General Advice on under- active Thyroid

Hypothyroidism, or under-active thyroid, is 10 times more common in women than men. It is most common in women aged 40 to 50. In my experience, even while on medication, weight loss is slower than normal, so it is VERY important to stick closely to your diet plan AND take regular exercise.

Symptoms of Hypothyroidism (Under-Active Thyroid)

The signs and symptoms of hypothyroidism vary in severity and typically develop gradually over months or even years. They may include:

- Extreme tiredness
- Weight gain
- Constipation
- Hoarseness of voice
- Intolerance of cold
- Water Retention (swelling of face: puffy eyes, dry, thickened skin)
- Thinning of hair
- Heavy menstrual periods (women)
- Some people with hypothyroidism develop a swelling in the neck (Goitre)
- Depression/ Mood swings

General Advice About Hypothyroidism

. Check Your Thyroid Levels Regularly
Make sure your thyroid levels are checked regularly, so your medication is kept at the correct dosage. Thyroid function can change quite quickly and needs to be monitored at least every 6 months.

. Get Active
Take regular exercise. Although you may not have much energy initially, get moving! The more you move the more energy you will have to exercise each day. Physical activity is especially important if you suffer from hypothyroidism. It is essential in order to help speed up your metabolism and increase weight loss. Individuals with hypothyroidism can have low levels of serotonin, the brain chemical involved in appetite control, depression, and sleep regulation. Just thirty minutes of aerobic exercise, five times per week can help increase serotonin levels to decrease these symptoms.

. Reduce Stress
Stress is a major factor and is believed to be a contributing factor to the development of hypothyroidism. Stress causes many people to make unwise food choices and overeat. Reactions to stress are controlled by the adrenal glands, which are overworked and under-functioning in hypothyroid patients. Stress also increases cortisol levels, increasing hunger and affecting insulin levels. One of the best ways to reduce stress is to take regular exercise. Similarly, deep breathing, swimming or doing anything you enjoy, will help reduce your stess levels.

. Check your Diet

-Reduce your use of stimulants
When trying to fight fatigue, stimulants like caffeine may be a way of life. Hypothyroidism makes the adrenal glands susceptible to overwork and burnout. The adrenal glands can only take so much stimulation before they begin to under-function. Weaning off of stimulants, including coffee, soda and tea, can help the adrenal system heal and recharge.

- Decrease the amount of carbohydrates you eat
Research shows that individuals with hypothyroidism are more successful when eating about 45-50% of total calories coming from carbs. At 50% carbs, your diet will probably result in about 30% protein and 20% fat.

-Choose more complex carbs
Enjoy plenty of fresh fruits, vegetables, and whole grains (whole wheat bread, brown rice, wheat germ). These foods are nutritionally superior to their refined counterparts. Complex Carbs are rich source of dietary fibres. People with hypothyroidism often experience sluggish digestion and constipation. A high-fiber diet can help move things along so to speak, while increasing satiety so that you never feel hungry.

- Drink lots of Water
Drink 8-12 glasses of water every day in between the meals. Metabolism requires water, so not drinking enough will hurt your weight loss potential as well. When increasing your fiber intake, water is even more important. Drink additional water to compensate for perspiration from exercise and hot weather.

More Information About Hypothyroidism and Diet

Iodine
It is well documented that a diet low in iodine is associated with hypothyroidism or under-active thyroid. However do NOT take ANY iodine supplements without first consulting your doctor because excessive amounts of iodine can also lead to hypothyroidism.

Selenium
It is also believed to help if you increase your selenium intake. This can be done by eating foods such as whole wheat bread, bran, Brazil nuts, onions and tomatoes. Include some of these foods on a regular basis.

Brassica Vegetables
Cabbage and other brassicas vegetables (eg. Chinese leaves, brussel sprouts, turnips, broccoli, kohirabi and kale) contain compounds known as 'thioglucosides' which, if taken in excess can disrupt the function of the thyroid gland. However, it should be stressed that this tends to occur only in people whose diets are already deficient in iodine.

Helpful Foods:
Foods that are helpful for the thyroid function are: carrots, spinach, apricots, asparagus, olive oil, avocado, sunflower seeds, whole grain cereals, bananas, oily fish etc. So choose meals that include these foods.

Unhelpful Foods:
Foods to eat LESS of as they may interfere with iodine uptake are: cabbage, kale, broccoli, kohirabi, mustard, lima beans, linseed, sweet potato, peanuts, soy products, so keep these to a minimum. You don't need to cut them out completely.

Obsessive Compulsive Disorder

Steps in Psychotherapy

1. Re-label

Impartial Spectator- separating oneself from the streams of thoughts and feelings so that one can observe them and respond consciously instead of mindlessly- essentially the same mental action as the ancient Buddhist concept of 'mindful awareness'.

At the approach of an unwanted impulse, one should consciously take a note of of it and assertavely re-label it - "that is not something I really wish to do- it is just the prompting of a compulsion I want to be rid of".

2. Re-atribute

Affirm the true source of that urge. "It is not me, it is my OCD". Impress on the mind- the brain is generating this signal out of habit. It is a message that need not be acted upon.

3. Re-focus

To overcome compulsions, one then needs to refocus- to turn the attention away from the unwanted message by engaging in another activity.

Dr Shwartz suggests a '15-minute rule'. Find something wholesome that you enjoy doing and switch to it for at least 15 minutes. Hobbies are excellent choice for refocussing as are physical sports or exercising, reading, music or mentally absorbing game. After 15 minutes of new activity, introspect again. Has the urge diminished? "...because you are working to change the chemistry of brain".

4. Re-value

Revalue the meaning of one's unwanted impulses- "what a terrible person I must be for having such bad thoughts as nothing more than false messages coming from the brain ?".

The key is to realize that the 'thought is happening inspite of your will, not because of it'!

* Adapted from 'Brainlock'- Lawrence Martein, UCLA Medical School

Healing Waters!

One of the most important activities that takes place at a traditional spa is balneotherapy, a natural approach to health and healing that uses hot spring water, gases, mud, and climatic factors (such as heat) as therapeutic elements.

In addition to bathing, modalities such as hydrotherapy, mud therapy, physical therapy, massage, steam baths, physical exercises, inhalation of water vapor, and drinking mineral water are often used as part of a complex therapy for both health and preservation and treating disease.

Over the past four centuries, the science of balneology has evolved into a medical specialty in Europe and Japan, where special courses in balneotherapy are offered to both physicians and nurses by major medical schools. Researchers believe that thermal springs facilitate healing in a number of important ways.

Here are some ways through which Balneotherapy Heals:

1. Bathing in hot springs gradually increases the temperature of the body, thus killing harmful germs and viruses.

2. Thermal bathing increases hydrostatic pressure on the body, thus increasing blood circulation and cell oxygenation bringing improved nourishment to vital organs and tissues.

3. Increase in Blood flow also helps dissolve and eliminate toxins from the body.

4. Bathing in thermal water increases body metabolism, including stimulating the secretions of the intestinal tract and the liver, aiding digestion.

5. Repeated hot springs bathing (especially over three- to four-week period) can help normalize the functions of the endocrine glands as well as the functioning of the body’s autonomic nervous system.

6. Trace amounts of minerals such as carbon dioxide, sulfur, calcium, magnesium, and lithium are absorbed by the body and provide healing effects to various body organs and system. These healing effects can include stimulation of the immune system, leading to enhanced immunity; physical and mental relaxation; the production of endorphins; and normalized gland function.

7. Mineral springs contain high amounts of negative ions, which can help promote feelings of physical and psychological well-being.

8. The direct application of mineralized thermal waters (especially those containing sulfur) can have a therapeutic effect on diseases of the skin, including psoriasis, dermatitis, and fungal infections. Some mineral waters are also used to help the healing of wounds and other skin injuries.

