Along with Stress, headaches seem to be one of the most common wellness challenges that most people face in today’s society. In fact, I would say that headache and stress go hand in hand. Most people that are stressed definitely experience some type of headache. When a headache strikes, most people will reach for either a Tylenol, Advil (Ibuprofen), Aspirin or an Aleve (Naprosyn). While over the counter pain relievers offer temporary relief, they do not address the root cause of the headache and often the headache will return. Ayurveda is the science of how to create optimal health. It is the traditional medicine of India, is holistic and approaches health and wellness from a natural point of view. Within Ayurveda, herbs are used to bring natural relief with the goal of correcting internal imbalances. Because Ayurveda is a holistic in nature it covers the mind, body and spirit and assesses a person’s lifestyle and how factors within the lifestyle may be the primary factor causing the headaches.

Headaches fall into three major categories, Cluster headaches, Migraine headaches and Tension headaches.

Cluster headaches can be very intense. They have the tendency to last from a few minutes to a few hours and will often come and go throughout the day. These headaches tend to be “pulsing” type of headaches in the temporal area and may be accompanied by tearing or redness of the eye, sweating or constriction of one pupil.

Migraine headaches are extremely intense in nature often inhibiting the individual’s daily function. These types of headaches cause great distress and often have the signs and symptoms of nausea, vomiting, sensitivity to light, noise and smells. These headaches can last from hours to days.

Tension headaches are the most common type of headaches experienced by individuals. These headaches are intense but are the mildest of the three major types. This type of headache can last from a few minutes to hours.

The cause of Cluster and Migraine headaches are not fully understood although significant strides have been made in the management of Migraine headaches. Tension headaches tend to be highly related to stress, anxiety, poor sleep quality and toxins. Ayurveda views the common cause for the three major types of headaches is that the individual is out of balance.

In Ayurveda, the goal is always to restore balance and optimal health with the individual. This is accomplished through proper diet, herbs, exercise, and stress reduction. Stress reduction may include meditation, yoga and the creation of a harmonious lifestyle.

It is the creation of a harmonious lifestyle that is the most challenging for people. With the challenges faced in today’s society many people are just keeping their head above water or are caught up in the challenge of crisis management and struggling to survive. The busier we become the more difficult our lifestyle, the more our lifestyle suffers, and the more difficult it is to take proper care of ourselves. It is no wonder so many people suffer from stress related illnesses. If a plant is ignored it will wilt and eventually die. If a car is ignored, it will eventually begin to develop problems and if it is still ignored, it will break down. If a human is ignored and not properly cared for, it will eventually begin to develop problems that lead to suffering, illness and disease.

Take this moment and think about one that you can do to decrease the stress in your life. It can be something small like taking 3-5 mindful breaths before you eat your meals to doing 15-20 minutes of a mindful breathing meditation. Whatever you choose to do, just know that you will be doing something very beneficial for your mind, body and spirit, reducing your stress and decreasing the frequency of your headaches.

Namaste,

Rochele Lawson, RN,AHP,CMS

Stress sabotages us all the time, and with it comes a personal drain on our energy levels. Everything from being overworked or a fear of losing our job to facing a personal tragedy or simply the everyday commitments of life can cause stress. Some people even crave the high they get from stress. However like with any high there is always a low. When the crash hits the person feels completely depleted and can become susceptible for health issues. Chronic Fatigue Syndrome, high blood pressure, cardiovascular issues, acid reflux, poor eating habits and insomnia are just to name a few. Even if stress does not make you sick, it can zap your energy.

Here are some ways to stop stress from zapping your energy:

Breathe – Fill your lungs by taking a few deep breaths allowing your abdomen to expand and slowly contract. Allow the expansion of your abdomen to be at least five seconds and allow the expiration or the contraction of your abdomen to take five seconds. This will calm your fight or flight system and bring mindfulness to your body.

Be Contagious – Goodness and happiness are contagious and send out positive energy. Following the law of attraction, you get back what you give out so if you want more positivity in your life, you must be a positive person and share your positive energy. Surround yourself with supportive, happy people. Even if you are stressed and you just want to be alone and hibernate, surround yourself with your friends, this will lighten your mood and bring uplifted and positive energy to your surroundings.

