SLEEP, REST, MEDITATION

Breast Cancer Prevention Through Healthy Lifestyle

 

Yes, breast cancer is increasing both nationwide and worldwide.

The Teams’ friend, Jessica made a choice to not have regular mammograms.

Her rationale is this:

  • She claims more than her share of mammograms from ages 40-55
  • She nursed her baby for a year
  • She does moderately to high intensity exercises almost daily
  • She does not drink
  • She sleeps 7 hours or 8 per night
  • She optimizes her vitamin D levels cutting the risk of breast cancer by 45% (per Dr. Michael Holick, BU)
  • She eats healthy fats , low sugar and carbs, and generally enjoys a low glycemic diet.

Is Jessica correct to do without mammograms? 

Maybe, except Jessica is between 60-69 years of age.

Research has shown that getting a mammogram during the age range of 60-90, makes a difference.

Jessica has no cancer gene nor any first degree relative with breast cancer.

So except for her previous years of mammogram screenings, she is low risk.

We are thinking that Jessica might opt for a (no radiation) sonogram/ultrasound! But we are not her doctor!

Is Jessica really doing all she can to prevent breast cancer?

She is doing self- exams (which are not so much recommended these days) and having regular pap smears and colon screening—which are linked to lower rates of breast cancer.  

[i] Other lifestyle suggestions of cancer preventative steps:

  • Don’t have more than 70 grams of protein per day
  • Avoid soy products
  • Lose excess fat
  • Drink organic green juice daily  
  • Use good quality omega three oil[ii]-increased omega three and decreased omega 6 is inversely associated with breast cancer risk (Modernized Mediterranean Diet)
  • Avoid HRT (hormone replacement therapy)
  • Don’t char your meats
  • Avoid hot plastics that leach BPA chemicals
  • Don’t be iodine deficient
  • Fast intermittently
  • Avoid trans fats, animal fats from CAFO animals
  • Lower your stress-avoid major stress in your life if at all possible
  • Catch the sleep train- go to bed so that between 12 AM and 1 AM so that you get  the restorative sleep that you need.  

Common sense and research says that you should avoid smoking and second-hand passive smoke[iii].That you should do 150 minutes of moderate intensity exercise per week 

And you should eat a plant based diet.

It is estimated that healthy lifestyle changes can decrease the risk of 25-30% of breast cancers or more!

High risk women with a family history of breast cancer and women who are susceptible at certain life stages such as childhood, adolescence and early adulthood can also lessen their susceptibility with screening programs and eliminating endocrine disruptors-environmental contaminants[v].  The nature of endocrine disruption[vi] is a larger portion of the risk than is heredity (5-27%) according to another study.  These disruptors include stress!Chemicals, food residues, occupational hazards, pharmaceuticals,cosmetics, water source, alcohol and smoking.  It is concluded that understanding the action of these compounds is critical to preventing their effects on the breast.

And eating organic foods can be beneficial for breast cancer prevention as well.  This same study suggests that "statin-lowering drugs may increase the risk of cancer by decreasing anti-tumor defenses..and the statins are toxic to mitochondria, decrease the omega three:six ratio, increase body mass and insulin resistance and diabetes risk and are associated with increases in breast cancer.  More evidence to suggest that your doctor must guide the avoidance of certain things and the use of other things for prevention of this disease.

 Always check with your doctor to find out the best healthy lifestyle for your own situation regarding breast cancer prevention!

 

We can choose a healthful lifestyle to prevent breast cancer.

We can choose to win!


Click for news and alerts  from theTeam on behalf of Robin Quivers [i] The Benefits of a Ketogenic Diet and Its Role  in Cancer Treatment June 16, 2013

[ii] https://www.ncbi.nlm.nih.gov/pubmed/24903828

[iii] https://www.ncbi.nlm.nih.gov/pubmed/26320441

[iv] Am Soc Clin Oncol Educ Book. 2015;e66-73. Doi: 10.14694/EdBook_AM.2015.35.e66 Can diet and lifestyle prevent breast cancer: what is the evidence? Harvie M, Mowell A, Evans, DG.  

[v] https://www.ncbi.nlm.nih.gov/pubmed/24903828

[vi] https://www.ncbi.nlm.nih.gov/pubmed/23417729

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Topics: womens health, nutrition, sleep, rest, meditation, senior health, exercise

Catching The Sleep Train

 

Quality sleep-we all want it. What is more is that sleep is critical for health. Your actions today, will impact your sleep tonight and your life tomorrow.

