Health and Medicine 2020

HEALTH &

SPECIAL SECTION 1

SUNDAY, MARCH 22, 2020 |

MEDICINE

2020

Try out the Mediterranean diet How to properly deal with stress Special Advertising Supplement

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2 | Sunday, March 22, 2020

HEALTH & MEDICINE

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Sunday, March 22, 2020 | 3

HEALTH & MEDICINE

PERSONALIZED QUALITY CARE 1 of 177 Nationwide Dr. Larson is 1 of 177 physical therapists certified in clinical electrodiagnostic and nerve conduction studies (EMG/NCS) in the United States. His testing labs are located in Flagstaff, Lakeside and Payson.

PHYSICAL THERAPY

HYPNOTHERAPY works with subconscious to encourage change

DON BERLYN, PT

Certified Clinical Hypnotherapist Flagstaff Hypnotherapy‌

I‌ t’s all in the mind. Well, maybe not everything, but much of what makes life positive or negative. In this time of confusion, worry and stress, it is easy to imagine the worst possible outcome. The conscious mind goes there and the subconscious follows with emotional and physical effects.

Likewise, there are negative memories that can be revisited and re-experienced with all the emotions and physical sensations. The more a memory is practiced, the stronger it gets.

Awareness is a key to feeling better. The first step is noticing negative feelings based on the future or past. The next step is returning to the present moment. The classic method is to focus on the breath.

Here are other techniques that can work just as well: Closing the eyes, then noticing each sound in the environment, including music, in the moment.

Watching nature, a campfire or fireplace, the ocean, waterfall or river and the classic fish tank or Koi pond.

Use aromatherapy, either prepared scents or those found in nature.

Playing/interacting with a pet.

Receiving bodywork/massage.

Noticing all the qualities of food or drink, just like with a gourmet meal.

For more information Don Berlyn graduated from the Northern Arizona University Physical Therapy program in 1986. He became a Clinical Hypnotherapist in July 2007, certified by the American Council of Hypnotherapy Examiners. Flagstaff Hypnotherapy is located at 519 N. Leroux St. Hours of operation are MondaySunday, 10 a.m.-7 p.m. Call (928) 6998263 for a free consultation, or visit www. flagstaffhypnotherapy.com.

Once the mind is in the present, a sense of calm can be obtained. From the calm present, logical planning or envisioning a positive future can take place.

Traveling into the past can be useful too.

Find a positive memory, perhaps one in which a challenge was overcome, or a difficult time led to a better one.

Hypnotherapy and related techniques work to help people improve their lives using the power of their minds. Common uses are becoming smoke free, adopting healthy habits, achieving almost any kind of goal, relieving pain, decreasing blood pressure, overcoming test anxiety, social and public speaking anxiety, phobias, increasing confidence and many other issues. Behind many complaints are stress and anxiety, either general or specific. The techniques above can be part of any session, and sessions can take place in person, online or by phone.

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| SUNDAY, MARCH 22, 2020

HEALTH & MEDICINE

EXERCISING TIPS FOR ALL TYPES Most people know how important exercise is for a healthy lifestyle, but it’s not always the easiest habit to get into.

According to the Office on Women’s Health, this is particularly true for women who are overweight, older or have a disability, which can make finding the right exercises harder and can put women at greater risk. However, there are plenty of ways women of all sizes and abilities can work out safely and enjoy themselves.

Larger Women

Extra weight puts more stress on muscles and joints, so women who are overweight may have a harder time exercising. If you’re not exercising at all, start slowly — move more around the house, park a little farther from the store and stretch or lift small weights while you watch TV. You can use canned foods, water jugs and other household items as weights.

Walking is a great place to start. Start slow and walk for about 10 minutes; as you do this consistently, you’ll be able to increase your speed and walk for longer. Make sure you have good shoes and are walking somewhere safe.

If you have a gym membership, take advantage of the swimming pool or the stationary bikes, both of which are easier on joints. You can also get a session or two with a trainer to set up a routine.

Older Women

Exercise helps women prevent muscle and bone loss, prevent conditions like diabetes and reduce the effects of arthritis or depression. Much of the same exercises mentioned previously will help; start slowly, increase intensity over time and find a routine that fits into your day. Exercises you can do around the house include walking backward and standing from a sitting position. Balance exercises like yoga, pilates and tai chi are especially important for older women, which helps reduce your risk of falls.