Giggle – Many of us take ourselves too seriously. Learn to laugh off what you can’t control. Of course I don’t mean laugh at an inappropriate situation like a bad meeting with your boss or if someone falls but laugh when stumble along during your day feeling sorry for yourself. When faced with a stressful moment in your day, sometimes its best to step outside of it and just laugh. This will decrease your stress and relax your mind. You simply can’t be stressed while laughing. It doesn’t work the stress leaves immediately when you began to laugh. I call it “My Laugh Therapy.”

Get Moving – Exercise is one of the best ways to alleviate stress and anxiety. It gets your endorphins pumping which are those feel good chemicals that are released when you ride your bide, hop on the treadmill or do a yoga session. If you can’t muster up an hour a day, start with a 10-15 minute walk or yoga asana session. Once you are in the habit of feeling those “good feeling” endorphins, increase your exercise session to 30-45 minutes at least 3 times per week.

Get it Out – Sometimes, it all makes better sense on paper than in our heads. Get a journal and write in it. Journaling is an excellent way to blow off steam without affecting anyone else, except for you. Journal can help you gain insight on what’s happening in your life and how you can possibly change it for the better. Journaling is an exercise that is good for gaining clarity while bringing calmness to the mind.

Book a Massage – Massage does more than relax your muscles, it can relax your mind as well helping to relieve symptoms of stress. During a massage, endorphins are released from your body that calms and relaxes your nervous system. Research studies show that massage therapy actually boosts the body’s immune system which can become compromised during periods of long term stress. It is recommended that a person gets a massage once a week however once a month is fine. Anytime you can give the gift of a massage to yourself you should take advantage of it and enjoy the benefits that it brings to your mind, body and spirit.

Step 1 – Eat Wholesome Food – The Sattvic Way

An important concept in Ayurveda is how you eat. Eating is considered a major therapeutic tool and one of the most important things that you can do to help yourself from an Ayurvedic perspective. A healthy diet not only boosts overall wellness but also helps prevent disease. In Ayurveda the goal is to have healthy digestion and elimination and to be free of sickness and disease. It is believed that one way to achieve this is to have what we call in Ayurveda, a Sattvic diet. A Sattvic diet is a diet that promotes a clear and peaceful mind. It consists of fresh foods and avoids fiery and / or spoiled foods. Sattvic foods are fresh and light. And it is important to note that fresh and pure foods are free of additives, preservatives and pesticides. As things that are similar in nature increase one another, the foods that make up the sattvic diet are themselves peaceful (non-stimulating) and clear (free from impurities). Sattvic foods are properly prepared according to traditional methods, which means no “microwave cooking.” It is believed in Ayurveda that a range of illnesses, including heart disease, arthritis, and some cancers, are caused by chronic inflammation in the body which can be caused by eating foods that are not Sattvic.

It is a known fact that while genetic predisposition and lifestyle factors like stress and lack of exercise promote inflammation, poor diet and digestion the main contributor is the consumption of unhealthy food. For instance berries, oranges, tomatoes, kale and spinach contain disease fighting antioxidants. Slow to digest whole grain carbohydrates like oats, whole wheat, barley and quinoa are ideal foods because they provide essential vitamins, minerals and antioxidants as well as fiber which aids in the elimination process. These are examples of foods that are naturally beneficial to the body. So don’t shy away from these foods, eat up and allow your body to enjoy the benefits that these foods naturally provide.

Step 2 – Choose the Right Beverages

Hydration is the most vital thing that we can do for our bodies. All of our cells need to be properly hydrated in order function properly. Although water is best, it is possible to have flavorful drinks that are all natural beverages that are largely water based and free of artificial sweeteners. One drink that comes to mind is coconut water. Coconut water is a natural source of hydration that is high in potassium and is naturally sweetened. This natural source of hydration can be drank alone or added to other fruits to make a nice, healthy smoothie. Soda is an absolute no-no. It can deplete the body of electrolytes due to the diuretic effect that is has on the kidneys. Green teas and herbal teas are another good source for natural hydration, however it should be noted that some green teas contain caffeine and may have a diuretic effect as well. As for a dairy a nice healthy choice to try would by unsweetened almond milk. Although almond milk is not as nutrient rich as regular cow’s milk almonds are very nutritive and thus makes almond milk an excellent choice for a low calorie, non-dairy alternative.

Step 3 – Boost Health with Essential Nutrients

Even if the majority of the foods you are eating are unprocessed or certified organic, you probably could use a little assistance in getting what you need. Supplements and medicinal plant ingredients can help bridge the gap. Some important supplements to take a look at are Omega-3 fatty acids for brain and heart health, Vitamin D to improve bone strength, mood, endocrine and cognitive function and magnesium to support the nervous system and promote muscle relaxation.

