Sleep deprivation can cause loss of mental function, mood disorders and promote inflammatory diseases and pain.

In order to have good quality of sleep, you need to prepare for it, and take steps to ensure that your body and mind can optimise the time available. This involves signalling to the body that it is night-time; ensuring you have a comfortable environment; completing other functions such as digestion in good time; and relaxing the body and mind so you go straight into the deep, restful states of sleep.

Create a routine around sleep; better still create a ritual that celebrates the vital process of sleep.

Sleep Routine

Have dinner early – at 6-7 pm – and have a light, digestible meal. Reduce carbohydrates, dairy and sweets, and prefer soups.

Use the daily cycles of the ayurvedic Doshas – Vata from 2-6 o’ clock; Kapha from 6-10; and Pitta from 10-2. Go to sleep in Kapha time – around 10 pm – as this is the time of heaviness. Wake up in Vata time – around 6 am – as this is the time of lightness.

Start winding down at around 8-9 pm:

• Switch off the TV and computer; and dim the lights. This signals to the brain that it is night-time.
• Engage only in quiet activity and gentle, peaceful conversation.
• Do some gentle yoga stretches – forward bends, twists, recovery poses.
• Do some gentle deep breathing – Alternate Nostril Breath (Nadi Shodhana), Black Bee Breath (Brahmari) or Throat Awareness Breath (Ujjayi). Have a Yoga Therapy consultation for a complete programme.
• If you do drink milk, have half a glass of milk warmed with a selection from ginger powder, cinnamon, cardamon. Add a pinch of nutmeg, and some honey. For a more potent effect – especially if you wake up during the night – take an ayurvedic herbal formula that I can prescribe for you.
• A simple 10 minute meditation such as breath awareness in the nostrils.
• Lying in bed on your back, visualise a wave moving up the legs and body as you breathe in; down the body and legs as you breathe out. Slow the breath down, and feel the body getting lighter and lighter. Alternatively, listen to a Yoga Nidra MP3 that we can provide.

If you follow this routine for some time, you will find the quality of your sleep improves. Even if you don’t get a full night’s sleep, the deep sleep in the early part of the night will recharge you sufficiently. As a result, your health and wellbeing will improve.

If you need a complete programme, contact us for a consultation.

Copyright Gerald Lopez 2010. All Rights Reserved.

Sharn Rayner - Pod Consulting

Science of Life has teamed up with Pod Consulting Ltd; to provide powerful stress management programmes for businesses.

Stress situations offer opportunity for growth – provided the stress is effectively and systematically managed. Many progressive businesses are finding that well-managed workplace stress offers significant bottom-line benefits.

Expected results include:

• Improved health and wellbeing
• Better sleep and ability to relax
• Reduced absenteeism and improved workplace productivity
• Improved communication and relationships within the workplace
• Improved communication and relationships with clients and suppliers, enhancing the business brand

Gerald Lopez - Science of Life

The comprehensive programme includes the following:

• Assessment of participants for current stress levels and ability to manage pressure.
• Practical workshop on definitions, causes, effects and signs of stress; and simple and powerful stress reduction techniques.
• One-on-one coaching to integrate workshop knowledge, set goals and devise action plans.

Your coordinators and facilitators for this exciting new programme are Sharn Rayner of Pod Consulting Ltd, and Gerald Lopez of Science of Life. They offer combined experience and skills in Human Resources and Stress Management.

Contact us now for further information. Phone 0800 235 023 or email us.

By focusing on disease, we create anxiety and fear, which itself creates disease by causing stress and disarming the immune system. Instead, by focusing on health, women can move from a position of fear to a position of empowerment.

For the benefit of our beloved womenfolk, I now share vital (from the Latin vitalis “of or belonging to life”) information on staying healthy.

Vital foods

Eat organically-grown foods with vital colors – the bright greens of broccoli and avocados, the bright reds of tomatoes and strawberries, the sunny colours of lemons and pomegranates, the purples of grapes and blackberries. These and many other vegetables and fruits are chock-full of antioxidants and proven anti-cancer agents.

