Eating the Right Foods – part 3

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Food allergies and food sensitivities.

When people are allergic to some food, they may experience mild to severe allergic reaction ranging from mild rash, tingling of mouth, swelling of lips or eye, to the other extreme of a severe anaphylactic reaction when the whole face may swell up, with generalized rash, choking, inability to breath and death. This type of reaction happens quickly.

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There are lots of people who may not be allergic to a particular food but are sensitive to them. This causes chronic irritation and inflammation. It may manifest itself by a person experiencing vague symptoms such as fatigue, trouble sleeping, mental fogginess, mood changes, irritability, anger, skin irritation or a skin rash. Joint pain, gas , bloating, nasal congestion, post nasal drip, recurrent ear or sinus infections can also be related to food allergies.

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If you have any or some of these symptoms then there is good likelihood you have food sensitivity. The most common food groups implicated to food sensitivities are: dairy, gluten, corn, soy, peanuts and eggs.

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Elimination diet.

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How does one find out what you maybe sensitive to? There are no good laboratory tests that can identify what you maybe sensitive too. The only way to sort it out by a process called elimination diet. First you eliminate all food groups from the diet for two weeks. Then you reintroduce one food at a time for one day and notice if the symptoms come back when a food group is reintroduced. If the symptoms come back during the following two days then you are likely sensitive to that food group, continue reintroducing new food group every third day until all are tested one at a time.

Those food group identified as causing symptoms are then eliminated from the diet forever and hopefully you feel lot better. One generally work with a dietician when going on an elimination diet.

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Resources:

The Science of Natural Healing – by Dr Mimi Guarneri

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The strength of your soil is crucial if you are to stay healthy and live a long life.

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When the trees in our yard or the houseplants in the house are not doing well, the leaves dry, turn brown and fall off. When we stop to wonder what the cause might be, our usual response is to check the soil, make sure there is right amount of moisture in the soil, check its getting the right amount of exposure to light and we may even provide the proper plant food. After we checked and corrected the conditions for the plants they usually thrive.

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Humans are not that different. They too need the right conditions to thrive. Yet when we are not doing well our immediate impulse is to take a pill for the problem. It would be nice if we were to ask the question, “I’m I living under the right conditions?” Is the moisture of my soil ok, have I got enough light, I’m I eating the right food, I’m I living in the right environment etc. If we don’t provide the right conditions for ourselves its unlikely we will ever feel our optimal best. Its only in the recent years we are beginning to see the strong link between the ‘conditions we are under’ and whether a good or bad genes that’s going to get turned on; under optimal conditions for example, lot of the cancer genes get turned off. Under horrible conditions lot of the cancer genes get turned on. Just as for the plants, we need to make sure we are living under optimal conditions.

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So what are the right conditions? What strengthens our soil? Here is the basic list: -

1.Eat the right food.

2.Exercise.

3.Get enough sleep

4.Live in the right community.

5.Orientation of having the glass half full not empty.

6.Connect with your spirituality.

7.Choose your parents wisely!!!!! …. Just kidding. …They do provide us with the genes we carry and the early environment, both of which are important, as we will see in the future posts.

I have covered some of these before but its no harm in reviewing them again in the up coming posts.

You may also want to review the past posts too.

http://drchana.com/2011/11/

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The Secrets of Resilience

In the past I wrote about vulnerability. I said vulnerability is the only authentic state. Being vulnerable means being open for wounding, but also for pleasure. Being open to the wounds of life means also being open to the bounty and beauty. I asked not to mask or deny your vulnerability because its our greatest asset. Be vulnerable, I said: quake and shake in your boots with it because the new goodness that comes to you, in the form of people, situations, and things can only come to you when you are vulnerable. Now, this of course is on the assumption that life wounding does not leave you with grievous wound from which you cannot recover.  One may wonder if there is a healthy balance between vulnerability and resilience so that a person can recover from their wounds.  All the wounded people I have come across have recovered either completely or partially. Those that are resilient recover completely and those who are not may have difficulty.

A wise man once said, “The best way to come to terms with a terrible past is to get a really good future out of it.” Again the wise man is assuming the person has enough resilience to overcome the terrible past.

So the question is how does one get resilient. I have suggested in my previous posts that the individual who had a happy loving childhood and who’s parents provided the right kind of environment are more “psychologically balances” and this would contribute to them being resilient. But all is not lost if you had a terrible childhood. One can learn to be more resilient. The past doesn’t have to ruin or limit our future. We don’t want to have thought that say “ I can never be happy because this happened in my past.”