New research[i] tells us that one-third of the U. S. population sleeps less than 7 hours, this is based on 444,000 respondents.  

  • 8% slept 5 hours or less
  • 23% 6 hours
  • 30% slept 7 hours
  • 25% 8 hours
  • 4% 9 hours
  • 4% 10+ hours. 

The study supports evidence that clinicians need to explain to patients about quality sleep including using exercise for health and cutting down on alcohol and caffeine.  And even consider is sex good for sleep?

Like to drink and you think it makes you sleepy? Think again.  Alcohol actually pokes holes in the quality of your sleep. If you drink, do so several hours before bed, because it stays in the bloodstream. Everyone is affected by this, even if they don’t know it.    Most of us can see the results of our fatigue, the next day.

Here are some tried and true tips from our research--and speaking to many about getting quality sleep. If sleep deprivation is an issue, speak to your doctor and perhaps opt for a sleep study!

You can even get a simple app for a home sleep study,  Get some natural sleep enhancers in place for good quality sleep!

Do you have congestion at night?

This can come from reflux. As we lie down, the acid can back up. Acid reflux can go on to cause heartburn, colds that don’t go away, laryngitis, bronchitis and if you are working with kids and get reflux--even strep throat can come from reflux.

What you can do-natural acid reflux treatment:

Before dinner you can take a tablespoon of apple cider vinegar in tepid water a glass and drink it. It may taste pretty awful to you.  But, it's better than acid reflux.  Also eat slowly!

Is it all in your nose?

You can elevate the bed (where your head is) putting books about 5 inches high under the mattress. This can make a huge difference. Pillows don’t work.

A simple natural nasal spray can help too, before bed.  Check with your local health food store as there are some with Xlitol that ENT's recommend!

Bruxing?

Get a night guard over the counter. They are cheap and it just keeps your mouth slightly open your airways open. Check that it is BPA free and does not hurt your teeth. This is very inexpensive to do and won’t harm your teeth like expensive fitted devices the oral specialists will sell you.

Snoring—or just want to be healthy?

Then try not to sleep on your right side. Some people put a tennis ball in the bed or they sew one to their pajama tops to remind them. Sleeping on the back or the right side is not your best choice for sleeping unless you have a kidney stone on that side!  Then sleep on the side with the stone. 

If you have pain or cannot sleep on your left, try and purchase a full body pillow!

Avoid sugar and grains[ii]:

The elimination of sugars and increase of fiber can help with sleep. A diet low in fiber and high in saturated fat and sugar was linked with lighter, less restorative quality sleep and more arousals.

"Padding down"-what else you can do to promote sleep!

  • First, try not to have any significant issues for one to two hours prior to bed.
  • Try to eliminate any and all sources of electromagnetic fields such as computer, tv, shaver, radio etc., from near where you sleep.
  • And if possible do not have a tv or computer in your bedroom. The brain wants to do what it does when you are in a certain area. So save the bedroom for sleep and closeness.  
  • Try to have black-out shades on the windows—as this is a must for your pineal gland.
  • If you do get up, don’t toss for more than 20 minutes. Using only dim light, go to a chair in the bedroom and read until you yawn. Then repeat the process. It trains your brain-okay we don’t sleep-- we read—and it only takes doing this once or twice to learn to go back to sleep.
  • For deep sleep you can take a hot bath prior to sleep for a few minutes. Not too hot and don’t get out too suddenly. The raising of your body temp will drop it in the right time for REM sleep.
  • Upload a screen light modifier to your devices to mitigate stimulation of your pineal gland.

Catch the sleep train!

  • Try and get to bed the same time nightly and not much later than 11:30 or so. Because the melatonin has a window of time to spike naturally like between midnight and 12:30 or so. If you go to bed too late, you are not matching the right sleep stage to snag this critical melatonin.
  • Another way to get melatonin is to by tart cherry juice. It is not cheap but two tablespoons a bit before bed really gives way to a baby-like quality sleep and it is a great source of antioxidants and anti-inflammatories and some reports say it is good for reflux treatment too!.

We can choose.

We can choose to win! 

