By John Douillard, DC, PhD
We have come to appreciate muscle soreness as a humbling reward for a good workout. If you are out of shape, starting a new fitness program or just an occasional jock, you are probably well versed in the morning after hobble. Stiff legs, an achy back and arms that cannot lift the phone are the not so subtle reminders of yesterday’s enthusiasm, or not. Is soreness still the price we have to pay to feel and look good?
No pain, no gain may well have been the fitness credo of our past, but is it destined to be a part of our future. When a muscle contracts, a waste product called lactic acid is released at the contraction site. Under normal circumstances the lactic acid is reconverted into glycogen and reused for energy. If the exercise demands are excessive, the body will be unable to reconvert the lactic acid fast enough and direct it into the blood stream for removal. The problem is that much of the lactic acid is left in the muscle. This lactic acid build up can do much more damage than just a little muscle soreness, particularly if the experience is repetitive.
If the muscle is congested with waste products, then it will not be able to get the proper fuel supply necessary for normal function. Muscles use blood for fuel and if the spigot is off, the body will be forced to manufacture a kind of tissue that does not use blood for fuel. This is commonly called scar tissue. Scar tissue in the muscles is technically called myofibrositis and will change how a muscle functions. Normally muscles are elastic and attach around a joint leaving it supple with ample blood supply and mobility. When scar tissue is laid down in a muscle, it loses its elasticity and becomes ropelike, pulling rigidly on a joint compromising its blood supply and natural range of motion. In this scenario, the muscles and joints will get stiff.
Tendonitis, which is an inflammation at the muscle-joint junction, and bursitis, which is an inflammation around the joint, or even arthritis, which is when the joint itself is inflamed, are all caused by a progressive accumulation of scar tissue in the muscles and joints. What's worse is that the body has a difficult time removing all the accumulated lactic acid and in time, scar tissue can build up in many of the body's muscles and render the whole body stiff and even painful. We have come to accept this as a part of the aging process but we do not realize that when the body loses blood supply, not only do we get stiff, but this is the first step in the disease process.
There are many treatments for the accumulation of blood lactate in the muscles and resultant pain and stiffness. First I would like to discuss how we can prevent this accumulation during exercise with a simple breathing technique. When the muscle is unable to reconvert lactic acid on the muscle site and shunts it into the blood stream for removal, the body will respond to this process as an emergency and start to breathe faster. This happens to all of us when we get out of breath - huffing and puffing as we walk up a hill. When we are forced into more vigorous exercise, it is normal to open our mouths and take deep fast mouths breaths as an attempt to remove carbon dioxide waste from the body.
When we breathe this way, the body is activating stress receptors in the upper lobes of the lungs, indicating the body is in an emergency state due to this exertion. It is much like if you saw a bear in the woods you would take a quick, gasping mouth breath, which would trigger and emergency chemical response that would save your life. In emergencies, anything goes. Degenerative stress fighting hormones are released with disease producing free radicals as waste products. We easily recover from such events, but with a stressful life that produces the same chemistry and cumulative exercise stress that causes lactic acid build up the body is soon the break down.
In the lower lobes of the lungs we find nerves receptors exactly opposite the stress receptors of the upper lobes. Calming and repairing parasympathetic receptors predominate in the lower lobes of the lungs, with an average of sixty to eighty percent more blood supply there as well. Clearly, activating these lobes during exercise would remove more waste more efficiently without triggering a degenerative emergency response. With a little practice, this can be accomplished with nasal breathing.
The nose is designed first and foremost as a breathing apparatus with turbines called turbinates that turbo-charge the breath and drive it deep into the lower lobes of the lungs. Although breathing through your nose during exercise takes a little getting used to, once the rib cage opens from deep nasal breathing, the body learns how to handle higher and higher levels of stress during exercise without the upper chest stress response that causes soreness and degenerative chemistry in the body.
Use the comfortable rhythm of nose breathing - inhaling and exhaling deeply through the nose, as a monitor during exercise of how much exercise is good for you and how much more is potentially harmful. As soon as you have to breathe through your mouth during exercise, the body is under stress, and lactic acid waste products are accumulating in the muscles and blood. The result is fast breathing and muscle soreness. It might take some time to get used to nasal breathing during exercise but the benefits are worth waiting for. In the end, you are going to breathe 28,000 times everyday for the rest of your life. Quite simply, how you breathe will either send a message to your body that your life and exercise are a disease producing emergency that you have to recover from or a rejuvenating experience that makes each day better than the next.
Exercise Tip: Go for a walk and breathe through your nose both during the inhale and exhale. Count how many steps you take for one complete cycle of inhale and exhale. Maybe you will take four steps on the in breath and five steps on the out breath. This is a total of eleven. Keep trying to breathe deeper, longer and slower as you walk and breathe through your nose. Your steps per nasal breath goal (exhale steps + inhale steps) is twenty-one.
Each day you try this you will see improvement, and soon what you could not do when you started nose breathing, you will do effortlessly. Your exercise will now remove and convert lactic acid efficiently without out the age old muscle stiffness. Also as you learn to breathe efficiently, you will be able to exercise at a higher level, but again as long as you are breathing through your nose, you will not be breaking your body down in the name of building it up. It is also well understood that when the body is not responding to the exertion as an emergency it will burn non-emergency fuel - fat - rather than sugar more efficiently.
Currently there are many nutritional supplements that can prevent lactic acid build up and muscle soreness. My favorite for this is botanical medicine called Boswellia serrata. Boswellia is a gummy tree in mountainous India. The bark and gum are used in a wide variety of conditions, however primarily used as an anti-inflammatory associated with muscle and joint pain.
The boswellic acids in the tree resin counteract the effects of leukotrienes that are responsible for free radical damage, auto immune responses, and inflammation. It is a clinically proven alternative to anti-inflammatory and anti-arthritic drugs without the common side effects: high blood pressure, gastric irritation, heart palpitations and ulcers.
Another botanical medicine that is indicated for exercise stress and muscle soreness is called ashwaganda or Winter Cherry. Ashwaganda is a small evergreen shrub that grows to 1.5 meters tall. It is found in dry areas of India and as far west a Israel and is now being cultivated in the United States. The word ashwaganda literally means "the sweat of a horse," indicating that one who takes it would have the strength and sexual vitality of a horse. It is a well known adaptogen that tones and normalizes bodily functions and renders the body more resistant to stress. The established active constituent is a number of steroidal lactones that are together called withanolides. The withanolides will affect the function of both the nervous system and musculoskeletal systems ability to handle exercise stress.
Some reports have shown that taking boswellia together with ashwaganda and ginger can enhance its effects for fighting muscle and joint stiffness and soreness. In one study at the Government Medical College in Jammmu, India, nearly 70% of arthritic patients experienced good to excellent results against stiffness and pain.
MSM, or methylsulfonylmethane, is probably the hottest nutrient on the market today for muscle soreness. It is a substance than occurs naturally in the body and in small amounts, the food we eat. MSM was created in the wake of years of DMSO research. It is the non toxic cousin that penetrates the cell wall and enhances blood supply deep in the bodily tissues. Its toxicity is very low, similar to that of water and salt. It is a sulfur derivative and the only reported complaints were with people who are allergic to sulfa drugs. Otherwise it well tolerated at high doses of 1000 to 6000 mg per day depending on the severity of the condition. In some cases at high doses it can cause diarrhea and some sleeplessness if taken at night. So start with 1000 mg per day and build up. It is effective for moving blood lactate and scar tissue out of the muscles and relieving muscle soreness. It is also a very effective anti-inflammatory and pain reliever that helps by not masking pain but by reinstating the lost blood flow which is in many cases the cause of muscle soreness and pain.
John Douillard, D.C. is the author of Body, Mind and Sport and is the former Director of Player Development for the New Jersey Nets. He is in practice in Boulder, Colorado. For more information call 303.516.4848 or 866.227.9843.
Further Information
http://www.lifespa.com/article.asp?art_id=36
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Wednesday, July 25, 2007
Ayurvedic Fitness #2
Ayurvedic Fitness
By John Douillard
Date Released : 03 Jan 2007
Two thousand years ago, the Greek physician Galen wrote that athletes, “Exert every day at their exercises and force feed themselves. Their sleep, too, is immoderate.” He quoted the physician Hippocrates, “Excess is the enemy of nature, and their practices are in direct opposition to good health.” Galen pointed out that when athletes stop exercising, degeneration sets in. Some soon die and few live to an old age. Aristotle emphasized moderation rather than excess and preached the concept of “aidos,” which included modesty, dignity, respect and the joy of the competition.
