An alternative way to do simple mindfulness (Part 1)
Most mindfulness techniques have at their heart a simple instruction.
Focus on your breath…
This is supposed to be simple, but what if it isn’t simple for you? What then? For people struggling with anxiety it may increase the feelings of panic.
Mindfulness involves placing our attention on a chosen anchor, noticing when our mind is distracted or wandering and choosing to return it back, with a king and friendly curiosity towards the experience. You should start simple by focusing 1 – 5 minutes or even do short 30 second bursts a couple of times during the day. So, I want to introduce you to a few alternatives to using breathing as the anchor focused around our senses.
1. Look & Focus
Choose an everyday object in the room to look at and become aware of the colour, shape or light reflections. I personally like looking at a light candle as its often flickers so there is movement too.
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What can help carpal tunnel syndrome?
Previously, I discussed what carpal tunnel syndrome is and how desk based workers have an increased risk. So what can you do to help youself:
- Vitamin B6 - Carpal tunnel syndrome has been linked to low levels of vitamin B6, so suplementing with the vitamin may help. In fact, several trials have found B6 may alleviate the symptoms, even in people who are not deficient in the vitamin.
- Yoga - In one study a yoga based therapy was more effective at easing carpal tunnel syndrome than improving grip strenght than wrist splints or no treatment.
- Acupuncture - In one radomised control trail, acupuncture was just as effective as steriod treatment,and it was also better at reducing sleep disturbance and improving never conduction than the drugs and came with minimal side-effects.
Headaches Treatment & Prevention – Part 2
After introducing headaches, I then explored the downside of orthodox treatments and how massage can help. Now I want to share with you how other complementary therapies may help. Nutrition We all know that if you suffer from headaches you need to avoid becoming dehydrated. But what can be equally important is to control your blood sugar balanced by avoiding sugars and refined carbohydrates (i.e. anything sweet, fluffy or white!) . Certain food substances – such as histamine, tyramine and phenylethylamine – can trigger headaches or migraines. These foods include cheese, citrius fuits, red wine, chocolate & coffee. There is a time lag between eating these foods and an attack, as the problem arises when the food reaches the liver. Some research has been done on the benefits of Omega (3, 6 & 9) essential fatty acids will help control pain & inflammation for migraine sufferers. [Harel Z, Gascon G, Riggs S et al. Supplementation with omega-3 polyunsaturated fatty acids in the management of recurrent migraines in adolescents. J Adolesc Health 2002 Aug;31(2):154-61. 2002.] Bowen Technique The Bowen Technique is a hands on therapy that is applied using very gentle pressure. The practitioner uses thumbs and fingers on precise points of the body to perform Bowen's unique sets of rolling-type moves which stimulate the muscles and soft tissue of the body. In association with the Migranie Action Assocation some research was carried out into the effectiveness of receiving Bowen Technique treatment to allieviate migraines. All study participants had been diagnosed as migraine sufferers by their GP. 31 out of the 39 study particpants experienced a positive result of either
- Reducation in frequency of migranies
- Reducation in the degree of pain experienced
- Reduction in both the frequency of migraines and the degree of pain experienced
