The importance of Mindfulness

Mindfulness can enrich our lives far more than we realize.....
Posted by Health, Wellness and Mindfulness on Monday, June 8, 2015

Inspiration for today

Music and your health.

"If music be the food of love, play on" 

                                                           

                                 (William Shakespeare)

When we read that we are bound to agree. Music has been an integral part of most civilizations and still is. Mankind has used music in so many ways; to entertain, to express emotions and get feelings across, to heal and recover, to relax and meditate, and to learn or record facts and history to name a few.

Music is like the soundtrack of our lives. How often we hear a song and can right away be transported to another time, another place where we heard it first or where it impacted us. How often has music brightened up our mood or helped us relax. How many times has music brought so many together, that is why it is the universal language. It is clear that we need music in our lives,  “Without music, life would be a mistake.” as Friedrich Nietzsche concluded.

Over the decades, countless studies and continued research work has repeatedly supported the belief that music can be more than just food for the soul, it can have real beneficial effects on our overall health and well-being. Here are some of those benefits:

Physical benefits

Pain:
According to a study published in Frontiers of Psychology, scientists found that listening to music that is relaxing, highly pleasant, familiar, and self-chosen, reduced pain and increase functional mobility in fibromyalgia patients.

Endurance:
British researchers studied 12 healthy male college students riding stationary bikes while listening to six different songs of their choosing, each with a different tempo. It was observed that not only their pedaling speed changed along with the tempo of the music so did their overall affect. As tempo slowed, they slowed the pedaling, their heart rate decreased, breathing slowed and mileage fell. But as music tempo increased so did their pedaling speed, heart rate, distance covered and showed reduced exertion. Hence the conclusion 'healthy individuals performing submaximal exercise not only worked harder with faster music but also chose to do so and enjoyed the music more when it was played at a faster tempo."
In another study, researchers had 20 moderately active adults (22±4 y), unfamiliar with interval exercise, complete an acute session of SIT(Sprint Interval training) under two different conditions: music and no music. Leading to the conclusion ' Music enhanced in-task performance and enjoyment of an acute bout of SIT.'

Post-exercise recovery:
After a workout music not only helps relax, it also helps the body recover faster. A study published in the Journal of Strength & Conditioning Research showed beneficial effect of both music and rhythm was greater toward the end of the recovery period. Results suggest that listening to music during non structured recovery can be used by professional athletes to enhance recovery from intense exercise.


Sleep:
A study showed classical music to improve the quality of sleep in individuals with poor sleep. Relaxing classical music can thus be used to help alleviate insomnia instead of sleep inducing medications.


Eating Habits:
A recent study found that with softening of the music and lighting while eating, diners end up eating less and enjoying the food more, suggesting that a more relaxed environment increases satisfaction and decreases consumption.

Blood Flow:
Previous studies have demonstrated that music may influence physiologic parameters such as heart rate and blood pressure. A study of the effect of music on endothelial function showed an increased blood flow and a happier mood.


Mental Benefits

Stress:
Over the past years, music has been increasingly used as a therapeutic tool in the treatment of different diseases in healthy and ill subjects over recent years (e.g., the so called "Mozart effect"). Music has been found to lead to release of biochemical measurable stress-reducing effects in some individuals. Some kinds of music have also been known to cause changes in cardiac and neurological functions.
It has also been seen that music helps individuals perform better under pressure if listening to music. Such a study involving basketball players known to choke under pressure, showed improved performance by the same players when listening to upbeat music and lyrics.


Meditation:
Music has been found to cause actual change in brainwave. Researchers found that most music combines many different frequencies that cause a complex set of reactions in the brain, but researchers say specific pieces of music could enhance concentration or promote relaxation.

Mood:
A study found arousal and mood regulation to be the most important dimension of music listening closely followed by self-awareness.

Cognitive function:
Research has shown that upbeat music improves the efficiency and accuracy in performance of workers on assembly lines or quality-control operators. It helps them to stay focused on their work even though what they’re doing is not necessarily interesting, and attention would normally fade over time.