Step 4 –Work Out for Big Payoffs

No health and wellness regime is complete without some form of exercise. A good workout, whether it is a Bikram Yoga session, a power walk through the park, an uphill bike ride, an elliptical session or a good jog, can improve mood, strengthen the heart and lungs, reduce stress, and promote weight loss to name a few perks. It is important to exercise at least 45 minutes, three times a week. For a balanced routine, include 20 minutes of resistance training twice a week, such as squats, core work such as Pilates to build muscle, maintain bone density and promote good posture. Reap additional benefits by exercising outdoors which helps to improve energy and bring clarity to your mind.

Step 5 – Calm the Mind with Meditation

Spiritual health is just as important as diet and exercise. Meditation in particular can lower stress and help regulate emotions. It is the best thing to calm the mind, nerves and emotions. Meditation relates to the spiritual aspect of life. According to Ayurveda the soul is the source of life and health. We must live according to the purpose of our soul in order to have peace and well-being. Disease generally indicates that we have lost contact with our soul and its creative force. To counteract this and to restore balance to our minds, meditation should be incorporated into your daily life. It has been proven to restore brain synapses and increase vitality.

There are many types of meditations to explore such as seated meditation, mindful meditation, walking meditation, breath meditation and moving meditations like yoga and tai chi. Both types are terrific for active people in search of stress relief and offer the opportunity to practice alone or in a group setting.

By incorporating the 5 Steps of Wellness into your daily life you will experience improvements in your overall health and wellness.

Live well and have joy and peace in your heart and mind!

The timeless Law of Mind Action is a universal truth. Things held in the mind create their own like kind. Our thoughts and words create our experience in the world, and they certainly influence how the world responds to us.  Many times during the day, we experience true and positive thoughts and false and negative thoughts. It is the false thoughts in our mind that feed into the illusion that we do not have control over what happens in our life. This false thought or belief can lead to an increase in the feelings of stress and overwhelm and a sense of a loss of control.

When we feed into the false thoughts of our mind, events, occurrences and situations will begin to manifest in our lives that allow more false thoughts to come into our mind. This becomes a cycle that repeats itself which feeds into the negative thoughts and false beliefs.  If things are not going well for you and you focus on that, chances are you’ll get more of the same.

When we change the focus of our thinking from negative to positive, our life will begin to manifest more of what we truly seek and desire. Peace will be a more occurring state of mind for us because where there is peace, chaos can not exist. This fundamental truth has been tested and proved time and time again.

I invite you to try this:

To make a shift in your thinking and to bring more positivity into your life try focusing on cultivating gratitude – turning your attention to the positive things in life, so that you can attract more of the same and take advantage of the positive energy that subsequently surfaces.

Remember that in every situation perceived as negative there is always a positive aspect of the situation. It is a duty we owe to ourselves to seek out this positive aspect that brings peace to our minds. This peace of mind allows us to operate more efficiently in our lives. When you start applying the Law of Mind Action, you will begin to see transformational shifts take place in your life. And you will be Amazed!

Once the holiday hoopla subsides, it’s time for the New Year’s resolutions. But before you make any, consider these tips to help you overcome some of the obstacles that prevent you from being successful.

Obstacle #1 – You Aim Too High. To counter this, take Positive Action. To do this try adopting this new behavior, whether you want to reduce your stress, save more money, exercise more or spend more time with your family, pick one thing and work on it until it becomes natural. Then move on to the next thing on your list. If you need to adjust your goal, take the positive action and make the adjustment. This is the process of adopting new positive behaviors to replace those that do not serve us so that we can get the results that we wish to create.

Obstacle #2 – You Make Excuses. To counter this, Think Positive. It is one thing to accept the fact that thought creates action. It is an entirely different thing to perceive one’s own thoughts because our thoughts move quickly and are fleeting. Our words reflect our thoughts and feelings so when we make excuses for ourselves, what we are really telling ourselves is that we did not plan ahead and are not committed to ourselves. Instead of making excuses, make a commitment to yourself. Tell yourself to be conscious of when you feel you are about to make an excuse and instead say a positive affirmation to plant the thoughts of awareness into your mind. This will bring you back to being committed to yourself and in turn you will gain confidence and a peace of mind.