 Click for news and alerts  from theTeam on behalf of Robin Quivers 

 

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Topics: womens health, sleep, rest, meditation, senior health, mens health, teen's health

Sleep Apnea-Choose Sleep Health

You may notice that your teen is not performing well in school. Or perhaps you watch your spouse packing on the pounds. And you may notice that both your teen and your spouse are more irritable than you have seen.

 

We don’t think of sleep deprivation affecting us this way but untreated sleep deprivation can be a killer!  About 38,000 deaths in the U.S every year are due to sleep apnea and its effect on the heart only.

At times, sleep deprivation can cause forgetfulness, early diabetes, high blood pressure (about 50% of those with sleep apnea), sexual dysfunction, heart failure, arrhythmia, depression, potential panic disorder[i], stroke (4 times more likely with sleep apnea), heart attack, gout[ii], pneumonia, chronic kidney disease/end-stage renal disease[iii] and traffic accidents (six times more likely to die in a car accident). 

At the core of all of these issues is a very treatable, sleep health problem.  

The Sleep Foundation Organization[iv] tells us that chronic snoring is a “strong indicator of sleep apnea” apnea meaning “without breath”.  For between 10-30 seconds- to hundreds of times per night in severe untreated apnea cases, we don't breathe.  

The diagnosis of Sleep apnea occurs as a serious public health problem and is present in 18 million of Americans-or one of every 15 people--6.62% of the population. One third of these people have moderate to severe sleep apnea symptoms and are not getting quality sleep. 

There are gender differences also[v].  Women have naturally higher levels of inflammatory and metabolic issues than men. But men with sleep apnea have a more severe inflammatory profile compared to women. The C reactive protein blood test is useful in assessing the sleep apnea severity and comorbidity heart disease component.

Sleep is critical for health and sleep apnea can affect anyone., even in children who need their tonsils removed.  Apnea can be mild, moderate or severe.

Twice the number of African Americans exhibit obstructive sleep apnea compared to Caucasians. 2-4% of Americans have undiagnosed sleep apnea, therefore, certainly untreated.   

Are these symptoms, what you or your loved one experience?.. it could be a diagnosis of sleep apnea!

  • Loud snoring almost every night
  • Choking, snorting, or gasping while asleep
  • Times when not breathing
  • Waking up in the middle of the night with a start//or short of breath
  • Being sleepy during the day, not waking up refreshed and ready to go?   Or perhaps you or your loved one...
  • Awakens with a sore throat or feeling a dry throat
  • Awakems throughout the night-even to go to the bathroom
  • Begins to forget things
  • Becomes more moody or irritable/depressed
  • Gets up with a headache
  • Has fitful sleep
  • Has impotence
  • In children—perhaps bedwetting or night terrors-caused by inflammed tonsils at times.

Things you can do at home, simply, include..

  1. Losing weight
  2. Stopping smoking and drinking
  3. Avoiding sleeping pills
  4. Working out safely--doing yoga, aerobics and resistance training
  5. Don’t have caffeine after noon (per our team)!
  6. Going to sleep at a regular time every day
  7. Propping your head up
  8. Putting a tennis ball under your back while sleeping on your left side
  9. Using a saline spray before bed to clear your nasal passages
  10. Finding an app on your phone and record yourself sleeping as a home test for sleep apnea
  11. Avoiding allergens if you are allergic
  12. And optimizing your vitamin D!

If you suspect you or a loved one has sleep apnea, we recommend that you get a sleep study. This is an easy thing to do and can save your life!

Deep restorative sleep, not sleep deprivation, leads to sleep health which in turn leads to disease prevention!  We can choose!

Choose to win!

Click for news and alerts  from theTeam on behalf of Robin Quivers 

 

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Topics: womens health, sleep, rest, meditation, mens health, teen's health

What Are The Symptoms of Sleep Apnea?

So many people have sleep issues. You know you are not alone and sleep is critical to your health. There are things to do for sleep health.. but if it is sleep apnea...

What are the symptoms of sleep apnea? 

According to The Mayo Clinic, the most common signs and symptoms of sleep apnea include poor sleep quality due to:

  • Loud snoring
  • Episodes of stopped breathing during sleep witnessed by another person
  • Abrupt awakenings accompanied by shortness of breath
  • Getting up with a dry mouth or sore throat or morning headache
  • Difficulty staying asleep (insomnia).