Women with Disabilities

The OWH recommends women with disabilities get the same amount of exercise as all adults. Start with talking to your doctor; she can help you develop an exercise routine that won’t exacerbate your condition. A physical therapist or personal trainer also can help you figure out a routine. Look for opportunities like water aerobics classes, yoga and walking groups or workouts you can do at home and modify for your condition.

Consider joining a gym if possible, which will give you access to many different machines and classes.

Sunday, March 22, 2020 | 5

HEALTH & MEDICINE

The

Mediterranean

DIET

The Mediterranean Diet is ranked No. 1 among diets by U.S. News and World Report.

With its roots in the foods of the Mediterranean Sea region, it’s easy to see how this diet can be both delicious and healthful.

There’s no calorie counting, and the diet includes lots of fresh foods. Fat isn’t off the menu, and the menu is massive. The diet gets its flavoring from Mediterranean spices, and wine is allowed (in moderation).

The diet boasts benefits for weight loss, heart and brain health, cancer prevention, and diabetes prevention and control.

If you’re sold, here’s how to get started.

The Food

A Mediterranean diet includes fruits and vegetables (7 to 10 servings a day), breads and other whole grains such as potatoes and brown rice, as well as beans, nuts and seeds. Olive oil is a primary fat source, and moderate amounts of low-fat dairy, fish and poultry are encouraged.

Things to avoid include added sugar (soda, ice cream, syrup), white bread and refined wheat pasta, trans-fats, refined oils such as canola and soybean, processed meats, such as sausages and hot dogs, and processed foods.

Meal Prep

Because the Mediterranean diet relies heavily on fresh foods, meal prepping might help you stay on the diet during busy weekdays. You can base multiple dishes during the week on the same ingredients or fully cook meals ahead of time. For example, you can cook high-protein whole oat pancakes on the weekend and freeze them separately, then defrost one each morning for breakfast. You also could cook a batch of brown rice and use it as the grain in dinner on multiple weeknights.

Snack Ideas

Although hunger shouldn’t be a problem due to the high protein intake on the Mediterranean diet, there are plenty of ways to snack without breaking the rules. Some ideas include olives, cheese cubes, nuts, seeds, roasted chickpeas, dried fruits, tomatoes and avocados.

Tips and Tricks

Here are some tips from the Mayo Clinic for being successful on the Mediterranean Diet: • You don’t have to leave bread and pasta behind. Simply switch to whole-grain versions.

• Replace the red meat in your favorite dishes with chicken, fish or seafood.

• Add more seafood into your diet, aiming for twice a week.

• Use olive oil instead of butter whenever possible. Instead of spreading butter on a piece of bread, dip it in olive oil.

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| SUNDAY, MARCH 22, 2020

HEALTH & MEDICINE

CAFFEINE’S EFFECTS

ON MEN

Many American men rely on the mental and physical boost they receive from caffeine. Whether it’s consumed through coffee, energy drinks or pre-workout mixes, the potent stimulant helps maintain focus and increase alertness throughout the day.

The Food and Drug Administration estimates that 80 percent of

adults ingest some form of caffeine every day.

According to The Harvard Medical School, the effects of caffeine can impact the central nervous system instantly and peak within an hour of consumption. The body ultimately eliminates half of it within four to six hours.

Since reactions can vary dramatically between people, studying its exact risks is challenging to medical and scientific experts. However, there are several factual statistics that provide a better perspective on the effects caffeine has on men.

Heart Facts

The Journal of the American Heart Association states that high doses of the natural stimulant can temporarily raise your heart and blood pressure, which is dangerous to those suffering from heart disease. On the contrary, regular consumption for those with healthy cardiova sc u lar syste m s, wo n ’t

disrupt the heart’s rhythm enough to cause events like irregular patterns.

Memory

Experts have found that consuming caffeine can protect against dementia. In a study of adults aged 65 and older, the Journals of Gerontology: Series, found that those who ingested two to three eight-ounce cups of coffee for 10 years reported fewer dementia symptoms. Those who ingested about a half cup of coffee said that they experienced more signs of memory loss.

Manage Your Intake

If you rely on caffeine to propel you through your hectic schedule, you can gain peace of mind that it’s safe by visiting your physician. Discuss your intake and ensure that it is not creating detrimental damage to your heart or body.

When consuming caffeine, it’s essential to limit the sources you use for the stimulant. Drinks like black coffee and numerous teas can provide health benefits, but you should limit how much cream or sugar you add to sweeten the taste.

A study by the Journal of the American Medical Association suggests avoiding energy drinks, as too much can cause abnormal electrocardiograms after only two hours from consumption.