The ancient Greeks clearly understood the health benefits of exercise but also offered a warning as to the risks of excess. How much exercise is good for the body and how much more can be harmful seemed to be a controversial question that not only plagued Aristotle but our modern convention as well.
In October of 1992, the American Heart Association (AHA) added physical inactivity to its list of major risk factors for heart disease along with smoking, high blood pressure and high cholesterol levels and yet more than 200,000 deaths are reported each year from heart attacks during or immediately after exercise. The confusion continues. The American College of Sports Medicine suggests that cardiovascular health benefits are only gained if exercising between 60 to 80 percent of your maximum heart rate. Conversely, the Cooper Institute of Aerobic Research in Dallas, Texas reported that if you exercise above 60 percent of your max heart rate for four to five hours a week or more, you will incur a significant amount of harmful free radical damage in the body. They recommended that if you want health and longevity benefits from exercise, you must exercise below 60 percent of your max heart rate (max heart rate = 220 - age). This controversial study brought to light the same question that haunted the Greeks: how much exercise is healthy and how much more will be harmful? One thousand years before Aristotle touted moderation and concept of “aidos,” the scholars of Ayurvedic medicine were writing their first textbooks that decreed the appropriate amount of exercise ideal for optimal health. Like Aristotle, they agreed on moderation but also listed excessive exercise as a major cause of disease.
Ayurvedic medicine, although in its infancy here in America, has over 300,000 Indian doctors in the All Indian Ayurvedic Congress, making it the largest medical organization in the world. Ayurveda is a Sanskrit word derived from the root words “ayus,” which means life, and “veda,” which means knowledge. Over time, Ayurveda became known as the science of life. With regard to exercise, one should only exert to 50 percent of their capacity. More than that for an extended period of time would breed excess, exhaustion and ultimately the onset of disease, according to Ayurveda.
Nasal Breathing
Nasal breathing techniques were offered to monitor the appropriate amount of exercise. If one had to open the mouth and huff, puff and pant to perform a certain task, than the exercise would be incurring stress rather than reducing it. Interestingly, lifespan was predictably lengthened by minimizing the number of breaths taken in one’s life. In a preliminary study comparing mouth and nose breathing during sub-maximal exercise, breath rates were reduced from 50 to 14 breaths per minutes using mouth and nose breathing, respectively. In the same study, brain wave activity showed a significant increase in alpha wave production and brain wave coherence during nasal versus mouth breathing exercise, indicating that a meditative calm could be supported during vigorous exercise stress.
Go for a walk and breathe through your nose both during the inhale and exhale. Count how many steps you take for one complete cycle of inhale and exhale. Maybe you will take four steps on the “in” breath and five steps on the “out” breath for a total of 11. Keep trying to breathe deeper, longer and slower as you walk and breathe through your nose. The number of steps per nasal breath goal (exhale steps plus inhale steps) is 20.
When not counting steps, use the comfortable rhythm of the breath through the nose to govern your pace. If you have to open your mouth to maintain a certain pace, than slow down until the nasal breath is once again comfortable. Within a few short weeks, you will see your ability to breathe calmly during exercise stress dramatically improve. Without the strain of a “workout,” exercise becomes an enjoyable experience that imparts an experience of calm during a once stressful workout. The ability to remain calm during vigorous activity can become a model for handling many of life’s stressful situations. In Ayurveda, it is called the co-existence of opposites, where silence and activity exist simultaneously.
Ayurvedic Herbs
To offset the stress of conventional exercise, antioxidants and anti-inflammatories are commonly used. In Ayurveda, botanical medicines are targeted at strengthening the individual rather than eradicating symptoms. Herbs like ashwaganda, boswella, turmeric and shilijit are all traditional Ayurvedic herbs aimed at restoring a fundamental balance that enables the body to heal and repair itself.
Ashwaganda - In a world where 80 percent of all disease can be attributed to stress, it is not surprising that we are attracted to the Ayurvedic herb, ashwaganga. Ashwaganda is a small evergreen perennial shrub that resembles a large erect potato plant and grows to 1.5 meters tall. It is found in dry areas of India and as far west as Israel. Although all parts of the plant have been traditionally used for medicines, the root is most commonly used today.
Numerous studies have exhibited its anti-stress adaptagenic properties, many of which demonstrated superior adaptagenic properties than that of Ginseng. In one study, ashwaganda demonstrated increased physical endurance and prevented the depletion of Vitamin C and cortisol while under stress; hence, ashwaganda in Sanskrit means “the sweat or smell of a horse,” indicating that one who takes it would have the strength and stamina of a horse (some say 10 horses!). Clinically, it is effective for improving energy and endurance before exercise and surprisingly, when taken before bed, it will ensure a deep and restful sleep.
Traditionally, Ashwaganda was used to treat general debility, arthritis, depression, chronic fatigue, insomnia, anxiety, depressed immunity, sexual debility, infertility, memory loss, breathing difficulties, hormonal imbalances and more. Today, it is becoming an effective choice for combating both exercise and lifestyle stress.
Boswella - Boswella serrata, sometimes called “Indian Frankincense,” is a gummy tree in mountainous India. The bark and gum are used in a wide variety of conditions; however, it’s primarily use is as an anti-inflammatory associated with muscle and joint pain.
The boswellic acids in the tree resin increase blood supply to the joint capsule and counteract the effects of leukotrienes that are responsible for free radical damage, auto immune responses and inflammation. It is a clinically proven alternative to anti-inflammatory and anti-arthritic drugs without the common side effects of high blood pressure, gastric irritation, heart palpitations and ulcers. Traditionally, Ayurvedic doctors enhance the effectiveness of boswella by adding small amounts of ashwaganda, turmeric and ginger (Zingiber officinale) to it. In one study, osteoarthritic pain and disability were significantly reduced by a mixture of Withania somnifera roots (ashwaganda), Boswella serrata, Curcuma longa rhizomes (turmeric) in a double-blind trial with 42 patients. Hospital studies in India are many, ranging from four to 40 weeks in length with arthritic pain relief found in 60 to 90 percent of subjects.
Turmeric - The root of this three foot high perennial plant is used for treating everything from a cold to a skin rash to joint pain. Ayurvedic physicians prescribe it for sprains, strains, dyspepsia, hemorrhage, pain, injury, jaundice, hepatitis, flatulence, abdominal bloating, feelings of fullness after meals, loss of appetite, liver and gallbladder complaints, headaches, abdominal pains, chest infections, fever, diarrhea, amenorrhea, "blood rushes" and colorectal cancer. Topically, due to its vulnerary properties, turmeric is used for analgesia, bruising, sprains, inflammatory skin conditions and infected wounds. Turmeric is rich in potassium and iron, which supports optimal muscular activity. It contains volatile oil and diarylheptanoids, including curcumin, which shows evidence of anti-inflammatory and anti-arthritic activity and helps muscles repair after exercise. Curcumin can have bile-stimulating, liver-protectant, antioxidant and anticancer effects. Aqueous extracts also show some evidence of hypotensive effects and antispasmodic activity. Turmeric is both an adaptogen as well a bio-protectant. It seems its primary role is to protect many systems of the body from the degenerative effects of stress and, by doing so, eliciting a powerful healing and preventative effect.
Shilijit - Out of the 2000 Ayurvedic herbs described in the Indian Materia Medica, this is the only one given the recognition as “panacea.” Shilijit is sometimes called Bitumen or commonly, Mineral Pitch. It is found in the Himalayan mountains side, where one of the local usages is for high altitude breathing ability. Although the process is not fully understood, it is believed that the porous fulvic and humic acids in shilijit carry herbal compounds and oxygen deeply into the tissues of the body. These porous carrying cavities also hook toxins and escort them out of the body. This process is rare and is known a “Yogavahi” or bio-availablity enhancer. Traditionally, this distinction means it will enhance the effectiveness of any other herb or food it is taken with.
