Thursday, February 15, 2007
Wednesday, February 14, 2007
Relaxation Techniques
Relaxation techniques often can help people with sleep problems get a good night’s sleep. Several relaxation techniques are listed below; click on any of the links to learn more.
Progressive Relaxation
Toe Tensing
Deep Breathing
Guided Imagery
Quiet Ears
Progressive Relaxation
This technique is often most useful when you tape the instructions beforehand. You can tape these instructions, reading them slowly and leaving a short pause after each one.
Lie on your back, close your eyes.
Feel your feet. Sense their weight. Consciously relax them and sink into the bed. Start with your toes and progress to your ankles.
Feel your knees. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel you upper legs and thighs. Fell their weight. Consciously relax them and feel them sink into the bed.
Feel your abdomen and chest. Sense your breathing. Consciously will them to relax. Deepen your breathing slightly and feel your abdomen and chest sink into the bed.
Feel your buttocks. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel your hands. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel your upper arms. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel your shoulders. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel your neck. Sense its weight. Consciously relax it and feel it sink into the bed.
Feel your head and skull. Sense its weight. Consciously relax it and feel it sink into the bed.
Feel your mouth and jaw. Consciously relax them. Pay particular attention to your jaw muscles and unclench them if you need to. Feel your mouth and jaw relax and sink into the bed.
Feel your eyes. Sense if there is tension in your eyes. Sense if you are forcibly closing your eyelids. Consciously relax your eyelids and feel the tension slide off the eyes.
Feel your face and cheeks. Consciously relax them and feel the tension slide off into the bed.
Mentally scan your body. If you find any place that is still tense, then consciously relax that place and let it sink into the bed.
Toe Tensing
This one may seem like a bit of a contradiction to the previous one, but by alternately tensing and relaxing your toes, you actually draw tension from the rest of the body. Try it!
Lie on your back, close your eyes.
Sense your toes.
Now pull all 10 toes back toward your face. Count to 10 slowly.
Now relax your toes.
Count to 10 slowly.
Now repeat the above cycle 10 times.
Deep Breathing
By concentrating on our breathing, deep breathing allows the rest of our body to relax itself. Deep breathing is a great way to relax the body and get everything into synchrony. Relaxation breathing is an important part of yoga and martial arts for this reason.
Lie on your back.
Slowly relax your body. You can use the progressive relaxation technique we described above.
Begin to inhale slowly through your nose if possible. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8–10 seconds.
Hold your breath for a second or two.
Then quietly and easily relax and let the air out.
Wait a few seconds and repeat this cycle.
If you find yourself getting dizzy, then you are overdoing it. Slow down.
You can also imagine yourself in a peaceful situation such as on a warm, gentle ocean. Imagine that you rise on the gentle swells of the water as you inhale and sink down into the waves as you exhale.
You can continue this breathing technique for as long as you like until you fall asleep.
Guided Imagery
In this technique, the goal is to visualize yourself in a peaceful setting.
Lie on your back with your eyes closed.
Imagine yourself in a favorite, peaceful place. The place may be on a sunny beach with the ocean breezes caressing you, swinging in a hammock in the mountains or in your own backyard. Any place that you find peaceful and relaxing is OK.
Imagine you are there. See and feel your surroundings, hear the peaceful sounds, smell the flowers or the barbecue, fell the warmth of the sun and any other sensations that you find. Relax and enjoy it.
You can return to this place any night you need to. As you use this place more and more you will find it easier to fall asleep as this imagery becomes a sleep conditioner.
Some patients find it useful to visualize something boring. This may be a particularly boring teacher or lecturer, co-worker or friend.
Quiet Ears
Lie on your back with your eyes closed.
Place your hands behind your head. Make sure they are relaxed.
Place your thumbs in your ears so that you close the ear canal.
You will hear a high-pitched rushing sound. This is normal.
Listen to this sound for 10–15 minutes.
Then put your arms at your sides, actively relax them and go to sleep.
Relaxation techniques often can help people with sleep problems get a good night’s sleep. Several relaxation techniques are listed below; click on any of the links to learn more.
Progressive Relaxation
Toe Tensing
Deep Breathing
Guided Imagery
Quiet Ears
Progressive Relaxation
This technique is often most useful when you tape the instructions beforehand. You can tape these instructions, reading them slowly and leaving a short pause after each one.
Lie on your back, close your eyes.
Feel your feet. Sense their weight. Consciously relax them and sink into the bed. Start with your toes and progress to your ankles.
Feel your knees. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel you upper legs and thighs. Fell their weight. Consciously relax them and feel them sink into the bed.
Feel your abdomen and chest. Sense your breathing. Consciously will them to relax. Deepen your breathing slightly and feel your abdomen and chest sink into the bed.
Feel your buttocks. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel your hands. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel your upper arms. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel your shoulders. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel your neck. Sense its weight. Consciously relax it and feel it sink into the bed.
Feel your head and skull. Sense its weight. Consciously relax it and feel it sink into the bed.
Feel your mouth and jaw. Consciously relax them. Pay particular attention to your jaw muscles and unclench them if you need to. Feel your mouth and jaw relax and sink into the bed.
Feel your eyes. Sense if there is tension in your eyes. Sense if you are forcibly closing your eyelids. Consciously relax your eyelids and feel the tension slide off the eyes.
Feel your face and cheeks. Consciously relax them and feel the tension slide off into the bed.
Mentally scan your body. If you find any place that is still tense, then consciously relax that place and let it sink into the bed.
Toe Tensing
This one may seem like a bit of a contradiction to the previous one, but by alternately tensing and relaxing your toes, you actually draw tension from the rest of the body. Try it!
Lie on your back, close your eyes.
Sense your toes.
Now pull all 10 toes back toward your face. Count to 10 slowly.
Now relax your toes.
Count to 10 slowly.
Now repeat the above cycle 10 times.
Deep Breathing
By concentrating on our breathing, deep breathing allows the rest of our body to relax itself. Deep breathing is a great way to relax the body and get everything into synchrony. Relaxation breathing is an important part of yoga and martial arts for this reason.
Lie on your back.
Slowly relax your body. You can use the progressive relaxation technique we described above.
Begin to inhale slowly through your nose if possible. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8–10 seconds.
Hold your breath for a second or two.
Then quietly and easily relax and let the air out.
Wait a few seconds and repeat this cycle.
If you find yourself getting dizzy, then you are overdoing it. Slow down.
You can also imagine yourself in a peaceful situation such as on a warm, gentle ocean. Imagine that you rise on the gentle swells of the water as you inhale and sink down into the waves as you exhale.
You can continue this breathing technique for as long as you like until you fall asleep.
Guided Imagery
In this technique, the goal is to visualize yourself in a peaceful setting.
Lie on your back with your eyes closed.
Imagine yourself in a favorite, peaceful place. The place may be on a sunny beach with the ocean breezes caressing you, swinging in a hammock in the mountains or in your own backyard. Any place that you find peaceful and relaxing is OK.
