Is slouching that bad for you? – part 1
We spend the vast majority of our time in static positions — either sitting or standing — when the temptation to slump and sag is just too great. Most of us know from experience that sitting hunched in front of a computer or driving wheel can lead to a stiff, painful back and shoulders.
But in this blog article and the next three, I want to explain how poor posture can lead to other health problems . . .
It may raise your blood pressure….
The usual risk factors for high blood pressure are age, being overweight, smoking and chronic diseases such as type 2 diabetes. But scientists now think slouching may trigger it, too. This is because there is a link between neck muscles and the area of the brain that helps regulate blood pressure. In a study published in 2007, neuro-scientists at the University of Leeds found that when cells in the neck muscles sense the neck is moving, they send a signal to that area of the brain. The theory is that this helps ensure adequate blood supply when we change posture, for example from sitting to standing.
But if the neck muscle cells become damaged or pressured through stooping and slumping, this could trigger problems with blood pressure, suggests Professor Jim Deuchars, the scientist who led the study.
He adds that this might explain why some people who suffer whiplash injuries notice a change in their blood pressure — sometimes it’s higher, sometimes lower.
‘It’s possible that poor posture, which compresses the neck muscles, may be involved in high blood pressure, too, but more research is needed.’
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Does mindfulness meditation help you if you are depressed?
Mindfullness is very trendy right now because it is claimed to help you cope with anxiety and stress and build resilience. But does it help you if you are depressed? This is the question that researchers from Northwestern University Feinberg School of Medicine tried to answer in a recent study. During the study, 31 women most of whom had done nothing to help themselves to deal with their depression in the last 12 months, participated in an mindfullness group. They practicied mindfullness meditation and yoga on average 150 minutes per week. Before starting the study 45% said they had no experience of mediation and 71% said they had never tried yoga. The primary outcome, depression and secondary outcomes (stress, mindfulness, functioning, well-being and depression stigma) were assessed at start of the study and then again at weeks 8 and 16 weeks . The depressive symptoms significantly decreased during the study, in addition the stigma of depression increased from the start of the study to 8 weeks and then significantly decreased between 8 to 16 weeks of the study. A significant decrease in stress and significant increase in mindfulness was found at week 8 and the end of the study when compared to the start of the study. In addition, the women reported increased sense of well-being including self-acceptance and growth. In conclusion mindfulness medication can reduce levels of depression and stress as much as powerful drugs and psychotherapy do. Reference I E Burnett-Zeigler, M D Satyshur, S Hong, A Yang et al, 2016, Mindfulness based stress reduction adapted for depressed disadvantaged women in an urban Federally Qualified Health Centre, Complementary Therapies in Clinical Practice; 25; 59 - 67 see >> http://www.ctcpjournal.com/article/S1744-3881(16)30072-X/abstract
Natural remedies for the winter blues – Part 2
In part 1, I shared details of supplements that may help alleviat ethe winter blues. In this blog post I want to share other lifestyle tips. 1. Exercise If you suffer from winter blues it is likely that your GP would perscribe a selective serotonin reuptake inhibitor (SSRI). This is the standard drug to treat depression and one of medicines all time bestsellers. Researches compared aerobic exercise aginst the Lustral (SSRI sertaline) foudn that exercise and the drug were equally effective at reducing depressive symptioms. But only exercise had long lasting effects. Of the patients declared free of depression at the end of the study, those who had been in the exercise only-group were less likely to see their depression return during the next 6 months. 2. Eat Fish If you love fish like I do, then science says you are less likely to get depressed. In one study women who ate fish two or more times per week where less likley to get depressed than those who ate fish less often. It is thought the omega-3 fatty acids found in fish are responisble for lifting mood. A number of studies have found that omega-3 supplements have a significant antidepressant effect. 3. St John's Wort A herb commonly used in Germany to treat mild depression. Scientists have established that not only better is the herb better than a placebo its as effective as an antidepressant. References Blumenthal JA, Babyak MA, Moore KA, Craighead WE, Herman S, Khatri P, Waugh R, Napolitano MA, Forman LM, Appelbaum M, Doraiswamy PM, Krishnan KR. Effects of exercise training on older patients with major depression. Arch Intern Med. 1999 Oct 25;159(19):2349-56. Blumenthal JA, Babyak MA, Doraiswamy PM, Watkins L, Hoffman BM, Barbour KA, Herman S, Craighead WE, Brosse AL, Waugh R, Hinderliter A, Sherwood A. Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosom Med. 2007 Sep-Oct;69(7):587-96. Babyak M, Blumenthal JA, Herman S, Khatri P, Doraiswamy M, Moore K, Craighead WE, Baldewicz TT, Krishnan KR. Exercise treatment for major depression: maintenance of therapeutic benefit at 10 months. Psychosom Med. 2000 Sep-Oct;62(5):633-8.
Lin PY, Su KP. A meta-analytic review of double-blind, placebo-controlled trials of antidepressant efficacy of omega-3 fatty acids. J Clin Psychiatry. 2007 Jul;68(7):1056-61.Vorbach EU, Hübner WD, Arnoldt KH. Effectiveness and tolerance of the hypericum extract LI 160 in comparison with imipramine: randomized double-blind study with 135 outpatients. J Geriatr Psychiatry Neurol. 1994 Oct;7 Suppl 1:S19-23.Wheatley D. LI 160, an extract of St. John's wort, versus amitriptyline in mildly to moderately depressed outpatients--a controlled 6-week clinical trial. Pharmacopsychiatry. 1997 Sep;30 Suppl 2:77-80.Work out your personal vitality rating
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