Shilijit is an adaptogen or rasayana, which means it is a deep rejuvenative. Studies have shown shilijit to dramatically lower recovery time in muscle, bone and nerve injuries along with powerful immunomodulating or immune stimulating properties. It is used in immune disorders, chronic fatigue, urinary tract disorders (contraindicated in kidney stones), memory, reduces tumors, nervous disorders and sexual dysfunction.
Exercise Injury Treatment and Prevention
When muscles contract, lactic acid is released at the contraction site. Under normal circumstances, the lactic acid is reconverted into glycogen and reused for energy. If the exercise demands are excessive, the body will be unable to reconvert the lactic acid fast enough and direct it into the blood stream for removal. The problem is that much of the lactic acid is left in the muscle. If muscles are strained repetitively or injured, resulting myo-spasms compromise blood supply to the muscle and lymph drainage away from the muscle. This lactic acid build up causes muscle soreness and predisposition to injury. This results in fibrous tissue production, which increases contractile resistance. Increased resistance in the muscle increases risk of injury, stiffness, soreness and muscle weakness.
There are many treatments for the accumulation of blood lactate and compromised blood supply in the muscles and resultant pain and stiffness. Boswella along with a supporting cast of turmeric, ginger and ashwaganda will not only act as a powerful natural anti-inflammatory, they will increase the blood supply to the muscles and joint capsules, whereby the lubrication to the muscle and joint can be re-instated. In this regard, the body will not breed dependency on the boswella formulation to relieve pain. As more blood supply is re-instated into the joint capsule, the need for boswella is dramatically reduced. Adding shilijit to the exercise equation can enhance the effectiveness of the boswella formulation because of its “yogavahi” properties.
More western studies are needed on all Ayurvedic herbs, but their time-tested clinical effectiveness merits great respect and further investigation.
References:
Ammon H.P. 1996. Salai Guggal - Boswellia serrata: from a herbal medicine to a non-redox inhibitor of leukotriene biosynthesis. Eur. J. Med. Res. May. 24; 1 (8):369-70
Battacharya, S.K. et al., 1987. PhytoTherapy Research 1:32
Bhattacharya SK, Satyan KS, Ghosal S. 1997. Antioxidant activity of glycowithanolides from Withania somnifera. Indian J Exp Biology,35(3):236-9
Bhaumik, S. Chattopadhyay S. and Ghoshal, S. (1993) : Effects of shilijit on mouse peritoneal macrophages. Phytotherapy Res. Vol. 7, 425-427.
Brinker F. 1998. Herb Contraindications and Drug Interactions. 2nd ed. Sandy, OR: Eclectic Medical Publications.
Douillard J. 1994. Body Mind and Sport. NY. Crown Books. P 16
Ghoshal S. 1990. Shilajit Part 7, Chemistry of Shilajit, an immunodulatory Ayurvedic Rasayan. Pure & Applied Chem. (IUPAC) 62, 1285-1288
Goel R.K., Banerjee R.S. and Acharya SB (1990): Anti ulcergenic and antiinflammatory studies with shilijit, J Ethnopharmacol. 29, 95-103.
Gruenwald J, et al. 1998. PDR for Herbal Medicines. 1st ed. Montvale, NJ: Medical Economics Company, Inc.Kyle D.G. 1987. Athletes in Ancient Athens. Amsterdam, Netherland: Leiden E.J. Brill
Jaiswal AK and Bhattacharya SK (1992): Effects of Shilijit on memory, anxiety and brain monoamines in rats, Ind. J. Pharmocol. 24, 12-17.
Kapoor, L.D. 1990. Handbook of Ayurvedic Medicinal Plants. CRC Press, Boca Raton. FL. P. 83
Karnick, C. R. 1991. J. Indian Medicine, 3(2,3):1-5, April-July
Kulkarni RR, Patki PS, Jog VP, Gandage SG, Patwardhan B. 1991. Treatment of osteoarthritis with a herbo-mineral formulation: a double-blind, placebo-controlled, cross-over study. J Ethnopharmacol. May-Jun;33(1-2):91-5
Lawrence Review, Withania, July 1988
Leung AY, Foster S. 1996. Encyclopedia of Common Natural Ingredients Used in Food, Drugs and Cosmetics. 2nd ed. New York, NY: John Wiley & Sons.
Nadkarni, K.M. 1976. Indian Materia Medica Vol II, Popular Prakashan. M/23.
Rai, R.K. 1987. Shiva Svarodaya. Varanasi, India. Anoop Printing Works. P. VIII.
Robbers JE, Tyler VE. 1999. Tyler's Herbs of Choice: The Therapeutic Use of Phytomedicinals. New York, NY: The Haworth Herbal Press.
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Further Information
http://www.lifespa.com/article.asp?art_id=64
By John Douillard
Date Released : 03 Jan 2007
Two thousand years ago, the Greek physician Galen wrote that athletes, “Exert every day at their exercises and force feed themselves. Their sleep, too, is immoderate.” He quoted the physician Hippocrates, “Excess is the enemy of nature, and their practices are in direct opposition to good health.” Galen pointed out that when athletes stop exercising, degeneration sets in. Some soon die and few live to an old age. Aristotle emphasized moderation rather than excess and preached the concept of “aidos,” which included modesty, dignity, respect and the joy of the competition.
The ancient Greeks clearly understood the health benefits of exercise but also offered a warning as to the risks of excess. How much exercise is good for the body and how much more can be harmful seemed to be a controversial question that not only plagued Aristotle but our modern convention as well.
In October of 1992, the American Heart Association (AHA) added physical inactivity to its list of major risk factors for heart disease along with smoking, high blood pressure and high cholesterol levels and yet more than 200,000 deaths are reported each year from heart attacks during or immediately after exercise. The confusion continues. The American College of Sports Medicine suggests that cardiovascular health benefits are only gained if exercising between 60 to 80 percent of your maximum heart rate. Conversely, the Cooper Institute of Aerobic Research in Dallas, Texas reported that if you exercise above 60 percent of your max heart rate for four to five hours a week or more, you will incur a significant amount of harmful free radical damage in the body. They recommended that if you want health and longevity benefits from exercise, you must exercise below 60 percent of your max heart rate (max heart rate = 220 - age). This controversial study brought to light the same question that haunted the Greeks: how much exercise is healthy and how much more will be harmful? One thousand years before Aristotle touted moderation and concept of “aidos,” the scholars of Ayurvedic medicine were writing their first textbooks that decreed the appropriate amount of exercise ideal for optimal health. Like Aristotle, they agreed on moderation but also listed excessive exercise as a major cause of disease.
Ayurvedic medicine, although in its infancy here in America, has over 300,000 Indian doctors in the All Indian Ayurvedic Congress, making it the largest medical organization in the world. Ayurveda is a Sanskrit word derived from the root words “ayus,” which means life, and “veda,” which means knowledge. Over time, Ayurveda became known as the science of life. With regard to exercise, one should only exert to 50 percent of their capacity. More than that for an extended period of time would breed excess, exhaustion and ultimately the onset of disease, according to Ayurveda.
Nasal Breathing
Nasal breathing techniques were offered to monitor the appropriate amount of exercise. If one had to open the mouth and huff, puff and pant to perform a certain task, than the exercise would be incurring stress rather than reducing it. Interestingly, lifespan was predictably lengthened by minimizing the number of breaths taken in one’s life. In a preliminary study comparing mouth and nose breathing during sub-maximal exercise, breath rates were reduced from 50 to 14 breaths per minutes using mouth and nose breathing, respectively. In the same study, brain wave activity showed a significant increase in alpha wave production and brain wave coherence during nasal versus mouth breathing exercise, indicating that a meditative calm could be supported during vigorous exercise stress.
Go for a walk and breathe through your nose both during the inhale and exhale. Count how many steps you take for one complete cycle of inhale and exhale. Maybe you will take four steps on the “in” breath and five steps on the “out” breath for a total of 11. Keep trying to breathe deeper, longer and slower as you walk and breathe through your nose. The number of steps per nasal breath goal (exhale steps plus inhale steps) is 20.
When not counting steps, use the comfortable rhythm of the breath through the nose to govern your pace. If you have to open your mouth to maintain a certain pace, than slow down until the nasal breath is once again comfortable. Within a few short weeks, you will see your ability to breathe calmly during exercise stress dramatically improve. Without the strain of a “workout,” exercise becomes an enjoyable experience that imparts an experience of calm during a once stressful workout. The ability to remain calm during vigorous activity can become a model for handling many of life’s stressful situations. In Ayurveda, it is called the co-existence of opposites, where silence and activity exist simultaneously.
