Love, Attachment and the Self

This life is a sensory experience, we were given a physical body with which we can experience the outside world. We can touch, we can feel, we can hear, we can see. The human experience is the most precious gift that we will ever be given, and the human body in which we reside is the most complex system in the known universe.  All that surrounds us can excite the senses in some way. From a very young age these experiences have taught us that all and any stimulation or feeling comes to us from that which is external to us.  As a child, external stimuli excites us and makes us happy, we want a particular toy because we like the colour of it and we want to own it. We covet it. We become possessive of this particular thing because we view it as ours. We place value on it. We find that these external things provide us with happiness which says to us that happiness is to be found outside of us.

 

As we grow and get bigger these feelings of attachment towards external things grow within us and so do our wants and desires. As we get older and we grow, we become bolder in our discovery of the world and our explorations grow more diverse. Our wants become more complex. Our childish wants of toys and playthings are gone because we seek meaningful interaction with others. This is the natural evolution of this life and as we become more intelligent as a human being we seek relationships with those similar to us. Although, even though evolution has occurred on a particular level and there is innate intelligence involved, attachment toward the object of our desire can still remain.

People want to connect with others and feel connection…the spark that ignites between two people where there is mutual caring and understanding. Although there is a difference between attachment and connection, and we need to be aware of this. Human connection is a relationship where a person or a thing is linked or associated with something else. It is connection that people seek in a potential partner so they can share experiences with another who will listen to them and understand them. Attachment is borne of connection, although it can turn into something ugly when the connection turns into dependence.  In Buddhist philosophy, there are many writings on desire and attachment and the roles that they play in our lives. They say that attachment is a neediness, dependency and self-centredness, and that it weakens us as we give away our happiness to another. Whereas, Love strengthens us and we stay in charge of our own happiness. Attachment is all about me and what I can get from you, and Love is what I can give or do for you. Attachment is based in ego, and Connection based in Love. 

Ownership has been hard-wired in us since we were children when we wanted to own that toy because it looked good or was sparkly. We became attached to the toy and we wouldn’t let it go. This mode of thought has carried on through to adulthood where we still seek ownership of things. Many people enter relationships that begin with genuine connection, but eventually they can turn into a form of attachment. When this happens, one person (or both), become dependent on the other. The other person becomes a crutch or something to lean on, something which is relied upon on to get by. It is a good thing to be able to lean on a partner in times of hardship, and have somebody to help you when in need, although it is not healthy to rely on someone else for your happiness and self-worth. When your happiness is dependent on someone else and does not come from within yourself, it is a very dangerous place to be in, because you are relying on another to provide you with self-worth. True and lasting happiness needs to come from within us and we can’t rely on another to give it to us.

If we find love within ourselves we do not need to get it from another, a source of love will be found that never runs out. If we do not love ourselves it can lead to many issues such as a lack of self-confidence, insecurities, jealousy and unhappiness which leads to a negative life where happiness is hard to find. On the opposite side of the coin, if we love ourselves we’ll be more confident, positive and secure in the person that we are, and we don’t need justification of who we are from others. When we are the source of our own happiness and we do find that special connection with another, the journey with them will be a much more positive and smooth ride because of the sense of self-worth inherent within.

Be kind to yourself, and find your own inner source of Happiness.

Ben.

Sources:

https://kadampalife.org/2012/02/14/love-attachment-and-desire-according-to-buddhism/

https://zenhabits.net/falling-in-love/

Go with your gut.

Gut Health and the Brain 

There is now evidence as to why we should listen to our ‘gut instinct’ and follow the advice that it provides us. Intelligence is not just allocated to our cerebrum, it is also attributed to our stomach - which can also be called our ‘second brain’. We now know that there is an inherent connection between our stomach and our brain, with the two organs working in unison as a biological command centre.

It is important to be mindful of what we eat not just for the obvious health benefits that correct nutrition provides us, but also because of the messages that are sent to our brain when the food we eat reaches our stomach. Our brain is working all the time, from when we are asleep to when we are awake, it is literally ‘switched on’ 24/7. Our brain is the control centre which tells our bodies when to move, how to move and why to move.  All of these operations use up an immense amount of energy, and this energy is supplied via the food that we eat. The food we put into our body can be considered ‘fuel’ that propels our body forward and allows us to power on through the day. Just like the fuel we put in our cars, the fuel/food we put in our bodies differs greatly in quality. If we put a low-quality fuel in our car it will not perform at its best, but if we fill it with a high-grade fuel it will perform optimally. The same is true with our bodies: if we fill it with junk food, it will not perform at its best, but if we eat nutritionally sound foods which are found in a balanced diet, we will perform at  our best.

