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Around 52.5 million people in the US are living with some form of arthritis. But a new study suggests that for people with two of the most common forms - osteoarthritis and rheumatoid arthritis - yoga may improve symptoms.
![[Women doing yoga]](https://cdn1.medicalnewstoday.com/content/images/articles/299/299590/women-doing-yoga.jpg)
Study co-author Susan J. Bartlett, PhD, adjunct associate professor of medicine at Johns Hopkins University School of Medicine in Baltimore, MD, and associate professor at McGill University in Canada, and colleagues publish their findings in the Journal of Rheumatology.
Yoga is a mind and body practice that incorporates a combination of controlled breathing, stretching exercises and meditation or relaxation.
As well as helping to reduce anxiety and stress, yoga has been associated with numerous health benefits. Last year, Medical News Today reported on a study suggesting that performing a single yoga pose for 90 seconds daily could improve spine curvature for people with scoliosis, while another study found the practice may improve quality of life for patients with breast cancer.
Bartlett notes that yoga is becoming increasingly common as a complementary therapy for a number of medical conditions, with around 1 in 10 people in the US now engaging in the practice to improve their health and fitness. But can yoga help people with arthritis?
Arthritis affects around 1 in 5 adults in the US, most of whom are under the age of 65. Characterized by pain and stiffness in and around the joints and other connective tissue, arthritis is the leading cause of disability, with around 22.7 million Americans reporting activity limitations as a result of the condition.
While there is no cure for arthritis, physical activity is considered one of the best ways to alleviate symptoms. The Centers for Disease Control and Prevention (CDC) recommend that people with arthritis engage in at least 75 minutes of vigorous-intensity aerobic activity or 150 minutes of moderate-intensity aerobic activity each week.
However, Bartlett and colleagues note that up to 90% of people with arthritis fail to meet these recommendations, possibly due to the pain and stiffness the condition causes or because they are unsure what forms of physical activity are best for them.
"Yoga may be especially well suited to people with arthritis because it combines physical activity with potent stress management and relaxation techniques," says Bartlett, "and focuses on respecting limitations that can change from day to day."
To gain a better understanding of how yoga may help people with arthritis, the team enrolled 75 sedentary adults aged 18 and older who had either knee osteoarthritis or rheumatoid arthritis.
Some of the participants were randomly assigned to take part in twice-weekly 60-minute Hatha yoga sessions for a period of 8 weeks, alongside a home-based practice session once a week. The remaining participants were allocated to a waitlist.
The researchers stress that the poses incorporated in each yoga session were tailored to each individual's needs, noting that it was unclear how yoga may impact the vulnerable joints of patients with arthritis.
"Our first step was to ensure that yoga was a reasonable and safe option for people with arthritis. Our instructors were experienced yoga therapists with additional training to modify poses to accommodate individual abilities," says study co-author Dr. Clifton O. Bingham III, associate professor of medicine at Johns Hopkins and director of the Johns Hopkins Arthritis Center.
All participants were also screened by their health care providers prior to taking part in the study, and they continued taking their regular arthritis medication throughout.
Participants' physical and mental wellbeing were assessed during the study period. The team notes that this was done by researchers who did not know which group each subject had been assigned to. Outcomes for yoga participants were also assessed 9 months after.
The researchers found that participants who took part in yoga reported a 20% improvement in pain, energy levels and mood, compared with participants on a waitlist. They also experienced a 20% improvement in physical function, such as the ability to perform day-to-day tasks at home and at work. What is more, these improvements remained evident 9 months later.
Yoga participants also reported improvements in walking speed, though this was to a lesser extent.
Based on their findings, the team concludes:
Preliminary evidence suggests yoga may help sedentary individuals with arthritis safely increase physical activity, and improve physical and psychological health and HRQOL [health-related quality of life]."
The researchers suggest that arthritis patients looking to take up yoga should consult with their doctor first and highlight which joints are of concern and how yoga poses can be modified to ensure the practice is safe.
And when it comes to finding a yoga instructor: "Find a teacher who asks the right questions about limitations and works closely with you as an individual," advises Bingham. "Start with gentle yoga classes. Practice acceptance of where you are and what your body can do on any given day."
Ahhh, winter … the quick metallic bite of skate blades on a frozen pond, snowflakes gracefully falling from the steely sky, the bracing cold bringing colour to our cheeks! That’s a rather idealized picture of the season and it certainly isn’t everyone’s cup of tea. However, winter truly is here and we can certainly learn, at the very least, to get along with it.
Traditional Chinese Medicine (TCM) has some great advice for getting the most out of winter.