Imagine you are there. See and feel your surroundings, hear the peaceful sounds, smell the flowers or the barbecue, fell the warmth of the sun and any other sensations that you find. Relax and enjoy it.
You can return to this place any night you need to. As you use this place more and more you will find it easier to fall asleep as this imagery becomes a sleep conditioner.
Some patients find it useful to visualize something boring. This may be a particularly boring teacher or lecturer, co-worker or friend.
Quiet Ears
Lie on your back with your eyes closed.
Place your hands behind your head. Make sure they are relaxed.
Place your thumbs in your ears so that you close the ear canal.
You will hear a high-pitched rushing sound. This is normal.
Listen to this sound for 10–15 minutes.
Then put your arms at your sides, actively relax them and go to sleep.
To our readers: We hope you find the following bibliography helpful!
Bibliography
Center for Mindfulness in Medicine, Health Care, and Society
(A)Peer-reviewed papers
Kabat-Zinn, J. An out-patient program in Behavioral Medicine for chronic pain patients based on the
practice of mindfulness meditation: Theoretical considerations and preliminary results. Gen. Hosp. Psychiatry (1982) 4:33-47.
Kabat-Zinn, J., Lipworth, L. and Burney, R. The clinical use of mindfulness meditation for the self-
regulation of chronic pain. J. Behav. Med. (1985) 8:163-190.
Kabat-Zinn, J., Lipworth, L., Burney, R. and Sellers, W. Four year follow-up of a meditation-based
program for the self-regulation of chronic pain: Treatment outcomes and compliance. Clin.J.Pain (1986) 2:159-173.
Kabat-Zinn, J. and Chapman-Waldrop, A. Compliance with an outpatient stress reduction program: rates
and predictors of completion. J.Behav. Med. (1988) 11:333-352.
Ockene, J., Sorensen, G., Kabat-Zinn, J., Ockene, I.S., and Donnelly, G. Benefits and costs of lifestyle
change to reduce risk of chronic disease. Preventive Medicine, (1988) 17:224-234.
Bernhard, J., Kristeller, J. and Kabat-Zinn, J. Effectiveness of relaxation and visualization techniques as a adjunct to phototherapy and photochemotherapy of psoriasis. J. Am. Acad. Dermatol. (1988) 19:572-73.
Ockene, J.K., Ockene, I.S., Kabat-Zinn, J., Greene, H.L., and Frid, D. Teaching risk-factor counseling skills
to medical students, house staff, and fellows. Am. J. Prevent. Med. (1990) 6 (#2): 35-42.
Kabat-Zinn, J., Massion, A.O., Kristeller, J., Peterson, L.G., Fletcher, K., Pbert, L., Linderking, W.,
Santorelli, S.F. Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. Am. J Psychiatry (1992) 149:936-943.
Miller, J., Fletcher, K. and Kabat-Zinn, J. Three-year follow-up and clinical implications of a mindfulness-based stress reduction intervention in the treatment of anxiety disorders. Gen. Hosp. Psychiatry (1995) 17:192-200.
Massion, A.O., Teas, J., Hebert, J.R., Wertheimer, M.D., and Kabat-Zinn, J. Meditation, melatonin, and breast/prostate cancer: Hypothesis and preliminary data. Medical Hypotheses (1995) 44:39-46.
Kabat-Zinn, J. Chapman, A, and Salmon, P. The relationship of cognitive and somatic components of anxiety to patient preference for alternative relaxation techniques. Mind/ Body Medicine (1997) 2:101-109.
Kabat-Zinn, J., Wheeler, E., Light, T., Skillings, A., Scharf, M.S., Cropley, T. G., Hosmer, D., and Bernhard, J. Influence of a mindfulness-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA) Psychosomat Med (1998) 60: 625-632.
Saxe, G.A., Hebert, J.R., Carmody, J.F., Kabat-Zinn, J., Rosenzweig, P.H., Jarzobski, D., Reed, G.W., and Blute, R.D. Can diet, in conjunction with stress reduction, affect the rate of increase in prostate-specific antigen after biochemical recurrence of prostate cancer? J Urology (2001) 166:2202-2207.
Kabat-Zinn, J. Mindfulness-based interventions in context: Past, present, and future. Clin
Psychol Sci Pract, (2003) 10: 144-156.
Davidson, R.J., Kabat-Zinn, J., Schumacher, J. Rosenkranz, M., Muller, D., Santorelli, S.F., Urbanowski,
F., Harrington, A., Bonus, K., and Sheridan, J.F. Alterations in brain and immune function
produced by mindfulness meditation, Psychosom Med (2003) 65:564-570.
Bishop, S., Lau, M., Shapiro, S., Carlson, L., Anderson, N., Carmody, J., Segal, Z., Abbey, S., Speca, M.,
Velting, D., and Devins, G. Mindfulness: A Proposed Operational Definition,. Clin Psychol Sci Pract, (2004) 11:230-241.
Ying Wai Lam, James A. Mobley, James E. Evans, James F. Carmody, Shuk-Mei Ho. Mass Profiling-
Directed Isolation and Identification of a Stage-Specific Serologic Protein Biomarker of Advanced Prostate Cancer. Proteomics, (2005) In Press.
(B) Book Chapters & Monographs
Kabat-Zinn, J. Assessment of body image in chronic pain patients: The Body Parts Problem Assessment
Scale. In:Pain Measurement and Assessment, R. Melzack (Ed.) Raven, New York (1983) pp. 227-231.
Kabat-Zinn, J. The Sports Performance Factors, Rippe, J. Southmayd, W. Pappas, A., Clark, N, and Kabat-
Zinn, J. Putnam, New York,1986. Chapters on Flexibility (pp. 96-107) and Mental
Strategies (pp. 126-143).
Santorelli, S.F., "Mindfulness and Mastery in the Workplace: 21 Ways to Reduce Stress During the
Workday", Buddhist Peace Fellowship Newsletter, Berkeley, CA, Fall (1987).
Santorelli, S.F. A qualitative case analysis of mindfulness meditation in an outpatient stress reduction clinic
and its implications for the development of self-knowledge. Doctoral Thesis, University of Massachusetts, Amherst, May, 1992.
Kabat-Zinn, J. Psychosocial Factors in Coronary Heart Disease: Their Importance and Management. In
Ockene, IS and Ockene J (Eds) Prevention of Coronary Heart Disease, Little Brown, Boston, 1993, pp. 299-333.
Kabat-Zinn, J. Mindfulness Meditation: Health Benefits of an Ancient Buddhist Practice. In Goleman, D.
and Gurin, J. (eds). Mind/Body Medicine, Consumer Reports Books, Yonkers, NY, 1993.
Kabat-Zinn, J. Meditation. In Moyers, B. Healing and the Mind, Doubleday, NY, 1993, pp. 115-143.
