Finding the right meditation style for you

 

The key to finding the right style of meditation that suits you, is defining the reason why you’re meditating in the first place and your purpose.

 

To do that, you need to find a style that suits your goal, whether it is to find calm or discover clear thinking to reducing pain or connecting with the world, says mediation teacher and counsellor Nadine Cameron.

Here are a few meditation styles to kick-start your journey:

Mindfulness

Also known as vipassana, is the most popular form in the Western world. It’s about ‘being present’ and letting your mind run. It’s not recommended for those with pre-existing mental illness or emotional difficulty because spending too much time in your head can do more harm than good.

Zazen

As the generic term for seated meditation in the Buddhist tradition this is a minimal kind of meditation, done for long periods of time. There’s little focus on breath and with little guidance it can be hard to learn.

Transcendental meditation

Put simply, you sit with your back straight (ideally in the lotus or half-lotus posture) and repeat a mantra. It’s a simplified version from the non-dual Hindu paradigm Vedanta.

Kundalini

Also from Vedanta, the aim of this style is to become aware of a rising stream, which you ride to infinity through concentration on breath. Be weary though, this can have lead to the Kundalini syndrome, where people become hypersensitive to touch, light and sounds.

NEXT: Discover the benefits of meditation.

 

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VIDEO: How to perfect the sumo deadlift

 

 

WH&F Head Trainer Sheena-Lauren helps us perfect our form when completing the sumo deadlift. Add this exercise into your weekly workout routines to lift and firm those bums with this lower body workout. Be sure to follow the Women's Health & Fitness Magazine Youtube channel for more workouts, fat burning exercises and exclusive expert tips from Sheena-Lauren. Don't forget to snap your photos on Instagram and tag #RawFitspo.

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Poor Sleep May Not Add to Cholesterol Problems, Study Finds

WEDNESDAY, March 2, 2016 (HealthDay News) — Sleepless nights don’t appear to be linked to an increase in cholesterol levels, a new study indicates.

The exception seems to be people who take sleeping pills to treat insomnia, the researchers said.

There has been speculation about a possible link between insomnia and heart disease risk factors such as high cholesterol, because sleep apnea — another type of sleep disorder — has been linked to heart disease.

From the large U.S. National Health and Nutrition Examination Survey, the researchers behind the new study reviewed data on more than 19,000 people. They looked at information from 2005 to 2008. In people over age 20, the researchers found 11 percent had elevated levels of “bad” LDL cholesterol. Twenty-two percent had low levels of “good” HDL cholesterol. Just over 16 percent had high levels of triglycerides, another unhealthy blood fat, the study found.

Overall, the study found that rates of abnormal cholesterol levels were about the same for people with insomnia and those without the sleep problem.

However, people with insomnia who took sleeping pills were 118 percent more likely to have high LDL cholesterol than people who took sleeping aids but didn’t have insomnia, the study authors reported.

“The observed link between sleeping pill use and elevated LDL cholesterol is particularly concerning given the dramatic rise in the use of sedative medicine in the general population in recent years,” study author Dr. Nicholas Vozoris, from St. Michael’s Hospital in Toronto, said in a hospital news release.

Those who use sleeping pills may have more severe insomnia, which may contribute to their higher LDL cholesterol levels, he suggested.

The study only found an association between sleeping pill use and cholesterol problems, however; it didn’t prove cause-and-effect.

The study was published March 1 in the journal Sleep.

More information

The American Academy of Family Physicians has more about insomnia.

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Lazy Weekends May Boost Body Fat, Study Shows

By Maureen Salamon
HealthDay Reporter

WEDNESDAY, March 2, 2016 (HealthDay News) — Playing couch potato on the weekends may be even worse for your weight than working at a desk all week, new research suggests.

Exercise scientists reported that even a 20-minute reduction in sedentary time on Saturdays and Sundays added up to a loss of more than 2 pounds and 1.6 percent of body fat after a year. But the same association was not seen with sedentary time during the weekdays.

“We know that, on average, people consume less or eat healthier diets on weekdays,” explained study author Clemens Drenowatz, an assistant professor of exercise science at University of South Carolina in Columbia, S.C.