The colorful signals of health-giving nutrients

The rich colors of spices are similar signals of health-giving nutrients and digestive stimulants. According to Ayurveda, strengthening the digestion with spices helps eliminate toxins and optimises absorption of food nutrients. Turmeric and ginger are known anti-cancer spices.

Rosemary and broccoli are known to promote healthy oestrogen over cancer-causing oestrogen, while resveratrol (found in red grapes and wine) blocks harmful oestrogen.

Don’t believe the anti-fats hype, and balance your fat intake with fish oils, olive and flaxseed oils, and saturated fats like butter, ghee (clarified butter) and coconut oil.

Good fats are necessary to nourish the nervous system and our cell membranes, and to prevent inflammations and cancers.

Definitely avoid hydrogenated fats (also called trans-fats) found in many commercial foods – these are artificial fats which wreak havoc with the body’s messaging systems and immune system, and promote uncontrolled cell division in the breasts.

Smart skincare

What you apply on your body goes into your body. Would you eat your detergents, lipstick and skin creams? If not, think twice about applying them. Breast tissue has been found to store many cancer-causing substances found in detergents and skincare.

Use products which are as natural as possible – and use the least possible. Allow your skin to breathe – it is a major organ of elimination.

Regularly soak your bare skin in early morning sunshine, just for 15-20 minutes. Research has found that vitamin D can significantly reduce cancer risk – perhaps by over 50%. What is the cheapest and best source of vitamin D? Sunshine! Plus, it reduces stress and improves mood – further strengthening the immune system.

Become more proactive in demanding safer personal care, cosmetics, and household products for our women, children and men.

Relaxation for breast health

Chronic stress is known to disrupt the immune system – the healthy functioning of which is the key to preventing cancer. My dear women, whether you are mothers or career people, you owe it to yourselves and your loved ones to take time out to relax. Relaxation is the body’s most powerful healing mechanism.

Yoga postures & breathing for relaxation

Yoga postures and breathing, done with awareness, are among the most effective methods of relaxation known – they have been tried and tested over thousands of years. Adopt a daily personal practice, and you will reap many benefits.

Moving lymph

Lymph forms part of the body’s immune and waste-disposal system – and the breasts are surrounded by lymph tissue. Tight bras restrict breathing – and deep breathing is the lymphatic system’s main pump.

Regularly allow the breasts “breathing space” by spending time without a bra. Practice movements like yogic Sun Salutations, emphasising deep in and out breaths. Women with larger breasts can perform more gentle movements.

Another way to move lymph and increase circulation is to get regularly massaged, or perform self-massage as part of your daily routine. When having it done for you, ask for the breast area and underarms to be gently massaged.

Breast self-massage is a much more positive, enjoyable and loving act than anxiety-inducing breast “self-examination”. Use a nourishing oil like warming sesame or cooling coconut – depending on your body type (see Body Types article).

Thermography – the safer testing method

Thermography is a gentle, non-invasive method of detecting early abnormalities which may lead to cancer. It does not expose womens’ breasts to X-rays, which are known to cause cancer – rather it detects changes in the temperature of the breasts.

As cancer is now understood to begin with inflammation, it makes more sense to detect early signs of inflammation, which enables women to proactively take charge of their health with a natural anti-inflammatory regime.

Breast thermography is becoming more available, and there are now a number of centres in New Zealand. Ask Gerald for further information.

Detox and rejuvenate

Breast tissue is fatty, and is a prime target for accumulation of environmental toxins such as pesticides, which can remain for decades. It is advisable that women periodically undergo a detox programme. Research on ayurvedic detox programmes called Panchakarma, have shown that they can significantly clear PCBs and other fat-soluble toxins.

Following detox, Ayurveda considers it essential to support the tissues with diet and herbs that are nourishing, and that offer antioxidant, anti-inflammatory, anti-stress and anti-cancer actions. This is Ayurveda’s secret for slowing the ageing process and maintaining optimum health.