Anxiety:
When used in conjunction with conventional cancer treatments, music therapy has been found to help patients promote a better quality of life; better communicate their fear, sadness, or other feelings; and better manage stress, while alleviating physical pain and discomfort.

Patients:
There is sufficient practical evidence that listening to music while resting in bed after open heart surgery can reduce patients' stress level. Therefore it is recommended that music intervention be offered as an integral part of the multimodal regime offered to patients after cardiovascular surgery. It is a supportive source that increases relaxation. Music is also effective in under conditions and music can be utilized as an effective intervention for patients with depressive symptoms, geriatrics and in pain, intensive care or palliative medicine. However,  music used should be carefully selected incorporating a patient's own preferences to offer an effective method to reduce anxiety and to improve quality of life. The most benefit on health is seen in classic music, meditation music whereas heavy metal music or technosounds are even ineffective or dangerous and will lead to stress and/or life threatening arrhythmias.


References:
5 Science-Backed Reasons Why Music is Good for You (Health- Nov 11, 2014)
20 surprising, science-backed health benefits of music (USA Today- Dec 17, 2013)

Music reduces pain and increases functional mobility in fibromyalgia (Frontiers of Psychology- Feb 11, 2014)

Effects of music tempo upon submaximal cycling performance. (Scandinavian Journal of Medicine and Science in Sports- Aug 2010)

Music Enhances Performance and Perceived Enjoyment of Sprint Interval Exercise. (Medicine and Science in Sports and Exercise- Sep 8, 2014)
Effect of Rhythm on the Recovery From Intense Exercise (Journal of Strength and Conditioning Research- April 2013) 
Music improves sleep quality in students. (Journal of Advanced Nursing- May 2008)
Fast Food Restaurant Lighting and Music can reduce Calorie intake and increase Satisfaction
(Psychological Reports- Aug 2012) 
Positive Emotions and the Endothelium: Does Joyful Music Improve Vascular Health? (Circulation- 2008)
From music-beat to heart-beat: a journey in the complex interactions between music, brain and heart. (European Journal of Internal Medicine-Aug 2011)
Alleviating Choking: The Sounds of Distraction (Journal of Applied Sport Psychology- April 2009)
Symposium looks at therapeutic benefits of musical rhythm
 (Stanford News Service- May 2013)

The psychological functions of music listening (Frontiers in Psychology- May 24, 2013)

Music therapy in a comprehensive cancer center. (Journal of the Society of Integrative Oncology- Spring 2008)
Music and health--what kind of music is helpful for whom? What music not? (Published in a German Medical Journal- Dec 2009)

Why sitting up straight is really important

A bad posture doesn't only make us look unsmart and slouchy, it can lead to some serious health problems. Some of the commonly reported negative effects of a poor posture are;

Sore Muscles:
Because of our slouch our muscles have to work harder to keep the spine and vertebrae in place and protected, we end up with sore muscles by the end of the day.

Spinal Curvature:
A poor posture overtime can cause us to develop a spinal curvature which may effect the weight bearing capability of our spine. Naturally our spines have an "S" shape which is exacerbated with a slouch.

Subluxations:
A subluxation of the spine is the displacement of vertebrae from their normal position. It is a vertebral misalignment which often results from the altered spinal curvature. This leads to a painful back and also may affect the integrity of the whole spine.

Blood vessels constriction:
The altered spinal curvature and resulting subluxation of spine may lead to constriction of blood vessels traveling through the spinal cord. Thus cause blood flow constriction which may cause poor blood supply to muscles and nerves and can even lead to clot formation. Clot formation can be life-threatening as it can lead to deep vein thrombosis.

Nerve constriction:
As nerves are connected to the spinal cord through the length of the spine, any change in its curvature or alignment of vertebrae can lead to their constriction and cause pain in any part of the body. Most often seen are pain in the back or neck.

Here is a great article on first of all improving posture but also with tips on how to fix a bad posture.

