Mindfulness versus Meditation

Mindfulness is gaining popularity as is meditation. Advocates recommend both as tools to assist us with our modern 24/7 non-stop busy lives that are packed with conflicting demands and uncertainty.

But Mindfulness and Meditation are not synonymous. Meditation is one technique for practicing mindfulness but not the only one. I know many people, including myself,
find meditation difficult as it requires dedication and practice.

So I was very interested to read Ellen Langer, (of Harvard University) who is considered the mother of mindfulness, define mindfulness as the “simple process of noticing new things.”. One of the things that puts busy people of Mindfulness is the misconception that is requires effort. So if you thought mindfulness was just as easy as mindlessness would you be more mindful?

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  • Does nature restore you? – Part 2

    In my previous post, I shared the evidence of how nature can restore you.  I appreciate that not everyone in London lives within easy access to a green space, and it turns out that it may not be necessary to visit the green space just look at a green space. This first occurred to me a few weeks ago, when I was in Manchester.  In the hotel reception they had screens playing a short video clip of a roaring log fire.  A roaring log fire just happens to be another of those things that I find both calms me, reduces my stress levels and restores me.  What I noticed is that I had a positive response to the video clip, even though it was just a film of a log fire rather than an actual log fire.  So this made me think, would just looking at a picture of nature on your PC have the same positive impact as going out in nature. Li & Sullivan in a randomised controlled experiment demonstrated that views to green landscapes promote attention restoration and help individuals to recover from stress.  In another study, researches in China, have discovered that viewing nature based scenes were restorative and those with more openness but no people were more lived to reduce stress.  So maybe you could just look at a picture instead. So for those of you where its not practical to spend 5 minutes in nature per day, why not look at a picture of a green landscape (without people) on your mobile phone  or tablet or pc, and see if it boosts your attention levels and restores you. References D Li and W C Sullivan, Impact of views to school landscapes on recovery from stress and mental fatigue.  Landscape and Urban Planning, vol 148, 2016, pp 149 - 158.

    Wang et al Stress recovery and restorative effects of viewing different urban park scenes in Shanghai, China.  Urban Forestry & Urban Greening, 2016, 15, pp 112- 122

  • More tips on how to prevent Delayed Onsite Muscle Soreness

    Previously I have explained what DOMS is, and why it plagues some people and not others and given you some ideas on how to prevent it.  Given DOMS can be so debilitating and demotivating I wanted to give you more tips on how to prevent DOMS. 1. Omega 3 Fatty Acids Omega 3 fatty acids, like those found in fish and flax oil, are a fantastic addition to your recovery arsenal. Your body can’t make them, so you have to eat them, they are found primarily in fish and wild game, and to a lesser degree in certain nuts and seeds.  They are powerfully anti-inflammatory and pro-recovery, and are protective to connective tissue, nerve tissue, and muscle tissue. 2. Protease Enzymes A study by Innerfield in 1957 showed that protease enzyme supplementation may have anti-inflammatory effects, and others have shown them to be specifically effective at reducing DOMS.  Protease enzymes include trypsin, bromelain, chymotrypsin and papain, and they help modulate the pro-inflammatory response by blocking pro-inflammatory prostaglandins and stimulating anti inflammatory processes.  If you go this route, make sure you get a formula that includes that piperine. This is an ingredient extracted from pepper that increases enzyme absorption by up to 60%.  You need this boost because enzymes don’t absorb that well in the gut. 3. Compression Tights Research found that marathoners who wore compression gear in the 24 hours after a race reported less soreness. The technical fabric supports muscle groups, reducing movement, which can result in less soft tissue damage. Compression can also boost circulation. However, to ensure the right level of compression, you’ll have to work out the size you need using your height and weight. 4. Foam Roller Most people are familiar with foam rollers and know that using it on sore muscles can alleivate the pain.  Remember using a foam roller may be painful and shouldn't be unbearable.  Personally I prefer receiving massage to foam rolling my own sore muscles.   Both sports and deep tissue massage can help alleviate DOMS too. References