What can we do to become resilient? Some very exciting research has emerged from the study of mindfulness meditation.  It seems with meditation practice there is an electrical change in brain function which cultivates an “ approach state” in which people move toward, rather than away from a challenging external situation or internal mental function such as a thought, feeling, or memory. Naturally, such an approach state can be seen as the neural basis for resilience.

Studies have also shown that patients with meditation practice feel an internal sense of stability and clarity. This is important because resilient people are very good at dealing with novelty. When they feel stuck or come across a new difficulty in their path they don’t run away from it.but face it head on, the sense of the stability and clarity they cultivate through meditation becomes very handy  in those situations. If someone is unable to deal with a new situations and keeps finding good excuses not to tackle it, then they will get stuck in the pattern of ineffectuality i.e. they keep repeating the same behaviour and hoping for a different result. They maybe too fearful to try something new; they maybe putting their fear ahead of solving the problem they are faced with. Not solving the problem keeps one in the comfortable zone of what we already know and this keeps one stuck because what we know has been ineffectual and therefore continues to keep one  stuck. One needs to try something new.

Meditation has also been shown to boost the immune system. So there is defence and resilience at the cellular level too, against infections and damage done to the body by the stress hormones. Having a healthy body also will provide sense of resilience.

Quote

Man never made any material as resilient as the human spirit.
Bern Williams

Resources

http://www.brainyquote.com

http://flickrhivemind.net

The Mindfulness Revolution: edited by Barry Boyce – chapter by Daniel Siegel,  the proven benefits of mindfulness.

Did you know people on the other side of the world are patterning our minds.

Can we live without being influenced by our surrounding and be an island to ourselves where no outside influence can affect us? I don’t think so. If we believe that we cannot  BUT be influenced by our environment, our culture, our neighbours, our leaders, our religion, our family, our friends  by the media than doesn’t it make sense that we conduct ourselves in such a way that its beneficial to both our society and ourselves? ( or if you like ourselves and our society?).

In my previous posts I mentioned how by interaction with others we are patterning our mind to react or behave in a particular way. But our quality of interaction and the kind of relationship we have with each other is dependent on the kind of cultures and societies we live in. This means our cultures and social structures can activate and pattern our minds, too. In our fast paced , competitive society we are going to be interacting and stimulating different patterns in each of us than if we were in slower , more contented societies.

Does it not than follow that we have to think about ourselves radically differently than “island among ourselves.” It would be more accurate to think about ourselves as “mutually influencing beings” ? So on individual level, our irritation with each other will raise our stress and increase our vulnerability to range of health problems and to social discord, while our kindness to each other will lower our stress and impact positively on our well-being and increase our social safeness. At a societal level mental illness and criminality are born from complicated genetic, social mentality and cultural/ social interactions. At international level , the ways in which our societies operate, seek goods and services, secure trade agreements and enable international companies to extract huge profits from stock markets will greatly affect the lives and pattern the minds of people far away. Clearly we are all connected , even to those we have not met and are far away on the other side of the world.

So we have a choice of either encouraging selfish tribal behaviour in ourselves and try to be an ” island among ourselves” or we can choose a compassionate approach that’s more thoughtful of others.  Ideally, of course , we want to  blend our interest and interest of others. We will have to reflect and think carefully about our values and try to be the ‘best we can be’ but at the same time, not ruthlessly exploitative.

 

Resources:

The Compassionate Mind by Paul Gilbert.

http://www.flickr.com

Competing to be Attractive

Why is that we humans are not naturally predisposed to sharing basic necessities of life. Surely there are enough resources in our world for everyone to at least have their basic needs satisfied. Yet there are millions without the basic needs. How are we to make sense of this? If we look at most species on this planet they all compete for basic needs, for food, nest sites, sexual opportunities etc. I suppose the only way to avoid this competition would be ether to live in isolation or learn to live with others without harming or killing each when acquiring these basic needs. Living and evolving in isolation is more difficult. It is more likely that a group will solve a given problem rather than those living in isolation. There are benefits to living in groups, and for those to evolve, evolution had to come up with a way to remove the potential for constant fighting between the group members. In animals this is achieved by submissive behavior by the less powerful animals and for the dominant animals to accept this behavior as evidence that their rule is not challenged. This kind of behavior is called ” ranks of social deference” and it has allowed animals to live together without continual warfare.