9. Pain, Stiffness, inflammation and dependency on anti-inflammatory drugs were noted to be decreased in many Rheumatological conditions including Oteoarthritis of Hip and Knee, Rheumatoid Arthritis, Ankylosing Spondylitis and Psoriatic Arthritis by many researchers in Israel, Netherlands, Turkey, Russia, Germany, France and Italy. Mobility, and Quality of life improved.

Indications for Balneotherapy

Over the several hundred years during which the science of medical balneology has developed, following health conditions are identified that can best be treated by healing springs.

. Chronic rheumatic diseases
. Fibromyalgia
. Chronic Back Pain
. Functional recovery of central and peripheral neuroparalysis
. Metabolic diseases, especially diabetes, obesity, and gout
. Chronic gastrointestinal diseases
. Chronic mild respiratory diseases
. Circulatory diseases, especially moderate or mild hypertension
. Peripheral circulatory diseases (affecting the hands and feet)
. Chronic skin diseases
. Psychosomatic and stress-related diseases
. Autonomic nervous system dysfunction
. Vibration disorder (a middle ear disorder affecting balance)
. Sequela of (conditions resulting from) trauma
. Chronic gynecological diseases

Bibliography:
. Hashkes PJ. Beneficial effect of climatic therapy on inflammatory arthritis at Tiberias Hot Springs: Scand J Rheumatol. 2002;31(3):172-7.
. Tishler M, Brostovski Y, Yaron M. Effect of spa therapy in Tiberias on patients with ankylosing spondylitis. Clin Rheumatol. 1995 Jan;14(1):21-5.
. Sukenik S. Balneotherapy for rheumatic diseases at the Dead Sea area. Isr J Med Sci. 1996 Jul;32 Suppl:S16-9. . Sukenik S, Flusser D, Codish S, Abu-Shakra M. Balneotherapy at the Dead Sea area for knee osteoarthritis. Isr Med Assoc J. 1999 Oct;1(2):83-5.
. Sukenik S, Baradin R, Codish S, Neumann L, Flusser D, Abu-Shakra M, Buskila D. Balneotherapy at the Dead Sea area for patients with psoriatic arthritis and concomitant fibromyalgia. Isr Med Assoc J. 2001 Feb;3(2):147-50.
. Sukenik S, Giryes H, Halevy S, Neumann L, Flusser D, Buskila D. Treatment of psoriatic arthritis at the Dead Sea. J Rheumatol. 1994 Jul;21(7):1305-9.
. Elkayam O, Ophir J, Brener S, Paran D, Wigler I, Efron D, Even-Paz Z, Politi Y, Yaron M. Immediate and delayed effects of treatment at the Dead Sea in patients with psoriatic arthritis. Rheumatol Int. 2000;19(3):77-82.
. Sukenik S, Neumann L, Flusser D, Kleiner-Baumgarten A, Buskila D. Balneotherapy for rheumatoid arthritis at the Dead Sea. Isr J Med Sci. 1995 Apr;31(4):210-4.
. Elkayam O, Ophir J, Brener S, Paran D, Wigler I, Efron D, Even-Paz Z, Politi Y, Yaron M. Immediate and delayed effects of treatment at the Dead Sea in patients with psoriatic arthritis. Rheumatol Int. 2000;19(3):77-82.
. Sukenik S, Buskila D, Neumann L, Kleiner-Baumgarten A, Zimlichman S, Horowitz J. Sulphur bath and mud pack treatment for rheumatoid arthritis at the Dead Sea area. Ann Rheum Dis. 1991 Mar;50(3):201.
. Sukenik S, Buskila D, Neumann L, Kleiner-Baumgarten A. Mud pack therapy in rheumatoid arthritis. Clin Rheumatol. 1992 Jun;11(2):243-7.
. Codish S, Abu-Shakra M, Flusser D, Friger M, Sukenik S. Mud compress therapy for the hands of patients with rheumatoid arthritis. Rheumatol Int. 2005 Jan;25(1):49-54. Epub 2003 Nov 14.
. Flusser D, Abu-Shakra M, Friger M, Codish S, Sukenik S. Therapy with mud compresses for knee osteoarthritis: comparison of natural mud preparations with mineral-depleted mud. J Clin Rheumatol. 2002 Aug;8(4):197-203.
. Odabasi E, Turan M, Erdem H, Tekbas F. Does mud pack treatment have any chemical effect? A randomized controlled clinical study. J Altern Complement Med. 2008 Jun;14(5):559-65.
. Evcik D, Kavuncu V, Yeter A, Yigit I. The efficacy of balneotherapy and mud-pack therapy in patients with knee osteoarthritis. Joint Bone Spine. 2007 Jan;74(1):60-5. Epub 2006 Nov 29.
. Sukenik S, Abu-Shakra M, Kudish S, Flusser D. Dead Sea and Tiberias as health resort areas for patients suffering from different types of arthritis. Harefuah. 2006 Feb;145(2):117-22, 165.
. Gaál J, Varga J, Szekanecz Z, Kurkó J, Ficzere A, Bodolay E, Bender T. Balneotherapy in elderly patients: effect on pain from degenerative knee and spine conditions and on quality of life. Isr Med Assoc J. 2008 May;10(5):365-9.
. Balogh Z, Ordögh J, Gász A, Német L, Bender T. Effectiveness of balneotherapy in chronic low back pain -- a randomized single-blind controlled follow-up study. Forsch Komplementarmed Klass Naturheilkd. 2005 Aug;12(4):196-201. Epub 2005 Aug 29.
. Nguyen M, Revel M, Dougados M. Prolonged effects of 3 week therapy in a spa resort on lumbar spine, knee and hip osteoarthritis: follow-up after 6 months. A randomized controlled trial. Br J Rheumatol. 1997 Jan;36(1):77-81.
. Karagülle M, Karagülle MZ, Karagülle O, Dönmez A, Turan M. A 10-day course of SPA therapy is beneficial for people with severe knee osteoarthritis. A 24-week randomised, controlled pilot study. Clin Rheumatol. 2007 Dec;26(12):2063-71. Epub 2007 Apr 13.

Meditation slows worsening of AIDS!

Meditation may slow the worsening of AIDS in just a few weeks, perhaps by affecting the immune system, US researchers reported. If the findings are borne out in larger studies, it could offer a cheap and pleasant way to help people battle the incurable and often fatal condition, the team at the University of California Los Angeles said on Thursday. They tested a stress-lowering program called mindfulness meditation, defined as practicing an open and receptive awareness of the present moment, avoiding thinking of the past or worrying about the future.

The more often the volunteers meditated, the higher their CD4 T-cell counts - a standard measure of how well the immune system is fighting the AIDS virus. The CD4 counts were measured before and after the two-month programme. "This study provides the first indication that mindfulness meditation stress-management training can have a direct impact on slowing HIV disease progression," said David Creswell, who led the study.

His team tested 67 HIV-positive adults from the Los Angeles area, 48 of whom did some or all of the meditation. Most were likely to have highly stressful lives, Creswell said. "The average participant in the study was male, African American, homosexual, unemployed and not on ARV (antiretroviral) medication," they wrote in the journal Brain, Behavior, and Immunity.

The meditation classes included eight weekly two-hour sessions, a day-long retreat and daily home practice. "The people that were in this class really responded and just really enjoyed the program," Creswell said. "The mindfulness program is a group-based and low-cost treatment, and if this initial finding is replicated in larger samples, it’s possible that such training can be used as a powerful complementary treatment for HIV disease, alongside medications," he added.

He said it was unclear how the stress-reducing effects of meditation work. It may directly boost CD4 T-cell levels, or suppress the virus, he said.

* Source- Reuters, 26 July, 2008

The Acid / Alkaline Diet

The basic chemistry of pH balance

Back in high school chemistry, we learned about pH: acids had low numbers, alkalines had high numbers, and a pH of 7.0 was neutral. And it all meant absolutely nothing in terms of day-to-day life.