Kabat-Zinn, J. Forward to Choices in Healing, Michael Lerner, MIT Press, Cambridge, MA, 1994, pp.xi-
xvii.
Kabat-Zinn, J. Forward to Loving Kindness, Sharon Salzberg, Shambhala, Boston, 1995, pp. ix-x.
Santorelli, S.F. " What Does It Mean To Teach Mindfulness-Based Stress Reduction. In: Indra's Net: The
Bulletin of theMindfulness-Based Stress Reduction Network July 1995; Vol.1 Issue 1
Kabat-Zinn, J. Catalyzing Movement Toward a More Contemplative/Sacred-Appreciating/Non-Dualistic
Society. Project on the Contemplative Mind in Society, Williamsburg, MA 01096.
Kabat-Zinn, J. Mindfulness Meditation. What It Is, What It Isn't, and Its Role in Health Care and Medicine,
in Haruki, Y. and Suzuki, M. (eds) Comparative and Psychological Study onMeditation. Eburon, Delft, Netherlands, 1996, pp. 161-170.
Santorelli, S.F. "Qualities and Qualifications for Mindfulness-Based Stress Reduction Instructors."
In: Indra's Net: The Bulletin of the Mindfulness-Based Stress Reduction Network July 1996; Vol. 1 Issue 2
Santorelli, S.F. "Mindfulness and Mastery in the Workplace: 21Ways to Reduce Stress During the
Workday." (revised) book chapter in Engaged Buddhist Reader, Parallax Press, Berkeley, CA (1996)
Santorelli, S.F. "Gathering Ourselves Together": A Teacher Development Intensive in Mindfulness-Based
Stress Reduction. In: Indra's Net: The Bulletin of the Mindfulness-Based Stress Reduction Network June 1997; Vol.2 Issue 2
Kabat-Zinn, J., Massion, A.O., Hebert, J.R., Rosenbaum, E. Meditation. In Textbook of Psycho-oncology,
Jimmie Holland, M.D.(ed). Oxford University Press, Oxford, 1998, pp. 767-779.
Salmon, P., Santorelli, S., and Kabat-Zinn, J. Intervention elements promoting high adherence to
mindfulness-based stress reduction programs in the clinical behavioral medicine setting. In Handbook for Health Behavior Change, Judith K. Ockene, Ph.D. (ed), Springer, 1998, pp. 239-266.
Santorelli, S.F. "The Program Mandala for the Center for Mindfulness in Medicine, Health Care, and
Society: Clinical and Educational Quadrants." In: Indra's Net: The Bulletin of the Mindfulness-Based Stress Reduction Network March 1998 Vol.3 Issue 1.
Kabat-Zinn, J. Indra’s Net at Work: The Mainstreaming of Dharma Practice in Society. In Watson, G.,
Batchelor, S., and Claxton, G. (Eds). The Psychology of Awakening: Buddhism, Science, and Our Day-to Day Lives. Rider, 226-249, 1999.
Kabat-Zinn, J. Commentary: Participatory medicine. In Journal of European Academy of Dermatology and
Venereology (2000) Vol. 14, 239-240
Kabat-Zinn, J., Relman, A., Riley, D., Hosmer, D., Dossey, L., Parsing the data: An examination of a study
on meditation and the treatment of psoriasis: A critical exchange. Advances in Mind-body Medicine Vol.17 pg. 66-77 (2001)
Santorelli, S.F. The Pull of the Soul Toward the Possible: The Emerging Vision and Work of The Center
For Mindfulness. Center for Mindfulness, University of Massachusetts Medical School (2001).
Blacker, M. “Meditation” in Holistic Health and Healing, Mary Anne Bright (Ed) F.A. Davis Pub,
Philadelphia (2002).
Kabat-Zinn, J., Massion, A.O., Hebert, J.R., Rosenbaum, E. Meditation. In Breast Cancer:
Beyond Convention. M. Tagliaferri, I. Cohen, and D. Tripathy (Eds), Simon & Schuster,
NY, 2002, pp 284-314.
Kabat-Zinn, J. Mindfulness: The Heart of Rehabilitation. Foreword to Complementary and
Alternative Medicine in Rehabilitation, E. Leskowitz (Ed.) Churchill Livingstone,
2002, xi-xiv.
Kabat-Zinn, J. Foreword to: Segal, ZV, Williams, JMG, and Teasdale, JD. Mindfulness-Based
Cognitive Therapy: A New Approach to Preventing Relapse, Guilford, NY, 2002.
Kabat-Zinn, J. Mindful Yoga. Yoga International, Honesdale, PA, Vol. 70, March, 2003, pp.86-93.
Kabat-Zinn, J. Foreword to: Group Wellness Programs for Chronic Pain and Disease
Management, C. McManus, Butterworth-Heineman, Philadelphia, 2003, in press.
Kabat-Zinn, J. Foreword to: Calming Your Anxious Mind, J. Brantley, New Harbinger, 2003, in press.
(C) Books
Kabat-Zinn, J. Full Catastrophe Living: Using the Wisdom of Your Body andMind to Face Stress, Pain and
Illness, Delacorte, NY 1990
Editions in German (1991), Japanese (1993), Italian (1993), Korean (1998) Dutch (2000) Spanish
(2004).
Kabat-Zinn, J. Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, Hyperion, New York, Jan. 1994
Editions in England (1994), Germany (1995), France (1996), Spain (1996), Italy (1996),
Poland (1996), Viet Nam (1996), Holland (1996), Sweden (1997), Czech Republic (1998), Russia (1998), Israel (1998), Denmark (2000), Portugal (2000), Brazil (2001), Croatia (2002), Korea (2002), China (2003).
Santorelli, S.F. Heal Thy Self: Lessons on Mindfulness in Medicine Random House/Bell Tower, 1999
Editions in Germany (2000) and Holland (2000)
Kabat-Zinn, J. Coming to Our Senses: Healing Ourselves and the World Through Mindfulness, Hyperion,
New York, 2005
Rosenbaum, E. Here for Now: Living Well with Cancer through Mindfulness Satya House Publications,
2005
(D) Published Abstracts of Presentations at
Scientific Meetings (1981-1994)
Kabat-Zinn, J. and Burney, R. (1981) The clinical use of awareness meditation in the self-regulation of
chronic pain. Pain Supplement 1, p.S273 (abs). Poster presented at III World Congress on Pain, Edinburgh, August, 1981.
Kabat-Zinn, J., Lipworth, L., Sellers, W., Brew, M., and Burney, R. Reproducibility and four year follow-
up of a training program in mindfulness mediation for the self-regulation of chronic pain. Pain Supplement 2 pg.S303 (1984) (abs).Poster presented at IV World Congress on Pain, Seattle, Sept, 1984.
Kabat-Zinn, J., Beall, B. and Rippe, J. A systematic mental training program based on mindfulness
meditation to optimize performance in collegiate and olympic rowers. Poster presented at VI World Congress in Sport Psychology, Copenhagen, Denmark, June, 1985.