So, when we eat well, both our brain and our body is performing at their best due to this direct line of communication from our stomach to our brain - Happy stomach, happy mind. This direct line of communication between the brain and the stomach is known as the microbiome axis, and communication is made via roughly 100 million nerve cells that line our gastrointestinal tract. The gut and the brain communicate via the nervous system, and the immune system. The microbiome (located in our gastrointestinal tract) releases neurotransmitters (chemical messengers) which communicate with the brain directly. This pathway from the stomach to the brain comes via a neural pathway known as the vagus nerve. The vagus nerve is part of the parasympathetic nervous system and connects our brain, gut, heart and liver as well as other organs in the body.

Due to this connection between the stomach and the brain where there is a line of communication, we can see that what we put into our bodies can also affect our mental health. Interestingly, the majority of the neurotransmitter Serotonin (roughly 95%) is produced in the gastrointestinal tract, and it is this which regulates sleep, appetite, and also our moods. So when we have high amounts of serotonin in our bodies, we are on a ‘natural high’, although when we are lacking sufficient amounts of serotonin in our brain and bodies we get depressed. Therefore it is in our best interest to eat the foods that will increase serotonin production and keep us in a positive state of mind.

The functioning of our gut health, depends greatly on the amount of ‘good’ bacteria that is found within our intestinal microbiome. These ‘good’ bacteria play an essential role in our overall health and they help protect us by creating a strong barrier against toxins as well as ‘bad’ bacteria present in our bodies. They also improve our bodies’ ability to absorb nutrients from our food, and most importantly they will activate the necessary neural pathways that travel directly between the gut and the brain.

With this knowledge, we know that what we eat affects our brain chemistry, our moods and the way our bodies perform, so it is important that we start taking note of how our bodies feel when eating certain foods. The ‘cleaner’ we eat, the better we feel, so it is best to cut out or at least cut down on the amount of processed foods eaten, and especially the amount of sugar consumed. 

A great way to improve gut bacteria is by the addition of fermented foods into your diet such as kombucha, kimchi or probiotic yoghurt (just watch out for the sugar content in the yoghurt). Fermented foods are the best way to improve digestive health and create plenty of free-radical fighting good gut bacteria.  Eat more fruit and vegetables and cut back on starchy foods like pasta, rice and bread which can cause bloating. Foods have a great impact on our overall body health and eating a diet high in good whole foods whist cutting out processed sugary foods is the best way to achieve this. By eating a cleaner diet people feel better physically and emotionally and feel ‘lighter’ in their person due to a lack of heavy foods present in their diet.

Yours in Health,              

Ben,

References:

http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

https://www.psychologytoday.com/blog/evolutionary-psychiatry/201404/the-gut-brain-connection-mental-illness-and-disease

http://articles.mercola.com/sites/articles/archive/2014/01/02/food-affects-mood.aspx

The Importance of Stretching

Every day of our lives we use our muscles. They work hard for us, they pull loads, push heavy things, and carry us wherever we need to go. We really do ask a lot of them...and they never whine… well, not in the literal sense anyway! When we are constantly using our muscles, they are in effect getting shorter by contracting constantly. Our muscles are elastic and they do go back to their natural resting state, although if they are continually being used without being stretched in any way or form, they will give up on us and not work as optimally as they could.

Really, stretching and any form of strength training should go hand in hand, they complement each other. When we are engaging in strength training, our muscles are performing constant repetitions, and over time, they will begin to shorten as a result of these multiple contractions being performed. It is at this point when our muscles need to be stretched out! When the resting length of a muscle is shortened is when we will begin to notice the pain associated with it. It is here that we will notice a decreased range of motion in the muscle as well as a lack of strength due to the pain in the muscle.

Our muscles are very flexible by nature and they can stretch up to 1.5 times their own length, although if we don’t look after them, they can become hard like rock and lose their flexible status. When this occurs, our muscles are more prone to injury, and in extreme cases even snapping or tearing of the bone.  Imagine this: the muscle becomes tight and therefore pulls on the tendon and ligament which is attached to the bone, as a result of this, the muscle is not a healthy loose tissue as it should be… it has become tight and taut like a violin string and therefore more likely tear or snap.