It now turns out that we have a better shot at long-term health if our body's pH is neutral or slightly alkaline. When we tilt toward greater acidity, we have a greater risk of developing osteoporosis, weak muscles, heart disease, diabetes, kidney disease, and a host of other health problems.

The solution, according to scientists who have researched "chronic low-grade metabolic acidosis," is eating a diet that yields more alkaline and less acid. Just what kind of diet is that? One that's high in fruits and vegetables. That might not seem like a big surprise, except for a few unexpected twists and turns.

Acid-yielding foods deplete minerals

If the idea of balancing acid and alkaline foods seems a bit off the wall, it does have a somewhat checkered past. Most people, including physicians, aren't familiar with the dangers of acidosis, except in the most extreme situations. Those include lactic acidosis, from overexercise; ketoacidosis, when diabetes start burning their own fat; and renal acidosis, which can be a sign of kidney failure.

The original scientific research on acid-yielding and alkaline-yielding foods dates back to 1914 and was remarkably accurate. But the problem with acid-producing eating habits is very real, after digestion, all foods report to the kidneys as being either acidic or alkaline. The kidneys are responsible for fluid balance and maintaining a relatively neutral pH in the body. That's where things get interesting. When acid-yielding foods lower the body's pH, the kidneys coordinate efforts to buffer that acidity. Bones release calcium and magnesium to reestablish alkalinity, and muscles are broken down to produce ammonia, which is strongly alkaline. By the time the response is all over, your bone minerals and broken down muscle get excreted in urine.


The four cases of dietary acidosis

Some of the science, at first glance, appears counter-intuitive. For example, acidic and alkaline foods don't usually translate into acid- and alkaline-yielding foods. The distinction is subtle but significant. An acid-yielding food is one that creates a lower, or more acidic, pH. Citrus fruits and tomatoes are acidic, but they have a net alkaline yield once their constituents get to the kidneys.

So if acid foods don't necessarily make for an acid pH, what then happens? There are four big issues.

• First, fruits and vegetables are rich in potassium salts, a natural buffer. Eating few of these foods deprives us of potassium, a mineral that protects against hypertension and stroke. According to research in Paleo-Diet, humans evolved eating a 10:1 ratio of potassium to sodium, and he regards this ratio as our biological baseline. Today, because of heavily salted processed and fast foods, combined with a low intake of fruits and vegetables, the ratio is now 3:1 in favor of sodium. That reversal, wreaks havoc with pH and our dependency on potassium.

• Second, there has also been a similar reversal in the consumption of naturally occurring bicarbonate (such as potassium bicarbonate) in foods and added chloride (mostly in the form of sodium chloride, or table salt). Bicarbonate is alkaline, where as chloride is acid-yielding. Chloride also constricts blood vessels, and narrows blood vessels reduce circulation. Because the whole body depends on healthy circulation, vasoconstriction contributes to heart disease, stroke, dementia, and probably every other degenerative disease.

• Third, eating large amounts of animal protein (including meat, fowl, and seafood) releases sulfuric acid though the metabolism of sulfur-containing amino acids, also contributing to greater acidity. This acidic shift can be offset with greater consumption of fruits and vegetables (rich in potassium bicarbonate).

• Fourth, grains, such as wheat, rye, and corn, have a net acid-yielding effect, regardless of whether they are in the form of white bread, breakfast cereal, pasta or whole grains. Grains are the most frequently consumed plant food. In addition to their acid yield, grains displace more nutritious fruits and vegetables. The real problem is one of alkaline deficiency, more than one of too much acid. People eat plenty of acid-yielding animal protein, dairy products, and grains. The missing piece is an appreciate amount of fruits and vegetables, to produce an alkaline yield. Study after study has shown that most people don't eat the five recommended daily servings of fruits and vegetables.

pH, acidosis and diseases

The strongest evidence in support of maintaining an acid-alkaline balance relates to osteoporosis. Dairy may be rich in calcium, but most dairy foods also produce an acid yield. The acid-alkaline issue as one of mineral adequacy and depletion. It's a little like over-farming and depleting mineral levels in soil. If we eat foods that create an acidic pH in the body, we will deplete our bones of minerals and our muscles of protein.

Low-grade acidosis increases insulin resistance, the hallmark of both pre-diabetes and full-blown type-2 diabetes. It increases the risk of kidney stones and kidney failure. And one study suggests that it might even alter gene activity and raise the risk of breast cancer. No one yet knows all the consequences of a fundamental shift in the body's acid-alkaline balance, but it's far reaching.

The pH of common substances

Acid-Yielding Foods
Spaghetti, Corn flakes, While rice, Rye bread, White bread, Milk, Lentils, Beef, Pork
Parmesan cheese, Processed (soft) cheeses, Hard cheeses, Gouda cheese, Cottage cheese, Peanuts, Chicken, Cod, Eggs

Alkaline-Yielding Foods
Apricots, Kiwifruit, Cherries, Bananas, Strawberries, Peaches, Oranges, Lemon juice, Pears, Pineapple, Peaches, Apples, Watermelon, Celery, Carrots, Zucchini, Cauliflower, Broccoli, Green peppers, Cucumber, Tomatoes, Eggplant/ Brinjal, Lettuce, Green beans, Onions, Mushrooms

Very Alkaline-Yielding Foods
Spinach and other green leafy vegetables, Raisins, Dates

Note: All fruits and vegetables are alkaline yielding, unless they have been pickled or marinated.

Scientific Citations
. Rylander R, Remer T, Berkemeyer S, et al. Acid-base status affects renal magnesium losses in healthy, elderly persons. Journal of Nutrition, 2006;136:2374-2377.
. Frassetto L, Morris RC, Sellmeyer DE, et al. Diet, evolution and aging. The pathophysiologic effects of the post-agricultural inversion of the potassium-to-sodium and base-to-chloride ratios in the human diet. European Journal of Nutrition, 2001;40:200-213.
. Sebastian A, Frassetto LA, Morris RC. The acid-base effects of the contemporary Western diet: an evolutionary perspective. Eds: Alpern RJ and Heber SC, in The Kidney: Physiology and Pathophysiology, 9th edition.
. Patterson BH, Block G, Rosenberger WF, et al. Fruit and vegetables in the American diet: data from the NHANES II survey. American Journal of Public Health, 1990;80:1443-9.
. Li R, Serdula M, Bland S, et al. Trends in fruit and vegetable consumption among adults in 16 US states: behavioral risk factor surveillance system, 1990-1996.
. Menendez JA, Decker JP, Lupu R. In support of fatty acid synthase (FAS) as a metabolic oncogene: extracellular acidosis acts in an epigenetic fashion activating FAS gene expression in cancer cells. Journal of Cell Biochemistry, 2005;94:1-4.
. Macdonald HM, New SA, Fraser WD, et al. Low dietary potassium intakes and high dietary estimates of net endogenous acid production are associated with low bone mineral density in premenopausal women and increased markers of bone resorption in post menopausal women. American Journal of Clinical Nutrition, 2005;81:923-933.
. Sebastian A, Harris ST, Ottaway JH, et al. Improved mineral balance and skeletal metabolism in postmenopausal women treated with potassium bicarbonate. New England Journal of Medicine, 1994;330:1776-1781.
. Sellmeyer DE, Schloetter M, Sebastian A. Potassium citrate prevents increased urine calcium excretion and bone resorption induced by a high sodium chloride diet. Journal of Clinical Endocrinology & Metabolism, 2002;87:2008-2012.
*A NaturalNews Special Report by Jack Challem

Review of Scientific Literature on Yoga III

General research on pranayamas

Behanan (1937) reported an increase in oxygen consumption (OC) by 24.5% during ujjayi pranayama and by 18.5% in bhastrika pranayama. Similarly Miles (1964) also measured OC during ujjayi and bhastrika pranayamas and a high frequency yoga breathing called kapalabhati . The OC increased by 32% during ujjayi, 20% during bhastrika and by 14% during kapalabhati. The breath rate decreased by 3 breaths/min following ujjayi, and bhastrika pranayama and an increase of over 4 breaths/min following kapalabhati. In a single subject who practiced ujjayi pranayama at different altitude levels, an increase in OC during ujjayi pranayama by 9% at 520m above sea level was reported (Rao, 1968). An increase of 16% in OC at an altitude of 3800m was also found. Comparisons were made with levels at low altitude.