Bath, J., Alfred, H. Powell, P., Cohen, A., Baker., S. and Kabat-Zinn, J. Patient Education: Relaxation training via videotape reduces cramping in patients undergoing chronic hemodialysis. Paper presented at APHA, Washington, D.C., Nov.18, 1985.
Kabat-Zinn, J., Goleman, D., and Chapman-Waldrop, A. Relationship of cognitive and somatic
components of anxiety and depression to patient preference for alternative relaxation techniques. Poster presented at SBM, San Francisco, March 1986.
Kabat-Zinn, J. Sellers, W. and Santorelli, S. Symptom reduction in medical patients following stress management training. Poster presented at AABT Meetings, Chicago, Nov. 15, 1986.
Kabat-Zinn, J. and Chapman-Waldrop, A. Compliance with physician referral for stress management training. Poster presented at AABT Meetings, Chicago, Nov. 15, 1986.
Kabat-Zinn, J. Six-month hospital visit cost reductions in medical patients following self-regulatory
training. Poster presented at SBM, Washington D.C. March 22, 1987.
Chapman-Waldrop, A. and Kabat-Zinn, J. SCL-90-R symptom profiles for seven diagnostic categories of medical patients. Poster presented at SBM, Washington, D.C., March 21, 1987.
Chapman-Waldrop, A. and Kabat-Zinn, J. Patient evaluation of multiple relaxation techniques:
relationship to compliance and treatment outcome. Poster presented at SBM, Washington, D.C., March 22, 1987.
Kabat-Zinn, J. and Chapman-Waldrop, A. Compliance with physician referral for cognitive/behavioral intervention in chronic pain patients. Pain Suppl 4, pg. S170 1987.
Kabat-Zinn, J., Tarbell, S., French, C., Santorelli, S., Dubois, J., Curley, F., Pratter, M., and Irwin, R. Functional status of patients with COPD following a behavioral pulmonary rehabilitation program. Poster presented at SBM Meetings, Boston, April 29 (1988).
Frid, D., Ockene, J., Kabat-Zinn, J., Tarbell, S., and Doefler, L. Training primary care physicians in
behavioral medicine: graduate medical education. Paper presented at SBM Meetings, Boston, April 30 (1988).
Kabat-Zinn, J. The clinical uses of mindfulness in behavioral medicine. Paper presented at AABT
Meetings, Washington D.C., November 5, 1989
Curley, F.J., French, C.L., Tarbell, S., Kabat-Zinn, J., and Irwin, R.S. Do patients perceive and cope with
dyspnea similarly to pain? Paper presented at the American Thoracic Society Meetings, Boston, May 21, 1990.
Weinberger, J., McLeod, C., McClelland, D., Santorelli, S.F., and Kabat-Zinn, J. Motivational change following a meditation-based stress reduction program for medical outpatients. Poster presented at the lst International Congress of Behavioral Medicine, Uppsala, Sweden, June 28, 1990.
Kristeller, J., Peterson, L., Massion, A., Pbert, L., Miller, J., and Kabat-Zinn, J. Mindfulness-based stress reduction in the treatment of anxiety disorders: effectiveness and limitations. Poster presented at the lst International Congress of Behavioral Medicine, Uppsala, Sweden, June 28, 1990.
Kabat-Zinn, J., Mumford, G., Levi-Alvares, D., Santorelli, S., and Skillings, A. A mindfulness-meditation
based stress reduction clinic for low-income inner city residents: outcomes and receptivity. Poster presented at the 14th annual meeting of the Society of Behavioral Medicine, San Francisco, March 11, 1993.
Miller, J., Fletcher, K., and Kabat-Zinn, J. Effectiveness of a meditation-based stress reduction intervention
in the treatment of anxiety disorders: Three-year follow-up. Poster presented at Society of Behavioral Medicine, San Francisco, March 11, 1993.
Kabat-Zinn, J. Some clinical and social applications of Buddhist mindfulness meditation in mainstream
medicine and health care. Paper presented, First International Congress on Health Psychology, Tokyo, Japan, July 28, 1993.
Kabat-Zinn, J. Mindfulness: What it is and what it isn't, and its value in mainstream medicine, health care, and daily living. Paper presented at International Symposium on the Comparative and Psychological Study of Meditation, Makuhari, Japan, August 2, 1993.
Kabat-Zinn, J. A fifteen-year experience using mindfulness meditation and yoga in the mainstream of
medicine and health care. Paper presented at the Society of Behavioral Medicine Annual Meeting, Boston, April 14, 1994, and at the American Psychosomatic Society Annual Meeting, Boston, April 14, 1994.
Revised March 2005
Bibliography
Center for Mindfulness in Medicine, Health Care, and Society
(A)Peer-reviewed papers
Kabat-Zinn, J. An out-patient program in Behavioral Medicine for chronic pain patients based on the
practice of mindfulness meditation: Theoretical considerations and preliminary results. Gen. Hosp. Psychiatry (1982) 4:33-47.
Kabat-Zinn, J., Lipworth, L. and Burney, R. The clinical use of mindfulness meditation for the self-
regulation of chronic pain. J. Behav. Med. (1985) 8:163-190.
Kabat-Zinn, J., Lipworth, L., Burney, R. and Sellers, W. Four year follow-up of a meditation-based
program for the self-regulation of chronic pain: Treatment outcomes and compliance. Clin.J.Pain (1986) 2:159-173.
Kabat-Zinn, J. and Chapman-Waldrop, A. Compliance with an outpatient stress reduction program: rates
and predictors of completion. J.Behav. Med. (1988) 11:333-352.
Ockene, J., Sorensen, G., Kabat-Zinn, J., Ockene, I.S., and Donnelly, G. Benefits and costs of lifestyle
change to reduce risk of chronic disease. Preventive Medicine, (1988) 17:224-234.
Bernhard, J., Kristeller, J. and Kabat-Zinn, J. Effectiveness of relaxation and visualization techniques as a adjunct to phototherapy and photochemotherapy of psoriasis. J. Am. Acad. Dermatol. (1988) 19:572-73.
Ockene, J.K., Ockene, I.S., Kabat-Zinn, J., Greene, H.L., and Frid, D. Teaching risk-factor counseling skills
to medical students, house staff, and fellows. Am. J. Prevent. Med. (1990) 6 (#2): 35-42.
Kabat-Zinn, J., Massion, A.O., Kristeller, J., Peterson, L.G., Fletcher, K., Pbert, L., Linderking, W.,
Santorelli, S.F. Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. Am. J Psychiatry (1992) 149:936-943.
Miller, J., Fletcher, K. and Kabat-Zinn, J. Three-year follow-up and clinical implications of a mindfulness-based stress reduction intervention in the treatment of anxiety disorders. Gen. Hosp. Psychiatry (1995) 17:192-200.