Recovering our lost treasure

Last year, I asked the foremost female writer and authority on Ayurveda, Swamini Mayatitananda (formerly Maya Tiwari), what she felt was the essence of breast health. Her message, specially for this ezine article, is this:

“ Over thousands of years we have lost touch with nurturing Mother energy and consciousness. This has resulted in wars, pollution and disrespect for our bodies and for each other.

Breast cancer is a product of that disconnection. Women – as well as men – need to reconnect with the archetypal, primal Mother consciousness.

Awareness is the key, self-awareness gained by pausing our obsessive Doing, and practising the state of Being. ”

The breasts are more than private organs to be stowed away for the most part of the day. The human tragedy is that womens’ breasts have been the subject of shame, guilt and conflicted thinking – both for women and men. Conflicted thinking causes disturbed energy, or Prana; finally causing a disturbance and breakdown in cellular organisation – also known as cancer.

Yet, in truth, breasts are profoundly symbolic organs of femininity and nurturing motherhood. They are the energetic guardians of the heart, of the emotions of bonding and family, of feminine sensuality. To men, they create a deep longing, usually interpreted as sexual attraction. But I believe it is a longing for something more primordial – perhaps the longing for the return of nourishing Mother consciousness on Earth.

My beloved women, may you care for yourselves and stay eternally healthy, and may we share in the return of a nurturing consciousness.

If you feel this article would help someone you know, please share it with them by clicking below!

For a comprehensive breast health programme, have a consultation with Gerald. Call on 0800 23 50 23 or book online.

Copyright Gerald Lopez 2009. All Rights Reserved.

Blue lotus - symbol of the heart chakra

The Art of Eating

Have you ever wondered why some people may eat all the “right” food but still get sick? Whilst some eat “wrong” food but remain healthy?

Part of the solution may be due to HOW they eat.

Our eating habits have changed drastically over the last 50 years:

Where we used to sit at the family table and say Grace, we now eat on the run or in front of the television. Where we used to feel grateful for a successful hunt or harvest, we now take pre-packed, processed foods for granted. Where we used to eat heartily, we now feel guilty about our many little “indiscretions”.

The Indian ayurvedic author Charaka offered a number of eating rules around 2,500 years ago — See for yourself if they still make sense today…

Eat food that is warm and unctuous

Warm, unctuous food is appetising and delicious, and thus stimulates digestion. Hippocrates (Charaka’s Greek contemporary) said, “It is better to have worse food that is palatable; than better food which is unpalatable.” Research recently found that eating unctuous foods (i.e. foods containing fats) helped obese people lose weight. It satisfied them sooner than when they ate fat-free foods – and so they ate less.

Eat food in proper quantities

Charaka said that food taken in the right quantity “promotes the life-span, easily passes down to anus, does not disturb the digestive fire, and gets digested without discomfort.” Modern research has found that over-eating significantly reduces life-span. How do you know what is the right quantity? By eating with more awareness (your body will tell you). A good rule of thumb is to eat until half full — Charaka said to leave 1/4 for fluids to moisten the food, and 1/4 empty for the digestive “fire” to work!

Eat only when previous food has been digested

Piling new food onto partly-digested food messes things up — Would you add fresh pasta to a pot of already half-cooked pasta? The best signal of completed digestion is your hunger – usually 3 to 6 hours after the last meal. Learn to differentiate real hunger from emotional need for food.

Eat in a favourable place

A pleasant environment is relaxing, and medical texbooks tell us this activates our digestive function. Avoid eating in noisy, messy places; in cars; in front of the television. Instead, create a beautiful table setting and celebrate your meal!

Eat at a moderate pace

Eating too fast doesn’t allow proper chewing and digestion, and disrupts our awareness, concentration and full enjoyment of the food. We also tend to overeat, as the body’s signals of sufficient food take time to register. On the other hand, slow, long-drawn meals encourage us to overeat as well – think Christmas lunch!