Ayurvedic Herbs
To offset the stress of conventional exercise, antioxidants and anti-inflammatories are commonly used. In Ayurveda, botanical medicines are targeted at strengthening the individual rather than eradicating symptoms. Herbs like ashwaganda, boswella, turmeric and shilijit are all traditional Ayurvedic herbs aimed at restoring a fundamental balance that enables the body to heal and repair itself.
Ashwaganda - In a world where 80 percent of all disease can be attributed to stress, it is not surprising that we are attracted to the Ayurvedic herb, ashwaganga. Ashwaganda is a small evergreen perennial shrub that resembles a large erect potato plant and grows to 1.5 meters tall. It is found in dry areas of India and as far west as Israel. Although all parts of the plant have been traditionally used for medicines, the root is most commonly used today.
Numerous studies have exhibited its anti-stress adaptagenic properties, many of which demonstrated superior adaptagenic properties than that of Ginseng. In one study, ashwaganda demonstrated increased physical endurance and prevented the depletion of Vitamin C and cortisol while under stress; hence, ashwaganda in Sanskrit means “the sweat or smell of a horse,” indicating that one who takes it would have the strength and stamina of a horse (some say 10 horses!). Clinically, it is effective for improving energy and endurance before exercise and surprisingly, when taken before bed, it will ensure a deep and restful sleep.
Traditionally, Ashwaganda was used to treat general debility, arthritis, depression, chronic fatigue, insomnia, anxiety, depressed immunity, sexual debility, infertility, memory loss, breathing difficulties, hormonal imbalances and more. Today, it is becoming an effective choice for combating both exercise and lifestyle stress.
Boswella - Boswella serrata, sometimes called “Indian Frankincense,” is a gummy tree in mountainous India. The bark and gum are used in a wide variety of conditions; however, it’s primarily use is as an anti-inflammatory associated with muscle and joint pain.
The boswellic acids in the tree resin increase blood supply to the joint capsule and counteract the effects of leukotrienes that are responsible for free radical damage, auto immune responses and inflammation. It is a clinically proven alternative to anti-inflammatory and anti-arthritic drugs without the common side effects of high blood pressure, gastric irritation, heart palpitations and ulcers. Traditionally, Ayurvedic doctors enhance the effectiveness of boswella by adding small amounts of ashwaganda, turmeric and ginger (Zingiber officinale) to it. In one study, osteoarthritic pain and disability were significantly reduced by a mixture of Withania somnifera roots (ashwaganda), Boswella serrata, Curcuma longa rhizomes (turmeric) in a double-blind trial with 42 patients. Hospital studies in India are many, ranging from four to 40 weeks in length with arthritic pain relief found in 60 to 90 percent of subjects.
Turmeric - The root of this three foot high perennial plant is used for treating everything from a cold to a skin rash to joint pain. Ayurvedic physicians prescribe it for sprains, strains, dyspepsia, hemorrhage, pain, injury, jaundice, hepatitis, flatulence, abdominal bloating, feelings of fullness after meals, loss of appetite, liver and gallbladder complaints, headaches, abdominal pains, chest infections, fever, diarrhea, amenorrhea, "blood rushes" and colorectal cancer. Topically, due to its vulnerary properties, turmeric is used for analgesia, bruising, sprains, inflammatory skin conditions and infected wounds. Turmeric is rich in potassium and iron, which supports optimal muscular activity. It contains volatile oil and diarylheptanoids, including curcumin, which shows evidence of anti-inflammatory and anti-arthritic activity and helps muscles repair after exercise. Curcumin can have bile-stimulating, liver-protectant, antioxidant and anticancer effects. Aqueous extracts also show some evidence of hypotensive effects and antispasmodic activity. Turmeric is both an adaptogen as well a bio-protectant. It seems its primary role is to protect many systems of the body from the degenerative effects of stress and, by doing so, eliciting a powerful healing and preventative effect.
Shilijit - Out of the 2000 Ayurvedic herbs described in the Indian Materia Medica, this is the only one given the recognition as “panacea.” Shilijit is sometimes called Bitumen or commonly, Mineral Pitch. It is found in the Himalayan mountains side, where one of the local usages is for high altitude breathing ability. Although the process is not fully understood, it is believed that the porous fulvic and humic acids in shilijit carry herbal compounds and oxygen deeply into the tissues of the body. These porous carrying cavities also hook toxins and escort them out of the body. This process is rare and is known a “Yogavahi” or bio-availablity enhancer. Traditionally, this distinction means it will enhance the effectiveness of any other herb or food it is taken with.
Shilijit is an adaptogen or rasayana, which means it is a deep rejuvenative. Studies have shown shilijit to dramatically lower recovery time in muscle, bone and nerve injuries along with powerful immunomodulating or immune stimulating properties. It is used in immune disorders, chronic fatigue, urinary tract disorders (contraindicated in kidney stones), memory, reduces tumors, nervous disorders and sexual dysfunction.
Exercise Injury Treatment and Prevention
When muscles contract, lactic acid is released at the contraction site. Under normal circumstances, the lactic acid is reconverted into glycogen and reused for energy. If the exercise demands are excessive, the body will be unable to reconvert the lactic acid fast enough and direct it into the blood stream for removal. The problem is that much of the lactic acid is left in the muscle. If muscles are strained repetitively or injured, resulting myo-spasms compromise blood supply to the muscle and lymph drainage away from the muscle. This lactic acid build up causes muscle soreness and predisposition to injury. This results in fibrous tissue production, which increases contractile resistance. Increased resistance in the muscle increases risk of injury, stiffness, soreness and muscle weakness.
There are many treatments for the accumulation of blood lactate and compromised blood supply in the muscles and resultant pain and stiffness. Boswella along with a supporting cast of turmeric, ginger and ashwaganda will not only act as a powerful natural anti-inflammatory, they will increase the blood supply to the muscles and joint capsules, whereby the lubrication to the muscle and joint can be re-instated. In this regard, the body will not breed dependency on the boswella formulation to relieve pain. As more blood supply is re-instated into the joint capsule, the need for boswella is dramatically reduced. Adding shilijit to the exercise equation can enhance the effectiveness of the boswella formulation because of its “yogavahi” properties.
More western studies are needed on all Ayurvedic herbs, but their time-tested clinical effectiveness merits great respect and further investigation.
References:
Ammon H.P. 1996. Salai Guggal - Boswellia serrata: from a herbal medicine to a non-redox inhibitor of leukotriene biosynthesis. Eur. J. Med. Res. May. 24; 1 (8):369-70
Battacharya, S.K. et al., 1987. PhytoTherapy Research 1:32
Bhattacharya SK, Satyan KS, Ghosal S. 1997. Antioxidant activity of glycowithanolides from Withania somnifera. Indian J Exp Biology,35(3):236-9
Bhaumik, S. Chattopadhyay S. and Ghoshal, S. (1993) : Effects of shilijit on mouse peritoneal macrophages. Phytotherapy Res. Vol. 7, 425-427.
Brinker F. 1998. Herb Contraindications and Drug Interactions. 2nd ed. Sandy, OR: Eclectic Medical Publications.
Douillard J. 1994. Body Mind and Sport. NY. Crown Books. P 16
Ghoshal S. 1990. Shilajit Part 7, Chemistry of Shilajit, an immunodulatory Ayurvedic Rasayan. Pure & Applied Chem. (IUPAC) 62, 1285-1288
Goel R.K., Banerjee R.S. and Acharya SB (1990): Anti ulcergenic and antiinflammatory studies with shilijit, J Ethnopharmacol. 29, 95-103.
Gruenwald J, et al. 1998. PDR for Herbal Medicines. 1st ed. Montvale, NJ: Medical Economics Company, Inc.Kyle D.G. 1987. Athletes in Ancient Athens. Amsterdam, Netherland: Leiden E.J. Brill
Jaiswal AK and Bhattacharya SK (1992): Effects of Shilijit on memory, anxiety and brain monoamines in rats, Ind. J. Pharmocol. 24, 12-17.