Massion, A.O., Teas, J., Hebert, J.R., Wertheimer, M.D., and Kabat-Zinn, J. Meditation, melatonin, and breast/prostate cancer: Hypothesis and preliminary data. Medical Hypotheses (1995) 44:39-46.
Kabat-Zinn, J. Chapman, A, and Salmon, P. The relationship of cognitive and somatic components of anxiety to patient preference for alternative relaxation techniques. Mind/ Body Medicine (1997) 2:101-109.
Kabat-Zinn, J., Wheeler, E., Light, T., Skillings, A., Scharf, M.S., Cropley, T. G., Hosmer, D., and Bernhard, J. Influence of a mindfulness-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA) Psychosomat Med (1998) 60: 625-632.
Saxe, G.A., Hebert, J.R., Carmody, J.F., Kabat-Zinn, J., Rosenzweig, P.H., Jarzobski, D., Reed, G.W., and Blute, R.D. Can diet, in conjunction with stress reduction, affect the rate of increase in prostate-specific antigen after biochemical recurrence of prostate cancer? J Urology (2001) 166:2202-2207.
Kabat-Zinn, J. Mindfulness-based interventions in context: Past, present, and future. Clin
Psychol Sci Pract, (2003) 10: 144-156.
Davidson, R.J., Kabat-Zinn, J., Schumacher, J. Rosenkranz, M., Muller, D., Santorelli, S.F., Urbanowski,
F., Harrington, A., Bonus, K., and Sheridan, J.F. Alterations in brain and immune function
produced by mindfulness meditation, Psychosom Med (2003) 65:564-570.
Bishop, S., Lau, M., Shapiro, S., Carlson, L., Anderson, N., Carmody, J., Segal, Z., Abbey, S., Speca, M.,
Velting, D., and Devins, G. Mindfulness: A Proposed Operational Definition,. Clin Psychol Sci Pract, (2004) 11:230-241.
Ying Wai Lam, James A. Mobley, James E. Evans, James F. Carmody, Shuk-Mei Ho. Mass Profiling-
Directed Isolation and Identification of a Stage-Specific Serologic Protein Biomarker of Advanced Prostate Cancer. Proteomics, (2005) In Press.
(B) Book Chapters & Monographs
Kabat-Zinn, J. Assessment of body image in chronic pain patients: The Body Parts Problem Assessment
Scale. In:Pain Measurement and Assessment, R. Melzack (Ed.) Raven, New York (1983) pp. 227-231.
Kabat-Zinn, J. The Sports Performance Factors, Rippe, J. Southmayd, W. Pappas, A., Clark, N, and Kabat-
Zinn, J. Putnam, New York,1986. Chapters on Flexibility (pp. 96-107) and Mental
Strategies (pp. 126-143).
Santorelli, S.F., "Mindfulness and Mastery in the Workplace: 21 Ways to Reduce Stress During the
Workday", Buddhist Peace Fellowship Newsletter, Berkeley, CA, Fall (1987).
Santorelli, S.F. A qualitative case analysis of mindfulness meditation in an outpatient stress reduction clinic
and its implications for the development of self-knowledge. Doctoral Thesis, University of Massachusetts, Amherst, May, 1992.
Kabat-Zinn, J. Psychosocial Factors in Coronary Heart Disease: Their Importance and Management. In
Ockene, IS and Ockene J (Eds) Prevention of Coronary Heart Disease, Little Brown, Boston, 1993, pp. 299-333.
Kabat-Zinn, J. Mindfulness Meditation: Health Benefits of an Ancient Buddhist Practice. In Goleman, D.
and Gurin, J. (eds). Mind/Body Medicine, Consumer Reports Books, Yonkers, NY, 1993.
Kabat-Zinn, J. Meditation. In Moyers, B. Healing and the Mind, Doubleday, NY, 1993, pp. 115-143.
Kabat-Zinn, J. Forward to Choices in Healing, Michael Lerner, MIT Press, Cambridge, MA, 1994, pp.xi-
xvii.
Kabat-Zinn, J. Forward to Loving Kindness, Sharon Salzberg, Shambhala, Boston, 1995, pp. ix-x.
Santorelli, S.F. " What Does It Mean To Teach Mindfulness-Based Stress Reduction. In: Indra's Net: The
Bulletin of theMindfulness-Based Stress Reduction Network July 1995; Vol.1 Issue 1
Kabat-Zinn, J. Catalyzing Movement Toward a More Contemplative/Sacred-Appreciating/Non-Dualistic
Society. Project on the Contemplative Mind in Society, Williamsburg, MA 01096.
Kabat-Zinn, J. Mindfulness Meditation. What It Is, What It Isn't, and Its Role in Health Care and Medicine,
in Haruki, Y. and Suzuki, M. (eds) Comparative and Psychological Study onMeditation. Eburon, Delft, Netherlands, 1996, pp. 161-170.
Santorelli, S.F. "Qualities and Qualifications for Mindfulness-Based Stress Reduction Instructors."
In: Indra's Net: The Bulletin of the Mindfulness-Based Stress Reduction Network July 1996; Vol. 1 Issue 2
Santorelli, S.F. "Mindfulness and Mastery in the Workplace: 21Ways to Reduce Stress During the
Workday." (revised) book chapter in Engaged Buddhist Reader, Parallax Press, Berkeley, CA (1996)
Santorelli, S.F. "Gathering Ourselves Together": A Teacher Development Intensive in Mindfulness-Based
Stress Reduction. In: Indra's Net: The Bulletin of the Mindfulness-Based Stress Reduction Network June 1997; Vol.2 Issue 2
Kabat-Zinn, J., Massion, A.O., Hebert, J.R., Rosenbaum, E. Meditation. In Textbook of Psycho-oncology,
Jimmie Holland, M.D.(ed). Oxford University Press, Oxford, 1998, pp. 767-779.
Salmon, P., Santorelli, S., and Kabat-Zinn, J. Intervention elements promoting high adherence to
mindfulness-based stress reduction programs in the clinical behavioral medicine setting. In Handbook for Health Behavior Change, Judith K. Ockene, Ph.D. (ed), Springer, 1998, pp. 239-266.
Santorelli, S.F. "The Program Mandala for the Center for Mindfulness in Medicine, Health Care, and
Society: Clinical and Educational Quadrants." In: Indra's Net: The Bulletin of the Mindfulness-Based Stress Reduction Network March 1998 Vol.3 Issue 1.
Kabat-Zinn, J. Indra’s Net at Work: The Mainstreaming of Dharma Practice in Society. In Watson, G.,
Batchelor, S., and Claxton, G. (Eds). The Psychology of Awakening: Buddhism, Science, and Our Day-to Day Lives. Rider, 226-249, 1999.
