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Wellness Blog. Anti-inflammation tips.

Hi everyone,
As most of you know the clinic is closed for now due to Covid-19. It has been great to speak to many of you, mainly those who had been booked in for appointments, and we have spoken to directly. And we continue to engage regularly with our clients, from a distance! by phone and platforms such as FaceTime, and we will continue doing so. We also welcome our clients to contact us for anything they may need. Or just to check in, as some of you have done which has been really heartwarming.
We do want to know how you are doing. How you’re getting on with these times generally.
For now, I’ll continue to post blog “chats” which normally grow from interaction within the clinic. These are topics which naturally come up and that people seem to want to know more about. So here goes- our latest chat. And please, add your thoughts in the comments below, or send a topic this way if you have anything you would like me to chat about!
A few people have asked me what sort of things I have found useful when learning more about reducing inflammation through physical and mental means.
Anti-inflammation tools physiologically decrease the stress hormones released which would otherwise manifest in inflammation, causing a cascade of effects to healthy tissue. These include signs of ageing and physical well being and disease, mental balance and mental health.
The following elements are important factors of lifestyle:
  1. Breathwork and/or meditation
  2. Exercise
  3. Sleep
  4. Eating well and supplemental support
  5. Reducing processed sugar.
In this Blog, I’ll do my best to explain the first lifestyle factor.
Breathwork and/or meditation. 
Why?
Recap (following on from my previous blog) :   The respiratory system has millions of receptors: chemical, pressure and stretch receptors. When we change our pattern of breathing, we change the interoceptive messages going from the respiratory system to the brain. How often and how much we inflate our lungs directly affects the brain and how it operates. Breathing affects every organ, system, and function in the body. Every physiological, psychological and emotional state has a corresponding breathing pattern. Therefore when we self-direct or consciously breathe in a certain way, we have the potential to transform the quality of our lives on every level and on a daily basis.
We can affect a range of symptoms such as stress, anxiety, cardiovascular disease, fatigue, obesity, depression and ageing by taking control which otherwise would be controlled by our sympathetic nervous system/ autopilot emotional response. We can hack our own bodies and minds.
And yogi’s have been doing this for years! Science now backs up what they have known for all these years through a variety of research methods.
The action of stretching muscle fascias connects to the physiological receptors of our brain and kriyas or posture movements of yoga complement these.
Miranda’s top tip 1: It can be hard to get used to relaxing into quiet time, breathwork or meditation… which is quite ironic! But you can do it. And it doesn’t need to be for long. Seriously, don’t make it just another thing you have to do – and then feel bad about failing. By aiming for 3 minutes, to begin with, it can be absolutely achievable. It is really about aiming to quiet the mind. Focus on something- visually or mentally. A nice picture, view or object. Listen to music, a guided meditation or use mantras. The latter may feel weird to begin with, but when you feel the benefit you’ll do what works for you. So, again start with just a really short time.
Miranda’s top tip 2: If thoughts float into your mind just accept them and let them pass bringing your attention back to the one focus of your choice. Relax into it and when you are ready slowly come out of it.
Combining breath work with yoga exercises go hand in hand… or hand on shoulder and other combinations of movement!
On line resources that I recommend via youtube channel are:
With all best wishes,
Miranda
More info.: Dr Stephen Porges, Kinsey Institute, Indiana University Bloomington. Dr Richard P. Brown Associate Clinical Professor of Psychiatry, Columbia University. Dr Patricia Gerbarg, Assistant Clinical Professor of Psychiatry at New York Medical College, Harvard Medical School and Boston Psychoanalytic Society and Institute. Dr Sue Carter, Director of the Kinsey Institute and Rudy Professor of Biology at Indiana Bloomington).