“So, they may be able to get by with less activity on weekdays because their diet makes up for it. On weekends, they’re eating more, which requires more activity or less sedentary behavior to offset,” Drenowatz said.

The study findings are scheduled to be presented Wednesday at an American Heart Association meeting in Phoenix. Studies presented at scientific conferences typically have not been peer-reviewed or published, and results are considered preliminary.

Much research in recent years has established an association between sedentary behavior — which includes time sitting watching television or using computers — with poor health outcomes, such as heart disease, diabetes, obesity and some cancers, according to the American College of Sports Medicine.

In a group of 332 adults aged 20 to 35, Drenowatz and his colleagues measured the time participants were sedentary by using a device that measured inactivity over a 10-day period. Participants also reported their own sedentary behaviors separately for weekdays and the weekend.

In addition, the study participants’ body weight and body fat measurements were taken every three months over a one-year period.

“From what we saw, the overall sedentary time wasn’t different on weekdays versus weekends,” Drenowatz said. “A lot of people had sedentary occupations, like office jobs, and they didn’t really make up for that on the weekends either. This suggests diet is the reason, though obviously more research needs to be done.”

Two clinicians from Christiana Care Health System in Wilmington, Del., weighed in on the findings. They suggested that healthy workplace behaviors — such as light lunches and midday walks — may help balance out the negative effects of sitting at a desk all day.

Many people “don’t really have the option of being that inactive on weekdays,” said Dr. Omar Khan, medical director for community health at Christiana Care. “Weekends are a whole different matter. There’s a big opportunity to be healthy — or, as many of us tend to be, fairly unhealthy. With a two-day chunk of potentially being a couch potato, anything we do in that space can be fairly significant.”

Karen Anthony, senior program manager for community health at Christiana Care, suggested that moving around for an extra 20 minutes on the weekends — which seemed to spur measurable weight loss in study participants — could lead to even more activity.

“Twenty minutes is a fraction of your weekend,” she said. “It doesn’t take a whole lot of extra movement to see that result.”

Drenowatz said it’s important to distinguish between exercising and merely reducing sedentary time, which means less sitting.

“I’m not telling people they need to go out and exercise — that’s a separate issue — but just to reduce their sedentary time. It may be just standing up and walking around a bit … can help,” Drenowatz suggested.

He and Khan also noted that a loss of 1.6 percent of body fat over one year simply by moving 20 minutes more on the weekends may have a positive impact on the risks for developing heart disease.

“A lot of people get caught up with body weight, but from a health perspective, body fat and where it’s located actually has a bigger impact on cardiovascular disease over the long term,” Drenowatz said.

More information

The American College of Sports Medicine offers tips on reducing sedentary behaviors.

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Inducing Labor May Not Boost C-Section Risk

By Amy Norton
HealthDay Reporter

WEDNESDAY, March 2, 2016 (HealthDay News) — Contrary to longstanding concerns, pregnant older women who have their labor induced near their due date may not face an increased risk of needing a cesarean section, a new clinical trial suggests.

British researchers found that when older first-time moms had their labor induced during the 39th week of pregnancy, they were at no greater risk of a C-section — or any other negative effects for themselves or their newborns.

Experts said the study, published in the March 3 issue of the New England Journal of Medicine, suggests that labor induction is safer than doctors have thought.

But the question remains: Is there any benefit to doing it when a woman is having a healthy pregnancy?

“There’s no clear evidence that there is,” said Dr. William Grobman, a professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine, in Chicago.

“This was a very good study, but it shouldn’t lead to any massive change in practice,” said Grobman, who wrote an editorial published with the study.

Officially, labor induction is recommended only in certain circumstances — such as when a woman has a medical condition that is putting her or her baby at risk, or if pregnancy goes beyond 42 weeks. (A full-term pregnancy lasts about 40 weeks.)

Labor induction for certain nonmedical reasons can be done — when a woman lives far from a hospital, for instance — but not before the 39th week of pregnancy, according to the American Congress of Obstetricians and Gynecologists (ACOG).

The new trial tested a practice that is not standard, Grobman said: Trying labor induction in women who were relatively older — age 35 and up — and expecting their first baby, but who were having a healthy pregnancy.