Our flexibility comes from the integration of several bodily factors, and these are our joints, ligaments, tendons and muscles. The focus of stretching is on the muscle itself, so it can remain soft, supple and pliant. Attached to the muscle is the tendon which then attaches to bone. The focus is on the muscle and not the tendon because elongation of the muscle leads to increased performance, whilst stretching of the tendon of ligament can lead to general decreased stability when over-stretched. It is important that we do not overstretch as this can be just as bad as not stretching and injure us as well. A gentle, easy stretch relaxes the muscle, which lets them release and grow longer, but a stretch that is too intense or too severe can tear the muscle and put you out of action.

               

Stretching Essentials

Before we begin a stretching routine, we first need to ensure that we stretch safely and effectively, so we need to make sure that we use proper technique. Stretching incorrectly can do more harm than good. Bodily alignment is always important. Similar to correct lifting technique, if we are not holding our bodies strong, we will risk injury.

·         We should focus on major muscle groups such as our quads, hamstrings, chest and back, as well as stretching the muscles that we have just used in the workout or in whatever we were doing. Similar to performing compound exercises (multi-muscle, multi-joint), when we work one muscle, we are working another along with it.

·         It is important that we hold our stretch and do not bounce, as bouncing when we stretch can cause injury to the muscle… in particular to a cold one.

·         Hold your stretch. It is important to hold each stretch for at least 30 seconds, as it is when the muscle has been stretched for this amount of time that benefits will be seen. If the area you are stretching is a problem area or is particularly tight, it might be beneficial to hold it for longer.

·      Breathe.  Sometimes to find the beauty in the stretch we need to ease into it. This can take a while, and some people hold their breath during the stretch for whatever reason. Take your time in the stretch.

At the end of a tough workout -cardio or resistance training- stretching can be the last thing we want to do. It can be time-consuming and may seem pointless, although stretching could well save you from severe injury in the future, so take the time to do it. There are multiple benefits to be seen which include, increased physical performance, increased range of motion and increased longevity. Stretch at least three times a week for 15 minutes to maintain muscular health, or daily if you want to increase your flexibility dramatically.

Yours in Health,                                                 

Ben.

References

http://www.besthealthmag.ca/best-you/stretching/what-really-happens-when-you-stretch-your-muscles/

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931?pg=2

Writings in Nutrition: Telomeres and antioxidant healing

The food we eat is very important for optimal functioning of our body, and we need to fuel it well to get the best we can from it. All foods have nutritional value, although some have much more than others. If we target the foods that provide the most benefit to our bodies, they can take us far. Our bodies will then perform at their best, and will always be ready, lethargy will be a thing of the past and we will move like a well-oiled machine. The foods we eat also have the ability to affect the way we age. The nutrients in specific foods can feed us on a cellular level – the very foundation of our physical being- and quell the tide of aging! Sound impossible? No, this is complete truth. We just need to do a little research on the nutrients present in these particular foods, and then we can increase our longevity and prolong our youthfulness.

We have all heard of antioxidants, and we know that they are an important part of living a healthy lifestyle, but do you know how they function within our bodies and why they are so beneficial? Antioxidants are a class of molecule that play a significant role in our health by controlling how fast we age by fighting free radicals. Antioxidants are capable of stopping the oxidation of other molecules, meaning that they can give life to those that are dying. Free radicals are molecules that are missing one or more electrons, and these defective molecules in our bodies attack healthy molecules to make themselves whole again. So basically, a fundamental part of our DNA is being destroyed by these free radicals, and thereby potentially halving the population of the healthy cells in our bodies. We want to lessen the amount of free radicals in our bodies so that healthy cells have the chance to thrive.  

Antioxidants play a significant part in our health due to the control they have over how fast we age. Foods that contain antioxidants are nuts, berries, leafy greens, green tea, cacao and fish. On the other side of the coin, there are certain foods or nutrients that lead to the killing of cells in our bodies, and these are known to age us. These foods are highly processed and refined and include salt and sugar, although fructose which is a naturally occurring sugar found in fruits also does this.

Recent studies into healthy aging have found that if we look after our bodies on a cellular level, and in particular lengthen our telomeres, we can naturally slow the aging process. Telomeres are segments of DNA at the end of our chromosomes. These tiny, seemingly inconsequential, parts of our DNA are what determine our age. Essentially, if they shorten, we age, but if their length is maintained, we slow down the aging process. Recent studies have shown that shorter than average telomere length is associated with increased mortality risk.

