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Amanda James

Mindfulness during the Menopause

Menopause is a time of great change, a natural biological process for all women, it happen's generally in your 40s or 50s.  The physical symptoms that may be experienced can be Hot flushes, Night sweats, Sleep problems, Weight gain and slowed metabolism, Thinning hair and Dry skin, Irregular periods, before they totally cease and vaginal dryness.  The emotional symptoms experienced could include Irritability, Anxiety, Fatigue, Mood changes, Sadness and Difficultty in concentrating. Having to live your every day life with some of these symptoms can have an overall effect on your health, wellbeing and lifestyle.

Research has found that women who are committed to practicing Mindfulness may experience fewer menopausal symptoms, and women who have higher stress levels show a greater link to experiencing menopausal symptoms.  The impact of Mindfulness on menopausal symptoms is not the same for all of it's symptoms, hot flushes and night sweats seem to be the least changed symptoms, although it shows a positive reduction in the symptoms of irritability, anxiety and fatigue, allowing some women to have help with their changing emotions.

Mindfulness involves focusing our attention on the present moment, maintaining an awareness of our thoughts, feelings, bodily sensations non judgementaly through a gentle nuturing lens. When we practice Mindfulness we are able to tune into what we are experiencing right now rather than rehashing the past or imagining the future, using our breath as our focus.

Although Mindfulness cannot claim to entirely eliminate menopausal symptoms it shows that it may reduce the impact that your symptoms have on your life, giving you a vital life tool to have.  You have every to gain and nothing to lose so give it a try.

(REF: A study conducted by the Mayo clinic, Dr Richa Sood)

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Amanda James

Take a Break from your Daily Stress

How can you escape from the harmful effects of stress in your normal daily life?

Feeling stressed can feel perfectly normal to most of us, especially when we have a busy lifestyle and in small doses stress can even help you accomplish some tasks more efficiently, at other times we can feel overwhelmed and unable to concentrate on the smallest tasks.

The good stress keeps us feeling alive and excited about life, feeling our pulses quicken when riding a rollercoaster, butterflies in our stomach when we are going on a first date, result in helping us to feel pleasure and be happy with life.   When bad stressful situations occur and it feels inescapable our bodies are being exposed to chronic stress, we are then prone to having a weakened immune system, fatigue and anxiety related conditions.

Mindfulness breathing helps us to interrupt the stress cycle, letting us get some space away from the stressful situation.  Using our breath as an anchor (our breath being ready available to us whenever we need it) bring your awareness to the physical sensations in your body whilst breathing, the rise and fall of your chest and abdomen, the warmth or coolness of the breath in and around your nostrils.  Your mind will inevitably wander off, thinking, planning or just day dreaming.  When this happens, gently with kindness bring your awareness back to the sensations of your breathing, this may happen a few times or many times, just keep bringing your focus back to the breath and the present moment.

Often when we are stressed we take shallow more rapid breaths, by bringing our attention to the rise and fall in our abdomen, it relaxes us by encouraging a slower more rhythmic breathing pattern, this will massage our internal organs improving blood supply supporting a healthy heart and brain.  You can choose to be lying on your back, sitting up tall on a chair, crossed legged on the floor or even out walking when doing your practice. Start by doing a few minutes several times a day increasing it up to a complete 30 minute practice once a day, your practice will allow you to take the control back into your life and help to balance your emotions and thoughts, making choices and decisions with clear awareness. 

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Amanda James

Are you getting your Green Exercise

Many of us, due to our modern day lifestyles are experiencing a nature deficit.  More of us now live in towns and cities, many of us work inside large and tall buildings sometimes without windows, we are also constantly involved with using our many electronic devices.

Walking in nature, taking in all the atmosphere, using all of our senses to absorb the experience has a positive effect on our minds and bodies.  Research has shown that spending time in nature can, reduce stress, anxiety, deepression and anger, therefore helping us to feel happier, less fatigued, more tranquil and relaxed.  As little as 5 minutes of Green Exercise, a short walk across a park at lunch time, has been shown to boost moods and self esteem, producing a more productive working afternoon.

When our Green Exercise becomes a regular activity, physically we can expect to improve our cardiovascular fitness, strengthen our immune system, lower our blood pressure and improve our muscular strength.

With all of these healthy benefits what a great option for us to choose as an activity, when we have a liitle free time, maybe a walk and picnic in your local countryside, forrest, lakes, woodland and streams, coastal beaches and cliffs, even your local parks, anywhere that will take you closer to nature.

 

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