In time the behavior in humans has evolved to allow greater close proximity and hopefully more cooperative behavior as well. So how do we humans avoid the constant warfare? I am not sure if we have exactly stopped the warfare, all we have done is to become subtler, instead of using out right aggression we are subtly competing with each other. Our behavior can be understood by  ”social rank mentality”, which are a way of thinking about our social relationships and ourselves and a way for us to organize the distribution of resources.

We have come a long way from using aggression and physical threats to compete for goods. Instead we have become sophisticated and use our experience, knowledge, age, authority, tradition, power, talent and beauty to gain that competitive edge. We want to compete by being seen as talented, desirable and worthy: we want to impress. We like to be patted on the head; it makes us feel valued, wanted and safe. With regards to being cooperative, and sharing knowledge, we like recognition and the awareness that we’ve been helpful.

Although there might not be any aggressive intent here because we’re competing to be attractive to others, we can still display irritation, anger and even threats of or actual violence if we feel that the competition has been unfair or that our ‘position’, ‘status’ or ‘power’ is being threatened.

We humans are very social rank aware and motivated. We pay attention to out social position in our social hierarchy, we think about our relationship in terms of hierarchies and social comparisons – strong/ powerful v. weak/ powerless. Winner v. loser, superior v. inferior etc. We behave in ways appropriate to hierarchies: competing for status, trying to impress those in powerful positions, submitting, showing deference, subduing subordinates or competitors.

So this social mentality involves motives to win competitions and conflicts for resources and social position and to subdue competitors. The competitive social mentality will also orient us to think in terms of envy and of undermining other people, because this can advance our own interests. From the world trade talks to street gangs, maintaining one’s competitive advantage dominates thinking.

The drawback of competitive social mentality is that it also tends to turn off the patterns in our minds that facilitate caring. It also puts people who are anxious or depressed at a disadvantage because they believe themselves to be of low rank- inferior or inadequate. Narcissist on the other hand, is highly competitive, seek high rank, want to impress others and be seen as superior.

Resources

The Compassionate Mind  by Paul Gilbert

http://flickrhivemind.net/

Related articles

The Question: Who Am I ?

Most of us have asked the question who am I ? or  at the very least have asked some form of this question. The question usually occurs to us when we are in a pensive mood or maybe even a depressed mood. Sometimes we take time out to discover the ‘real self’ or ‘the real me.’ I am sorry to say there is no real self or real me, either physically or mentally. It is an illusionary concept at best. We don’t even have a single atom left in our bodies that we were born with, we are constantly changing and replenishing. Our sense of  ’being’ comes from the patterns created in our physical brain. If for some reason part of the brain gets damaged then our sense of self will become very different.

In the previous posts I hinted that our brain and mind is the product of our evolution. We are not in full control of our mind. It is governed partly by the ancient strategies that have survival value and have been evolving since the beginning of time (or life); as well it is governed by our archetypes, desires, motives, fears , abilities and talents. Our mind has matured into a ‘complex entity’ , with rainbow of possibilities. It knows ‘we exist’, it can explore the nature of the universe, it is capable of great clarity , compassion, charity , love and kindness; but it has a dark side too, it is also capable of rage , violence and torture.

We are patterns of great complexity, a rainbow of many colours and the point of introspection is not so much as to find a particular colour but to find a way to blend all the colours and  stretch across the horizon like a beautiful rainbow. A family is not just children, mum , dad, uncles, aunts and grandparents but all of them delicately connected and integrated together. Similarly we can think of ourself not as a single self  but as a consciousness that is textured by a multi-faceted , multicoloured set of possibilities. The trick is to connect and integrate different ‘parts’ of ourself so we can love, be loved, be compassionate, be patient, without fear, be at peace and live with ease.

Next I will post some thoughts on Jungian archetypes and social mentalities; until then have a mindful life.

Resources

The Compassionate Mind by Paul Gilbert

http://www.bing.com/images/search?q=rainbow+photograph&qpvt=rainbow+photograph&FORM=Z7FD#x0y0

http://flickrhivemind.net/

Learning How to Fail.

Our society is so obsessed with succeeding and being on the top; and it is in general contemptuous of those who are not interested in this game. We are never taught  in school the most important lesson of life  - how to fail. The psychological studies show that to enhance success we must not focus on the end result but rather focus on the effort one make towards achieving that end. Yet our society is so focus on the results. In sports we only remember who came in first but rarely do we remember who came in second or third. We forget that even if we do well today we may not do so well tomorrow; that success is only temporary.  The moment we are no longer frightened to fail, but take failure as an opportunity to learn from, then we are free to succeed.