Rather than quality sleep, symptoms of sleep apnea result in:

  • Excessive daytime sleepiness (hypersomnia)
  • Attention problems
  • Irritability

Question:  If home remedies don't work and you or your loved one still has sleep apnea symptoms how do you get a proper diagnosis for sleep apnea?

Answer:  Go to your internist for a sleep test.

The National Sleep Foundation discusses the sleep study called polysomnography.  This overnight test can be used to determine a diagnosis of sleep apnea, as well as other disorders like restless leg syndrome, sleepwalking, REM sleep disorder, etc.. 

What is a sleep study?

The study is non-invasive, non-surgical and lasts only about 8 hours. 

You go to the sleep study doctor and then to an over night place where the sleep study is given.

You get there at night, quite late—an hour or so before your regular bedtime, in fact.

During that day, perhaps you attempt to be active in your life: walking more than usual, visiting, working, working out, doing hobbies, etc., so that you are tired by the time you go for the study.  

You are greeted in a laboratory-type, modern office, usually, and they show you to a hotel-type small room with a luxury bed and bath (en suite of course) and they give you paperwork to fill out.

Once you complete all of that, they show you various machinery which all have electrodes at the ends-and they hook you up through your scalp, etc. so they can read your brain activity in all areas of your brain (EEG), your eye movements for REM, oxygen levels in your blood via sensors to your fingers, your heart and respiratory rates, etc.. 

As you sleep, the machines do the work recording your temperature, your respiration, heart activity, presence of snoring, getting up or not, restorative sleep and stages of sleep, etc.. so that after the study, the sleep study doctor, can figure out and diagnose what is occurring with you while you are sleeping and then let you know if your sleep is healthy or not.

It is cumbersome to go through having all the electrodes on your scalp, and other areas, it smells a bit chemically, and a bit daunting to be doing this and considering how you can sleep being hooked up like this, but the staff tries to make it as pleasant as possible.

Of course you bring your own night clothes but no pets, nor friends are allowed of course!   

Some people find the test to be quite easy and they claim to get better sleep than in their own bedrooms, somehow—perhaps because the sleep study is done in a room that looks like a small hotel room and you are totally taken care of --head to toe so to speak!

What if there is a diagnosis of sleep apnea? How do people with sleep apnea improve?

  • It is then quite common to be on a CPAP (continuous positive airway pressure) machine. The constant steady air pressure from this small machine includes a mask/nose piece or hose and conforms to your breathing needs so that your brain always gets the oxygen it requires for your health                        . 
  • Or a BiPAP machine is prescribed when someone has low oxygen levels caused from COPD/lung or neuromuscular disorder, or congestive heart failure disorder. It is used when patient has difficulty exhaling and it can be set to a timer for the number of breaths per minute.
  • There is also ASV-adaptive servo-ventilation machine which stores your normal breathing patterns and the airflow pressure it provides, prevents pauses in the breathing.      
  • Another apparatus for your nose can be had by prescription and opens your nostrils so that you get air that way continuously.
  • Sometimes if the sleep apnea is not severe, the doctor will suggest a mouth guard to open the airways at night.
  • And in some cases there are surgical options on the uvula, the tonsils, restructuring of the jaw, etc..  

There are many effective devices being developed for sleep apnea so that you can choose with your doctor what might be best for you!  

Compliance is key or your health will suffer for it.  

Sleep apnea is linked to many serious diseases including heart disease and dementia.

You can choose to breath at night!  And you can choose to be healthy in your life!

We can choose!

Choose to win!

 Click for news and alerts  from theTeam on behalf of Robin Quivers 

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Topics: womens health, sleep, rest, meditation, senior health, mens health

Is Sex Good For Sleep?

 

Is sex good for sleep?

Arianna Huffington speaks about her new book on sleep that orgasms are mother natures’ Ambien,..that is why people conk out!  

"You may nod off more quickly after sex, and for good reason, we quote WebMD. “After orgasm, the hormone prolactin is released, which is responsible for the feelings of relaxation and sleepiness" after sex, says Sheenie Ambardar, MD, a psychiatrist in West Hollywood, California.

Being out with a friend this past weekend who was complaining of sleep deprivation issues--our team knew it was time to look more carefully at getting quality sleep.