Kabat-Zinn, J. Commentary: Participatory medicine. In Journal of European Academy of Dermatology and
Venereology (2000) Vol. 14, 239-240
Kabat-Zinn, J., Relman, A., Riley, D., Hosmer, D., Dossey, L., Parsing the data: An examination of a study
on meditation and the treatment of psoriasis: A critical exchange. Advances in Mind-body Medicine Vol.17 pg. 66-77 (2001)
Santorelli, S.F. The Pull of the Soul Toward the Possible: The Emerging Vision and Work of The Center
For Mindfulness. Center for Mindfulness, University of Massachusetts Medical School (2001).
Blacker, M. “Meditation” in Holistic Health and Healing, Mary Anne Bright (Ed) F.A. Davis Pub,
Philadelphia (2002).
Kabat-Zinn, J., Massion, A.O., Hebert, J.R., Rosenbaum, E. Meditation. In Breast Cancer:
Beyond Convention. M. Tagliaferri, I. Cohen, and D. Tripathy (Eds), Simon & Schuster,
NY, 2002, pp 284-314.
Kabat-Zinn, J. Mindfulness: The Heart of Rehabilitation. Foreword to Complementary and
Alternative Medicine in Rehabilitation, E. Leskowitz (Ed.) Churchill Livingstone,
2002, xi-xiv.
Kabat-Zinn, J. Foreword to: Segal, ZV, Williams, JMG, and Teasdale, JD. Mindfulness-Based
Cognitive Therapy: A New Approach to Preventing Relapse, Guilford, NY, 2002.
Kabat-Zinn, J. Mindful Yoga. Yoga International, Honesdale, PA, Vol. 70, March, 2003, pp.86-93.
Kabat-Zinn, J. Foreword to: Group Wellness Programs for Chronic Pain and Disease
Management, C. McManus, Butterworth-Heineman, Philadelphia, 2003, in press.
Kabat-Zinn, J. Foreword to: Calming Your Anxious Mind, J. Brantley, New Harbinger, 2003, in press.
(C) Books
Kabat-Zinn, J. Full Catastrophe Living: Using the Wisdom of Your Body andMind to Face Stress, Pain and
Illness, Delacorte, NY 1990
Editions in German (1991), Japanese (1993), Italian (1993), Korean (1998) Dutch (2000) Spanish
(2004).
Kabat-Zinn, J. Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, Hyperion, New York, Jan. 1994
Editions in England (1994), Germany (1995), France (1996), Spain (1996), Italy (1996),
Poland (1996), Viet Nam (1996), Holland (1996), Sweden (1997), Czech Republic (1998), Russia (1998), Israel (1998), Denmark (2000), Portugal (2000), Brazil (2001), Croatia (2002), Korea (2002), China (2003).
Santorelli, S.F. Heal Thy Self: Lessons on Mindfulness in Medicine Random House/Bell Tower, 1999
Editions in Germany (2000) and Holland (2000)
Kabat-Zinn, J. Coming to Our Senses: Healing Ourselves and the World Through Mindfulness, Hyperion,
New York, 2005
Rosenbaum, E. Here for Now: Living Well with Cancer through Mindfulness Satya House Publications,
2005
(D) Published Abstracts of Presentations at
Scientific Meetings (1981-1994)
Kabat-Zinn, J. and Burney, R. (1981) The clinical use of awareness meditation in the self-regulation of
chronic pain. Pain Supplement 1, p.S273 (abs). Poster presented at III World Congress on Pain, Edinburgh, August, 1981.
Kabat-Zinn, J., Lipworth, L., Sellers, W., Brew, M., and Burney, R. Reproducibility and four year follow-
up of a training program in mindfulness mediation for the self-regulation of chronic pain. Pain Supplement 2 pg.S303 (1984) (abs).Poster presented at IV World Congress on Pain, Seattle, Sept, 1984.
Kabat-Zinn, J., Beall, B. and Rippe, J. A systematic mental training program based on mindfulness
meditation to optimize performance in collegiate and olympic rowers. Poster presented at VI World Congress in Sport Psychology, Copenhagen, Denmark, June, 1985.
Bath, J., Alfred, H. Powell, P., Cohen, A., Baker., S. and Kabat-Zinn, J. Patient Education: Relaxation training via videotape reduces cramping in patients undergoing chronic hemodialysis. Paper presented at APHA, Washington, D.C., Nov.18, 1985.
Kabat-Zinn, J., Goleman, D., and Chapman-Waldrop, A. Relationship of cognitive and somatic
components of anxiety and depression to patient preference for alternative relaxation techniques. Poster presented at SBM, San Francisco, March 1986.
Kabat-Zinn, J. Sellers, W. and Santorelli, S. Symptom reduction in medical patients following stress management training. Poster presented at AABT Meetings, Chicago, Nov. 15, 1986.
Kabat-Zinn, J. and Chapman-Waldrop, A. Compliance with physician referral for stress management training. Poster presented at AABT Meetings, Chicago, Nov. 15, 1986.
Kabat-Zinn, J. Six-month hospital visit cost reductions in medical patients following self-regulatory
training. Poster presented at SBM, Washington D.C. March 22, 1987.
Chapman-Waldrop, A. and Kabat-Zinn, J. SCL-90-R symptom profiles for seven diagnostic categories of medical patients. Poster presented at SBM, Washington, D.C., March 21, 1987.
Chapman-Waldrop, A. and Kabat-Zinn, J. Patient evaluation of multiple relaxation techniques:
relationship to compliance and treatment outcome. Poster presented at SBM, Washington, D.C., March 22, 1987.
Kabat-Zinn, J. and Chapman-Waldrop, A. Compliance with physician referral for cognitive/behavioral intervention in chronic pain patients. Pain Suppl 4, pg. S170 1987.
Kabat-Zinn, J., Tarbell, S., French, C., Santorelli, S., Dubois, J., Curley, F., Pratter, M., and Irwin, R. Functional status of patients with COPD following a behavioral pulmonary rehabilitation program. Poster presented at SBM Meetings, Boston, April 29 (1988).
Frid, D., Ockene, J., Kabat-Zinn, J., Tarbell, S., and Doefler, L. Training primary care physicians in
behavioral medicine: graduate medical education. Paper presented at SBM Meetings, Boston, April 30 (1988).
Kabat-Zinn, J. The clinical uses of mindfulness in behavioral medicine. Paper presented at AABT
Meetings, Washington D.C., November 5, 1989
Curley, F.J., French, C.L., Tarbell, S., Kabat-Zinn, J., and Irwin, R.S. Do patients perceive and cope with
dyspnea similarly to pain? Paper presented at the American Thoracic Society Meetings, Boston, May 21, 1990.
Weinberger, J., McLeod, C., McClelland, D., Santorelli, S.F., and Kabat-Zinn, J. Motivational change following a meditation-based stress reduction program for medical outpatients. Poster presented at the lst International Congress of Behavioral Medicine, Uppsala, Sweden, June 28, 1990.