Bhargava, Gogate & Mascarenhas (1988), studied autonomic responses to breath holding in 20 male healthy volunteers. Breath holding time, heart rate, systolic and diastolic blood pressure, and galvanic skin resistance were recorded when breath was held at different phases of respiration. After initial recordings of the above mentioned parameters, all the subjects practiced nadi-shodhana (alternate nostril breathing) pranayama for a period of 4 weeks. The same parameters were recorded at the end of 4 weeks and the results compared. Baseline heart rate and blood pressure (systolic and diastolic) decreased and were also significantly decreased at breaking point after pranayama breathing. Thus pranayama breathing exercises appear to alter autonomic responses to breath holding probably by increasing vagal tone and decreasing sympathetic discharge. Kumbhak (timed breath holding) is considered as an important phase of the respiratory cycle in pranayama. There are 2 categories of kumbhak viz, short and long kumbhak. Oxygen consumption (OC) was studied using a closed circuit method of breathing through the Benedict-Roth spirometer. Readings were obtained pre, during and post pranayamic breathing period. Results revealed that during the short kumbhak there was a significant increase in OC by 52%, in contrast during long kumbhak there was a significant reduction in OC by 19% (Telles & Desiraju, 1991). In a single subject, heart rate was studied in different types of pranayamas namely, savitri pranayama (SP), nadisuddhi pranayama,(NP), mahatyoga pranayama (MP) and vibhaga pranayama. Ratios of inspiration, kumbhak at the end of inspiration, expiration and kumbhak at the end of expiration differed. Heart rate showed an overall increase during two pranayamas (VP and MP) of the 4 pranayamas, compared to the respective prepranayamic baseline values (Telles & Desiraju , 1992).

A study on middle latency evoked potentials (AEP - MLRs) in subjects practiced ujjayi and bhastrika pranayamas showed that there was an increase in the Na wave amplitude and a decrease in the latency of the Na wave. This is interpreted as a indication of a generalized alteration in information processing at the primary thalamo cortical level during the pranayamas (Telles & Desiraju, 1992). Wood (1993) studied perceptions of physical and mental energy and positive and negative mood states in 71 normal volunteers with ages ranging from 21- 76 years using three different procedures viz, relaxation, visualization and yogic breathing with stretch (pranayamas). He reported that practicing paranayama caused a significant increase in perception of mental and physical energy and feelings of alertness and enthusiasm compared to the other two procedures. Hence, a 30 min program of yogic stretch and breathing exercises which is simple to learn even for the elderly had a markedly `invigorating’ effects on perception of both mental and physical energy and increased high positive mood.

A. Research on uninostril breathing:

The nasal cycle is an ultradian rhythm characterized by alternating patency of the left and right nostrils, with a periodicity of two to eight hours (Keuning, 1968; Shannahoff-Khalsa, 1991). The nasal cycle is controlled by sympathetic/parasympathetic innervation of the nasal mucosa. When sympathetic activity to one side dominates, the result is vaso-constriction and thus decongestion on that side, while the enhanced parasympathetic activity on the other side simultaneously results in congestion (Keuning, 1968; Stocksted, 1953). Hence while the nasal cycle is regulated by the autonomic nervous system, the reverse is also true: the nasal cycle in turn influences the autonomic nervous system. The mechanism for this is as follows: The work by Kristof, Servit & Manas (1981) suggests that the electrographic activity in the cortex is produced by a neural reflex mechanism in the superior nasal meatus. This activating effect could be elicited by air insufflation into the upper nasal cavity without pulmonary exercise. Thus , Stocksted (1953) and Eccles (1978) have proposed that the hypothalamus may be responsible for regulating the cyclical changes in nasal resistance. This lead to further studies on uninostril breathing influencing autonomic status, based on heart rate, plasma catecholamines (Shannahoff-Khalsa & Kennedy 1993, Kennedy, Zeigler & Shannahoff-Khalsa, 1986).

A study done by Backon (1988) shows that right UFNB significantly increases blood glucose levels and left UFNB lowers the blood glucose levels. Similarly studies on intra ocular pressure through the uninostril breathing by Backon, Matamoros & Ticho (1989) showed that right hemisphere activation via left UFNB increases intra ocular pressure by an average of 4.5%, whereas left hemisphere stimulation via right UFNB leads to significant decrease in intra ocular pressure by 25%. On the relationship between the brain rhythm and the nasal cycle the work of Werntz, Bickford, Bloom & Shannahoff-Khalsa (1983) was interesting. They observed an increase in the EEG amplitudes over the hemisphere contralateral to the dominant nostril. Therefore this study suggests that the rhythm alternating cerebral dominance might also be regulated by the autonomic nervous system in a manner similar to the nasal cycle.

Another study by Werntz, Bickford & Shannahoff-Khalsa (1987) on integration of EEG amplitudes and UFNB on 5 subjects who breathed through the more congested nostril for 11-20 min, showed that UFNB produces a relative increase in the EEG amplitudes of the contralateral hemisphere . Correlating EEG changes with functions, a study on spatial and verbal task performance was done on 126 subjects, using breathing through dominant uninostril and forced uninostril breathing (Klein, Pilon, Prosser & Shannahoff-Khalsa, 1986). This showed that there was a tendency for subjects exhibiting baseline right nostril dominance to perform verbal tasks better (relative to spatial performance) than subjects exhibiting left nostril dominance. However there was no effect of forced uninostril breathing on relative verbal and spatial task performance. These results showed that atleast in baseline (not forced breathing) conditions the function of the contralateral hemisphere is enhanced.

It is interesting that an earlier study (Block, Arnott, Quigley & Lynch, 1989) investigated this question correlating performance with gender. Unilateral forced nostril breathing influences spatial and verbal performance in both males and females was studied. In males, they observed that UFNB influences both spatial and verbal tasks ipsilaterally whereas in females, UFNB influenced them contralaterally.

The consistent and selective effect of forced uninostril breathing in normal subjects on the general pattern of EEG activity in the hemispheres suggests the possibility of therapeutic approaches to states of psychopathology where lateralized dysfunction has been shown to occur. Flor-Henry (1983) and others have concluded from numerous studies that schizophrenia is associated with greater left cerebral hemisphere dysfunction and that depression and the other affective disorders are associated with greater right hemisphere dysfunction.

Recently Shannahoff-Khalsa & Beckett (1996) studied the clinical efficacy of yogic techniques in the treatment of 8 adults with obsessive compulsive disorder (OCD) over one year follow up. Left nostril yoga breathing with voluntary nostril manipulation for 31 min was given along with other yoga practices. Five patients were able to complete the study and showed a remarkable improvement in Yale-Brown Obsessive Compulsive scale (Y-BOCS), symptom checklist, Perceived Stress Scale and a significant reduction in medication.