Avoid excessive talking and distractions while eating

Modern medical textbooks talk about the “Cephalic Phase” of eating, i.e. how the sight, smell and taste of food stimulates the brain, which then stimulates digestion. This phase, plus proper chewing, prepare the food so it can be easily digested in the stomach. So give the food all your attention for ultimate digestion.

Relax into your meal — before, during, and after

Digestion is a major process, which uses up a lot of energy. When you are involved in work, study and travel, your body is in active (“Fight or Flight”) mode and shuts down digestion. When you allow your mind and body to enter relaxation mode, the digestive function is re-activated. Calm your mind, take some slow deep breaths, bless the food — Choose your method to enter relaxation mode, and try to maintain it for at least half-an-hour after the meal.

Digestion is no longer given its due importance today. We eat to fill a hole, and to keep going through the day. We eat on the run. We feel guilty about what we eat. Preparing and eating food is an inconvenience which needs to be got out of the way as easily, cheaply and speedily as possible. We imagine that some scientifically-calculated “balanced” formula of dietary chemicals can keep us healthy.

I hope this article reminds you that the nourishment comes not only from WHAT we eat, but also from HOW we eat; from actively and mindfully receiving the gift of food. By shifting our attitude to our food and to the process of eating, our body will respond differently, more positively — Eating then becomes a relationship with the world, a meditative ritual, an opportunity for intuitively knowing what our body really needs to stay healthy.

Doctors found that the adjustments slowed down or even halted the progression of their disease.

And they claim that there is no reason that the benefits could not be seen in other types of cancer.

The study done at Addenbrooke’s hospital, Cambridgeshire, with 110 men, showed that diet and lifestyle changes have a profound effect in prevention and treatment of prostate cancer – and probably other cancers as well.

Changes made included cutting down on salt and alcohol, eating more oily fish, losing weight and taking moderate amounts of regular exercise. One of the patients also took pomegranate juice, and was surprised with the positive results. Pomegranate is a highly-regarded Ayurvedic medicine, and is very high in antioxidants. Another herb used for prostate problems in Ayurveda is Gokshura (Tribulus terrestris).

It has been long known that cancer can be prevented – and treated – with simple lifestyle changes and herbs. The medical establishment – including the health agencies – have long fought against promoters of simple natural remedies for cancer. When these agencies talk about “prevention” of cancer, they mean mammograms and tests – what kind of prevention is that?

In order for real progress to be made in the cancer epidemic – for cancer is a real epidemic, and not fabricated ones like “Bird Flu” – our governments need to educate the public about diet, lifestyle and comprehensive approaches to health. Please let the new government know that you want more proactive prevention of cancer.

See the full report in the Telegraph: http://www.telegraph.co.uk/health/article3399333.ece

As long as we turn away from ourselves, what is hidden remains hidden. What is worse, what is hidden influences our behaviour, our thoughts and our moods. We remain slaves to our subconscious drives, puppets of thought patterns inserted into our psyche who knows how long ago – by parents, schools, churches, advertising.

The only way to become authentic and to find a life that supports your deepest values, is to go within and shine a light in the dark recesses of the mind. This takes courage, and yet this is our life’s task and must be done.

Our learned habit of focusing outwards also desensitises us to the subtle messages of our body. We learn to ignore the signals and warnings of discomfort and imbalance. We force our way through life, not eating when we are hungry, delaying toilet breaks, pushing through fatigue, putting up with uncomfortable situations and relationships.

And when we fall ill, it comes as a surprise. “What have I done to deserve this?” we lament.

Start listening to yourself, start becoming more aware of yourself. It is the start of a wonderful inner journey – a journey of your healing, back to your blissful self. Healing is not necessarily about perfect health, it is more about perfect self-acceptance.

When you have come to a point of self-acceptance, your shadows and fears dissolve, you discover self-love – and a natural love for others. It is at this point that you become truly beneficial to the world.