Importantly, aside from what we eat to increase our general well-being, we can also take part in certain practices regularly to increase it. Chronic stress is associated with shortened telomere length, so it is important we control our stress levels, and this can be done through a meditation practice, or any mindfulness practice, such as yoga. Of course, exercise is always important, as it boosts our happiness through increased dopamine release.

Although nutrition is important, the most important aspect of determining our age is our level of happiness. Living a happy life and being proud of how we have lived is necessary for both our mental and physical health, and is a true indicator of our wellbeing.

Yours in health,

Ben :-)

References:

https://draxe.com/telomeres/

http://articles.mercola.com/antioxidants.aspx

Exercise and Mental Health.

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Participating in regular exercise has many beneficial effects for our general well-being. Partaking in exercise not only makes us healthier and fitter individuals, it also has positive effects on our mental health and our general state of positivity. Much has been said of the physical benefits of exercise, and it seems that it is on this that the focus of most information on exercise rests. Exercise plays an extremely vital role on a person’s general state of mental well-being also. Exercise can help to stimulate the areas of our brain that aren’t as responsive when we are feeling depressed.  It also promotes the release of feel-good chemicals into our brains, which can take the focus away from our worries and also has the ability to improve our confidence.

Regular exercise-goers have long known of the ‘high’ associated with exercise - that feeling of satisfaction of having completed a session at the gym and the riding of the wave of  contentedness that follows. This particular feeling is called a ‘runner’s high’, which can be a bit misleading because running is just one form of exercise where this feeling is prevalent. Weight-training, aerobic activity or any form of prolonged physical activity is where these mental health benefits can be found. The point is not the type of exercise that you are doing, but whether you are doing it! Research findings on exercise have found that 20-40 minutes of aerobic activity are all it takes to see improvements in our state of anxiety and our mood levels. Furthermore, it has been found that the psychological benefits of prolonged exercise programmes are comparable to gains found in forms of psychotherapy.

This ‘high’ is actually the culmination of a complex chemical process occurring in your brain. What is actually occurring is the release of a chemical messenger called Endorphins. Endorphins are a type of neurotransmitter which help relieve pain and stress. Endorphins are only one type of neurotransmitter that is released when we exercise. Exercise also stimulates the release of the chemical messengers such as dopamine, norepinephrine and serotonin. All of these chemical messengers play a part in regulating our moods, and are commonly known as 'feel-good' chemicals.

The roles of these chemical messengers are all fairly similar, with the main role of them being to mediate pleasure in the brain. They are released during pleasurable situations and cause us to actively seek out these type of situations. This could be why exercise-goers make it a regular part of their day or week, because on a sub-conscious level they are actually wanting to find this ‘high’ again. One of the major mood-enhancing chemical messengers in the brain is Serotonin. Regular exercise positively impacts the serotonin levels in our brain, raising serotonin levels boosts our mood and our sense of well-being. If these weren’t enough to get you exercising, serotonin also plays a part in improving our appetite and our sleep-cycles. This means no over-eating or insomnia!

Depression is a big problem in our country and it affects many people. This mood disorder can cause persistent feelings of apathy, lethargy and sadness. It can be attributed to our brain chemistry as to why we feel this way, so it stands to reason that if we positively and naturally alter our brain chemistry, we can lessen or even eradicate our state of depression.  Exercise can help relieve these symptoms of depression by the release of these particular neurotransmitters. If you think you have depression or any mental health problems, speak to you doctor first, but you can take proactive steps to reclaiming your own physical and mental well-being through regular exercise.

Yours in health,                                               ,

Ben.

References:

http://www.healthline.com/health/depression/exercise#2

http://link.springer.com/article/10.2165/00007256-199009060-00001

The many forms of Yoga.

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The word Yoga can conjure up many different images in a persons mind. Yoga, as the majority of people know it in the West is a series of postures that lead to enhanced flexibility and peace of mind. Yoga is much more than this. Yoga is an all encompassing science which trains the mind, the body and the spirit. The word Yoga itself literally translates as 'union'. It comes from the root word 'yug', which means 'to unite'. With these definitions in mind, it gives us an idea of what the purpose of yoga is, and that is to join with something. What is that something though, and more importantly, how is that achieved? Well, yoga is a personal journey and many people begin the practice for myriad reasons.