Alcohol and Sleep Problems:

  • We knew that alcohol and sleep problems go together also.
  • Alcohol does not allow for getting quality sleep and rather as some say--"puts holes in your sleep like Swiss cheese",
  • My friend thinks it is the sugar part of the alcohol so we looked further[i]
  • We located one study only about a high sugar meal but not alcohol directly.  It indicated that glucose contributes to ‘getting to sleep’,  
  • We are paraphrasing here-- by increasing the excitability of sleep-promoting neurons 'VLPO' (ventrolateral preoptic nucleus neurons) for deep sleep, these neurons integrate energetic signals such as glucose to regulate vigilance and are thought to be involved in the drowsiness that peole feel after a high sugar meal.  
  • However, we could not find evidence that the sugar in alcohol did this. 


 

A review study[iii]  synthesized alcohol and sleep problems through a review of sleep studies.  

At all amounts of alcohol, REM (rapid eye movement) sleep is delayed. Reduced REM is less for the first half of sleep where there are moderate and high doses of alcohol.

For most of the studies, deep sleep (slow wave sleep)  was reduced with high alcohol use across age and gender groups.  

Another study[iv] confirmed that women have poor sleep quality with disruption in sleep following alcohol.  This includes:

  • onset,
  • efficiency
  • rapid eye movement,
  • increased wakefulness and
  • less deep sleep (slow wave).
  • Also there was more sleepiness at bedtime following alcohol among women-more so than men. There was no difference by family history of alcohol use disorders.   
  • Yet another[v]study from Korea, showed that in men with alcohol use disorders, there was poor sleep quality and a self-report of poor sleep quality, duration and disturbance.

More research [vi] is insomnia to be prevalent in patients with alcohol use disorders and how they are really “co-occurring” disorders deserving their own treatments.

Stimulants and sleep are studied too. 

One study, based on self-reports, indicated that sleep quality is worse in people who were using alcohol or nicotine for stimulation.

Interestingly, females reported more sleep disturbance than males even when males reported being bigger users of stimulants.

Users of caffeine together with nicotine reported worse sleep quality and more sleep disturbances while users of users of nicotine insomnia alone, reported increased use of sleep medications[i.

                 Your sleep is critical to your health!   Choices you make today and tonight will affect your whole day day tomorrow.   We can choose!

Choose to win! 

Click for news and alerts  from theTeam on behalf of Robin Quivers 

[i] J Neurosci. 2015 Jul 8;35(27):9900-11.doi: 10. 1523/JNEUROSCI. 0609-15.2015. Glucose Induces Slow-Wave Sleep by Exciting the Sleep Promoting Neurons in the Ventrolateral Preoptic Nucleus: A New link between sleep and metabolism. Varin C, Rancillac A, Geoffroy H., et al.

[ii] Drug Alchohol Depend. 2015 Aug 1;153:145-51. Doi:10.1016/j.drugalcdep.2015.05.036. Epub 2015 May 28. Commonly  used stimulants:sleep problems, dependence and psychological distress. Pgeil RP, Phillips JG.

[iii] Alcohol Clin Exp Res. 2013 Apr;37(4):539-49. Doi: 10.1111/acer.12006. Epub 2013 Jan 24. Alcohol and sleep 1:Effects on normal sleep. Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB.

[iv] Alcohol Clin Exp Res. 2011 May;35(5):870-8. Doi:10.111/j.1530-0277.2010.01417. X. Epub 2011 Feb 15. Sleep following alcohol intoxication in healthy, young adults: effects of sex and family history of alcoholism. Arnedt JT, Rohsenow DJ, Almeida AB, Hunt SK, Gokhale M, Gottlieb DJ, Howland J.

[v] Korean J Fam Med. 2015 Nov;36(6):294-9. Doi: 10.4082/kjfm.2015.36.6.294. Epub 2015 Nov 20. The Effects of Alcohol on Quality of Sleep. Park SY, Oh MK, Lee BS, Kim HG, Lee WJ et all.

[vi] Alcohol. 2015 Jun; 49(4) 417-27. Doi: 10.1016/j. alcohol. 2014.12.003. Epub 2015 Jan 7. Assessment and treatment of insomnia in adult patients with alcohol use disorders. BrowerKJ.

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Topics: womens health, sleep, rest, meditation, mens health, teen health

Natural Stress Relief-What is Transcendental Meditation?

 

  “If you do nothing for stress relief, the next thing you know, you’re shattered.(i)”

 

“TM should be in your toolbox for health”

per Bob Roth, CEO of The David Lynch Foundation 

An article from 2015 looked at African American men's stress and coping and health as noted by African American men and key women in their lives.