Kristeller, J., Peterson, L., Massion, A., Pbert, L., Miller, J., and Kabat-Zinn, J. Mindfulness-based stress reduction in the treatment of anxiety disorders: effectiveness and limitations. Poster presented at the lst International Congress of Behavioral Medicine, Uppsala, Sweden, June 28, 1990.
Kabat-Zinn, J., Mumford, G., Levi-Alvares, D., Santorelli, S., and Skillings, A. A mindfulness-meditation
based stress reduction clinic for low-income inner city residents: outcomes and receptivity. Poster presented at the 14th annual meeting of the Society of Behavioral Medicine, San Francisco, March 11, 1993.
Miller, J., Fletcher, K., and Kabat-Zinn, J. Effectiveness of a meditation-based stress reduction intervention
in the treatment of anxiety disorders: Three-year follow-up. Poster presented at Society of Behavioral Medicine, San Francisco, March 11, 1993.
Kabat-Zinn, J. Some clinical and social applications of Buddhist mindfulness meditation in mainstream
medicine and health care. Paper presented, First International Congress on Health Psychology, Tokyo, Japan, July 28, 1993.
Kabat-Zinn, J. Mindfulness: What it is and what it isn't, and its value in mainstream medicine, health care, and daily living. Paper presented at International Symposium on the Comparative and Psychological Study of Meditation, Makuhari, Japan, August 2, 1993.
Kabat-Zinn, J. A fifteen-year experience using mindfulness meditation and yoga in the mainstream of
medicine and health care. Paper presented at the Society of Behavioral Medicine Annual Meeting, Boston, April 14, 1994, and at the American Psychosomatic Society Annual Meeting, Boston, April 14, 1994.
Revised March 2005
Thursday, February 8, 2007
Eat for Your Heart's Content
Consuming these seven superfoods can keep you healthy.
by Nancy Kalish
Researchers have whipped up a new recipe to fight heart disease--and it's delicious. It's a selection of seven superfoods, each shown to lower cholesterol, blood pressure, and other heart disease risk factors. Working all seven into your diet could cut your risk by 76%, according to a report in the British Medical Journal.
Garlic: A couple of teaspoons (3/4 ounce) weekly; cuts risk by 25%.
Fruits and Vegetables: Five or more servings per day; contain antioxidants; cuts risk by 21%.
Fish: A serving the size of a deck of cards (4 ounces) four times weekly; contains omega-3 fatty acids, which slow formation of artery-clogging plaque; cuts risk by 14%.
Almonds: A large handful (2.5 ounces, or about 50 nuts) a day; contain vitamin E; cuts risk by 12.5%.
Wine: A glass (up to 5 ounces) per day; contains antioxidants; cuts risk by 32%.
Dark Chocolate: Up to one large candy bar (3.5 ounces) a day (less if you're dieting); contains polyphenols; cuts risk by 21%.
Article from Prevention Magazine, January 2007
Consuming these seven superfoods can keep you healthy.
by Nancy Kalish
Researchers have whipped up a new recipe to fight heart disease--and it's delicious. It's a selection of seven superfoods, each shown to lower cholesterol, blood pressure, and other heart disease risk factors. Working all seven into your diet could cut your risk by 76%, according to a report in the British Medical Journal.
Garlic: A couple of teaspoons (3/4 ounce) weekly; cuts risk by 25%.
Fruits and Vegetables: Five or more servings per day; contain antioxidants; cuts risk by 21%.
Fish: A serving the size of a deck of cards (4 ounces) four times weekly; contains omega-3 fatty acids, which slow formation of artery-clogging plaque; cuts risk by 14%.
Almonds: A large handful (2.5 ounces, or about 50 nuts) a day; contain vitamin E; cuts risk by 12.5%.
Wine: A glass (up to 5 ounces) per day; contains antioxidants; cuts risk by 32%.
Dark Chocolate: Up to one large candy bar (3.5 ounces) a day (less if you're dieting); contains polyphenols; cuts risk by 21%.
Article from Prevention Magazine, January 2007
Should I Eat Bananas?
There are plenty of reasons to take a bite of this tropical fruit.
"I keep hearing that bananas are good for people who exercise. Why is this?"
Bananas are a great way to fuel your body before or after a workout. They contain natural sugars for sustained energy, plus a satisfying amount of fiber, in approximately 100 calories. They're rich in vitamin B6, which regulates blood glucose levels and keeps your moods at an even keel. They're also a good source of potassium, which helps to enhance alertness, prevent muscle fatigue, and control high blood pressure. And they're available fresh year-round, so they're never out of season. In addition, they come in their own package, making them easy to take with you or stick in a kid's backpack. This tasty tropical fruit has other benefits, too. Bananas are rich in tryptophan, the amino acid that helps your body make serotonin, the neurotransmitter associated with relief from depression, anxiety and sleep disorders. Many pregnant women find that snacking on bananas can relieve morning sickness. Bananas can also soothe heartburn, and they taste a lot better than most antacids. I've even heard of people treating insect bites by rubbing the affected area with the inside of a banana skin.If you like them, I encourage you to go bananas on a regular basis!
(Posted January 2007, Prevention Magazine)
There are plenty of reasons to take a bite of this tropical fruit.
"I keep hearing that bananas are good for people who exercise. Why is this?"
Bananas are a great way to fuel your body before or after a workout. They contain natural sugars for sustained energy, plus a satisfying amount of fiber, in approximately 100 calories. They're rich in vitamin B6, which regulates blood glucose levels and keeps your moods at an even keel. They're also a good source of potassium, which helps to enhance alertness, prevent muscle fatigue, and control high blood pressure. And they're available fresh year-round, so they're never out of season. In addition, they come in their own package, making them easy to take with you or stick in a kid's backpack. This tasty tropical fruit has other benefits, too. Bananas are rich in tryptophan, the amino acid that helps your body make serotonin, the neurotransmitter associated with relief from depression, anxiety and sleep disorders. Many pregnant women find that snacking on bananas can relieve morning sickness. Bananas can also soothe heartburn, and they taste a lot better than most antacids. I've even heard of people treating insect bites by rubbing the affected area with the inside of a banana skin.If you like them, I encourage you to go bananas on a regular basis!
(Posted January 2007, Prevention Magazine)
Power Foods...
that boost your immunity
by Amanda MacMillan
(Oct. 3, 2006) -- It takes more than an apple a day to keep viruses at bay. You can ensure your body and immunity run smoothly by getting your seven servings of fruits and veggies and 8 to 10 glasses of water a day, at the very least. The following ingredients can add extra flu-fighting punch to your winter meal plan.FishSelenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines--proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections. Your optimal doseTwo servings a week (unless you're pregnant or planning to be).Oats and Barley These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they're less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better. Your optimal doseAt least one in your three daily servings of whole grains.GarlicGarlic contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow more than six cloves a week have a 30% lower rate of colorectal cancer and a 50% lower rate of stomach cancer. Your optimal doseTwo raw cloves a day and add crushed garlic to your cooking several times a week.
