held face down is very relaxing for your baby, and allows her to look around from a different perspective. It puts a comforting pressure on the abdomen, which is very therapeutic, especially for babies with colic or wind.
Practise this hold while you’re seated. Slide your baby’s chest onto your hand and hold her upper arm between your thumb and index finger. Place your other hand between your baby’s legs to support her abdomen. You may then rub your baby’s tummy. When you’re confident with this hold, stand, and walk or rock your baby from side to side.

Exercise 4: Aeroplanes

This exercise massages your lower back and strengthens your deep abdominal muscles.
1. Lie on your back with your knees together and folded into your chest. Draw your navel towards your spine.

2. Fan your fingers around your baby’s rib cage and lay her face down on your shins, with her shoulders in line with your knees. Continue to hold your baby.
3. Try gentle variations, such as bouncing your knees to give your baby a ride; or rocking her from side to side and massaging your lower back.
4. Inhale as you bring your knees closer to your chest, then lift your head to give your baby a kiss. Exhale, draw your knees and baby away as you lower your head to the mat.
5. Your baby will love to hear you sing. Singing releases oxytocin, which promotes bonding.
Melissa was trained in Birthlight yoga by Francoise Freedman. Visit Yoganic.com.au for more.
This article was first published by News Local.

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1. Reiki balances emotions

As a coping mechanism, our emotions are often suppressed during stressful times, especially when we’re children. According to Reiki master Alexis Hamer, these feelings can come back to haunt you. In Reiki, the healer channels universal life force energy (chi) to unblock chakras and the emotional issues that they’re holding onto. “We all know that stress and tension can cause headaches, fear can cause breathing problems, nervousness can cause sweaty palms, and heartbreak can cause your heart to physically ache,” says Hamer. “It’s clear there’s a definite link between our emotional and physical selves.”

2. It treats everything

People come to Hamer seeking relaxation and relief from stress, pain, symptoms or emotional issues. But the benefits may show up in unexpected ways. “Reiki doesn’t discriminate; the chi energy just flows through your body and is used wherever it’s most needed.”

3. All you do is lie down

A Reiki session involves lying fully clothed on a treatment table covered with a blanket for 60 to 90 minutes. The practitioner lightly places their hands on or over different parts of your body, holds them there for a few moments, and moves them elsewhere. “I’ll scan the body’s physical, spiritual, mental, emotional, auric and chakra energy fields to detect any blockages or misalignments,” says Hamer. “Then I’ll bring clearing, strengthening and balancing energies to the specific areas.”

4. You don’t need to be a believer

Although Reiki is spiritual, it isn’t a religion. So for it to have a positive effect on your wellbeing, you don’t need to be convinced it works. In fact, most people are quite skeptical at first. But the basis of Reiki is the very same concept as rubbing a numb foot to get the circulation flowing again. And the effects can be just as obvious.

5. It’s different each time

Each Reiki treatment is a highly individualised experience. You may feel relaxed during a session, or you may feel heat, coolness, pulsing or tingling under the practitioner’s hands. You may feel your body is shifting to naturally re-adjust itself. “People will have all sorts of reactions to Reiki, such as twitching, crying, seeing colours and images, hearing stomach noises, feeling different sensations through the body,” says Hamer. “It’s all just energy being released – which is a good thing!”

6. It’s fast-working

You’ll walk out of a treatment feeling relaxed, dozy and light. You may notice that pain has disappeared, the frog in your throat has gone, the heaviness in your chest has dissolved, your hips are loose… You may effortlessly say and do things you haven’t been able to bring yourself to say or do. You may feel like a huge emotional weight has finally been lifted. Or you may just get a great night’s sleep. “Top benefits I’ve seen are decreases in pain and sickness, more energy and an increased sense of wellbeing,” says Hamer. “People feel more calm and more grounded and connected to themselves.”

7. You can do it yourself

Once you’ve experienced the benefits of Reiki, you may feel the urge to learn how to use healing hands to help people yourself. As well as being a great way to assist others, Reiki is a powerful tool for inner peace, healing and personal transformation.
This article first appeared in Women’s Fitness Magazine.