Post by Health, Wellness and Mindfulness.



References:

Negative Effects of Poor Posture  (LIVESTRONG.com)

The serious and difficult outcomes of saving extremely premature babies.

According to the CDC 1 in every 8 babies born in the US is preterm (birth of an infant prior to 37 weeks of pregnancy). 35% of all infant deaths in 2009 were because of preterm related causes of death. The US health care system spent about $26 billion on preterm births in 2005.
But the statistic that should be raising concern is that 'preterm birth is also a leading cause of long-term neurological disabilities in children.'

With modern medicine and all our advances in medical sciences, we have made it possible to save babies born at 22-23 weeks of gestation.  But preterm births are associated with some serious short term and long term complications. Not only do these prevent the child from living a normal healthy life they can take a severe toll on the family and the community. 

In the article 'Nathan was born at 23 weeks. If I'd known then what I do now, I'd have wanted him to die in my arms' reporter Tracy McVeigh covers the story of Alexia Pearce mother of a three years old son who was born prematurely at 23 weeks and now lives a difficult life with cerebral palsy and chronic lung disease. Alexia loves her son deeply yet she asks if "we are always right to save premature babies". Here are excerpt of the story;

Alexia Pearce looks at her three-year-old son Nathan every day and feels the same rush of guilt. Guilt that she chose to let him live when he was born too early, just 23 weeks into her pregnancy. "If I'd known then what I know now about what extremely premature babies have to go though, I would not have chosen that for my little boy.

"I would have wanted them to give him to me and for him to pass away in my arms. I find the whole issue of what he has been put through, what he continues to be put through, very difficult. I feel very guilty that I took that decision, postponing the inevitable."

"He can't walk or talk. He's oxygen dependent, although hopefully that might change. He has chronic lung disease, cerebral palsy and global developmental delay. He has diabetes inspidus and his thermostat is a bit wonky so he gets hot and cold."
It is, says Pearce, a great taboo to wonder if she should have let her son go when he was born so fragile and weak, but one that she feels strongly that she should break. "More people need to be aware of what these little chaps go through," she said.
"I have no regrets that what has happened has happened. Now this most gorgeous little thing is here and I absolutely adore him. I am so glad I have got to know him. But that doesn't stop me knowing that all I have done is postpone the inevitable. He's not expected to live a very long life. I don't think he'll make it to his teens. He's so frail.

While the latest figures show that 39% of babies born at 24 weeks are now surviving with help from medical advances, the chances of those children suffering no serious ill-effects in later life are low – around six in 100.Last year, researchers from University College Hospital, London, found that premature babies were more sensitive to pain. All pre-term babies are more at risk of a lower IQ, poorer cognitive functioning, learning disabilities and behavioural problems such as attention deficit disorder than full-term babies.
Last year, researchers from University College Hospital, London, found that premature babies were more sensitive to pain. All pre-term babies are more at risk of a lower IQ, poorer cognitive functioning, learning disabilities and behavioural problems such as attention deficit disorder than full-term babies.
"You hear about 'miracle babies' or 'little fighters' and people have such a romantic view about premature babies – 'Oh, there's an incubator for a little while and then they go home and everything is rosy'. It's not."

"Obviously every life deserves a chance, every life. But you wouldn't put an adult through that. You wouldn't put an animal through it. If an adult required that level of medical intervention then someone would be taking the family aside and suggesting gently that the machines are switched off."
Pearce had no warning of her own premature birth, brought about by a sudden complication in the pregnancy, a placental abruption, and had none of the risk factors – she doesn't drink or smoke, isn't obese and her first son, Dominick, now five, was born at full term.

"Birth and death are the most natural processes a body can go through and Nathan's birth and treatment was so far removed from that. Strange birth, choices to be made, difficult bonding. I had to wait six weeks to hold my son and when I did he was still attached to a ventilator and I had many nurses around me. It was all so clinical."
An advocate or counsellor figure would, she feels, help the mother think more clearly about the situation.