Yogurt Probiotics, or the "live active cultures" found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they're available in supplement form, a recent study from the University of Vienna in Austria found that a daily 7-ounce dose of yogurt was just as effective in boosting immunity as popping pills. In an 80-day Swedish study of 181 factory employees, those who drank a daily supplement of Lactobacillus reuteri--a specific probiotic that appears to stimulate white blood cells--took 33% fewer sick days than those given a placebo. Any yogurt with a Live and Active Cultures seal contains some beneficial bugs, but Stonyfield Farm is the only US brand that contains this specific strain. Your optimal doseTwo 6-ounce servings a day.Chicken SoupWhen University of Nebraska researchers tested 13 brands, they found that all but one (chicken-flavored ramen noodles) blocked the migration of inflammatory white cells--an important finding, because cold symptoms are a response to the cells' accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup's salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup's immune-boosting power. Your optimal doseHave a bowl when feeling crummy.Tea People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that's responsible for this immune boost, L-theanine, is abundant in both black and green tea--decaf versions have it, too. Your optimal doseSeveral cups daily, all season; to get up to five times more antioxidants from your tea bags, bob them up and down while you brew.
Article taken from Prevention Magazine.
that boost your immunity
by Amanda MacMillan
(Oct. 3, 2006) -- It takes more than an apple a day to keep viruses at bay. You can ensure your body and immunity run smoothly by getting your seven servings of fruits and veggies and 8 to 10 glasses of water a day, at the very least. The following ingredients can add extra flu-fighting punch to your winter meal plan.FishSelenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines--proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections. Your optimal doseTwo servings a week (unless you're pregnant or planning to be).Oats and Barley These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they're less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better. Your optimal doseAt least one in your three daily servings of whole grains.GarlicGarlic contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow more than six cloves a week have a 30% lower rate of colorectal cancer and a 50% lower rate of stomach cancer. Your optimal doseTwo raw cloves a day and add crushed garlic to your cooking several times a week.
Yogurt Probiotics, or the "live active cultures" found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they're available in supplement form, a recent study from the University of Vienna in Austria found that a daily 7-ounce dose of yogurt was just as effective in boosting immunity as popping pills. In an 80-day Swedish study of 181 factory employees, those who drank a daily supplement of Lactobacillus reuteri--a specific probiotic that appears to stimulate white blood cells--took 33% fewer sick days than those given a placebo. Any yogurt with a Live and Active Cultures seal contains some beneficial bugs, but Stonyfield Farm is the only US brand that contains this specific strain. Your optimal doseTwo 6-ounce servings a day.Chicken SoupWhen University of Nebraska researchers tested 13 brands, they found that all but one (chicken-flavored ramen noodles) blocked the migration of inflammatory white cells--an important finding, because cold symptoms are a response to the cells' accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup's salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup's immune-boosting power. Your optimal doseHave a bowl when feeling crummy.Tea People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that's responsible for this immune boost, L-theanine, is abundant in both black and green tea--decaf versions have it, too. Your optimal doseSeveral cups daily, all season; to get up to five times more antioxidants from your tea bags, bob them up and down while you brew.
Article taken from Prevention Magazine.
Yoga blog-1
When you hear the word Yoga, what is your perception? Perhaps your mind conjures up images of peace and tranquility or notions of stretching and relaxation surface. For some, the word Yoga might be represented by visions of a not-so-comfortable-slightly- compromising position, maybe even a pretzel comes to mind! “Yoga is just a fad” you might say. Yoga’s origins can be traced back more than 5000 years which would certainly make for quite an indelible fad! The Yoga blog is here to guide you during your discovery of what Yoga means to you, what style of Yoga is right for you, what benefits you can receive by implementing Yoga into your daily routine and hopefully dispel any anxieties and myths you may have about Yoga.
The differences between styles is commonly what is accentuated, be it breath and movement, posture alignment, the holding of postures or posture flow. There are classes designed for students of all levels. Classes can be very gentle or vigorous. It is recommended that you take the time to research classes offered in your area and ask lots of questions! Yoga is a non-competitive practice. It is important to remember that no style is “the best” it is a matter of what works for you and your body. Stay tuned for posture descriptions, their benefits and contraindication, breath exercises, what questions you should ask a Yoga teacher before starting a class and much more. Yoga is not only a practice but a journey of wellness and renewal.
Jai Bhagwan (I honor the light within you)
~ Angie
Angie Jacques is a Certified Kripalu Yoga Teacher and a Recruiter for NAFI CT’s MTFC Foster Care Program. She has been practicing Yoga for over 10 years and has been teaching for over two years.
The information presented is not intended to provide medical advice or be a substitute for medical treatment. Please consult with you Physician before starting a new exercise regimen. It is STRONGLY recommended that individuals who are pregnant or those who have chronic issues that include but are not limited to, back and neck pain, high blood pressure, arthritis, heart disease etc., consult with their Physician before engaging in a new exercise program. The NAFI Wellness Committee and its members assume no responsibility for injuries sustained while engaging in Yoga techniques and breathing exercises.
When you hear the word Yoga, what is your perception? Perhaps your mind conjures up images of peace and tranquility or notions of stretching and relaxation surface. For some, the word Yoga might be represented by visions of a not-so-comfortable-slightly- compromising position, maybe even a pretzel comes to mind! “Yoga is just a fad” you might say. Yoga’s origins can be traced back more than 5000 years which would certainly make for quite an indelible fad! The Yoga blog is here to guide you during your discovery of what Yoga means to you, what style of Yoga is right for you, what benefits you can receive by implementing Yoga into your daily routine and hopefully dispel any anxieties and myths you may have about Yoga.
The differences between styles is commonly what is accentuated, be it breath and movement, posture alignment, the holding of postures or posture flow. There are classes designed for students of all levels. Classes can be very gentle or vigorous. It is recommended that you take the time to research classes offered in your area and ask lots of questions! Yoga is a non-competitive practice. It is important to remember that no style is “the best” it is a matter of what works for you and your body. Stay tuned for posture descriptions, their benefits and contraindication, breath exercises, what questions you should ask a Yoga teacher before starting a class and much more. Yoga is not only a practice but a journey of wellness and renewal.
Jai Bhagwan (I honor the light within you)
~ Angie
Angie Jacques is a Certified Kripalu Yoga Teacher and a Recruiter for NAFI CT’s MTFC Foster Care Program. She has been practicing Yoga for over 10 years and has been teaching for over two years.
The information presented is not intended to provide medical advice or be a substitute for medical treatment. Please consult with you Physician before starting a new exercise regimen. It is STRONGLY recommended that individuals who are pregnant or those who have chronic issues that include but are not limited to, back and neck pain, high blood pressure, arthritis, heart disease etc., consult with their Physician before engaging in a new exercise program. The NAFI Wellness Committee and its members assume no responsibility for injuries sustained while engaging in Yoga techniques and breathing exercises.
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