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Signs You Are Overtraining

So how much exercise is too much? “Overtraining would be training every single day and smashing yourself to the ground every single time,” says Gabi. It could also mean regularly doing more than one training session a day.
After pushing your cardiovascular and muscular systems to the max during a hard training session, your body needs rest time to repair and regenerate. You need to allow your systems to recuperate so they are strong enough to cope with another hit.

10 Warning Signs You Could be Overtraining:

1. You’re exhausted
2. Prolonged muscle soreness and heaviness
3. You keep getting sick
4. Low energy
5. Unintentional weight loss
6. Irritability
7. Lack of sleep
8. Higher resting heart rate
9. Lack of motivation to exercise
10. You’ve hit a training plateau

How to Prevent Overtraining

When you start a training program, you need a plan that is sustainable and helps you achieve your fitness goals gradually. You need to pace yourself, so you’re not doing too little or too much.
With the right amount of training and the right amount of sleep and downtime, you will get a positive response to your exercise regime. But without sufficient rest, the body can’t regenerate. Continuing to put stress on the body without downtime will lead to burnout, and a vicious cycle of exhaustion.
“You get the best results with recovery time. When you don’t sleep, push your body too hard and don’t have enough nutrients, it’s like flogging a dead horse,” says 12WBT co-founder and fitness expert Amelia Philips.
“You’re going to be really tired and sore after a big session, especially if you’re a beginner, but there’s a difference between good exhaustion and over exertion. If you’re training smart you’re knackered but not crushed and run down,” says Gabi.

Where to Start

For those who are new to exercise, Gabi suggests you train as prescribed by 12WBT Exercise Plans –  for no more than five or six days a week. “You only need to train for 45 mins in an hour followed by a warm down. It’s not good for your body to just stop cold, so this winding down period should be a central part of your training session and not an afterthought” she says.
It’s also recommended that you alternate the focus of your workout, so you give your cardiovascular and muscular systems adequate time to recover and adapt. For example, 12WBT Exercise Plans alternate the focus of workouts so you don’t do two days of intensive cardio focused sessions in a row.
“If you’re doing an all-out cardio blast, you’re deliberately pushing your cardiovascular system to its edge so that the next time you push out, the edge is further away. But you can’t do that every training session,” says Gabi. “Work a different system and get a different kind of hurt by working your strength and toning.”
Listen to your body and find your own level.”Everybody’s edge is different and how far you push also depends on what your training goal is. So when you’re first learning about your body, seek professional advice”; recommends Gabi.
This article first appeared on 12wbt.com.au

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Myth 1: If I’m not a size 8 – 12, I’m fat.

For starters, of course being overweight is not that black and white. Everybody is different and a great way to get in touch with your ideal weight is to get in touch with your individual constitution. The ancient art of Ayurveda can help, as can a consultation with a registered nutritionist. Meanwhile, the Body Mass Indicator is a better way of telling you whether you’re carrying too much weight for your height and age, than whether fashionable clothes off the rack fit you.
The main indicator that you’re a healthy weight is that you have plenty of energy and can easily get around and enjoy life.

Myth 2: When you lose weight you will value yourself more.

This is a distortion of the truth, says psychologist Laura A. Lees, Psy.D, CEDS. “The fact is that you will not lose weight until you value yourself more.”
Our core values drive our unconscious motivations. When we feel good about ourselves on a core level, our behaviour changes automatically. With a bit of work and TLC (perhaps even therapy) we can leave addictions and self-destructive habits behind for behaviour that heals, corrects, improves, builds, and rebuilds. When we value ourselves, we take care of ourselves, and the truth is you are every bit as valuable now as you would be at any weight.

Myth 3: Don’t eat a big meal after 7pm.