In theory, labor induction during the 39th week could prevent some late stillbirths. And previous studies have found that older women — particularly those having their first baby — are at greater risk of those stillbirths, said lead researcher Dr. Kate Walker.

But even with the increased risk, late stillbirth is rare. So, there’s been concern that any benefit of labor induction would be outweighed by potential complications, including a failed labor that then requires a C-section.

To get some answers, Walker and her colleagues at the University of Nottingham recruited 619 women older than 34 who were having their first baby. They randomly assigned half to have a labor induction during their 39th week of pregnancy, while the rest waited for Mother Nature or had an induction because a medical problem arose.

In the end, women with a planned induction showed no greater risk of needing a C-section. One-third of women in both groups had one.

On the other hand, induction did not show any difference in health of the moms or newborns.

But that, Walker said, was because the study was not large enough to detect effects on rare complications: No woman in either group suffered a late stillbirth.

“The ideal course would now be to perform a much larger trial to prove a reduction in stillbirths,” Walker said.

Grobman said he is leading just such a trial. It’s already underway and aims to ultimately enroll 6,000 first-time moms-to-be — of all ages, he noted.

The trial “has the potential,” he said, to prove whether or not labor induction can carry any benefit for women with healthy pregnancies.

“But for now,” Grobman said, “people should not be routinely asking for a labor induction in the 39th week.”

And unless there is a medical reason, he added, inductions should never be done before week 39, to help ensure a healthy newborn.

Walker acknowledged the unknowns, but also said that some older first-time mothers might not want to wait for more clinical trial results.

“If they are offered induction of labor at 39 weeks,” she said, “they can have peace of mind that it will not result in an increased risk of cesarean section, or worsening of their birth experience. This study provides evidence to help them make an informed choice.”

In the United States, the rate of labor induction has dipped slightly in recent years — after two decades of rising steadily, according the U.S. Centers for Disease Control and Prevention. In 2012, about 23 percent of all singleton births were induced.

More information

ACOG has more on labor induction.

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Too Much Sitting Can Harm Older, Female Heart Attack Survivors

WEDNESDAY, March 2, 2016 (HealthDay News) — An older woman who already survived one heart attack can cut her odds for a second one by exercising more and sitting less, a new study finds.

The study was led by Anna Gorczyca of Indiana University and included more than 800 postmenopausal women.
All of the women had no history of heart disease but had suffered a heart attack.

The researchers assessed the women’s physical activity levels using metabolic equivalents (METs) — a measure of energy expended by the body. For example, 7.5 MET-hours a week is equivalent to the 150 minutes a week of moderate exercise — a level recommended by many medical groups.

Compared to women who remained relatively inactive, women who boosted their activity levels after a heart attack to 7.5 MET-hours per week or more had a 57 percent lower odds for a subsequent heart attack, Gorczyca’s group found.

Women who maintained the recommended level of activity (or did more) both before and after their heart attack also experienced a 46 percent drop in their odds for a second attack, compared to the more inactive women, the study found.

Time spent sitting also seemed to matter: In a group of 514 women, a one-hour-per-day increase in sitting after a heart attack was associated with a 9 percent increased risk of death from all causes, the researchers found.

One expert in preventive health wasn’t surprised by the findings.

In prior studies, “sitting has been specifically identified as particularly harmful — even in those people who engage in regular exercise,” noted Dr. Penny Stern, director of preventive medicine at Northwell Health in Lake Success, N.Y. “It is sitting that made the difference,” she said.

“The key take-away from this work is that it appears that maintaining or increasing physical activity for women who’ve had heart attacks is not enough — decreasing sitting time is also essential,” Stern said.

The study was presented March 2 at an American Heart Association meeting in Phoenix. Findings presented at medical meetings are typically considered preliminary until published in a peer-reviewed journal.

More information

The U.S. Office on Women’s Health has more about exercise.

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One Alcoholic Drink Might Temporarily Bump Up Heart Risk

By Steven Reinberg
HealthDay Reporter

WEDNESDAY, March 2, 2016 (HealthDay News) — In as little as an hour after sipping a glass of wine or enjoying a cocktail, your risk of heart trouble and stroke may go up, new research suggests.