Obstacle #3 – You Give Up Too Quickly. To counter this, Positive Feeling. Success won’t happen overnight and setbacks and slip-ups are likely to happen. Instead of getting down on yourself when you have a set back, turn it in to a positive by remembering how you felt when you began your plan or when you accomplished a goal on your plan. Remembering this positive feeling will trigger the positive response center within you. Feelings motivate our thoughts and when we feel good, we think good thoughts and take positive action. Set interim goals for yourself, so that you will see progress. It could take 3 weeks to 3 months to change your habits but the key is to keep trying and to keep moving forward.

So you see by thinking positive you take positive action and experience positive feelings there by reinforcing the positive behavior you are now taking on as you break those hard to break habits.

The above tips are 3 of the 5 ways of how the psychology of change can assist you in your life.

Wishing you much health and wellness!

Namaste,

Rochele Lawson, RN,AHP,CMS

The Queen of Feeling Fabulous

http://www.rochelelawson.com

http://www.freegiftsfromrochele.com

http://webtalkradio.net/shows/blissful-living

http://www.facebook.com/rochelelawson

Most people discover a significant disparity between what they say is important to them and what they are doing with their time. This is especially true with working professionals and entrepreneurs. Many of these individuals say they want to spend more time with their families or would like to have a balance between professional life and home life. It is this same group of people that truly struggle to find a balance between work or running their business and the personal and family time. Often, family time gets interrupted due to the demands of their work or business obligations. This lack of balance causes internal as well as external tension. This leads to an increase in stress and overwhelm which in turns leads to stress related illnesses and diseases.

If you are looking for ways to establish balance between professional life and home life, keep reading for some solutions that you can incorporate into your life immediately.

Once you begin to become mindful and understand the disparity that exists in your life, you can begin to determine what corrective action you need to take.

Try this:

• First of all be mindful of the disparity by acknowledging it but don’t let it capture your energy.
• Write it down and be specific. i.e. (I stay too late at the office each night. I will come home from work 30 minutes earlier each night so that I can spend more time with my family)
•  List the steps you will take to change the amount of your time and attention you devote to this imbalance. ( I will turn off my cell phone every night at 6pm and will not turn it back on until the morning)
• Commit to completion dates for each step and after a reasonable period of time, reevaluate and make adjustments as necessary.

It is important that you be as specific as possible when writing the disparity down that you want to correct. For each disparity list the steps you will take to change it. These things assist you with being mindful of the process and will allow you to see what works and what does not. It will aid you to eliminating what does not work and seeing what does work. It is through this process that you will be able to incorporate the solutions that work in bringing the balance in your life in your life that you seek.

When a person has the balance in their life that they seek, they operate in a more efficient and productive manner. There is less stress, more joy and more peace and a sense of well-being.

Going to a Spa soon, check out some of these treatments that are not only good for your body but for your mind as well. I have decided to focus on the treatments that follow the principles of Ayurveda.

1)  Abhyanga Massage (An Ayurvedic Spa Treatment) The traditional Abhyanga massage consist of a four-hand massage, with two people working in synchronicity. It is a heavenly massage that is rejuvenating and nurturing to the mind, body and spirit.

2)  Shirodhara- Typically administered as an add-on to a facial, massage or body treatment, shirodhara is an Ayurvedic treatment that consist of the slow dripping of warm oil onto the “third eye”, the spot on the forehead between and just above the eyes. It often comes at the end of the treatment and when done right it is the perfect ending, thought to clear negative energy and stress, it is incredibly hypnotically relaxing. Bonus it does double duty as a hair treatment.

3)  Sound Therapy – The sounds and vibrations of certain frequencies bring human brain waves into calming or sleep-inducing wavelengths. Although paired with another treatment, sound therapy can be administered on its own. For some people simply sitting quietly while sound reverberates through them is soothing; for others it may feel like a non-treatment.

4)  Seaweed Wrap – The iodine in seaweed helps stimulate the metabolic processes, causing the skin to sweat and release toxins. As heat opens the pores, natural antioxidants and minerals from the seaweed are absorbed. The result: baby soft skin and a slimmer, more toned look, for about a day.

5)  Reiki – Reiki masters channel what they call “universal healing energy” into your body, clearing up negative energy, stress and in some cases physical ailments. If you are open to energy healing, it can be amazing on its own or take a great massage to a whole new level.