It’s true that you’re not burning mountains of calories while lying on your back; but you are using energy to breathe and dream and heal and stay warm and digest food during your sleep.
Studies have repeatedly found that it makes no difference what time of day you eat your largest meal. Over eating (eating more than your body needs) at breakfast, lunch or dinner is what leads to weight gain.
Tip: Don’t overfill your plate. Your brain is wired from lean cave man times to eat what’s in front of you, just in case it runs away. Your eyes may be too big for your stomach, but your brain won’t know the difference, triggering hunger hormones even when you’ve had your fill. Out of sight is out of mind, eventually.

Myth 4: Carbs are bad.

While Hollywood stars starve themselves of delicious pastas and bread for short-term weight loss, the truth is that carbohydrates are no more fattening in moderation than proteins or vegetables, says nutritionist Michelle Chevalley-Hedge.
In fact, carbs are the body’s preferred energy source, and the only source of energy for your ever-hungry brain.
Rule of thumb: stick close to nature. Complex carbohydrates from whole grains, vegetables, fruit, and beans all have a place in a healthy diet and will help you feel fuller for longer. Avoid processed sugar (refined carbs) altogether – sugar addicts will be amazed how fast the weight drops away.

Myth 5: If I exercise a lot I can eat whatever I want.

While exercise tones and strengthens your body, converting fats into muscle, it is not going to help if you keep chugging beer and wine and downing sweets and fatty foods to excess.
Research from the American College of Sports Medicine shows us that exercise without a diet change leads to a less than 3 per cent decrease in total body weight. Even if you managed an extra hour of walking or jogging per day — it would only keep off half a kilo. Over-exercising is also tiring and makes you hungrier.
Bottom line: To lose weight, eat less and exercise more.

Myth 6: Aerobic workouts are the best fat burners.

Aerobic exercise burns more energy than weights training in the short term. It’s great for cardio-respiratory fitness, increasing energy, strength and endurance. However, as a long term weight-control strategy, resistance or weight training is the key.
The muscle tissue damaged during training needs energy to repair — so you’ll burn kilojoules even after exercising. Weight training increases muscle mass, which boosts your metabolism.
Also, the body clings to fat and burns muscle when underfed, so weight training prevents muscle tissue loss when you’re hungry. A combination of aerobic exercise and resistance training will give you amazing results.

Myth 7: Strength training makes you bulky.

While it’s true that stretch workouts like yoga and swimming will elongate your muscles, pumping weights does not necessarily make them chunky. Muscle size is determined by genetics and hormone production; and most women don’t have the potential to develop bulging biceps.
Increasing muscle mass will actually keep your weight down. Muscles burn calories, so the more muscle you have, the more fat you burn. Not only that, weight training makes your muscles taught and tight so you will be slimmer, even if you weigh the same.

Myth 8: Spot reduction training is all I need to do.

Will a thousand crunches per day get rid of your spare tyre? They might tone your abs but unfortunately, you don’t get to choose where the fat goes from. The place where the weight goes on first is the last place it will cling to.
On the plus side, if you do a good workout you’ll lose weight all over.

Myth 9: After 30 your metabolism slows down.

This myth is widespread, but it’s no excuse to stop taking care of yourself! Research studies have shown that the decrease in metabolism with age is primarily due to a loss of muscle tissue.
Muscle tissue can be lost through crash dieting, and a lack of strength training — all the more reason to grab some weights and work some resistance training into your routine. To build your strength gradually, start with lower intensity pilates exercises that utilise your own body weight as resistance.

Myth 10: Myth Slow and steady wins the race.

Permanent, long-term weight loss is about establishing good habits. But, controversially, dropping a dress size in a month will boost your morale and may help you keep the weight off.
In a 2010 University of Florida study, researchers analysed data on 262 middle-aged women who were struggling with obesity. Those who shed weight fast reported a larger overall weight loss and greater longer-term success.
We’re not recommending a crash diet. The fastest way to lose a few extra kilos is to get yourself a training schedule and drop those nasty little habits — packet of chips here, chocolate bar there, a few too many drinks, driving to the shops when you could easily walk, soft drinks instead of water, greasy takeaway… you know the ones. Ditch them today and lighten your load.
This article first appeared on ninemsn.com.au

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Quiz: What is your Ayurvedic body type?