The good news is that within 24 hours, that same alcoholic beverage may protect against heart problems and stroke, the Harvard University researchers said. But, heavy drinkers don’t seem to get those protective effects.

“Heavy drinking increases risk both in the short term and the long term, but drinking smaller amounts has different effects in the subsequent hours than it does in the subsequent days and weeks,” said lead researcher Elizabeth Mostofsky. She’s an instructor at the Harvard School of Public Health and a postdoctoral fellow at Beth Israel Deaconess Medical Center in Boston.

It’s possible that the higher risk that occurs in the hours after drinking small amounts of alcohol may be outweighed by the long-term health benefits of moderate drinking, she said.

“If you drink, do so in moderation,” Mostofsky said. “There is consistent evidence that heavy drinking raises the risk of heart attack and stroke both in the long and short term.”

It’s important to note, however, that this study did not prove a cause-and-effect relationship. It only showed an association between drinking alcohol and heart disease and stroke risk.

The study was published March 2 in the journal Circulation. The findings were also to be presented Wednesday at an American Heart Association meeting in Phoenix.

Moderate drinking is defined as up to one drink a day for women and up to two drinks a day for men, according to the 2015 Dietary Guidelines for Americans. The guidelines define heavy drinking as more than four drinks a day for women (or more than eight drinks a week). For men, heavy drinking is more than five drinks in a day or 15 or more in a week.

The guidelines define one drink as a 12-ounce beer, 5 ounces of wine or 1.5 ounces of distilled spirits.

After having a drink, blood pressure rises and blood platelets, which are essential for clotting, become stickier, increasing the risk of heart attack and stroke, Mostofsky said.

Regularly drinking a little alcohol, however, appears to increase levels of HDL (“good”) cholesterol and reduce clotting, she said.

For the study, Mostofsky and colleagues reviewed 23 previously published studies that compared the risk of heart attack and stroke in the hours and days after drinking alcohol. In all, nearly 30,000 people were included in these studies.

The researchers found that within one to three hours, a single drink of alcohol increased heart rate and disrupted the heart’s normal rhythm. But at 24 hours, moderate drinking improved blood flow, the functioning of the lining of blood vessels and reduced clotting, the study showed.

Moderate drinking — up to six drinks a week in the studies — immediately increased the risk for heart attack and stroke, Mostofsky said. But within a day, it was protective and tied to a lower risk of heart attack or stroke from bleeding. Within a week, moderate drinking was linked with a lower risk of stroke from clots, she said.

Heavy drinking, however, was associated with higher risk of heart attack and stroke across the board, she said. Six to nine drinks a day increased the risk as much as twofold, while 19 to 30 drinks a week increased the risk as much as six times, the research revealed.

Other factors that might affect these findings, such as the age of participants or whether or not they had heart disease, couldn’t be evaluated in this study, Mostofsky said.

Dr. Gregg Fonarow, a professor of cardiology at the University of California, Los Angeles, said, “Alcohol has complex effects that may increase or decrease cardiovascular risk.”

Heavy drinking is associated with increased risk of heart attack and stroke in the hours and days after drinking, “and for this, and a variety of other reasons, is best avoided,” he said.

More information

For more on alcohol and heart health, visit the American Heart Association.

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Steep Decline in Unintended Pregnancies in U.S., Study Finds

By Dennis Thompson
HealthDay Reporter

WEDNESDAY, March 2, 2016 (HealthDay News) — Accidental pregnancies have reached a three-decade low in the United States, mostly because of long-acting contraceptive methods, a new study found.

The unintended pregnancy rate declined by 18 percent in women of childbearing years between 2008 and 2011, to “the lowest level we’ve seen in at least 30 years,” said Mia Zolna, a research associate at the Guttmacher Institute, a sexual and reproductive health research institute in New York City.

Among U.S. women aged 15 to 44, about 45 out of every 1,000 experienced an unintended pregnancy in 2011. This compared with 54 out of 1,000 women of childbearing age three years earlier, said Zolna and her Guttmacher co-author, Lawrence Finer.

Their report is published in the March 3 issue of the New England Journal of Medicine.

Also, unintended pregnancies occurred less frequently across the board, regardless of age, race, ethnicity or income, Zolna said.