HEALTH & MEDICINE

SUNDAY, MARCH 22, 2020 |

7

NACA, Inc. offers support to northern Arizona Indigenous populations Native Americans for Community Action’s Reach UR Life (RUL) Suicide Prevention program recently announced the 2020 Northern Arizona Indigenous Youth Suicide Prevention Conference, to be held May 11-13, 2020, at the Twin Arrows Resort Conference Center in Flagstaff. The theme this year is “Enriching the Journey.”

NACA was awarded a Substance Abuse Mental Health Services Administration (SAMHSA) Garrett Lee Smith (GLS) State/ Tribal Youth Suicide Prevention grant on June 28, 2019. With this new grant the focus allowed an opportunity to rebrand the suicide prevention efforts on Indigenous youth in Coconino, Navajo and Apache Counties as well as those mental health and education professionals who work with these youth.

NACA’s Reach UR Life suicide prevention program provides training and technical assistance to youth-serving agencies and school systems to build capacity and sustainability in the workforce. Partners who receive training and technical assistance learn to provide early screening as well as

About NACA, Inc. NACA is a nonprofit organization that offers primary care and behavioral health services, health promotion and a low-cost fitness center based in Flagstaff, Arizona. Founded in 1971, NACA’s mission is to provide preventive wellness strategies, empower and advocate for Native peoples and others in need to create a healthy community based on Harmony, Respect and Indigenous Values. NACA serves all populations. To learn more about all the services and programs NACA offers, visit NACAinc.org or call (928) 773-1245. Stay up-to-date on new services, events and health topics by following NACA on provide resources and support for youth (10-24 years) exhibiting risk factors for suicide. NACA’s RUL program builds upon the National Suicide Prevention Plan and Zero Suicide framework efforts to effectively reduce the rates of suicide and suicide attempts in northern Arizona.

“Suicide is preventable, and through shared efforts and proper training we can all help to make it less of an impact within our northern Arizona communities,” NACA CEO Jeff Axtell said.

The RUL program focuses on Native American youth in Coconino, Navajo and Apache Counties and the communities of the Navajo Nation and Hopi communities. The Reach UR Life

program offers suicide prevention direct-services in cooperation with the NACA Behavioral Health Team.

This year’s conference seeks to bridge the relationships established with prior program cohorts and enrich continuous efforts to support the vital work of suicide prevention professionals and youth development professionals. Efforts include an emphasis on sustaining professional longevity, including supporting professional well-being. The conference strives to enrich new professionals, including educators, as they seek new tools to support at-risk youth. The conference also seeks to enrich the recovery and well-being efforts by all who have lived experiences.

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8 | Sunday, March 22, 2020

HEALTH & MEDICINE

SETTING FITNESS GOALS What are your fitness goals? Do you want to look great in a bathing suit? Do you want to improve your overall health or be less winded when climbing stairs? Having a goal in mind can help motivate you to stick with a diet and exercise plan.

There are as many different health goals as people, and no one goal is right for everyone. Work with a personal trainer to determine what you want to accomplish and set realistic goals.

The National Institutes of Health recommends writing down shortand long-term goals before you begin working on getting fit. Shortterm goals should include steps you will take over the next one to two weeks. Long-term goals should outline where you’d like to be in six months or more. Meeting your short-term goals can inspire longterm success.

Here are three goal-setting steps

from the NIH. 1. Write down your shortterm goals. Write down at least two short-term goals. This can include buying workout clothes or shoes, joining a gym or signing up for a fitness class. If you’re already active, set a goal to do more physical activity, increase the amount of weights you lift or try a new workout. Self Magazine encourages people to set their own unique goals, about which they are excited and can realistically achieve. The goals should also be specific. For example, rather than making a goal of being stronger, set a target of doing a certain number of pushups.

2. Write down your longterm goals. Write down at least two long-term goals. These are the goals you will measure your longterm progress against. Be realistic when setting long-term goals. You won’t be able to do every yoga pose

in a couple of weeks. Set measurable, achievable goals.

3. Revisit your goals. Goals can only be helpful if you continuously revisit them and track your progress. As you feel stronger and have more energy, you might decide to step up your goals a notch.

According to Self Magazine, you might need to be flexible about your definition of success. If it becomes apparent that a goal is unattainable, set a smaller, more achievable goal, or break the goal into steps.

Another factor in your ability to achieve your goals is having support. This can be a personal trainer, an online or phone-based health coach (check to see if your health plan or employer offers this service), or a supportive friend or family member. Talk to them about your goals so they can help you stay accountable and be there to discuss challenges you face along the way.