B. Studies on yoga breathing with nostril manipulation:

Studies by other investigators on uninostril breathing (baseline and forced) have shown that these practices alter various autonomic functions, brain rhythm and performance in hemispheric tasks. With this background studies were carried out on 3 types of pranayamas in which nostril manipulation is voluntary not forced, i.e., right nostril yoga breathing (RNYB) , left nostril yoga breathing (LNYB) and alternate nostril yoga breathing (ANYB), practiced over a month for 27 breath cycles, 4 times a day. Oxygen consumption was significantly higher by 37% in RNYB (Telles, Nagarathna & Nagendra, 1994). Following a month of the LNYB similarly practiced ,there was a significant increase in galvanic skin resistance, which can be interpreted as a relaxing effect with reduced sympathetic nervous system activity. The immediate effect of 45 minutes of RNYB was also found to be sympathetic activating, with increased OC, systolic blood pressure and increased cutaneous vasoconstriction (Telles, Nagarathna & Nagendra, 1996).

In a study on 135 school children all yoga breathing practices (irrespective of nostril manipulation), increased spatial memory scores, suggesting a right hemisphere activating effect (Naveen, Nagarathna, Nagendra & Telles, 1997).

Two other studies planned by the guide, on yoga breathing correlated with hand grip strength and heart rate variability have been detailed below under work done by the candidate in this area. Hand grip strength was studied in 130 school children and was found to increase in both hands, irrespective of the nostril breathed through (Raghuraj, Nagarathna, Nagendra & Telles, 1997).

Heart rate variability spectrum studied in alternate nostril breathing pranayama showed a trend of increase in the high frequency, parasympathetic component (Raghuraj, Ramakrishnan, Nagendra & Telles, 1998).

Bibliography in brief:

· Backon, J. (1998) Changes in blood glucose levels induced by different forced uninostril breathing, a technique which affects both hemisphericity and autonomic activity. Medical Science Research, 16: 1197-99.
· Backon, J., Matamoros, N. & Ticho, U. (1989) Changes in intra ocular pressure induced by different forced nostril breathing, a technique which affects both brain hemisphericity and autonomic activity. Graefe’s Archives of Clinical Experimental Ophthalmology, 227: 575-77.
· Behanan, K.T. (1937) Yoga: A scientific evaluation. New York: Dover Publication Inc.
· Bhargava, R., Gogate, M.G. & Mascarenhas, J.F. (1988) Autonomic responses to breath holding and its variations following pranayama. Indian Journal of Physiology and Pharmacology, 32(4): 257-64.
· Block, R.A., Arnott, D.P., Quigley, B. & Lynch, W.C. (1989) Unilateral nostril breathing influences lateralized cognitive performance. Brain Cognition, 9: 181-90.
· Cacioppo, J.T. & Tassinary, L.G. (1990) Principles of psychophysiology: physical, social and inferential elements. New York: Cambridge University Press.
· Eccles, R. (1978) The central rhythm of nasal cycle. Acta Otolaryngologia. 186: 464-68.
· Flor-Henry, P. (1983) Laterality and disorders of affect. Neurobiological and linguistic aspects of the schizophrenic syndrome. John Wright, P.S.G. (Ed) In: Cerebral basis of psychophysiology. Boston. MA. pp 63-90.
· Gertner, R., Podoshin, L. & Fradis, M. (1984) A simple method of measuring the nasal airway in clinical work. Journal of Laryngology and Otology, 98: 351-55.
· Kennedy, B., Zeigler, M.G. & Shannahoff-Khalsa, D.S. (1986) Alternating lateralization of plasma catecholamines and nasal patency in humans. Life Sciences, 38: 1203-14.
· Keuning, J. (1968) On the nasal cycle. International Journal of Rhinology, 6: 99-136.
· Klein, R., Pilon, D., Prosser, S. & Shannahoff-Khalsa, D.S. (1986) Nasal airflow asymmetries and human performance. Biological Psychology, 23: 127-37.
· Kristof, M., Servit, Z. & Manas, K. (1981) Activating effect of nasal airflow on epileptic electrographic abnormalities in the human EEG. Evidence for the reflex organ of the phenomenon.
* Naveen KV, PhD. National Institute of Naturopathy, Pune sponsored this study.

Review of Scientific Literature on Yoga I

Earliest Scientific Studies

The earliest scientific studies on yoga were conducted by Swami Kuvalayananda (1925). He reported the radiological and pressure changes in the viscera related to the practice of Uddiyana Bandha and Nauli. Later, a pupil of his (K.T. Behanan) carried out a systematic study (Behanan, 1937), on the oxygen consumption during pranayamas and reported an increase in the oxygen consumed, ranging from 12 to 25%, during the practice of Ujjayi, Kapalabhati, and Bhastrika pranayamas.

The ability of certain yogis to exert voluntary control over the heart aroused a spate of interest among scientists. The earliest study (Brosse, 1946), showed a decrease in magnitude of heart potentials and pulse wave, approximately to zero, for several seconds before returning to normal.

Later researchers (Satyanarayanmurthy and Shastry, 1958; Wenger et al., 1961; Ananda and Chhinna, 1961), reported brief periods of weakening or disappearance of heart and radial pulse sounds, associated with retention of breath and considerable muscular tension in the abdomen and thorax, with a closed glottis (i.e., an exaggerated Valsalva maneuver in some form). In another study (Kothari et al., 1973), an interesting and different type of yogic control over the heart was reported. After 29 hours in an underground pit, the normal ECG of the subject was replaced by a straight line, which persisted for the next 5 days. Electrical activity returned about half an hour before the pit was scheduled to be opened. The authors did not give any definite explanation for this phenomenon. Another effect of yogic practice which has been of interest to scientists, is the ability to lower the metabolic requirements, enabling the yoga practitioners to stay in an air tight pit for longer periods than control (non-yoga practitioners) subjects, without signs of distress (Anand et al., 1961).

In the study of Karambelkar et al. (1968), it was found that the oxygen consumption of four subjects in an airtight pit was less than the value predicted on the basis of their basal oxygen consumption. For the subjects with training in pranayama, the reduction in oxygen consumption, was less than for the others. The authors speculated that this might indicate that pranayama practice provides acclimatization to higher carbon dioxide content in the inspired air.

Around 1960, Maharishi Mahesh Yogi introduced Transcendental Meditation (TM) to the western world. The TM technique is taught as a simple practice, and provides an opportunity for scientific research. Robert Keith Wallace in his doctoral thesis (Wallace, 1970) and subsequent published researches (Wallace, 1970, Wallace et al., 1971), reported definite effects in terms of reduced metabolic rate, changes in blood chemistry, increased skin resistance, and a consistent pattern of changes in the EEG.

Bibliography in brief:

. Anand, B.K., Chhina, G.S., & Singh, B. (1961). Studies on Shri Ramanand Yogi during his stay in an airtight box. Indian Journal of Medical Research, 49: 82-89.
. Behanan, K.T. (1937). Yoga, A scientific evaluation. Dover Publications Inc.: New York.
. Brosse, T. (1946). A psychophysiological study. Main Currents in Modern Thought, 4: 77-84.
. Karambelkar, P.V., Vinekar, S., & Bhole, M.V. (1968). Study on human subjects staying in an airtight pit. Indian Journal of Medical Research, 56: 1282-1288.
. Kothari, L.K., Bordia, A., & Gupta, O.P. (1973). The yogic claim of voluntary control over the heartbeat: an unusual demonstration. American Heart Journal, 86: 283-284.
. Kuvalayananda, Swami (1925). X-ray experiments on uddiyana and nauli in relation to the position of the colon contents. Yoga Mimamsa, 1: 250-254.
. Satyanarayanmurthy, G.V. and Sastry, P.B. (1958). A preliminary scientific investigation into some of the unusual physiological manifestations acquired as a result of yogic practices in India. Weiner Zeitschrift Fuer Nervenheil Kunde, 15: 239-249.
. Wallace, R.K. (1970). The physiological effects of transcendental meditation: a proposed fourth major state of consciousness. Ph.D. Thesis, University of California, Los Angeles.
. Wallace, R.K., Benson, H., & Wilson, A.F. (1971). A wakeful hypometabolic physiologic state. American Journal of Physiology, 221: 795-799.
. Wenger, M.A., Bagchi, B.K., & Anand, B.K. (1961). Experiments in India on “voluntary” control of the heart and pulse. Circulation, 24: 1319-1325.
* Naveen KV, PhD. National Institute of Naturopathy, Pune sponsored this study.