    1. Innerfield I. The anti-inflammatory effect of parenterally administered proteases. Ann N Y Acad Sci. 1957 Aug 30;68(1):167-76; discussion 176-7.
    2. Miller et. Al. The effects of protease supplementation on skeletal muscle function and D.O.M.S. following downhill running. Journal of Sports Sciences 22, 365-372;2004.
    3. Taussig SJ The mechanism of the physiological action of bromelain Medical Hypotheses 1980; 6: 99-104
    4. Donaho C, Rylander C Proteolytic enzymes in athletic injuries: a double blind study of a new anti-inflammatory agent Delaware Medical Journal 1962; 34: 168-170.
    5. Cirelli MG Clinical experience with bromelains in proteolytic enzyme therapy of inflammation and edema Medical Times 1964; 92(9): 919-922.
    6. Taussig SJ, Batkin S Bromelain, the enzyme complex of pineapple and its clinical application Journal of Ethnopharmacology 1988; 22: 191-203.
    7. Atal CK, Zutshi U, Rao PG. Scientific evidence on the role of Ayurvedic herbals on bioavailability of drugs. J Ethnopharmacol. 1981 Sep;4(2):229-32.
    8. Velpandian T, Jasuja R, Bhardwaj RK, Jaiswal J, Gupta SK. Piperine in food: interference in the pharmacokinetics of phenytoin. Eur J Drug Metab Pharmacokinet. 2001 Oct-Dec;26(4):241-7.
    9. Miller et. Al. The effects of protease supplementation on skeletal muscle function and D.O.M.S. following downhill running. Journal of Sports Sciences 22, 365-372;2004.

  • Good Posture Exercise

    Having spoken previously about why poor posture is bad for you, I wanted to move on to give you a simple exercise that helps promote good posture.  Brugger's exercise routine is devised to activate postural muscles weakened and simultaneously stretched by a prolonged sitting posture. Slumped Position slumped Check the tension in your upper back and shoulders in the slumped posture and then in the Brugger's position, to see if you notice any difference as the muscle tension is dramatically reduced. Brugger Exercise Posture bruggers Step By Step Guide

    1. Sit perched towards the edge of your seat; this will naturally place your lower back into a curve (lumbar lordosis) with your butt sticking out a little.  As you do this your breastbone (sternum) will naturally lift up.
    2. Separate your legs to 45 degrees each side with your feet turned out slightly and in line with your knees.
    3. Your shoulders are relaxed and down with your chin tucked in, making the back of your neck longer – imagine a piece of string is attached to the top of your head and someone is lifting you up.
    4. Fully straighten (extend) both elbows and arms.
    5. Make sure you keep your shoulders down and imagine your shoulder blades [scapula] are pushing down and together to form a V.
    6. Turn your thumbs out (externally rotate), palms up.
    7. Separate your fingers.
    8. You should now be in the position show above in the Brugger's exercise posture picture.
    9. Hold for 30 seconds.
    Ideally you should perform the Brugger's exercise once for every thirty minutes of sitting, so why not try this once a day. PS The Science This exercise was developed by a Swiss Neurologist called Alois Brugger MD,  the exercise is neither a traditional stretch or strengthening technique but works neurologically by being complementary to the way your body is wired to work. Our bodies are neurologically much stronger in all of our flexor muscles. This is displayed perfectly if we look at a person with a neurological disorder, e.g. cerebral palsy; their body naturally has increased tension (hypertension) in the flexor muscles, also known as the spastic posture. This demonstrates our natural prosperity to an Upper Cross Posture which often develops when we sit for prolonged periods of time in a slumped position. Muscles work in groups. When one group is working then the opposing group are unable to work (inhibited).  An easy example to visualise of this is when you place food in your mouth. To do this you flex your fingers, wrist muscles, bicep muscles and pecs., all flexors. However, to be able to do this you have to inhibit your finger extensors, wrist extensors, triceps, rhomboids etc. This is called reciprocal inhibition. If you were unable to do this you would be unable to feed yourself. The Brugger exercise works on the principal of reciprocal inhibition. When doing this exercise you are activating all your extensor muscles and therefore inhibiting all of your (usually hyper activated) flexor muscles.