How often people don’t try things because they are afraid of failing ? Learning how to fail is not a resignation to become a failure but it is being open to the possibility of failure and learning from it and being appreciative of the effort that was invested towards a given goal. When we focus on the result we invite people to cheat, commonly out of fear. Take government statistic for example, very few people believe them because they don’t tell the whole truth.

Those who are employed get regular personal performance review; under the pretence of being helpful to the employee. But is it really helpful? or is it more to check on the employees that they are meeting their targets; and if the targets are met then they will be increased for the next year. There is always a perpetual change in big corporation; employees feel uneasy with this constant change; but that is exactly the managements thinking that if you let things settle down then people become comfortable and inefficient. But this is wrong kind of thinking. Not only does it create stress and anxiety  for everyone involved but it is poor for the morale and the ability to develop cooperative working relationship with each other. Resulting in huge costs which are born in term of people getting sick and  having to taking stress leaves; but the inefficiency in these organization never improve with this kind of thinking.

Some have said that an inspired , dedicated , cooperative ‘ all for one and one for all’ team of lesser talented  is likely to beat one made up of those who are gifted but are treated as marketable objects and don’t cooperate.

We have to recognize that our psychologies are rooted in our working and social lives. It is easy not to be mindful of how the negative effects of the working conditions can have adverse effect on our minds and our relationships. We can end up being insensitive to many facets of our lives and just being focused  on winning. We look for the competitive edge at the expense of support, cooperation and integration.

Resources

The compassionate mind  by Paul Gilbert.

Communication in Relationships

Relationships can be viewed as sharing of energy and information flow. How is that some relationships are happy and lasts for ever and others are always in turmoil and has a very short life ?

The relationships in which each individual respect the internal world of the other without judgement; and has a sense of openness and allows for the possibilities of the others internal world; and also allows it to unfold in its own special way, then these individual will cultivated a loving-compassionate connection that will carry them through good and bad times. This is known as integrative communication in the field of neurobiology; it promotes the development of healthy relationships as it honours the unfolding of the other as a unique person in their own right without trying to change them the way you want them to be; and it fosters a special bond of trust, imbued with love.

When we compassionately help a child to cultivate her own passions and interests as she grows we are helping her to understand herself, so she has a sense of herself as a unique person. During this process we are promoting parent-child relationship which has a healthy elements of integrative communication.When we are connecting with others with feeling of compassion we  share our internal emotional world with theirs. This is how we learn from each other, this is how the child learns from her parents. We continue to grow and learn all our lives in a supportive – nurturing relationships, where vulnerability is respected and truth honoured.

When we are in a truly integrative relationship we not only care for the other during times of stress, but we also take joy in others’ joy and pride in their accomplishments.

To some this form of integrative communication come naturally, but for some it maybe necessary to first develop an internal state of presence. If we are filled with doubt and uncertainty, envy or hatred , then it is hard to achieve the integrative communication that is needed for a joyful and lasting relationships.

We can teach ourselves with mindfulness to become aware of our internal states; we can learn to check inside of ourselves to see if we are in internal state of receptivity or reactivity. If we are in reactive state we have no internal space to be compassionate, to see others point of view or be respectful. We are instead ready to fight – flight – or – freeze. These are not conditions for communication, let alone integrative communication. In contrast, when we are in receptive state our muscles relax and our minds become open to others and to our own internal experiences. We are now likely to be able to engage in integrative communication.

It will not come as a surprise if I tell you that integrative communication is linked to longevity, health and even happiness. The relationships that are integrative thrive and promote a creative expression and vitality.

Resources

Pocket Guide to Interpersonal Neurobiology  by  Daniel J. Siegel.

Mindfulness is the single most important foundation of Health.

It has become more common to hear people talk about mindfulness. In the future I believe it will become even more common and it would not surprise me if as part of the health promoting measures, health care professionals don’t start advocating mindfulness in addition to exercise, good nutrition etc. But what is mindfulness? The exact definition is still being debated but generally it is a form of awareness where we are fully present for an inner or outer moment of  experience, of being accepting and open. In contrast non-mindfulness is when we view from a prejudicial belief, we may be fully aware but not mindfully aware because we are not open and not accepting. We can for example act hostile towards someone because of our existing mental model of hostility but not because there is any need to be hostile. In mindfulness the stance is one of positive regard for others, a nonjudgemental awareness that is tinted with acceptance at its core, of compassion towards self and others.