Save the Date

May 11-13, 2020 | Twin Arrows Resort Conference Center 2020 Northern Arizona Indigenous Youth Suicide Prevention Conference

“Enriching the Journey”

For further announcements, please follow @NACAFlagstaff Or visit us at http://www.nacainc.org/reach-ur-life.html Proposals accepted on the following topics until 4/10/2020: • Intergenerational trauma • Ethics & Cultural Competency/Humility • Brain Development • Stories of Hope, Survival and Prosperity • Workplace initiatives • Mindfulness and coping, and more • Preference for workshops that meet criteria for NASW CEUs, more details forthcoming

Conference activities include: • Honor Walk/Run • Engaging and interactive workshops • Space for healing • Training on helping someone with suicidal ideations—QPR and safeTALK • More!

For more information, please contact NACA’s Reach UR Life Program at (928)526-2968 or by email to Tallerita Tunney Rogers at trogers@nacainc.org

This flyer was funded in part under grant number SM082162 from the Substance Abuse and Mental Health Services Administration (SAMHSA) U.S. Department of Health and Human Services (HHS). The views, policies, and opinions expressed are those of the authors and do not necessarily reflect those of SAMHSA or HHS.

HEALTH & MEDICINE

SUNDAY, MARCH 22, 2020 |

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HEART HEALTH BY AGE There is no certain age to begin proactivity toward better cardiovascular health.

While many conditions like heart disease, high blood pressure and stroke increase as we get older, heart health is a lifelong commitment. In fact, the Centers for Disease Control and Prevention state half of all living Americans have at least one of the top three risk factors for developing an issue: high blood pressure, high cholesterol and smoking.

To promote a heart-healthy lifestyle for you and your loved ones, follow these age-appropri-

ate guidelines as recommended by the American Heart Association.

During Your 20s

Get a head start on heart health by practicing a safe lifestyle at an early age. Becoming familiar with the benefits of exercise while you’re young can make it easier to maintain the commitment as you get older. Create a workout that combines both cardio and strength training, then challenge yourself with more difficult routines.

It’s also beneficial to begin regular wellness exams and become familiar with your doctor. Annual

physicals allow professionals to monitor blood pressure, cholesterol and heart rates to ensure your body is functioning properly.

During Your 30s

When you find yourself balancing your family and career, heart health may be far from your mind.

However, it’s a perfect opportunity to instill healthy habits into your spouse and children. Start by researching healthy meals that you can eat at the dinner table and spending more time outdoors doing activities like hiking, biking or walking around the neighborhood.

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Teaching these healthy lessons to your children will ingrain positive behavior in their minds as they get older.

The ADA also recommends limiting the stress in your life as it can increase your heart rate and spike blood pressure to damaging levels.

During Your 40s

Now is the time to watch your weight. You will likely notice that your metabolism has slowed down making it more difficult to manage your waistline. Stick to a healthy diet and find a quality workout plan you enjoy. Sleep apnea oc-

curs in one in five adults and can contribute to high blood pressure, heart disease and stroke if not treated. Snoring is a significant symptom that something may by awry.

The 50s and Beyond

Symptoms of heart disease aren’t always as obvious as other signs of aging. Be vigilant with wellness checks and discuss any concerns with your doctor. Follow their guidelines for medication, diet and physical activity so you and your cardiovascular system can enjoy the golden years.

Overall wellness includes mental health.

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10 | Sunday, March 22, 2020

HEALTH & MEDICINE

Sessions available in person, online and by phone.

What is the PAIN in Your Life?

What KEEPS YOU AWAKE at Night?

What would make Your Life Better?

What are Your Goals?

The Answers could be as close as Your Mind.

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CONSULTATIONS ARE ALWAYS FREE.

THE HEART DISEASE

GENDER GAP While both men and women are at risk for heart disease and related problems, the symptoms and outcomes can vary greatly by gender. According to the U.S. National Library of Medicine, on average, cardiovascular issues develop seven to 10 years later in women.

Of course, many variables may introduce the disease earlier for both sexes. Factors like family medical history, lifestyle and diet can accelerate the buildup of plaque in our arteries which put us at serious risk for a heart attack or other problems. Regardless of gender, the American Heart Association encourages us to do the following: be physically active; don’t smoke and avoid secondhand smoke; and choose a healthy eating plan.

It’s also beneficial to participate in regular wellness exams with a qualified medical professional. They can identify problems and

develop a treatment plan.