Your body shape

• V: Thin and slender
• P: Medium and muscular
• K: Broad and stout

Your weight

• V: Light
• P: Moderate
• K: Heavy

Your eyes

• V: Small, active and dark eyes
• P: Blue or green with a penetrating gaze
• K: Large, round and pleasant; blue or brown in colour

Your skin

• V: Dry, rough and thin
• P: Oily, sensitive, prone to irritations
• K: Thick, moist, pale and cool

Your body temperature

• V: Cold hands and feet, preferring warm and cosy environment
• P: Hands and feet are warm and cool environment is preferred
• K: Adaptable to all temperatures but dislikes cold humid days

Your hair

• V: Dark, dry, brittle and frizzy
• P: Fair and fine with a tendency of premature greying
• K: Thick, oily and lustrous

Musculature

• V: Thin muscles and prominent joints, veins and tendons
• P: Loose and flexible joints with good muscle development
• K: Joints are large and strong with big bones

Your sleep patterns

• V: Light and is easily disturbed
• P: Sound with vivid dreams
• K: Usually deep and long

Your nature

• V: Enthusiastic but with a tendency towards nervousness and worry
• P: Purposeful and intense with a strong convincing ability
• K: Calm and stable

Your intellect

• V: Quick intellect with good short-term memory
• P: Strong intellect with a tendency towards anger and irritability
• K: Excellent memory with a tendency towards inactivity

Are you a vata, pitta or kapha?

Mostly V: you are a vata
Helen’s diagnosis: Vata is the mobile force of air and ether and is the most creative, artistic and philosophical of the doshas. Vatas are quick to learn, and easily distracted and bored. They are like delicate flowers, highly attuned to the senses and easily unbalanced by excess of any kind. Treat them with loving gentle kindness and they will be friends for life.
Balancing vata dosha

• Keep warm
• Eat warm, moist cooked foods and warming spices
• Keep calm
• Keep a regular routine
• Get plenty of rest
• Avoid cold, frozen, or raw foods
• Avoid extreme cold
• Do gentle exercise such as yoga and tai chi

Mostly P: you are a pitta
Helen’s diagnosis: Pittas are the warriors of the doshas. With their keen intellect and driven competitive nature they are in their element working as politicians, lawyers and are the corporate A types. If you want to get a job done, put a pitta to work on it. But take care not to get too hot under the collar as they may turn into the raging bull with all that heat!
Balancing pitta dosha

• Avoid excessive heat
• Eat cooling, non-spicy foods
• Avoid excessive oil
• Pitta people should do a medium amount of exercise and only during the coolest time of day
• Avoid excessive steam
• Limit salt intake

Mostly K: you are a kapha
Helen’s diagnosis: Kaphas are the most docile, nurturing and robust of the doshas. They love nothing more than to lie on the sofa surrounded by soft cushions, beautiful scents and all their favourite things. Being comfortable is what’s important to them. They can be hard to motivate and get going, but once they are up and running they are the most enduring and loving of the doshas.
Balancing kapha dosha

• Get plenty of vigorous and stimulating exercise like bush walking or dancing
• Vary your routine
• Get off the sofa and go outdoors
• Avoid heavy foods
• Avoid fatty, oily foods
• Keep active
• Eat light meals
• Avoid excessive dairy
• Avoid daytime naps
• Avoid iced foods and drinks

A therapist such as Helen can accurately pinpoint your dosha with a quick physical check, including tongue and pulse assessment, and recommend lifestyle changes to balance your doshas and cure everything from coeliac disease to chronic fatigue and skin disorders. Try it for yourself.

This article first appeared on aww.com.au.