Mindful awareness can be intentionally created by practices such as meditation, yoga, tai chi, qigong, or centring prayer. Daniel J. Siegel in his book ” Pocket Guide to Interpersonal Neurobiology ” writes this about mindfulness…

“Studies of those with mindful awareness using a broad application of these features reveal that it is of benefit to the health of the mind in terms of balanced emotional regulation, flexibility, and approaching rather than withdrawing from challenging event. Being mindful makes you more empathetic and improves the health of the body in terms of enhanced immune function and increased telomerase - the enzyme that maintains the telomeres at the ends of chromosomes and thus enhances cellular longevity. Mindfulness also helps you have more resilience in the face of chronic pain. Mindfulness awareness helps minds, relationships, and our embodied lives.”

In the ancient traditions of the East mindfulness has been practiced for thousands of years to seek truths at higher state of being or to seek enlightenment. It is only recently scientists, with encouragement of Dalai Lama, are discovering the value of mindfulness for health and relationships. In the future posts I will talk about the neurobiology of mindfulness.

 

Resources

Pocket Guide to Interpersonal Neurobiology  by Daniel J. Siegel

Related articles

HOPE– is it just a condiment of life or is it hard wiring of the brain?

Have you ever wondered which worldview is more appealing to you? Is the view that world is predetermined and it will unfold as it meant to and we play no active role in creating the world? Or the view, that we actively construct our own world as we go along? Such that what ever we imagine, that’s what we will manifest in the world.

In these two worlds there is no room for hope. In the first, the world is already predetermined and we cannot hope to change it. In the second view, the hope doesn’t mean anything because we can construct the world to our hearts content.

Third option maybe one where the predetermined world unfold as it should; but for our personal reality to unfold we have to actively participate in this predetermined world. To use an example from ancient Greece, Oedipus brought about his own tragic catastrophe by actively participating in his own tragic fate.

From our everyday experience we see things changing every minute, every second. So our perception of any given situation changes from minute to minute too. Such that we have to constantly reevaluate the meaning of that situation as time passes, because we change, others changes, the world changes. The same situation that was present minute ago no longer exists, new situation has arisen in its place and as a result our meaning of the situation will change too. Depending on how the new situation affects us we will judge it either favorable or not. But we have to constantly and actively participate with the universe to see the situation unfold and thus see our own future unfold.

For hope to have any meaning requires that the anticipated future would be favourable  even though we do not have complete control over it. Where did the concept of hope come from and how do we make any meaningful sense of it? Is it the case that we just sit back, think positively and hope the future would be more favorable than the present? or Is hope just a wishful or magical thinking that makes us feel better for a while? or to put it another way, is hope a condiment for making the life more palatable? I myself refuse to believe hope is just a wishful thinking. I think hope is evolutionary hard wiring in our brain that provides positive benefits for good health and longevity. I think hope come from a wish for the future to be favourable. It is this wish that gives hope its positive benefits as we actively unfold our own future by active hopeful participation with the universe. The benefits of hope are well documented. Here is an example:

“ In the face of uncertainty, there’s nothing wrong with hope,” says Dr. Bernie Siegel, a surgeon who works with cancer patients who are trying to heal themselves. Hope is an attitude of positive expectancy; it enhances the will to live, as well as the immune system, making even the most unbearable situation bearable. A hopeful attitude is also contagious – it inspires others and therefore amplifies positive expectations. One method Dr. Siegel uses for inspiring hope in his patients is finding case histories of other people with similar conditions who have recovered, in some cases against all odds.

Resources:

The Meaning Of Life

By Terry Eagleton

Chop Wood Carry Water

By Rick Fields, with Peggy Taylor, Rex Weyler, and Rick Ingrasci.

Interchange Blog

I see patients in the clinic everyday. I am always saddened that I never discuss with them about what real health could be like or how to pursue the state of real health. Being healthy is much more than just being free of disease. The Dalai Lama believes that “ the purpose of life is happiness” – I would like to explore what is meant by happiness and how it is related to real health. This blog is for people wanting to explore the necessary components of real health and happiness. I will look at the ancient traditions and the scientific approach in moving towards my goal of real health and happiness. I would dearly like you to join me in this important task for the benefit of all humanity.

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