Review of Scientific Literature on Yoga II

General Research on Meditations

Autonomic And Electroencephalographic Studies:

Transcendental meditation was described as a `fourth major state of consciousness’, based on the fact that 6 months to 3 years practice of TM was reported to cause some changes similar to those in sleep, i.e., a decrease in the heart rate and oxygen consumption, and an increase in the level or stability of the electrodermal response. However, there was also an increase in the EEG alpha wave amplitude and regularity, normally seen while awake (Wallace, 1970; Wallace, Benson and Wilson, 1971). A study on autonomic stability in TM practitioners revealed that meditators (compared to non-meditators) were more stable, with respect to rate of GSR habituation, multiple responses of GSR and the spontaneous fluctuation of GSR (Orme-Johnson, 1973). A controlled study by Banquet (1973) on 12 transcendental meditators with 2 years of experience showed increase in alpha amplitude with decreased frequency anteriorly, posterior theta, rhythmic beta waves during deep meditation and synchronization of anterior and posterior channels.

All the above-mentioned studies were on single sessions. In a later study on the EEG changes during TM, Tebecis (1975) showed considerable individual variation between the 2 separate sessions in the EEG patterns during meditation. Lang et al (1979), reported that the 24 hour urinary catecholamines was higher in advanced meditators compared to meditators with less experience. Neither increase in plasma nor adrenaline was found in advanced meditators after meditation preceded by exercise, whereas after another period of physical exercise, following meditation, neither plasma nor adrenaline decreased. Stigsby (1981) demonstrated the EEG pattern during TM different from sleep onset and sleep, but not different from wakefulness and drowsiness.

Contradictory autonomic changes were observed in Zen and Tantric meditations.

One set of studies reported changes suggestive of autonomic activation (Hirai, 1974: Corby et al., 1978), whereas another set of studies reported changes suggestive of autonomic relaxation evident through the reduction in oxygen consumption, decrease in respiratory rate and stable GSR (Sugi and Akutsu, 1968; Akishige, 1968; Elson et al., 1977).

Farrow and Hebert (1982) observed increase in the frequency and length of the breath suspension episodes in TM practitioners compared to controls. They also asked the subjects to indicate the experience of pure consciousness experience (complete quiescent mental state) by pressing an event marking button. The temporal distribution of the button presses was significantly associated to the episodes of breath suspensions, indicating that breath suspension is a physiological correlate of some episodes of experience of pure consciousness. This was substantiated by the results of another study (Fried, 1987) where the breathing pattern and the rate following relaxation with biofeedback-assisted guided imagery resembled the pattern observed in meditators, indicating the importance of breathing rate as an index of hypoarousal. It was observed that heart and breath rates were significantly different as an experienced meditator shifted at will from `single thought’ to `no thought’ state (Telles & Desiraju, 1992). In Brahmakumaris Raja Yoga meditators, there was a group significant increase in heart rate during meditation, while other parameters showed inter and intra individual differences. The heart rate varies with sympathetic and parasympathetic activity and hence no conclusion was made about the effects of this meditation on the autonomic nervous system (Telles & Desiraju, 1993). Senior Om meditators showed a decrease in heart rate along with increased peripheral vascular resistance, interpreted as a sign of mental alertness while being physiologically relaxed (Indian Journal of Physiology and Pharmacology, 1995, 39(4): 418-420).

Travis and Wallace (1997), demonstrated the appearance of skin conductance response, heart rate decceleration and the experience of transcendental consciousness at the onset of respiratory suspensions, with higher phasic autonomic activity at respiratory suspension than at breath holding. These easily measured markers could help focus research on the existence and characteristics of transcendental consciousness. In a separate group of meditators (n = 12, 20 days of meditation experience), there was a decrease in heart and breath rates (similar to the control session) and a decrease in skin resistance in meditation sessions alone (Telles, Nagarathna & Nagendra, 1998). These results also suggest meditation causes alertness with relaxation. A study on another relaxation technique and meditation, combined, called `cyclic meditation’, showed that this practice reduced the oxygen consumption significantly more than an equal period of supine rest (Telles, Reddy, & Nagendra, 2000).

There are two review articles for comprehensive understanding of the neurophysiological correlates of meditation practice (Shapiro, 1982 and Delmonte, 1984). The first one provides physiological and clinical comparisons of meditation with other self-control strategies, emphasizing the “uniqueness” of meditation. The other review by Delmonte highlights the state effects of meditation eventually generalized to become traits, viz, decreased electrocortical arousal, stronger orienting and recovery responses to stressors. He also describes the course of meditation practice i.e., it may begin with left hemisphere activity, which gives way to functioning more characteristically of the right hemisphere. However, in advanced meditation (no thought) both left and right hemisphere activity is suspended or inhibited. Finally, the review states that the inadequate evidence to support the notion of “unique state effects of meditation” is not adequate.

In summary, studies on TM reported mainly reduced sympathetic activity following meditation, though a single report did describe sympathetic activation in TM. Similarly, contradictory autonomic sympathetic changes were reported in Zen and Tantric meditators.

Event Related Evoked Potential Studies In Meditation:

Wandhofer et al. (1976), reported a study on auditory evoked potentials using loud tones and observed lower 12% baseline values of the latencies of the P1, N1 and P2 components in meditators compared to non meditators. However, in the meditators there was no change during meditation compared to the preceding baseline. A later study (Barwood et al., 1978) reported no consistent change in long latency AEP during TM. A study on short latency AEPs by McEvoy (1980) showed a slight modulation in the wave V latency, after meditation.

Studies on Chinese, Qi-Gong meditation showed increased amplitude of I to V components of BAEP during meditation (Guo-Long, Rong-qing, Guo-Zhang & Chi-ming, 1990). In contrast, decreased amplitudes of AEP-MLR and long latency AEP components occurred during meditation, believed to be due to inhibition of neural activity at thalamo-cortical, cortical levels during Qi Gong.

Banquet et al.(1979), compared the meditators with matched controls for reaction time (RT) during a series of visual stimuli. The meditators showed faster RT with less mistakes, and N100 and P200 of larger amplitude and shorter latency. The transient effects were opposite for the 2 groups, i.e., longer RT and larger P300 was observed following meditation while following rest there was no change in RT and decrease in P300. These results explain selective attention capacity and information processing strategies in meditation. Middle latency auditory evoked potentials were studied in senior Om meditators with 5-20 years of meditation experience. As described above, there were differences within and between subjects for the parameters studied. However there was a group significant decrease in the Nb wave latency of middle latency auditory evoked potentials during meditation, suggesting changes at the level of the association cortices (Telles & Desiraju, 1993). Om meditators with 15 days to 12 years of experience of meditation showed opposite direction changes in Na amplitude, an increased amplitude of the Na component of middle latency auditory evoked responses during meditation, suggesting increased activity at mesencephalic-diencephalic levels was seen in experienced meditators (Telles, Nagarathna, Nagendra & Desiraju, 1994).

In summary, Evoked potential studies on meditators, showed that brainstem neural centers, as well as those at thalamic, and primary sensory cortex were involved in meditation.

Studies of cerebral function during meditation using positron emission tomography (PET) and functional magnetic resonance imaging (fMRI):

A positron emission tomography (PET) study (Herzog et al., 1990-91) on meditation showed intraindividual changes in regional cerebral metabolic rate of glucose (rCMRGlc), or regional glucose consumption, when meditation and non-meditation were compared. The ratio of frontal versus occipital rCMRGlc was significantly higher in meditation than in non-meditation, suggesting involvement of frontal cortical areas in meditation. There were also two more recent studies, one using P.E.T., the other using functional magnetic resonance imaging (fMRI).