Kapoor, L.D. 1990. Handbook of Ayurvedic Medicinal Plants. CRC Press, Boca Raton. FL. P. 83
Karnick, C. R. 1991. J. Indian Medicine, 3(2,3):1-5, April-July
Kulkarni RR, Patki PS, Jog VP, Gandage SG, Patwardhan B. 1991. Treatment of osteoarthritis with a herbo-mineral formulation: a double-blind, placebo-controlled, cross-over study. J Ethnopharmacol. May-Jun;33(1-2):91-5
Lawrence Review, Withania, July 1988
Leung AY, Foster S. 1996. Encyclopedia of Common Natural Ingredients Used in Food, Drugs and Cosmetics. 2nd ed. New York, NY: John Wiley & Sons.
Nadkarni, K.M. 1976. Indian Materia Medica Vol II, Popular Prakashan. M/23.
Rai, R.K. 1987. Shiva Svarodaya. Varanasi, India. Anoop Printing Works. P. VIII.
Robbers JE, Tyler VE. 1999. Tyler's Herbs of Choice: The Therapeutic Use of Phytomedicinals. New York, NY: The Haworth Herbal Press.
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Further Information
http://www.lifespa.com/article.asp?art_id=64
Ayurvedic Fitness #1
By John Douillard, DC, PhD
A recent survey asked the question, “Why is it that 80% of Americans do not exercise regularly?” By far the most common response is that people are too busy and simply can't find the time. Could this be why more than ten million Americans are exercising less today than just three years ago, because they are just too busy? Could it be so simple?
It has been my experience that when people like something they find time for it . I believe the real reason why 80% of Americans are not exercising regularly is simple. It’s because they do not enjoy it. It's a “workout," something you have to do, not something you look forward to. Making exercise fun again will not only keep us doing it but will deliver numerous health benefits from exercise not available from our conventional approach.
For years we have been encouraged to exercise by the experts because of its pronounced health benefits. People who exercise regularly on the whole have less chronic disease, but only recently studies have shown some not so good effects of exercise. Many reports have linked too much exercise with compromised immune systems. The problem is, that at the present time the experts don’t know how much exercise is good and how much more is harmful? There can be no standard answer to this question that will apply to everyone. The fact is that we are all different and have individual requirements for exercise. This understanding of individual body typing is not by any means new. Arguably the first system of body typing was in ancient India’s Ayurvedic (science of life) medicine where ten unique mind-body types are identified, each with its unique strengths, talents, likes and dislikes. Understanding who you are can help you determine how much exercise you need as well as the type of activity that would be best suited for you.
WHO ARE YOU?
In elementary school girls and boys alike are required to run the mile under ten minutes in order to pass the class. This can be quite a feat depending on your body type.
When Sara was ten she came to me in tears to get a note so she would never have to go to gym class again. She had just run the mile for the first time, and although she gave her heart and soul she finished in eleven and a half minutes, failing the class. She was humiliated and could not face her class ever again.
She was a Kapha body type that is typically hypometabolic, with big bones, an easy going nature, and much more endurance than speed. She tended to be a little more on the heavy side, as kapha types will hold on to more water. Working with her coach I directed her to a sport more suited to her body type, and she came back to see me a year or so later with a big smile on her face as she told me she just returned from the regional championships as a race walker - this being a sport much more suited to her nature. To my total amazement she went on to tell me that her favorite class was now gym and she just joined the basketball team. She said, “It's really cool: the little and faster Vata and Pitta types dribble and pass the ball as us bigger Kapha types stay under the basket and get rebounds." For the first time in her life, she felt she belonged on a basketball court.
The Vata body types, as Sara mentioned, are faster and actually more hypermetabolic. Opposite to the Kapha type, they tend to think quickly, forget quickly, and have little endurance. They are great in quick, short bursts and would find a mile run an incredibly difficult endurance event. They don't hold on to much body mass and are usually trying to gain weight. When they get out of balance they can tend to worry, become anxious, constipated and have trouble sleeping.
The Pitta body type is more fiery by nature and is the type that would excel in the one-mile run under ten minutes. They are typically more competitive, agile with a medium muscled frame. When they get out of balance they can overheat, get irritated, and even complain of skin rashes and indigestion.
SPORT BY BODY TYPE
Vata types will typically excel in sports requiring quick, short bursts of speed and agility. These individuals are like high-strung thoroughbred race horses - always on the go, very restless and even jumpy at times. They love fast, vigorous activity but can’t handle too much of it if they are going to stay in balance. If anything, Vatas need to slow down and nature often forces them to, since their endurance is not great and they tire quite easily. Vata types are quick to get involved in fitness programs but because of their constantly changing interests they are also quick to give it up.
Pitta types excel in individual competition requiring strength, speed and stamina. They are fiery both in personality and desire to win. They are highly motivated and driven and are often not satisfied unless they have won. They are natural leaders and are attracted to individual sports because of their strong ego and natural competence in most sports. Pitta types must be careful not to get overheated and must learn how to enjoy themselves regardless of the final score.
Kapha types excel in endurance and mind-body coordinated skills. They are great under pressure and are naturally calm, stable and easy-going. They are often late bloomers, both physically and mentally. They love the camaraderie of team sports, although these don't usually give them the aerobic exercise that they need. Because of their hypometabolic nature, they will tend to be more lazy and need motivation when exercising. They love team sports but must be sure to get plenty of stimulating and vigorous exercise as well.
MINDING YOUR BODY
In addition to knowing your mind-body type and its requirements, it is also important for your mind to know how to listen to your body. We have heard the term “listen to your body” for years, only no one has ever told us how to do it. In the past we have been taught to listen to our body by jogging at a pace that allows us to hold a conversation with our partner. To me this technique sounds more like listening to someone else’s body rather then your own.
Inadvertently many of us have been conditioned to distract our mind from our body during exercise. Often times exercise is found too boring unless we have a TV to watch, a book to read or a magazine to flip through. It seems we have resigned ourselves to the fact that exercise is mindless and boring so we engage our minds in one activity while our bodies do another. High-tech distraction devices have emerged on the scene as virtual reality workout centers and TV ridden cardio theatres fill health clubs. People can now exercise beyond their tolerance without boredom and without feeling the pain. "No pain, no gain" has been replaced with, "if we distract you, you won't feel it."
The degeneration from even moderate levels of exercise has been recently documented in a landmark study by Dr. Kenneth Cooper, who is considered a leading authority and visionary in the field of exercise physiology. His recent findings fly in the face of all our current exercise standards yet match up perfectly with the exercise requirements laid down over 5000 years ago in the Ayurvedic texts.
He found that when people exercise at 60% of their maximum heart rate for four hours a week or more they will produce a significant amount of harmful exercise induced free radicals which are the leading cause of aging, disease, cancer and death. Mind you, current exercise requirements state that we need to get the heart rate over 60% before any cardio-health benefits are gained. The results of this study were so controversial and radical the fitness industry for the most part the industry has chosen to ignore Cooper’s advice. He says if you insist on exceeding this limit then you must take large doses of antioxidant supplements to combat the harmful effects of moderate exercise.
Does this mean we should be restricted to a walk around the block to ward off this free radical onslaught? The Ayurvedic approach to fitness which made its more public debut about 1500 years ago as the original martial arts of China utilized physical techniques in order to access ones full human potential. It is in this light that I discuss a new approach to how and why we exercise. The human body is unlimited in potential, it is just a matter of knowing how to access it. In this case less will definitely be more.
THE SECRET TO LIFELONG FITNESS
In Ayurveda, the first requirement for health, fitness and longevity is that the body’s life force or “prana” must flow effortlessly into every cell of the body. This is accomplished primarily via the breath. It is the proper use of the breath during exercise that will bring harmony between the mind and body and create a measurable experience of calm and rejuvenation in each workout.
Most of us do not realize that our body responds to exercise as an emergency. The fight or flight nervous system gets maxed out even during moderate exercise. This emergency response during each workout not only produces stress fighting degenerative hormones but it is likely the key factor in America’s chronic aversion to exercise.
Normal people would never intentionally subject themselves to an emergency day after day after day. Yet when we ask people to engage in regular conventional exercise that is exactly what we are asking. It is no wonder that eighty percent of America doesn't do it. To make exercise fun again we must replace the degenerative emergency response with a rejuvenative, calming one. It is this experience of calm, like the eye of an hurricane, that will act as a hub as we engage in the most dynamic physical, mental or emotional activity.