Huang Di, the Yellow Emperor, legendary sage of Chinese Medicine, and his court physician, Qi Bo said we can live long and well when we adapt our lives to follow the changes each season brings. These seasonal adjustments include how we dress, what we eat, how we spend our time and even how much we sleep.
Of course we need to protect our bodies in winter. Dressing warmly in layers of clothing composed of natural fibres is ideal. While we want to stay warm, we also want to avoid any excessive perspiration that can chill us. Natural fibres can wick away perspiration to protect us.
There are some specific areas of the body that are deemed especially vulnerable in TCM. The head, neck and upper back are said to be susceptible to ‘Wind’, the environmental vehicle by which disease can enter the body. Many acupuncture points in those areas have the word ‘wind’ in their names. So, we wear scarves, hats and appropriate coats to block the wind and protect our health.
Another at risk area is the lower back, in the area of the kidneys. The Kidney is a key organ in TCM, acting as our biological clock, helping us to live and age gracefully. However, the Kidney can’t do this on its own. We must cooperate with the Kidney by protecting the low back and keeping it warm and dry. Full length coats are considered more appropriate winter gear than short jackets.
Additionally, we need to protect the soles of our feet. That area is also connected to the Kidney in TCM. In fact, the first point on the Kidney meridian is on our soles. To safeguard this area, we should wear warm, waterproof boots outdoors and resist the temptation to go barefoot indoors. Even if our homes are toasty warm , it is advisable to wear socks and/or slippers that will keep our feet warm and our bodies healthy.
We can also adapt to winter by modifying our diet. In the spring and summer we eat lighter fare but in the winter, we can look after ourselves with richer and more warming foods such as soups and stews made of root vegetables. Root vegetables complement the ‘storage’ theme that is prevalent in winter and they help us to be more settled and secure in this season. Warmer foods such as red meats (beef, lamb) supplement the diet. Beans are also considered appropriate food in the winter as they are said to support the Kidney.
As winter is considered a more inward and reflective time, why not invite others to share this peace and joy? We can join or create a book club. We could arrange a potluck meal with friends and family and generate a sense of emotional warmth as well. We have to remember to balance this more inner-directed theme with the ongoing need to remain physically active. We should continue to keep our backs flexible and limber. Getting outside (warmly dressed, of course) to enjoy a refreshing walk or a bit of cross-country skiing will help us to shake off the cobwebs. A skating or tobogganing party capped by a pot of hot gingered tea in your home might be suitable too.
Regarding sleep, it is suggested to stay in bed a bit longer during the winter. We are encouraged to follow the sun’s example by turning in earlier and rising later.
The start of a new year can call to mind changes that we want to make. For some, this may mean finally committing to a smoke-free life or adopting a healthier diet and losing weight. If those are goals of yours, please know that there is acupuncture support to help you on your new path.
If the regular activities of the season, such as snow shovelling or scraping ice from the car, cause you pain, or if you overdo it at the hockey rink, acupuncture can also be helpful. One of the most common reasons to seek out acupuncture is pain relief.
As with any season, winter has fans and detractors. We may not all be avid skiers or winter camping enthusiasts but we can all learn to accept the wonderful gifts this season has to offer.
To arrange your Winter Tune Up acupuncture treatment with Barbara, please contact the Pacific Wellness Institute at 416-929-6958 or submit your online appointment request form:
https://www.pacificwellness.ca/appointment-request.html
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I suffered from debilitating migraines for years, and after experiencing countless negative side effects (and little relief) from powerful medications, I had just about given up on treatment. That is until a close friend of mine recommended her acupuncturist. She had been seeing him for about a month for her headaches, anxiety, and hormone imbalances and had nothing but glowing reviews. I quickly booked an appointment, and after regular treatments, I found that my migraines had considerably subsided, leaving me with only one or two painful days a month instead of the 15-plus days I was used to.
That's when I decided to do some digging. What couldn't acupuncture treat? Nearly nothing, as it turns out. Acupuncture is shockingly versatile, even for skin care. It's a great alternative method for aging skin and breakouts in lieu of more-invasive procedures like Botox and heavy-duty acne medications. So far, I've been blessed with clear, firm skin, but when the time comes to get more serious about my complexion, I'd rather go with preventative options over corrective ones. I sat down with my acupuncturist, Dr. Min Zhang, a practitioner for over 25 years, to get the skin care scoop.
By now, you've probably read a decent amount on chakras, but have you ever taken note of your koshas? They are another vital bodily energy that those seeking to live holistically very much need to understand for a balanced life.
A Kosha (also, Kosa) (Sanskrit कोश, IAST: kośa), usually rendered "sheath", is one of five coverings of the Atman, or Self according to Vedantic philosophy. They are often visualized as the layers of an onion. Basically, the koshas are energetic layers or sheaths that move from the outermost layer of skin to the deep spiritual core. The koshas provide a framework for conceptualizing ourselves. Much like the chakra system, the kosha layers come packaged with their own individual physiological function and psychology.