This trend will have a positive impact on women at all levels of American society, said Dr. Adam Jacobs, director of family planning for Mount Sinai Hospital in New York City.

“You empower women to choose when they start their family. By doing that, you let them stay in education, which leads to a better income. They’re better able to plan their families and plan their lives,” Jacobs said.

The percentage of unintended pregnancies that ended in abortion remained fairly stable, 40 percent in 2008 compared with 42 percent in 2011, the researchers found.

The decline in unintended pregnancy is likely due to an uptick in use of long-acting, reversible contraceptives, most notably the IUD, Jacobs said.

While expensive up front, IUDs last three to five years, Jacobs said. Women fitted with an IUD — a small plastic device inserted in the uterus — don’t have to keep contraception in mind, while other methods require weekly, monthly or even daily attention.

The percentage of U.S. women who use IUDs and other long-lasting contraception tripled between 2007 and 2012, leaping from 4 percent to 12 percent, the study findings showed.

Leading medical societies, including the American Academy of Pediatrics and the American College of Obstetrics and Gynecology, recently have recommended the IUD as a first-line contraceptive choice for teens and women who haven’t had a baby, said Finer, director of domestic research at the Guttmacher Institute.

“Those groups of women have not traditionally been considered candidates for the IUD, but if you look at the evidence on safety and effectiveness, these methods can be used by a wide range of women,” Finer said.

The researchers assessed the unintended pregnancy rate using federal survey data.

The study authors found that the across-the-board decrease in accidental pregnancies included a more than 25 percent decline for:

• Girls 15 to 17 years old,
• Women cohabiting with a partner,
• Women with a low income level,
• Women without a high school education,
• Hispanic women.

Despite these advances, disparities remain for these groups compared to older, richer and white women, Zolna said.

“For example, poor women have unintended pregnancy rates that are about five times higher than that of higher-income women,” she said.

High school dropouts are about three times more likely to have an accidental pregnancy compared with college graduates, the researchers found. And black and Hispanic women are about twice as likely to have an unintended pregnancy compared with whites.

The Guttmacher researchers expect the unintended pregnancy rate could decline even further in coming years, with the passage of the Affordable Care Act, sometimes called Obamacare.

The Affordable Care Act requires insurers to cover all forms of contraception, without requiring a co-pay, Finer said.

“Given that we researched a period that was before the Affordable Care Act, we’re interested to see what is going to happen going forward,” Finer said. “We may see a continued downward trend.”

More information

For more on unintended pregnancy, visit the U.S. Centers for Disease Control and Prevention.

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Emotional Abuse During Childhood Linked to Adult Migraine Risk

WEDNESDAY, March 2, 2016 (HealthDay News) — Adults who suffered emotional abuse as children may have an increased risk of migraines, but such a link wasn’t seen with physical or sexual abuse, researchers are reporting.

“Emotional abuse showed the strongest link to increased risk of migraine,” study author Dr. Gretchen Tietjen, from the University of Toledo in Ohio, said in an American Academy of Neurology news release. “Childhood abuse can have long-lasting effects on health and well-being.”

But while the study showed an association between childhood emotional abuse and migraine, it did not prove cause and effect, Tietjen noted.

Of the nearly 14,500 young adults in the study, approximately 14 percent had been diagnosed with migraines. About 47 percent said they were emotionally abused during childhood, 18 percent said they were physically abused and 5 percent said they were sexually abused.

Sixty-one percent of those with migraines said they were abused as children, compared with 49 percent of those without migraines. After accounting for age, income, race and sex, the researchers concluded that adults with a history of childhood abuse were 55 percent more likely to have migraines than those who weren’t abused.

Further analysis showed that those who were emotionally abused as children were 52 percent more likely to have migraines than those who weren’t abused. However, adults who suffered physical or sexual abuse during childhood did not have a significantly higher risk for migraines than those who weren’t abused.

For the study, physical abuse was defined as being punched, kicked or thrown around. Sexual abuse included forced sexual touching or sexual relations, the researchers said.

The link between emotional abuse during childhood and increased migraine risk later in life remained after the researchers took into account depression and anxiety. In that analysis, adults who suffered emotional abuse as children were 32 percent more likely to have migraines than those who weren’t abused.