In nature, the bigger the eye of the hurricane, the more forceful the winds. It is this experience of calm that we seek to reproduce in the midst of even the most extreme stress. In athletics and in life, when people are at their best they often find it effortless and euphoric. When tennis great Billie Jean King was at her best she said, “I would transport myself beyond the turmoil of the court to a place of total peace and calm.”
CREATING THE EYE OF THE HURRICANE
If you were to see a bear in the woods you would most likely take a quick, upper chest, gasping emergency breath. This breath would trigger a fight or flight response in your nervous system, as the upper lobes of the lungs are primarily innervated by the sympathetic nervous system. That kind of gasping mouth breathing, which is much like a hyperventilation breathing pattern, is a normal breathing response to extreme stress. Unfortunately this how most people breathe during exercise, triggering the same neurological response.
In contrast, the nerves that would calm, rejuvenate, and regenerate the body are in the lower lobes of the lungs along with the majority of the blood supply. The problem is that most people never breathe into these lower parasympathetic dominant lobes. The most noteworthy reason is that the rib cage has what’s called “elastic recoil,” which means it is constantly contracting and squeezing on the heart and lungs 24 hours a day.
Over time the rib cage can literally becomes a cage, making it very difficult to breathe into the lower lobes, thus forcing us to breathe through the mouth into the upper lungs and triggering a minor but constant emergency.
Exercise can act as a double edge sword where it can either incur stress or remove it depending on the quality of the breath. The best way to consistently breath into the lower lobes of the lungs is by nasal breathing. The nose is really an intricately designed breathing apparatus that will prepare the air perfectly for access into the lower lobes. In short the nose filters, moistens and rarifies the air so the penetrate the lower lobes.
Probably the most unusual feature lies in the turbinates of the nose, which act as turbines to swirl the air into vortices that drives the incoming air into the small and distal alveoli of the lungs. It is when these distal lobes are fully perfused that the body produces a neurological state of composure even while under extreme stress - thus the eye of the hurricane.
YOUR FIRST AYURVEDIC WORKOUT
Go for a walk and for the first ten minutes breathe deeply in and out through your nose as you walk fairly slowly. Here you are exercising your lungs first making sure that each breath is deeper, longer and slower than the one prior, with the emphasis on comfort. It is this experience of comfort that you will be taking into higher levels of exertion.
Then begin to walk faster and then faster and be sure to maintain the exact same rhythm of the breath you established from the beginning. At some point you will notice it becoming more difficult to get the air in through the nose, with an ensuing urge to take a mouth breath. When your exercise forces you to take your first mouth breath, you lose the eye of the hurricane, and your body is, at that moment, forced into an emergency response to maintain that pace.
When this happens, immediately slow down and recapture the original deep, long and slow rhythm of the breath. Once it is re-established, then try to walk faster again telling your body you want more performance. When the breathing gets labored and you open your mouth, then slow down on cue again, constantly telling your body you want more performance and we will not create an emergency.
Soon you body will accommodate a higher level of a natural and more permanent fitness. Because of the years of lower rib cage constriction, you will more than likely find this difficult at first. But, what you couldn't do the first day you will find yourself effortlessly doing within two or three weeks, comfortably breathing through your nose. When this happens you rib cage is not a cage any more - rather twelve rib-like levers that can massage your heart and lungs up to 28,000 times a day. When this starts happening, a natural calming influence stays with you all day while you deal with all kinds of extreme stressors. This is the first step of living in the eye of the hurricane and the provider of the most important health benefits of exercise.
Further Information
http://www.lifespa.com/article.asp?art_id=29
A recent survey asked the question, “Why is it that 80% of Americans do not exercise regularly?” By far the most common response is that people are too busy and simply can't find the time. Could this be why more than ten million Americans are exercising less today than just three years ago, because they are just too busy? Could it be so simple?
It has been my experience that when people like something they find time for it . I believe the real reason why 80% of Americans are not exercising regularly is simple. It’s because they do not enjoy it. It's a “workout," something you have to do, not something you look forward to. Making exercise fun again will not only keep us doing it but will deliver numerous health benefits from exercise not available from our conventional approach.
For years we have been encouraged to exercise by the experts because of its pronounced health benefits. People who exercise regularly on the whole have less chronic disease, but only recently studies have shown some not so good effects of exercise. Many reports have linked too much exercise with compromised immune systems. The problem is, that at the present time the experts don’t know how much exercise is good and how much more is harmful? There can be no standard answer to this question that will apply to everyone. The fact is that we are all different and have individual requirements for exercise. This understanding of individual body typing is not by any means new. Arguably the first system of body typing was in ancient India’s Ayurvedic (science of life) medicine where ten unique mind-body types are identified, each with its unique strengths, talents, likes and dislikes. Understanding who you are can help you determine how much exercise you need as well as the type of activity that would be best suited for you.
WHO ARE YOU?
In elementary school girls and boys alike are required to run the mile under ten minutes in order to pass the class. This can be quite a feat depending on your body type.
When Sara was ten she came to me in tears to get a note so she would never have to go to gym class again. She had just run the mile for the first time, and although she gave her heart and soul she finished in eleven and a half minutes, failing the class. She was humiliated and could not face her class ever again.
She was a Kapha body type that is typically hypometabolic, with big bones, an easy going nature, and much more endurance than speed. She tended to be a little more on the heavy side, as kapha types will hold on to more water. Working with her coach I directed her to a sport more suited to her body type, and she came back to see me a year or so later with a big smile on her face as she told me she just returned from the regional championships as a race walker - this being a sport much more suited to her nature. To my total amazement she went on to tell me that her favorite class was now gym and she just joined the basketball team. She said, “It's really cool: the little and faster Vata and Pitta types dribble and pass the ball as us bigger Kapha types stay under the basket and get rebounds." For the first time in her life, she felt she belonged on a basketball court.
The Vata body types, as Sara mentioned, are faster and actually more hypermetabolic. Opposite to the Kapha type, they tend to think quickly, forget quickly, and have little endurance. They are great in quick, short bursts and would find a mile run an incredibly difficult endurance event. They don't hold on to much body mass and are usually trying to gain weight. When they get out of balance they can tend to worry, become anxious, constipated and have trouble sleeping.
The Pitta body type is more fiery by nature and is the type that would excel in the one-mile run under ten minutes. They are typically more competitive, agile with a medium muscled frame. When they get out of balance they can overheat, get irritated, and even complain of skin rashes and indigestion.
SPORT BY BODY TYPE
Vata types will typically excel in sports requiring quick, short bursts of speed and agility. These individuals are like high-strung thoroughbred race horses - always on the go, very restless and even jumpy at times. They love fast, vigorous activity but can’t handle too much of it if they are going to stay in balance. If anything, Vatas need to slow down and nature often forces them to, since their endurance is not great and they tire quite easily. Vata types are quick to get involved in fitness programs but because of their constantly changing interests they are also quick to give it up.
Pitta types excel in individual competition requiring strength, speed and stamina. They are fiery both in personality and desire to win. They are highly motivated and driven and are often not satisfied unless they have won. They are natural leaders and are attracted to individual sports because of their strong ego and natural competence in most sports. Pitta types must be careful not to get overheated and must learn how to enjoy themselves regardless of the final score.
Kapha types excel in endurance and mind-body coordinated skills. They are great under pressure and are naturally calm, stable and easy-going. They are often late bloomers, both physically and mentally. They love the camaraderie of team sports, although these don't usually give them the aerobic exercise that they need. Because of their hypometabolic nature, they will tend to be more lazy and need motivation when exercising. They love team sports but must be sure to get plenty of stimulating and vigorous exercise as well.
MINDING YOUR BODY
In addition to knowing your mind-body type and its requirements, it is also important for your mind to know how to listen to your body. We have heard the term “listen to your body” for years, only no one has ever told us how to do it. In the past we have been taught to listen to our body by jogging at a pace that allows us to hold a conversation with our partner. To me this technique sounds more like listening to someone else’s body rather then your own.
Inadvertently many of us have been conditioned to distract our mind from our body during exercise. Often times exercise is found too boring unless we have a TV to watch, a book to read or a magazine to flip through. It seems we have resigned ourselves to the fact that exercise is mindless and boring so we engage our minds in one activity while our bodies do another. High-tech distraction devices have emerged on the scene as virtual reality workout centers and TV ridden cardio theatres fill health clubs. People can now exercise beyond their tolerance without boredom and without feeling the pain. "No pain, no gain" has been replaced with, "if we distract you, you won't feel it."