But for Alexia Pearce, it's important for families to fully understand too that the difficult times do not end when the baby leaves the incubator. "When you go into labour that early, nobody is a winner," she said. "I'm not saying stop people from having their premature baby resuscitated. I'm not saying babies shouldn't be saved. I am saying that the myth that there is a happy ever after needs to be explored and it's important that we talk about it.

(Read Complete Article)

References:
'Nathan was born at 23 weeks. If I'd known then what I do now, I'd have wanted him to die in my arms' (The Guardian/The Observer)
CDC Reproductive Health- Preterm Births 
Preterm Births- Complications (Mayo Clinic) 

Neurodevelopmental, Health, and Family Outcomes for Infants Born Preterm

(NCBI- National Center for Biotechnology Information)

The damage caused by bullying persists much longer then the bullying itself

According to a longitudinal British study just published in the American Journal of Psychiatry, the detrimental effects of bullying can lasts for decades and influence a person's socioeconomic status, social relationships, often leading to a poorer quality of life as far out as in their 50s.
As reported by the researchers of the study;

The impact of bullying victimization was not limited to indicators of adult health. Children who  were frequently bullied had lower educational levels at midlife, and men in the labor market were  more likely to be unemployed and to earn less than their peers. Social relationships in adulthood were affected too; children who were bullied were at increased risk of living without a spouse or partner at age 50, were less likely to have met up with friends in the recent past, and were less  likely to have access to social support if they were sick. Bullying victimization also affected adult well-being; being bullied was associated with lower perceived quality of  life at age 50 and lower satisfaction with life so far. Cohort members who had been frequently bullied also anticipated less life satisfaction in the years to come. When  controlling for childhood confounders, bullying victimization became marginally associated with unemployment (for men), net pay (for men), and meeting friends in the  last 2 weeks. All other associations remained significant.
 
In this study data was collected from almost 98% of all births in one week of 1958 in Scotland, England and Wales, leading to about 18,000 participants. Subsequent follow-up were then carried out at age 7, 11 and 16 years in their childhood, and then at ages 23, 33, 42, and 50 years in adulthood. To assess presence and frequency of bullying during childhood researchers interviewed parents. Whereas the psychological distress resulting in adult life was assessed through various standardized test.

It is clear from these observations that in addition to effectively reducing incidents of childhood bullying efforts must be made to minimize its effect on mental, emotional and physical.

To learn more about bullying and to find help please check Stopbullying.gov


References:
Adult Health Outcomes of Childhood Bullying Victimization: Evidence From a Five-Decade Longitudinal British Birth Cohort (American Journal of Psychiatry)
Mental And Physical Toll Of Bullying Persists For Decades (Health News from NPR)
 

Green makes us all happier

A recent survey of 2500 individuals about anxiety, depression and stress conducted and analyzed by researchers at the University of Wisconsin- Madison. They also analyzed 229 neighborhoods for vegetation cover. The verdict; people who live close to a park and green spaces are happier!

These results were discussed on Co.Exist (Fast Company) by  Ben Schiller in his recent article, '

If You Live Near A Park, You're More Likely To Be Happy' 

Those places with more trees tended to be happier, and the association was "significant and sizable," according to a paper discussing the results. In fact, the relationship of happiness to trees was similar to well-known correlations, like unemployment. "The most interesting thing is that decreased symptoms attributed to green space were similar to decreases observed for other important determinants of mental health, including insurance status and income," wrote Kirsten Beyer, an assistant professor at the Medical College of Wisconsin, in an email.

The paper shows the difference in well-being levels between areas with zero tree canopy cover and 100% canopy cover was greater than the well-being difference between someone having and not having health insurance.

Read on




References:

Longitudinal Effects on Mental Health of Moving to Greener and Less Green Urban Areas

(International Journal of Environmental Research and Public Health)

If You Live Near A Park, You're More Likely To Be Happy'

(Fast Company- Co.Exist)