6)  Chakra Balancing – Ayurveda points to seven chakras on a person that are junctions between the mind and the body and link our physical, energetic, emotional, mental, social and spiritual selves. To bring the chakras into balance, massage therapist use a mix of techniques, including reflexology, energy work, and the use of stones or crystals placed along the chakras. Usually moving from bottom to top, the therapist works with one chakra at a time, explaining the chakra to you and giving you a chakra related color to focus on while the therapist works on a particular area

Most people discover a significant disparity between what they say is important to them and what they are doing with their time. This is especially true with working professionals and entrepreneurs. Many of these individuals say they want to spend more time with their families or would like to have a balance between professional life and home life. It is this same group of people that truly struggle to find a balance between work or running their business and the personal and family time. Often, family time gets interupted due to the demands of  their work or business obligations. This lack of balance causes internal as well as external tension. This leads to an increase in stress and overwhelm which in turns leads to stress related illnesses and diseases.

If you are looking for ways to establish balance between professional life and home life, keep reading for some solutions that you can incorporate into your life immediately.

Once you begin to become mindful and understand the disparity that exist in your life, you can begin to determine what corrective action you need to take.

Try this:

• First of all be mindul of the disparity by acknowledging it but dont let it capture your energy.
• Write it down and be specific. ie (I stay to late at the office each night. I will come home from work 30 minutes earlier each night so that I can spend more time with my family)
•  List the steps you will take to change the amount of your time and attention you devote to this imbalance. ( I will turn off my cell phone every night at 6pm and will not turn it back on until the morning)
• Commit to completion dates for each step and after a reasonable period of time, reevaluate and make adjustments as necessary.

It is important that you be as specific as possible when writing the disparity down that you want to correct. For each disparity list the steps you will take to change it. These things assist you with being mindful of the process and will allow you to see what works and what does not. It will aid you to eliminating what does not work and seeing what does work. It is through this process that you will be able to incorporate the solutions that work in bringing the balance in your life in your life that you seek.

When a person has the balance in their life that they seek, they operate in a more efficient and productive manner. There is less stress, more joy and more peace and a sense of well-being.

Wishing you health and wellness!

Namaste,

Rochele Lawson, RN,AHP,CMS

The Queen of Feeling Fabulous

Host of “Blissful Living”

http://www.rochelelawson.com

http://www.freegiftsfromrochele.com

http://www.healthhealingwellness.com

http://webtalkradio.net/shows/blissful-living

Stay tuned for my 2 new meditation CDs:

“Practicing Patience and Compassion” and “Grounding Yourself.”

You will be able to purchase these CDs from the website very soon, so stayed tuned.

www.healthhealingwellness.com

The secret of achieving harmony in life’s pursuits is a wellness healing modality that is practiced in India, called Ayurveda. It is a form of natural healing that rejuvenates the body, mind and soul through various forms of physical movement, controlled breathing, meditation and herbal treatments.

Ayurveda is an ancient healing modality. In Sanskrit “Ayu” means “life” as a combination of the mind, body and soul. The word “Veda” translates from Sanskrit to the concept of “knowledge.” It provides a sense of wellness by balancing the body with knowledge to remediate the causes of illness. It is an art of herbal healing that includes medicinal and massage therapies.

One treatment in Ayurveda involves pouring warm medicated oil in an even stream to the third eye or forehead to pacify and revitalize the mind and body.

Pure meditation is another Ayurvedic path to wellness and tranquility. There are several techniques of meditation but they all have one thing in common: focusing on quieting the busy mind. The concept is not to remove stimulation but rather to direct concentration to one healing element; one sound, one word, one image or one’s breath.

Yoga is system of exercises for physical and mental well-being. It combines stylized poses with deep breathing and meditation. It was developed 5,000 years ago and is derived from the Sanskrit word meaning “to join together.” The ultimate aim of yoga is to unite the human soul with the universal spirit.

In yoga there are seven chakras, which translate into “wheels of light.” These chakras are arranged vertically from the base of the spine to the top of the head and are thought of as spinning vortexes of energy. Each chakra is associated with the physical part of your body, your emotions, your body’s organs, different colors, one of the five senses, the earth’s elements and particular types of food.

This is just a brief explanation of ways that Ayurveda can bring health and wellness into your life.

For more information contact us at: www.healthhealingwellness.com

or

phone us at: 209-640-3154

Namaste,