The degeneration from even moderate levels of exercise has been recently documented in a landmark study by Dr. Kenneth Cooper, who is considered a leading authority and visionary in the field of exercise physiology. His recent findings fly in the face of all our current exercise standards yet match up perfectly with the exercise requirements laid down over 5000 years ago in the Ayurvedic texts.
He found that when people exercise at 60% of their maximum heart rate for four hours a week or more they will produce a significant amount of harmful exercise induced free radicals which are the leading cause of aging, disease, cancer and death. Mind you, current exercise requirements state that we need to get the heart rate over 60% before any cardio-health benefits are gained. The results of this study were so controversial and radical the fitness industry for the most part the industry has chosen to ignore Cooper’s advice. He says if you insist on exceeding this limit then you must take large doses of antioxidant supplements to combat the harmful effects of moderate exercise.
Does this mean we should be restricted to a walk around the block to ward off this free radical onslaught? The Ayurvedic approach to fitness which made its more public debut about 1500 years ago as the original martial arts of China utilized physical techniques in order to access ones full human potential. It is in this light that I discuss a new approach to how and why we exercise. The human body is unlimited in potential, it is just a matter of knowing how to access it. In this case less will definitely be more.
THE SECRET TO LIFELONG FITNESS
In Ayurveda, the first requirement for health, fitness and longevity is that the body’s life force or “prana” must flow effortlessly into every cell of the body. This is accomplished primarily via the breath. It is the proper use of the breath during exercise that will bring harmony between the mind and body and create a measurable experience of calm and rejuvenation in each workout.
Most of us do not realize that our body responds to exercise as an emergency. The fight or flight nervous system gets maxed out even during moderate exercise. This emergency response during each workout not only produces stress fighting degenerative hormones but it is likely the key factor in America’s chronic aversion to exercise.
Normal people would never intentionally subject themselves to an emergency day after day after day. Yet when we ask people to engage in regular conventional exercise that is exactly what we are asking. It is no wonder that eighty percent of America doesn't do it. To make exercise fun again we must replace the degenerative emergency response with a rejuvenative, calming one. It is this experience of calm, like the eye of an hurricane, that will act as a hub as we engage in the most dynamic physical, mental or emotional activity.
In nature, the bigger the eye of the hurricane, the more forceful the winds. It is this experience of calm that we seek to reproduce in the midst of even the most extreme stress. In athletics and in life, when people are at their best they often find it effortless and euphoric. When tennis great Billie Jean King was at her best she said, “I would transport myself beyond the turmoil of the court to a place of total peace and calm.”
CREATING THE EYE OF THE HURRICANE
If you were to see a bear in the woods you would most likely take a quick, upper chest, gasping emergency breath. This breath would trigger a fight or flight response in your nervous system, as the upper lobes of the lungs are primarily innervated by the sympathetic nervous system. That kind of gasping mouth breathing, which is much like a hyperventilation breathing pattern, is a normal breathing response to extreme stress. Unfortunately this how most people breathe during exercise, triggering the same neurological response.
In contrast, the nerves that would calm, rejuvenate, and regenerate the body are in the lower lobes of the lungs along with the majority of the blood supply. The problem is that most people never breathe into these lower parasympathetic dominant lobes. The most noteworthy reason is that the rib cage has what’s called “elastic recoil,” which means it is constantly contracting and squeezing on the heart and lungs 24 hours a day.
Over time the rib cage can literally becomes a cage, making it very difficult to breathe into the lower lobes, thus forcing us to breathe through the mouth into the upper lungs and triggering a minor but constant emergency.
Exercise can act as a double edge sword where it can either incur stress or remove it depending on the quality of the breath. The best way to consistently breath into the lower lobes of the lungs is by nasal breathing. The nose is really an intricately designed breathing apparatus that will prepare the air perfectly for access into the lower lobes. In short the nose filters, moistens and rarifies the air so the penetrate the lower lobes.
Probably the most unusual feature lies in the turbinates of the nose, which act as turbines to swirl the air into vortices that drives the incoming air into the small and distal alveoli of the lungs. It is when these distal lobes are fully perfused that the body produces a neurological state of composure even while under extreme stress - thus the eye of the hurricane.
YOUR FIRST AYURVEDIC WORKOUT
Go for a walk and for the first ten minutes breathe deeply in and out through your nose as you walk fairly slowly. Here you are exercising your lungs first making sure that each breath is deeper, longer and slower than the one prior, with the emphasis on comfort. It is this experience of comfort that you will be taking into higher levels of exertion.
Then begin to walk faster and then faster and be sure to maintain the exact same rhythm of the breath you established from the beginning. At some point you will notice it becoming more difficult to get the air in through the nose, with an ensuing urge to take a mouth breath. When your exercise forces you to take your first mouth breath, you lose the eye of the hurricane, and your body is, at that moment, forced into an emergency response to maintain that pace.
When this happens, immediately slow down and recapture the original deep, long and slow rhythm of the breath. Once it is re-established, then try to walk faster again telling your body you want more performance. When the breathing gets labored and you open your mouth, then slow down on cue again, constantly telling your body you want more performance and we will not create an emergency.
Soon you body will accommodate a higher level of a natural and more permanent fitness. Because of the years of lower rib cage constriction, you will more than likely find this difficult at first. But, what you couldn't do the first day you will find yourself effortlessly doing within two or three weeks, comfortably breathing through your nose. When this happens you rib cage is not a cage any more - rather twelve rib-like levers that can massage your heart and lungs up to 28,000 times a day. When this starts happening, a natural calming influence stays with you all day while you deal with all kinds of extreme stressors. This is the first step of living in the eye of the hurricane and the provider of the most important health benefits of exercise.
Further Information
http://www.lifespa.com/article.asp?art_id=29
An Athlete's Guru
Reprinted from Delicious magazine - by Kathleen Finn
John Douillard, an Ayurvedic physician, helps athletes attain peak performance. At his LifeSpa in Boulder, Colo., he teams up Ayurveda and exercise to tailor programs based on individual mind-body types.
John Douillard wants to get the word out that exercise can be fun. He’s not selling a fitness video or new running shoes. He wants people to know about Ayurvedic fitness, which isn’t just exercise, but a lifestyle."Ayurvedic fitness is tailor-making a lifestyle and fitness routine according to your body type. When you’ve accomplished that, daily life becomes more enjoyable," Douillard says in he latest book, Body, Mind, and Sport (Harmony).
Douillard, 38, who holds a doctorate in chiropractic, is also an Ayurvedic physician trained in India. Ayurvedic is the predominant healing system in that country. Ayurvedic physicians work primarily from an individual’s mind-body type, which is determined through lengthy questionnaire and discussion. From here, practitioners prescribe specific diets, exercise and lifestyle routines according to each patient’s individual constitution.
From an Ayurvedic standpoint, Douillard sees health and fitness together as a lifestyle. "People tend to separate the two, whereas fitness can be a way of life. It all ties in with other Ayurvedic recommendations – following the right kind of diet for your body type, eating in a relaxed state, going to bed early, and in general, respecting the cycles of nature," he says.
At his comfortable Life-Spa in Boulder, Colo., Douillard integrates Ayurvedic teachings with modern exercise. "I try to find out what this person’s body is trying to heal. Ayurveda doesn’t speak the language of disease. It speaks about what your body can heal. What is your body working on right now, and how can Ayurveda enhance that?"
Boulder is once again home to Douillard, who had a chiropractic practice here in 1986. During this period he left for a three-week vacation to India but returned one and a half years later. While visiting a family there, Douillard was invited to stay and learn Ayurvedic medicine. "To be taken under their wing and be taught this ancient system of healing was the opportunity of a lifetime. Ayurveda is a very private family tradition in India with teachings handed down from generation to generation," he relates.
While studying in India, Douillard met Deepak Chopra, an Ayurvedic physician and Western-trained endocrinologist, who invited him back to the United States to work at his Ayurvedic clinic in Lancaster, Mass. Douillard accepted and ran the clinic from 1987 to 1994.