Stay on top of your heart health by understanding the distinct differences between men and women.

Heart Disease in Women According to the Centers for Disease Control and Prevention, one in 16 women aged 20 and older has coronary heart disease. A unique culprit of heart disease in women is linked to pregnancy. Experts at the Harvard Medical School state that the presence of eclampsia or preeclampsia while pregnant can cause enough stress to the cardiovascular system to double the risk of heart attack or stroke.

Postmenopausal women may also experience an unusual change of shape in the heart muscle called Tako-tsubo cardiomyopathy. A factor like severe emotional stress is prone to affecting electrical activity

that often feels like a heart attack.

While symptoms for both genders include nausea, sweating and shortness of breath, the Mayo Clinic warns women that they are more likely to experience them while resting or even asleep.

Heart Disease in Men

Half of the men who die suddenly from coronary heart disease suffer no previous symptoms. This startling fact from the CDC shows the importance for males to maintain wellness checks and to be honest with their physicians about their health concerns.

Symptoms men will generally feel include chest or upper back pain, extreme fatigue, swelling ankles and fluttering feelings in the chest. Factors like an unhealthy diet and excessive alcohol use are significant contributors to heart disease found in men.

HEALTH & MEDICINE

SUNDAY, MARCH 22, 2020 |

Health and your Career If you’re struggling to find happiness in your career, the condition of your health can be a significant factor that’s holding you back.

The National Career Development Association reports a direct connection that healthy lifestyle habits impact work behavior with better posture, stress levels, attitude and energy.

Whether you are trying to break into a new industry or flourish in your current career path, taking your health seriously will significantly improve your performance.

Job Seekers

For those who are seeking employment,

practicing healthy behaviors is incredibly important. Improving your physical fitness can change the perception of your self-image, giving you confidence when meeting with different hiring managers.

Make sure to incorporate beneficial sleeping habits to ensure you’re well-rested before tackling each day’s job-hunting challenges.

Current Employees

Since the connection between health and productivity is becoming more relevant, it’s likely your workplace offers advantages through wellness programs.

Check with your human resources department for plans like discounted gym

memberships, incentives to lose weight or quit smoking and healthy eating challenges.

Participating in opportunities presented by your employer shows a commitment to perform at your best for the overall wellness of the company. Engaging in these programs can also allow you to network with other employees and introduce opportunities to socialize with managers and leaders.

Healthy Habits Begin at Home

To put your best foot forward in the workplace, building a healthy lifestyle at home is a significant first step. Follow these tips from the NCDA to boost your

overall health and impact your work performance.

Eat fresh. When grocery shopping, stick to the perimeter of the store. That’s generally where you will find fresh meat, fruits and vegetables and non-processed lunch meats.

Use body weight. If you can’t afford a gym membership, use your own body to create resistance during your workout.

Moves like pushups, planks, burpees and sit-ups can target muscles and increase your heart rate.

Participate in work gatherings. Your stress levels at the office can be lowered by attending counseling and career development activities outside of the office.

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12 | Sunday, March 22, 2020

HEALTH & MEDICINE

DEALING WITH STRESS According to the Office on Women’s Health, women report higher levels of stress than men.

This could be because women are more likely to work the second shift — doing the full-time job of household and family management in addition to working a full-time job. Chronic stress can have consequences like irritability, nervousness, depression, headaches and stomachaches; it can impact a woman’s ability to get pregnant, have negative effects on pregnancy and affect how she adjusts after childbirth. Stress also can affect menstruation and sexual desire and could make symptoms of PMS worse.

OWH suggested several ways to get a handle on your stressors and how you respond to them to help you live a healthier, less stressful life.

1. Know your stressors. Write down which situations cause the most stress and how you respond.

Taking notes can help you find patterns, which can allow you to prepare for those moments and take steps to alleviate or mitigate the stress you feel.

2. Set and enforce boundaries.

If you feel overwhelmed with projects, deadlines or other demands on your time, identify your priorities and cut back on nonessential tasks.

Learn to say no — at work, with your friends and family, with volunteer and church obligations.

3. Use your support system. Talk to family and friends and ask for their advice and support. Explain what you need from them and enlist their help in reducing stress. Consider talking to a counselor; even a couple of sessions can help give you coping tools.