“More research is needed to better understand this relationship between childhood abuse and migraine. This is also something doctors may want to consider when they treat people with migraine,” Tietjen said.

The findings are to be presented in April at the American Academy of Neurology’s annual meeting, in Vancouver, Canada. Research presented at meetings is considered preliminary until published in a peer-reviewed journal.

More information

The American Academy of Family Physicians has more about migraines.

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Check Out These Free(!) Fitness Classes at Nike, Lululemon, and More

Photo: Getty Images

The rising popularity of boutique fitness studios (think Pure Barre and Orange Theory) has us all itching to discover fresh and fun ways to work out . The problem though, is that boutique studios tend to charge a pretty penny. A single class can set you back more than 30 bucks; and many yoga studios have drop-in fees around $20. But you don’t need to spend a fortune to score a great sweat sesh. Some of our favorite brands—from Lululemon to Nike—are offering free fitness classes in-stores and online, so you can breathe new life into your usual routine for no cost at all.

Lululemon Athletica

Since the company opened its first store in 1998, it has grown from a yoga-based brand to one that caters to all sorts of active pursuits. But in keeping with Lululemon‘s core mission, locations across the country offer complimentary in-store yoga classes. The stores partner with local studios that send in a certified instructor each week to teach an open-level class. And many locations collaborate with other types of fitness studios too, so they can offer additional classes. Some stores even facilitate a weekly run club.

RELATED: A 5-Minute Yoga Routine for Strong, Slim Arms

Sweaty Betty

Sweaty Betty’s #GetFit4Free community initiative includes in-store classes in select locations, as well as online videos of classes, including boxing, HIIT, barre, even boutique classes like Barry’s Bootcamp and Body by Simon—so you can do these super-intense workouts right in your living room, for free! Check out the offerings on Sweaty Betty’s YouTube channel too.

Nike

What can’t Nike do? In addition to providing us with some of our favorite high-performance gear, the brand also makes fitness accessible to anyone willing to put in the sweat. Most major cities across the country have a Nike+ Run Club, which offers a series of workouts aimed to help improve your running game, whether you’re a newbie or a seasoned athlete. Expert coaches and pacers teach classes for speed training, long runs, HIIT, full-body workouts, and more. Be sure to also download the free app Nike+ Training Club to access workouts you can do anywhere.

RELATED: 15 Running Tips You Need to Know

The North Face

If you gravitate toward more outdoorsy activities (say, hiking, climbing, or running) head to The North Face for their Mountain Athletics Training programs. The free sessions are held twice a week in Washington, D.C., Boston, Chicago, New York, and San Francisco at 6:30 p.m.—rain or shine. They are designed to get you closer to your goal, whether that’s building endurance, becoming a stronger skier, or summiting a 14er.

R.E.I.

Much like The North Face, R.E.I. offers programs designed to facilitate your adventures in your activity of choice, from paddling and cycling to climbing and snow sports. You can search by location or activity to find free classes, outings, and events run by experts.

RELATED: 11 Fitness Foods to Help You Get in Shape Faster

Athleta

The brand’s flagship location in New York City has a full schedule of free classes every day from 9 a.m. until the evening; and Athleta stores nationwide offer free classes—such as yoga, Core Fusion, and pilates—on weekends. Use the Athleta store locator to look up retailers and class schedules near you.

November Project

It’s not a retail brand, but the November Project is an incredible resource for people looking to get fit and join a community—all for free. It is a worldwide movement that holds members accountable for sticking to their outdoor workouts (no matter the weather). Currently, there are 21 groups in the U.S. All you have to do is find the nearest one and show up! “We welcome everyone and anyone regardless of age or fitness level,” the site explains. “Our members range from professional athletes and Olympians to recent couch potatoes that decided to do something about their fitness.”

RELATED: This is the Best HIIT Workout, According to Science

Your local running store

Many local shops organize weekly group runs and cross-training workouts that you can attend at no cost. One of the bigger networks of running stores, the Running Specialty Group, offers various events. Check to see if there is a store in your area and stop by to find out what they’re up to.

 

 

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