In some respects, the kosha layers mirror the psychology of the chakras. This is why it's so important to have a firm grasp on the concepts, and to understand how each energy system can impact your body and life.
So what are the koshas, and how do they tie into you overall? Here are quick overviews of each kosha and the area it deals with, as well as a diagram for a visual picture of how the koshas work according to MindBodyGreen:
The first layer of the koshas represents the physical body, including the skin, muscles, connective tissue, fat and bones. When you pinch the side of your waist and feel the skin and muscle under your fingers, you engage with annamaya kosha. For a lot of people the first layer might be where we spend the most time hanging out, locked in our physical senses
The second layer represents the pranic or subtle body—in essence, it's the circulatory system for prana, or "life-force energy." It also includes the fluid, physical aspects of the anatomical body that control the movement of blood, lymph and cerebrospinal fluid through the body and the circulatory movement of breath through the respiratory system. In psychological terms, pranamaya kosha controls our bodily and spiritual rhythm.
The third layer takes us into the deep recesses of the mind, emotions and nervous system. While modern science has developed an acute understanding of the inner working of the brain, the mind, motivations and emotions still retain a mysterious quality. The manomaya kosha makes up the control panel for the emotional and physical body, sending messages through your brain synapses and the central nervous system. It’s this layer where you move from physical feeling and rhythm to emotional feeling.
Diving underneath the sea of emotions in the manomaya kosha, we reach the wisdom body of the fourth kosha—Vijanamaya. It’s here that we develop awareness, insight and consciousness. Emotions left unchecked by awareness are destructive. The awareness of vijanamaya kosha illuminates our deeper desires and motivation and allows us to see the choice we have in all things. Instead of simply feeling or acting, we choose to feel or act with intention. Sometimes the intention is simply to move past the emotion into pure sensation and bliss.
The fifth and last kosha drops from conscious awareness into the pure and radiant bliss body. Within the anadamaya kosha, you might experience connection with all things, liberation from suffering and a state of being often described as "in the flow."
Throughout the day, notice yourself shifting between the koshas layers:
Yoga helps you to create a track to the deeper subtle kosha layers, so they’re easier to access. As asana prepares the outer body, yogic breathing turns your attention to the pranic body. Lastly, yogic philosophy provides the tools for bringing awareness to your fluctuating emotional state of mind, so you can embody and radiate health and bliss.
For an even more in depth look, this colorful infographic provides visual insight:
A Chinese character for colour is 顏色 (yán sè). Before the Five Elements Theory was used and according to Daoists’ believe, there were only two colours: opposing, yet complementary principles, black and white, yīn (阴) and yáng (阳).
According to Chinese calendar system, the Ten Celestial Stems (shí tiān gān 十天干) are connected with the Five Elements or Phases (wǔ xíng 五行) representing five states of forces of expansion or condensation (the plus energy, or , expansion; the minus energy, or , condensation) and their corresponding colours are:
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Four of these colours and elements are likewise connected to the four seasons:
Yellow - yún (熉) in China correspond with earth and is considered the most beautiful colour. The Chinese saying, yellow generates yīn and yáng, implies that yellow is the centre of everything. Yellow signifies neutrality and good luck and also nourishing, supporting, stabilizing, ripening, grounded, solid, reliability, sunbeam, warmth, clarity, royalty, good faith, empathy vs anxiety.
Yellow was the colour of Imperial China and is held as the symbolic colour of the five legendary emperors of ancient China. It is still reserved for royalty.
The legendary ruler - first emperor of China was known as the Yellow Emperor or Huáng Dì (黃帝) which is synonymous with the father of Chinese civilization (2.698-2.598 B.E.).
The "Yellow Dragon Flag" is the Qing Dynasty flag with blue dragon on plain yellow background, with a red pearl at the upper left corner.
Although each dynasty designated each official rank with their own colour, yellow is reserved or the emperor himself. Qin dynasty chose water as their element and black as their imperial colour. That's why you will see that most of the Qin costumes (Emperor's cloths, Soldier's Clothings) and army flags are in black. Han dynasty chose fire as their element and red as their imperial colour. That's why you will see many of the han costumes (Soldier's clothings) and army flags are red.
Yellow often decorates royal palaces, altars and temples, and the colour was used in the robes and attire of the emperors. Clothing and objects that are yellow in colour still resemble a higher social status.
The Yellow river (huáng hé 黄河) is the second-longest river in China after the Yangtze (cháng jiāng长江) and it is called "the cradle of Chinese civilization".
Yellow is an important colour in China and directly connected to leadership.
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