4. Make sleep a priority. This includes both quantity and quality of sleep. Changing hormones women experience because of menstruation and pregnancy can contribute to a higher rate of insomnia and other sleep problems; insufficient sleep at

night can lead to lower productivity during the day and weakened immunity and can trigger or exacerbate a mental health condition. OWH recommends adults get seven to nine hours of sleep a night. Aim to go to bed and get up at the same times each day and reduce distractions in your bedroom.

5. Set one goal for better health.

You can’t fix everything, but you can find one habit that boosts your health that you have the energy to tackle. That can be taking a walk during your lunch break, taking the stairs or spending less time looking at your phone.

Sunday, March 22, 2020 | 13

HEALTH & MEDICINE

Primary care for the whole family

Family Medicine • Women’s Health • Pediatric Care

Flagstaff

IS LACK OF SLEEP A WARNING SIGN? If you’re struggling with conditions like insomnia or sleep apnea, significant heart problems may be the result. When you notice that falling asleep is difficult or uncomfortable, it’s good practice to discuss the problem with your doctor.

While it doesn’t always lead to a cardiovascular disorder, allowing an expert to get to the bottom of your sleeplessness is important.

The National Heart, Lung and Blood Institute urges Americans to get enough quality sleep to protect our mental and physical health.

Consistent deficiency can impact us immediately, like being unaware and causing an accident or it can cause chronic health problems over time. As an adult, the organization recommends

getting at least seven to eight hours per day.

To celebrate heart health, here are some beneficial reasons and excuses to get more shut eye.

Sleep Apnea

People with this disease are unable to enter deep periods of sleep that are crucial to regenerating chemicals that lower their blood pressure and heart rates. Over time, this will lead to the development of higher blood pressure during the day and a greater risk of developing cardiovascular disease. A study by the National Institutes of Health reveals that men who suffer from obstructive sleep apnea are 58% more likely to develop coronary heart disease than those without.

Recognizing a Sleep Problem

While serious cases cause people to have trouble falling or staying asleep, mild sleep apnea won’t always reveal obvious symptoms. The American Academy of Sleep Medicine reminds you to talk to your doctor if you notice these common signs: • Unusual daytime sleepiness or fatigue.

• Chronic snoring and unrefreshing sleep.

• Morning headaches or difficulty concentrating.

• Memory loss or irritability.

If you are experiencing these obstructions to a good night’s sleep, a physician can do a quick physical to see if you are at risk. The next steps usually include a sleep study and non-intrusive brain and blood tests.

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Hospice Is Where You Call Home Our hospice care is provided where the patient resides, whether in a private residence, assisted living facility, or nursing home. For 37 years, Northland Hospice & Palliative Care has served the community. Our clinical team will collaborate with the patient’s physician to provide exceptional end-of-life care.

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| SUNDAY, MARCH 22, 2020

HEALTH & MEDICINE

Benefits of Yoga for Men Of the 20.4 million people who participate in yoga, only 18% are men, according to a study by the Yoga Journal.

Participating in the workout, however, offers numerous health benefits for men and women alike.

Mixing up your routines with a few yoga classes can significantly improve your body and mind.

If you’re used to intense workouts that involve weightlifting or long-distance running, yoga can be a beneficial complement to release tightness that develops in your muscles.

The increased tension relief will enhance your fitness potential by creating a greater range of motion. Find a personal trainer in your area who specializes in yoga or sign up for a local class to learn how to unlock your true athletic form.

Improves Breathing

According to the American Lung Association, yoga involves breathing-based exercises that promote lung health and capacity. Many movements made during a yoga workout stretch and strengthen the muscles around the upper torso. In turn, these poses support the respiratory system by keeping the associated tissue strong and flexible.

Keep in mind, if you suffer from breathing prob-

lems like asthma or COPD, you should check with your physician before beginning a routine.

Balance Your Mind

Experts at Mental Health America state that yoga is beneficial to the mind, especially for those who suffer from depression, anxiety or post-traumatic stress disorder. Researchers credit the relaxation response as the practice that leads to better physical and mental health.

Psychology Today reports that relaxing yourself deeply into a yoga pose changes the firing pattern of the body’s nerve and chemical makeup. When concentrating on our posture and alignment, adrenaline devel-

opment halts, and our body stops releasing fatty acids and sugar into the bloodstream. The result of the change of nerve firing causes relaxation in the brain, heart and muscles.

Physical Benefits

When practicing yoga, the body also receives numerous health benefits.

Check out the physical changes you can feel, as reported by the American Osteopathic Association: • Increased muscle strength and tone.

• Maintaining a balanced metabolism.

• Less chronic back pain, arthritis and headaches.

• Lower blood pressure and less insomnia.

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