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Meditation v Medication

While prescription medicines like anti-depressants can be of enormous relief to sufferers of stress-related disorders and mental illness in the short term; they do not treat the source of the imbalances and are therefore impermanent. This is why many doctors say clinical depression is incurable, and sufferers are often told they will need to be medicated for life.
On the contrary, the simple practice of Meditation can have immediate short-term benefits; improving mental, emotional and physical balance. In the long term it can create lasting and permanent change.
Our minds are often stuck in fight-or-flight mode, when there is no immediate danger whatsoever. The worrying, fearful mind creates emotions, and tension in our muscles and nervous systems. This tension creates pain. In Meditation we are training ourselves to come out of pain and into peace.
Scientific studies have proven that Meditation deactivates the sympathetic nervous system (fight-or-flight arousal), and activates the parasympathetic nervous system (relax-and-recuperate), which allows the body to return to a balanced state of equilibrium (known as “homeostasis”). When active, the parasympathetic nervous system slows down heart rate, dilates blood vessels, activates digestion, and stores energy.

Calm and Grounded

Says Australian Vedic Meditation teacher Lee Te Hira: “Meditation works on a deep level, relieving the body of stresses that have been accumulated over the years. Even a new meditator will start to purify the body of stresses in the first weeks of practice. Long term Meditators report that they become much more adaptable to everyday stressful situations. To use an analogy, think of a piece of rope being twisted and pulled, eventually the rope will be all knotted and tangled up. Meditation, in this analogy, will release the tension in the rope and any new knots will be easily dealt with, keeping the rope nice and loose. When the backlog of stresses has been relieved through a daily Meditation practice, any potentially stressful life situation is easily dealt with from a calm, grounded place.”

The Art of Stillness

The aim of Meditation is to rise out of the mind into the higher consciousness, the self that is watching the thoughts, but doesn’t think. In order to do this the mind must be trained to focus in observation, for example observing the breath, a mantra, the body, or the voice of a Meditation guide.
There are many Meditation techniques, developed over many centuries across many cultures. Says Te Hira: “Vedic Meditation is a simple, natural, effortless technique from ancient India. It is practiced for twenty minutes in the morning and evening, sitting comfortably in a chair with the eyes closed. A personalized Mantra is selected for the Vedic student, which when correctly, allows their awareness to dive quickly in to a deep meditative state.”
“The meditative state may be described as a state of restful awareness” Te Hira explains. “In this state you are completely relaxed, even more so than when asleep, yet still completely conscious. Once you enter the meditative state the conditions are perfect for the body to start to self repair and normalize, thereby throwing off stresses. Many benefits flow from a daily Meditation practice, such as growth of creativity and intelligence, sharper perception and general improvement in health.”
A key benefit to rising out of the mind is a sharper intuitive sense and the ability to make decisions based on “gut feelings” or a sense of ease, rather than worry and fear.

The First Step

A simple Buddhist Meditation technique that you might want to start with is to sit with the eyes closed and watch the breath. Take a few deep breaths to start but then do not control it, simply watch it. It’s easiest to leave your focus on one point, like the nostrils.
Thoughts will come up and attempt to engage you in a “story” (past or future), a “list” (to do), or a rotating “tape” (I’m not good enough/my life is awful/he or she does this to me/I can’t do this/this is stupid, etc.).
The challenge of Meditation is to let these thoughts go, no matter how dramatic and vivid and immediately urgent they may seem, and return to watching the breath. This is not the time for problem solving. This is the time for self-nurturing. The fact that thoughts have floated across your consciousness means your subconscious has already released them, like ripples across a pond.
Emotions, too, will arise as you go deeper into the meditative state. Feel the emotions – they are not wrong – but do not think about them. Do not create new reasons to perpetuate them. Just as a child or a puppy dog would, allow yourself to feel the emotion and let it go. Return to that simple, warm, golden place of peace, which is your higher consciousness and your connection to the Universal flow of energy.

Practise Makes Perfect

Even after many years the meditative state can be elusive, so bear with yourself and remember – the instant that you notice your mind has wandered, you are present. You have succeeded in detaching from the mind. Just a few minutes in this state is deeply beneficial, and just twenty minutes of Meditation is equivalent to eight hours of sleep.
This article originally appeared on Blacklemag.com

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