There, he immersed himself in the practice of Ayurveda, performing pulse diagnosis and learning the art of Panchakarma (therapeutic treatments involving massage and deep relaxation). In mid-1994 Douillard opened his own clinic in Boulder, where he, his wife, Ginger, and their three children currently live.Before his foray into the ancient healing system of India, Douillard was a Hollywood stunt man and professional triathlete who was accustomed to the rigors of intense training but now views exercise as a stress reducer not a stress inducer. During his tenure as a competitive athlete his interest in Ayurveda was piqued. He was torn between the heavy-duty training mindset of triathletes and the Ayurvedic philosophy of "less is more". "Our society’s fitness philosophy operates under the misconception that we must break our bodies down in order to build them up," he maintains. "Yet, studies show this style of exercise isn’t productive. What we get from this is increased free radical formation and suppressed immune system function."
"There’s no way to know how much exercise is good for you and how much is harmful. The right level of exercise gives you a real enjoyment of what you are doing, so you look forward to it and most importantly, it doesn’t limit you," Douillard claims.
You can reach a happy medium, he says, adding that competition and challenging training can be accommodated. "The body’s potential is unlimited. You just have to know how to access it or the body will reject it. If you want to run marathons, you can do it, but you can do it in a way that you take the composure and calm with you. It’s like being in the eye of a hurricane," he says. "The bigger the feeling of composure, the more dynamic activity you can support."
Relearn to Breathe
Creating this eye of the hurricane involves two important elements: nose breathing and yoga. Nose breathing, also called yoga breathing, during activity keeps you in that "zone," according to Douillard. The zone he refers to is the peak performance, or "runner’s high," that athletes achieve when mind and body become one. "As soon as you take emergency (short and shallow) breaths, the breath can’t support the eye of the hurricane anymore. Your body responds as though it’s in an emergency," he states. "That’s why there are now 10 million fewer people exercising than three years ago. People say they don’t have the time to exercise, but the real reason is they don’t like it. If you enjoy something, you make the time for it. Yet, it’s possible for people to reach a measurable level of comfort that can be reproduced each time they run, ride their bikes or play basketball."
"I use exercise as a tool to teach people to deal with all kinds of life stress from a composed perspective. Exercise teaches you how to maintain composure. You can retrain yourself using physical activity as a tool to deal with real life stress, and you’ll become more calm under other stressful situations."
Douillard has taken his message across the country, giving clinics and lectures on creating the zone, yoga breathing and making exercise an integral part of people’s lives, not a punishment. He also lectures and works with athletes of all levels from high school tennis players to professional bike racers. Well-known clients such as Billie Jean King and Martina Navratilova sing his praises for the added dimension he’s brought to their games.
"My overall goal is to teach people how to live in a more enjoyable and productive way. I want to give people a different model for success, which would be to really enjoy the process of life. This means not looking at the clock and wishing your day or week away just so you can get to the next thing but really enjoying being in the present," Douillard explains. "The way people live now limits productivity. Just like the eye of the hurricane, the bigger the eye, the faster the wind. The calmer we are while under stress, the more productive we can be. Less is more in the long run."
Further Information
http://www.lifespa.com/article.asp?art_id=22
John Douillard, an Ayurvedic physician, helps athletes attain peak performance. At his LifeSpa in Boulder, Colo., he teams up Ayurveda and exercise to tailor programs based on individual mind-body types.
John Douillard wants to get the word out that exercise can be fun. He’s not selling a fitness video or new running shoes. He wants people to know about Ayurvedic fitness, which isn’t just exercise, but a lifestyle."Ayurvedic fitness is tailor-making a lifestyle and fitness routine according to your body type. When you’ve accomplished that, daily life becomes more enjoyable," Douillard says in he latest book, Body, Mind, and Sport (Harmony).
Douillard, 38, who holds a doctorate in chiropractic, is also an Ayurvedic physician trained in India. Ayurvedic is the predominant healing system in that country. Ayurvedic physicians work primarily from an individual’s mind-body type, which is determined through lengthy questionnaire and discussion. From here, practitioners prescribe specific diets, exercise and lifestyle routines according to each patient’s individual constitution.
From an Ayurvedic standpoint, Douillard sees health and fitness together as a lifestyle. "People tend to separate the two, whereas fitness can be a way of life. It all ties in with other Ayurvedic recommendations – following the right kind of diet for your body type, eating in a relaxed state, going to bed early, and in general, respecting the cycles of nature," he says.
At his comfortable Life-Spa in Boulder, Colo., Douillard integrates Ayurvedic teachings with modern exercise. "I try to find out what this person’s body is trying to heal. Ayurveda doesn’t speak the language of disease. It speaks about what your body can heal. What is your body working on right now, and how can Ayurveda enhance that?"
Boulder is once again home to Douillard, who had a chiropractic practice here in 1986. During this period he left for a three-week vacation to India but returned one and a half years later. While visiting a family there, Douillard was invited to stay and learn Ayurvedic medicine. "To be taken under their wing and be taught this ancient system of healing was the opportunity of a lifetime. Ayurveda is a very private family tradition in India with teachings handed down from generation to generation," he relates.
While studying in India, Douillard met Deepak Chopra, an Ayurvedic physician and Western-trained endocrinologist, who invited him back to the United States to work at his Ayurvedic clinic in Lancaster, Mass. Douillard accepted and ran the clinic from 1987 to 1994.
There, he immersed himself in the practice of Ayurveda, performing pulse diagnosis and learning the art of Panchakarma (therapeutic treatments involving massage and deep relaxation). In mid-1994 Douillard opened his own clinic in Boulder, where he, his wife, Ginger, and their three children currently live.Before his foray into the ancient healing system of India, Douillard was a Hollywood stunt man and professional triathlete who was accustomed to the rigors of intense training but now views exercise as a stress reducer not a stress inducer. During his tenure as a competitive athlete his interest in Ayurveda was piqued. He was torn between the heavy-duty training mindset of triathletes and the Ayurvedic philosophy of "less is more". "Our society’s fitness philosophy operates under the misconception that we must break our bodies down in order to build them up," he maintains. "Yet, studies show this style of exercise isn’t productive. What we get from this is increased free radical formation and suppressed immune system function."
"There’s no way to know how much exercise is good for you and how much is harmful. The right level of exercise gives you a real enjoyment of what you are doing, so you look forward to it and most importantly, it doesn’t limit you," Douillard claims.
You can reach a happy medium, he says, adding that competition and challenging training can be accommodated. "The body’s potential is unlimited. You just have to know how to access it or the body will reject it. If you want to run marathons, you can do it, but you can do it in a way that you take the composure and calm with you. It’s like being in the eye of a hurricane," he says. "The bigger the feeling of composure, the more dynamic activity you can support."
Relearn to Breathe
Creating this eye of the hurricane involves two important elements: nose breathing and yoga. Nose breathing, also called yoga breathing, during activity keeps you in that "zone," according to Douillard. The zone he refers to is the peak performance, or "runner’s high," that athletes achieve when mind and body become one. "As soon as you take emergency (short and shallow) breaths, the breath can’t support the eye of the hurricane anymore. Your body responds as though it’s in an emergency," he states. "That’s why there are now 10 million fewer people exercising than three years ago. People say they don’t have the time to exercise, but the real reason is they don’t like it. If you enjoy something, you make the time for it. Yet, it’s possible for people to reach a measurable level of comfort that can be reproduced each time they run, ride their bikes or play basketball."
"I use exercise as a tool to teach people to deal with all kinds of life stress from a composed perspective. Exercise teaches you how to maintain composure. You can retrain yourself using physical activity as a tool to deal with real life stress, and you’ll become more calm under other stressful situations."
Douillard has taken his message across the country, giving clinics and lectures on creating the zone, yoga breathing and making exercise an integral part of people’s lives, not a punishment. He also lectures and works with athletes of all levels from high school tennis players to professional bike racers. Well-known clients such as Billie Jean King and Martina Navratilova sing his praises for the added dimension he’s brought to their games.
"My overall goal is to teach people how to live in a more enjoyable and productive way. I want to give people a different model for success, which would be to really enjoy the process of life. This means not looking at the clock and wishing your day or week away just so you can get to the next thing but really enjoying being in the present," Douillard explains. "The way people live now limits productivity. Just like the eye of the hurricane, the bigger the eye, the faster the wind. The calmer we are while under stress, the more productive we can be. Less is more in the long run."
Further Information
http://www.lifespa.com/article.asp?art_id=22
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