Studies In Response To External Stimuli:

Two studies (Kasamatsu and Hirai, 1966: Hirai, 1974) on Zen meditators, demonstrated alpha suppression response, a sudden attenuation of alpha waves in response to a stimulus, which did not habituate to repeated click stimuli during Zen meditation whereas controls habituate after the fifth or sixth click. This reflects a “hypersensitivity” of attention during Zen meditation. In contrast, Anand, Chhina & Singh (1961), found that two yogis showed no alpha blocking to diverse stimuli while performing Raja Yoga meditation during which attention is supposedly focused inward (on a sound or word called a “mantra”) and withdrawn from the outside world. These two studies provide an indication that advanced meditators exhibited neurophysiological alterations indicative of their specific state of attention during meditation. There have been two reports of physiological reactions to stimuli during meditation (Wallace, 1970: Banquet, 1973). Both reports were minor parts of larger studies, and two reports directly contradict each other, one finding no response to stimuli and the other finding many responses and a failure to habituate. Becker and Shapiro (1981), replicated the two studies (Anand, et al., 1961: Kasamatsu and Hirai, 1966) on very experienced Zen, Yoga and TM meditators along with the two groups of controls. All five groups were presented with auditory clicks during meditation. EEG alpha suppression and skin conductance response showed clear habituation, which did not differ among groups. They also recorded N100, P200 and P300 components of AEP. Contrary to their expectation there were no difference between groups. They observed non-significant larger intial N100 responses to the clicks which lead to the speculation that enhanced N100 reflects selective attention during meditation. A later report (Heide, 1986), noted a difference in the heart-rate response but not in the electro dermal response evoked by 80 dB tones, when TM practitioners and non-meditators were compared.

In summary, the response of meditators meditating on either an external or internal object, to external stimuli is not conclusively worked out.

Bibliography (in brief):
· Akishige, Y. (1968). A historical survey of the psychological studies in Zen. Kyushu psychological studies, V, Bulletin of the faculty of Literature of Kyushu University 11: 1-56.
· Anand, B.K., Chhina, G.S. AND Singh, B. (1961). Some aspects of electroencephalographic studies on yogis. Electroencephalography and Clinical Neurophysiology 13: 452 - 456.
· Banquet, J-P. (1973). Spectral analysis of the EEG in meditation. Electroencephalography and Clinical Neurophysiology 35: 143-151.
· Barwood, T.J., Empson, J.A.C., Lister, S.G. and Tilley, A.J. (1978). Auditory evoked potentials and Transcendental meditation. Electroencephalography and Clinical Neurophysiology 45: 671-673.
· Banquet, J.P., Bourzeix, J.C. AND Lesevre, N. (1979). Evoked potentials and vigilance induced during the course of choice reaction time tests. Review of Electroencephalography and Neurophysiology 9(3): 221-227.
· Becker, D.E. and Shapiro, D. (1981). Physiological responses to clicks during Zen, Yoga and TM meditation. Psychophysiology 8: 694-699.
· Cacioppo, J.T. and Tassinary, L.G. (1991). Principles of psychophysiology: physical, social and inferential elements. New York: Cambridge University Press.
· Corby, J.C., Roth, W.T., Zarcone, V.P. and Kopell, B.S. (1978). Psychophysiological correlates of the practice of Tantric yoga meditation. Archives of General Psychiatry 35: 571-577.
· Delmonte, M.M. (1984). Electrocortical activity and related phenomena associated with meditation practice: a literature review. International Journal of Neuroscience 24(3-4): 217-231.
· Elson, B.D., Hauri, P. and Cunis, D. (1977). Physiological changes in yoga meditation. Psychophysiology 14: 52-57.
· Farrow, J.T. and Herbert, J.R. (1982). Breath suspension during the transcendental meditation technique. Psychosomatic Medicine 44(2): 133-153.
· Fried, R. (1987). Relaxation with biofeedback-assisted guided imagery: the importance of breathing rate as an index of hypoarousal. Biofeedback and Self-Regulation 12(4): 273-279.
· Guo-long L., Rong-qung, C., Guo-zhang, L. and Chi-Ming, H. (1990). Changes in brainstem and cortical auditory potentials during Qi-Gong meditation. American Journal of Chinese Medicine 18(3-4): 95-103.
· Heide, F.J. (1986). Psychophysiological responsiveness to auditory stimulation during Transcendental meditation. Psychophysiology 23: 71-75.
· Hirai, T. (1974). Psychophysiology of Zen. Tokyo: Igaku Shoin, 36-43.
· Herzog, H., Lele, V.R., Kuwert, T., Langen, K-J, Kops, E.R. and Felnendegen, L.E. (1990-91). Changed pattern of regional glucose metabolism during yoga meditative relaxation. Neuropsychobiology 23: 182-187.
· Kasamatsu, A. and Hirai, T. (1966). An electroencephalographic study on the Zen meditation (Zazen). Folio Psychiatry Neurology Japonica 20: 315-336.
· Lang, R., Dehof, K., Meurer, K.A., and Kaufmann, W. (1979). Sympathetic activity and Transcendental meditation. Journal of Neural Transmission 44: 117-135.
· McEvoy, T.M., Frumkin, L.R. and Harkins, S.W. (1980). Effects of meditation on brainstem auditory evoked potentials. International Journal of Neuroscience 10: 165-170.
· Naveen, K.V., Srinivas, R., Nirmala, K.S., Nagendra, H.R. and Telles, S. (1997). Middle latency auditory evoked potentials in congenitally blind and normal sighted subjects. International Journal of Neuroscience 90 (1-2): 105-111.
· Naveen, K.V., Srinivas, R., Nirmala, K.S., Nagarathna, R., Nagendra, H.R. and Telles, S. (1998). Differences between congenitally blind and normal sighted subjects in the P1 component of middle latency auditory evoked potentials. Perceptual and Motor Skills 86: 1192-1194.
· Naveen, K.V., Srinivas, R., Nagarathna, R. and Telles, S. (2000). Yoga for the rehabilitation of socially disadvantaged and visually impaired subjects. In: D. Majumdar and W. Selwamurthy (Eds.). Advances in Ergonomics, Occupational Health, Safety, and Environment. New Delhi: New Age International Publishers. Pp. 204-208.
· Naveen, K.V., Nagendra, H.R., Garner, C. & Telles, S. (1999). Transcranial Doppler sonography in different physiological test conditions, Neurology India, 47: 249.
· Orme-Johnson, D.W. (1973). Autonomic stability and Transcendental meditation. Psychosomatic Medicine 35: 341-349.
· Raghuraj, P., Ramakrishanan, A.G., Nagendra, H.R. and Telles, S. (1998). Effect of two selected yogic breathing techniques on heart rate variability. Indian Journal of Physiology and Pharmacology 42(4): 467-472.
· Roy, M. and Steproe, A. (1991). The inhibition of cardiovascular responses to mental stress following aerobic exercise. Psychophysiology 28: 689 - 699.
· Shapiro, D.H. Jr. (1982). Overview: clinical and physiological comparison of meditation with other self-control strategies. American Journal of Psychiatry 139(3): 267-274.
· Stigsby, B., Rodenberg, J.C. and Moth, H.B. (1981). Electroencephalographic findings during mantra meditation (Transcendental meditation). A controlled, quantitative study of experienced meditators. Electroencephalography and Clinical Neurophysiology 51: 434-442.
· Sugi, Y. and Akutsu, K. (1968). Studies on respiration and energy-metabolism during sitting in Zazen. Research Journal of Physical Education 12: 190-206.
· Tebecis, A.K. (1975). A controlled study of the EEG during Transcendental meditation: Comparison with hypnosis. Folia Psychiatrica et Neurologica 29: 305-313.
· Telles, S. and Desiraju, T. (1992) Heart rate and respiratory changes accompanying yogic conditions of single thought and thoughtless states. Indian Journal of Physiology and Pharmacology 36(4): 293-294.
· Telles, S., Joseph, C., Venkatesh, S. and Desiraju, T. (1992). Alteration of auditory middle latency evoked potentials during yogic consciously regulated breathing and attentive state of mind. International Journal of psychophysiology 15: 147-152.
· Telles, S. and Desiraju, T. (1993). Recording of auditory middle latency evoked potentials during the practice of meditation with the syllable `OM’. Indian Journal of Medical research 98 [B]: 237-239.
· Telles, S., Nagarathna, R. and Nagendra, H.R. (1995). Autonomic changes during `OM’ meditation. Indian Journal of Physiology and Pharmacology 39(4): 418-420.
· Telles, S. Nagarathna, R., Nagendra, H.R. & Desiraju, T. (1994). Alterations in auditory middle latency evoked potentials during meditation on a meaningful syllable `OM’. International Journal of Neuroscience 76: 87-93.
· Telles, S., Nagarathna, R. and Nagendra, H.R. (1996). Physiological measures of right nostril breathing. The Journal of Alternative and Complementary Medicine 2(4): 479 - 484.
· Telles, S., Nagarathna, R. & Nagendra, H.R. (1998). Autonomic changes while mentally repeating two syllables – one meaningful and the other neutral. Indian Journal of Physiology and Pharmacology 42 (1): 57-63.
· Telles, S., Reddy, S.K. & Nagendra, H.R. (2000). Oxygen consumption and respiration following two yoga relaxation techniques. Applied Psychophysiology and Biofeedback 25(4): 221-227.
· Wallace, R.K. (1970). Physiological effects of Transcendental Meditation. Science 167: 1751-1754.
· Wallace, R.K., Benson, H. and Wilson, A.F. (1971). A wakeful hypometabolic physiologic state. American Journal of Physiology 221: 795-799.Wandhofer, A., Kobal, G. and Plattig, K.H. (1976). Latenzverleurung mensclicher auditoris chevozierter Hirnpotentiale bei Transzendentaler Meditation. Zeitschrift EEG -EMG 7: 99-103.
* Naveen KV, PhD. National Institute of Naturopathy, Pune, sponsored this study.