The study noted strategies and beliefs about stress, men’s health and mortality from both genders’ perspective. 

Men said they responded to stress by eating high caloric food, exercising and doing spirituality-related activities.  Men did not always view their way to cope as a 'true coping mechanism'.

Women had a different take on men’s coping behavior and when men said they were resting, women saw this as avoidance, etc..  Both genders agreed that stress could explain the poorer health in African American men and identified mental, physical and social impacts of stress.

With the increase in combat and other significant stress sources during these times and the recent article in Prevention Magazine, a mainstream publication addressing Transcendental Meditation and stress, we wanted you to have what is trending about stress and prevention.  And as we wrote this article, another just appeared in The New York Times- on mindfulness.

The Transcendental Meditation technique(T-M) was developed by Maharishi Mahesh Yogi (1918-2008).  Born, Mahesh Prasad Varma, he obtained the name meaning Great Seer and Yogi as an adult.[ii] He introduced this deep meditation in 1955, crediting Brahmananda Saraswati with inspiring his teachings. He began in India and then taught globally and became more known in the late 1960’s/early 1970’s teaching the Beatles, the Beach Boys and other celebrities.  He trained over 40,000 teachers including Bob Roth, CEO of The David Lynch Foundation.

TM is practiced usually for 20 minutes twice a day and leads to:

  • well-being,
  • calm,
  • productiivty,
  • creativity,
  • deep rest,
  • a help for addiction,
  • healing for PTSD,
  • related to lowering high blood pressure, 
  • increased focus,
  • quieting the mind from anxiety,
  • and generally providing a great feeling of being recharged! ..Per Jerry Seinfeld, likening T-M to your cell phone re-charged!    

In the article from Prevention Magazine, Norman Rosenthal, MD, clinical professor of psychiatry at Georgetown University Medical School and the author of Transcendence: Healing and Transformation through Transcendental Meditation speaks about T-M:

  •  “...'the stress relief is truly physiological’ and “it seems that the brain is being nurtured with blood, with all the nutrients that keep people going, to a greater extent during meditation than during a non-meditating state”. 
  • Dr. Rosenthal refers to TM as a “surge protector”.
  • ...Looking at the jumpiness of people with PTSD...“the sympathetic nervous system is excessively cocked”(It's) " Like a burglar alarm that goes off every time you close the door a little too forcefully".
  • “TM makes you less reactive to stimuli, so if you have a pang or crash, you won’t go into a panic”.
  • “We don’t know exactly why this is, but it seems to adjust your brains’ alarm sensitivity”, he says.

 

Bob Roth, CEO of The David Lynch Foundation says, “TM should be in your toolbox for health”. He indicates that more research is underway with hundreds of peer-reviewed studies already published showing the benefits for health.  Roth says that “TM is promoting brain wave coherence-where areas of the brain sync up and work together”. And Dr. Rosenthal explains that “these areas are in some kind of harmonious relationship with one another”.

Studies show us, the article says:

  • that those who meditate for a length of time might live longer too.
  • that TM and other stress reduction techniques increase the activity of the telomerase enzyme-that rebuilds and lengthens telomeres which are the ends of chromosomes that shorten with age.
  • meditation is linked to lowering blood pressure as much as medications do
  • research has noted a 23% decrease in mortality risk among TM practitioners because of lifesaving effects of stress alone. (I am recalling Mo Rocca in the news recently, who saved their own life in a plane crash recently who took an extra second to think his exit through, when fire broke out.)

TM is used more and more in PTSD treatment.  A study funded by The David Lynch Foundation found that T-M helped 84% of 37 meditators after one  month of meditating—that they had stabilized, decreased or stopped their anxiety and symptoms of PTSD.

T-M is also being used in inner city schools and this deep meditation has been found to be correlated with an increase in school performance.     

We hope you will check out Transcendental Meditation to see what is good for you!

It is said-- if you don’t have time to meditate, that you definitely need to meditate!  

Good luck!

 Click for news and alerts  from theTeam on behalf of Robin Quivers 

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Topics: womens health, sleep, rest, meditation, senior health, Well-being, mens health, creativity, teen's health, inspiration

GO OUT GOUT!

 

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Topics: womens health, nutrition, sleep, rest, meditation, exercise, mens health