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Ongoing groups include a weekly drop-in weight loss
group on Thursdays from 4:30 to 5:30 pm (led by
Juleeanna Andreoni, MS, RD / cost:$15 per session)
and weekly group psychotherapy for individuals with
binge eating disorder or bulimia on Tuesdays from 4
to 5:30pm (led by Christine Howard, PsyD / cost: $45
per session). We are now offering a variety of yoga
classes, with an emphasis on beginner yoga. Please
call us for additional information.
For up-to-date information about our upcoming
workshops and classes, please check our website or
give us a call. Registration and payment in advance
are required for all ph&w events and space is limited
to
12 (cooking classes are limited to 6). We strongly
encourage early registration.
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If you've been curious about yoga but afraid you might
not be able to twist your body like a pretzel, then this
article is for you. We've all seen those photos of
super-flexible people who are able to touch their toes
with their nose. But the reality is that you neither need
to be athletic nor thin nor flexible to benefit from this
ancient tradition. So what is all the fuss about yoga?
Well, yoga is more than just a workout. Yoga, which
means "union" in Sanskrit, seeks to unite the body
and mind. While its origins can be traced back about
5000 years to India, yoga did not gain popularity in the
US until the 1960s when there was a surge of interest
in Eastern philosophy. The original intent of yoga was
to lead one to a spiritual experience and profound
understanding or insight into the nature of existence.
In America, however, yoga is primarily viewed as a
physical exercise regimen, rather than as a form of
religion, spirituality or healthcare.
Although there are many approaches, fundamental to
yoga is the cultivation of balance thru strength,
flexibility, awareness and relaxation. The goals of
yoga are health and harmony; it is relaxing,
invigorating, and satisfying all at the same time. And it
is rapidly gaining popularity in the U.S.. The most
commonly practiced branch of yoga in America is
Hatha yoga.
If you search Medline (a search engine for biomedical
research) for articles on yoga and health, you will be
surprised at the vast array of conditions studied that
may benefit from the practice of yoga. For example,
Hatha yoga has been studied in conditions ranging
from asthma to diabetes to menopause and multiple
sclerosis. While the jury is not completely in on all of
the potential health benefits, there is enough research
to suggest that yoga does indeed have a place, along
with other healthy lifestyle choices, in the prevention
and treatment of certain chronic diseases.
Yoga has been reported to result in improvements in
mood comparable to aerobic exercise. In a small
study conducted at UCLA, mildly depressed
volunteers that practiced Iyengar yoga (a type of Hatha
yoga) twice a week, 1 hour at a time, for 5 weeks
experienced significant improvement in depressive
symptoms and anxiety compared to a similar group
that did not practice yoga. Other studies have found
similar improvements in mood and perceived levels of
distress.
The practice of Hatha yoga may have a beneficial
effect on conditions like hypertension and
dyslipidemia. If you are at risk of diabetes or heart
disease, yoga may play a role in reducing risk factors
such as elevated triglycerides, fasting blood glucose,
and cholesterol. In India, yoga has been used to
prevent and treat diabetes. Research suggests that
the practice of yoga and dietary changes can result in
improvement in insulin sensitivity, an increase in the
number of insulin receptors, an increase in lean body
mass and a decrease in body fat percentage.
Barry Oken MD and colleagues from the Department
of Neurology and Behavioral Neuroscience at OHSU
published a study on the effects of yoga on
cognition and quality of life in healthy seniors. After 6
months, no differences were found between the group
that practiced yoga, the group that took a walking
exercise class, or the control group in terms of
attention and alertness. What they did find, however,
is that the seniors in the yoga group showed
significant improvement in quality of life as well as
physical measures compared to the exercise and wait-
list control groups. The yoga group experienced a
greater sense of well-being, greater energy and less
fatigue than the other groups.
There is solid research supporting the role of yoga in
weight management. A large study found that adults
who practiced yoga for 4 or more years were less
likely to gain weight over a 10 year period of time than
their peers who did not practice yoga. Interestingly,
what this study found was that overweight adults who
practiced yoga were less likely to gain weight
than "normal" weight adults.
Yoga may be beneficial for a number of conditions
including irritable bowel syndrome, chronic fatigue,
chronic back pain, menopause and osteoarthritis of
the knee. As an example, post-menopausal women
who experience hot flushes and practice yoga have
reported a 30% reduction in the number of hot flushes
per week. These results were reported after just 8
weeks of yoga. Even more impressive are the effects
of yoga on mild chronic low back pain: participants in
the yoga group reported significant reductions in pain
intensity, disability and the use of pain medication.
The role of yoga in asthma is not completely clear. In
a small
study, a group of college students with asthma who
practiced yoga reported a significant degree of
relaxation, positive attitude, and better yoga exercise
tolerance. This group tended to use their inhalers
less. Another study, however, found no significant
improvement in pulmonary function tests between
yoga and control groups.
In rare cases, there have been some adverse effects
associated with yoga such as spontaneous
pneumothorax and occlusion of neck arteries. These
complications are extremely rare and unlikely to occur
with the careful and judicious practice of yoga.
Nonetheless, if you have been sedentary, are
pregnant, or suffer from serious medical problems
you should consult with your doctor before starting a
yoga practice.
In sum, the regular practice of yoga seems to offer
clear benefits in terms of stress reduction, reduced
anxiety, and improvement in mood, flexibility, and
quality of life. It may play a role in reducing your risk of
heart disease and diabetes. Yoga seems to be
beneficial in other chronic conditions such as mild low
back pain, osteoarthritis, and chronic fatigue. The
regular practice of yoga can significantly reduce your
chance of gaining weight in the future, especially if you
are already overweight. There is quite a lot of
research being done regarding the use of yoga for a
variety of medical conditions, so stay tuned for new
findings in the years to come.
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zesty watermelon
This is a great way to serve watermelon, whether you
are going to a picnic or having a summer dinner party
in your backyard.
1 watermelon and 3 to 4 limes.
SLICE watermelon into wedges or chunks.
SPRINKLE with fresh lime juice. SERVE at room
temperature or cold, depending on your preference.
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copyright 2007 portland health and wellness We are very interested in your comments and suggestions. Please let us know if you have a topic you would like to see covered in future newsletters. We look forward to hearing from you.
Sincerely,
the staff of
Portland Health and Wellness
email:
infoph_w@comcast.net
phone:
503.236.4506
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