Online Naturopathy Library of rare books

The Naturopathic Medicine Historical Collection (NMHC) is a collection of books from the 19th and 20th centuries that exemplify some of the literature of alternative medicine practice in its heyday. This literature is important for historical reasons, and also because much of its content is still relevant for naturopathic physicians and other alternative medicine practitioners today. In this first iteration, the NMHC is a collaborative pilot project of the National College of Naturopathic Medicine library and the Oregon Health & Science University library. The pilot project was funded by the Institute of Museum and Library Services through the Library Services and Technology Act.

Materials

The materials presented in the NMHC were gathered from the rare book collection of the National College of Naturopathic Medicine and the archives of the Oregon Health & Science University. The collection initially consists of approximately 2,500 page images from 11 different monographs.

View the listings here-http://content.ohsu.edu/nmhc/

Scientific Weight Loss Program

Why conventional Weight Loss Programs fail?

Most weight loss programs fail because they do not remove the underlying causes of obesity, and because the program is not individualized to the person's unique needs.

Naturopathic physicians specialize in treatment of factors which inhibit weight loss including: specific dietary counseling, promoting proper digestion, restoring compromised liver function, promoting proper thyroid metabolism, identifying nutrient deficiencies, treating food allergies, treating insulin resistance, detoxification, and treatment of intestinal imbalances.

Conventional Weight Loss Treatment for Obesity/ Overweight:

. Diet usually consisting of a decrease in calories and change in dietary habits.
. Exercise.

. Behavioral therapy (includes many commercial weight loss programs).
. Drugs including appetite suppressants and stimulants.
. Surgery. The most common operations- vertical banded gastroplasty and gastric bypass, radically reduce stomach volume. There are a variety of nutrient deficiencies that may occur as a result of these procedures.

Why Some Weight Loss Programs Fail?

. Not being realistic about the time that it takes for permanent healthy weight loss. Expect your dietary and exercise changes to be lifelong habits. Plan to take 24-36 months to attain your ideal weight.
. Failure to identify contributing factors in weight gain
. Wrong dietary plan
. Inability to burn total calories being consumed
. Water retention
. Constipation
. Poor digestion
. Poor liver function
. Poor carbohydrate metabolism
. Deficiency of essential nutrients needed for normal metabolism
. Food sensitivities
. Toxicity stored in fat tissue
. Mental/emotional issues. Mental and emotional issues in our lives affect our eating habits and our relationship with food. For many people, it is necessary to address this component of health in order to attain permanent weight loss.

Natural Approaches for Permanent Weight Loss

Naturopathic medicine provides natural, safe, and effective options for a healthy diet and lifestyle which promotes permanent weight loss.

Change your approach to Weight-Loss
. Throw your scale out. Do not weigh yourself. Gauge your weight loss by the change in your clothes, your body and your feeling.
. Make the goal be achieving and maintaining balance in your life. Balance your food, work, home, self, exercise, reactions to life and emotions.
. Work the program diligently for 24-36 months and expect consistent small results. A monthly 2 lb. weight loss equals 72 pounds in 36 months. This is a slow evolving experience, not a crash program. Have patience.
. Never give up. Successfully living a healthy lifestyle requires persistence over a long period of time. It gets easier but you’ll be working at it for the rest of your life. You don’t just arrive and that is it. It is like brushing your teeth; it calls for attention on a daily basis.
. Surround yourself with people who support you and your goals rather than undermine you.
. Regularly do something in your life that you love.

Dietary plan/ Nutritional Considerations
Never use a low calorie diet again. This is not a diet. Banish the word from your vocabulary. Choose to live a particular way that includes a moderate amount of good clean food, regular exercise, relaxation, fun, time for yourself and caring for yourself and others.

Atkins Diet...Zone Diet…Low Fat Diet… They all share a common flaw: a "one size fits all" approach. Naturopathic physicians can work with you to determine the lifetime eating plan that is right for you which will promote overall health as well as permanent weight loss.

Difficulties losing weight are often related to deficiencies in nutrients which are necessary for proper metabolism. If fats can’t be broken down properly, weight loss is difficult or impossible.

. Nutrients such as B-vitamins, lipoic acid, iron, magnesium, manganese, chromium, L-carnitine and Co-enzyme Q-10 are essential for proper metabolism of fats and carbohydrates.
. Nutrients necessary for proper thyroid function include tyrosine, iodine, selenium, zinc, and copper.
. Food cravings and insulin resistance can also be due to nutrient deficiencies.

Exercise
Exercise helps reduce weight. Research shows that frequency of exercise is the most important factor in weight loss. Duration of exercise is the second most important factor.

Exercise has important benefits:
Increases lean body mass, which automatically increases your metabolism - muscle tissue has a higher metabolic rate (burns more calories) than adipose (fat) tissue.Improves mood, improves sleep, improves balance and coordination, lowers blood sugar, improves insulin sensitivity, improves immune system function, improves circulation, lowers blood pressure, lowers LDL (“bad”) cholesterol, raises HDL (“good”) cholesterol and overall significantly reduces the risk of heart disease. Consult an expert before starting any exercise program who will advise you what based on your physiological condition what kind of exercise would be best for you.

Stress Management
If you have hormonal imbalances that are caused by chronic stress, stress management will help with weight loss. It is often necessary to take a hard look at how one reacts to stress from mental/emotional issues in one’s life and how to resolve/manage/change these responses to be more healthy.