Some begin a yoga practice to simply increase their flexibility so they can make their bodies a little more supple for the demands of everyday life and increase their health. Whilst others have a more lofty reason for practicing yoga, and that is to attain a certain peace of mind which leads to union with a higher consciousness. Yes, I said a higher consciousness, Some might call this higher consciousness God, some might call it Source, or for others Yoga is a journey of self-discovery where the ultimate aim is to understand ourselves and our human frailty. Regardless of any terms which are used, or methods which are employed, yoga is a journey of self-discovery, which in itself leads to a form of enlightenment.

Within the science of yoga, there are eight limbs, and these 'limbs' are the different branches of yoga. Each limb on the tree of yoga is a different practice that ultimately leads to knowledge of self and an increased awareness of our place in the universe. The first limb is that of Yama, and this refers to the ethical standards by which we lead our life, our integrity, and our everyday behaviours. The second limb is Niyama which is our self-discipline and spiritual observances. There are also practices for Asanas or the physical postures, Dharana or concentration practices, Pranayama, which are certain breathing practices, Dhyana which is the meditation practices, Pratyahara, which is the withdrawal of our senses which can lead to a kind of transcendence, and finally Samadhi, which is the state of ecstasy that is reached when enlightenment is attained.

One, some, or all of these practices can be adhered to, as they are all beneficial in their own way, although when all of these are practiced, they follow on from the previous practice to lend to the next and therefore increase the practitioners overall self-awareness.
The importance and beauty of yoga is that it is an overall science, and it is considered to be such as it benefits the practitioners life in myriad ways. It was Patanjali (circa 400 BCE -200AD) who compiled the yoga sutras (the sutras were books containing these ancient practices), and he did so systematically, so when the yoga system is followed as a whole system, it will eventually lead to a form of enlightenment- whether that be an enlightenment of self, or a merging with the universal consciousness,

Yoga leads to overall health which is inclusive of the mind, body and the spirit. There is nothing which the science of yoga cannot give you.

Yours in health,

Ben.









References:

http://www.yogajournal.com/article/beginners/the-roots-of-yoga/
http://www.swamij.com/yoga-sutras-patanjali.htm
http://www.yogajournal.com/article/beginners/the-eight-limbs/

Food as fuel.

                                              

Our bodies can be viewed as machines, they are incredibly intricate machines which are capable of great feats of strength, endurance, memory and learning.  The list is endless as to what our physical bodies can achieve. Although, in order to be able to achieve these great feats consistently, we need to treat this wondrous specimen of ours correctly. This means fueling our bodies correctly, feeding it the correct foods for it to perform optimally. If we eat junk food consistently, something will go wrong and we will need a service of sorts...something to get us back on track.

Our bodies require the necessary nutrients to work at their best, this means the correct balance of fruit, veggies, proteins and carbohydrates. Hydration is an absolute necessity also as it increases memory and improves motor function and therefore our physical movement.

Junk food, or fast food usually contains a lot of carbohydrates, it also contains a lot of saturated fat. It is these elements that make us feel lethargic after we have eaten them and gives us that sleepy/i don't want to do anything' feeling. You may have noticed that after you have eaten a big bowl of pasta, you want to slump on the couch or go to sleep. This is because carbohydrates make the chemical tryptophan more available to the brain, and this causes drowsiness.
Whereas nutrient dense food such as lean chicken, vegetables, or  a balanced meal when consumed is immediately used as an energy source and doesn't make you feel as though you have a food-baby!

If we continue to eat foods that are not good for our bodies, they will begin to slow down, perform poorly and ultimately stop running. Our bodies need a constant stream of  healthy, nutritious food which includes proteins, carbohydrates, good fats, vitamins and minerals in order to perform at its best.
Especially if you train regularly or are an athlete, what we eat is incredibly important. It as been said that our dietary behaviour is even more important than training itself. The exact ratio of importance of nutrition is hard to say, although it is known that training and nutrition work synergistically, and if the two aren't taken into consideration, results will not be as good as they would be otherwise.

Do what is right for your body, treat it right and it will do what ever you want it too.

Yours in Health,

Ben :-)



References

http://www.active.com/nutrition/articles/food-is-fuel-how-to-look-at-eating

http://www.bodybuilding.com/fun/venuto4.htm

sleepfoundation.org/sleep-topics/food-and-sleep