Chronic Back Pain: How to Sleep Through It

Check out this great article by Karen Weeks on getting a good night’s sleep while battling chronic back pain.  Karen has more great content on her website, https://elderwellness.net/

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One of the comforts of going to sleep at the end of the day is the privilege of leaving behind your worries for eight hours. However, if you’re living with chronic back pain, that worry sticks around in addition to the fact that you won’t be able to fall asleep right away, compounding your problems. Getting a good night’s sleep can be difficult if you’re suffering from back pain, but there are ways to make it happen. Dr. Stacey Naito presents tips for learning to love falling asleep while living with chronic back pain.

Yoga Before Bed

Practicing yoga before you head to bed for the night can help stretch your sore muscles and give you a better chance of falling asleep right away. The ancient practice has numerous health benefits, and research has shown that practicing yoga regularly may even reduce the need for pain medication. There are many different poses you can do that are beneficial for back pain. Doing a few poses before bed will help strengthen your muscles and improve your posture, leading to less pressure on your back in your day-to-day life, resulting in less overall back pain.

Utilize Your Smartphone

Technology is there to help you in most areas of your life, including your sleep. There are a number of different apps available aimed at helping you sleep better at night. Sleep Cycle is an alarm clock app that monitors where you are in your sleep cycle each night and wakes you at an optimal time within your preferred time frame so you feel the most refreshed. White Noise allows you to play soothing sounds from your phone to help you either drown out outside noises or add sound to a too-quiet room. Calm is a leading meditation app for beginners, allowing you to try out the art of meditation in order to calm down your mind at night.

 

Note that some of these apps stay running throughout the night in order to monitor your sleep or to keep you from waking up sporadically. Make sure that your smartphone has enough battery life! You’ll also want to ensure that your home internet connection is running smoothly. Fast and reliable internet service will give you the freedom to run any of these apps overnight without worrying about being disconnected. 

Improve on Your Sleeping Position

We all have preferences when it comes to our sleep positions. Thankfully, there are different ways to improve your preferred sleeping position to help lower your back pain. For side-sleepers, add a pillow between your legs and pull your knees a little toward your chest to stretch out your lower back. If you prefer sleeping on your stomach, place a pillow under your pelvis and forgo the pillow under your head (or switch to a flatter one). For those who like sleeping on your back, place a pillow beneath your knees to add a slight curve to your spine.

 

Whatever the cause of your back pain, know that it doesn’t have to sentence you to a lifetime of insomnia. Chronic back pain can impact your daily life in a number of different ways, but don’t let it control how much sleep you get at night. Lack of sleep impacts your life even more, causing you to become disoriented, unfocused, and unable to finish your day’s tasks. Use these tips to sleep easier at night and reduce your chronic back pain one night at a time.

Bedroom Plants and Feng Shui

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There has been a great deal of controversy surrounding the idea of having plants in the bedroom.  Feng shui experts generally discourage the use of plants in the same room in which you sleep, since plants carry wood energy, a yang energy which may disrupt the sleep patterns of those who experience difficulties with slumber. Ironically, it is considered healing to have a view of plants and nature from a bedroom window. Just don’t bring those plants indoors and you’ll be fine.

Another concern with bringing greenery into the bedroom is that since plants need to be watered, they also bring in water energy, which is considered bad feng shui for bedrooms.  Water energy clashes with fire energy, which brings in passion.  Even paintings or photos which depict water scenes are considered a no-no for the boudoir, so I might need to remove three framed photographs from my bedroom which feature water!

Lastly, most plants release carbon dioxide after dark, which may increase the amount of carbon dioxide in your blood to very high levels, which then increases your breathing rate to bring in more oxygen.  I don’t know about you, but I don’t exactly feel comfortable knowing that plants in my bedroom might rob me of optimal sleep.

If you are really intent on bringing one or more live houseplants into your bedroom, make sure the room is large enough to offset the buildup of carbon dioxide, or choose plants which actually absorb carbon dioxide at night, including spider plants and orchids.  Bring in only one plant in at a time so that you can determine whether the new additions have any negative effect on your sleep.  I avoid any issues with houseplants in my bedroom by keeping them out entirely.  There are plants in my master bathroom which is attached to my bedroom, but they are far enough from my bed, and I haven’t noticed any disruptions since adding the greenery in 2020.

Are Your Plants Making You Crazy?

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I know there must be a whole slew of you who have jumped aboard the plant-obsessed bandwagon, and who treasure your new jungles as much as if they were your children.  Trust me, I can relate, though this isn’t the first time in my life that I have gone plant crazy and filled my home with living green things.

The first time I went overboard with buying and maintaining plants was back in 2000, when I amassed a collection of over 70 indoor plants in a 2 bedroom cottage-style apartment, and I loved it.  The idea of being surrounded by lush greenery was incredibly appealing, and I was swept off my feet until I went through a divorce which shifted my priorities and pulled me away from my plant hobby.

I took such a sharp about-face that I only had six indoor plants for many, many years, leading into the spring of 2020.  Then shortly after lockdown hit, I found myself at a plant nursery in May and purchased three lovely plants.  Little did I know that I was about to fall deep into plant obsession.  By July, I had over 40 indoor plants, and now, I have about 60 indoor plants.  Some were purchased through Etsy, many were purchased from a local supplier (@Brandontheplantguy on IG), and I even bought some from eBay and Amazon.

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Though I feel a certain amount of embarrassment over the fact that my home now declares to everyone that I am a crazy plant lady, I take great comfort in knowing that such an obsession is almost trendy these days.  The truth is, houseplants are more popular than ever, especially in millennials who are pushing against the idea of having children, and who are instead opting for a collection of Hoya or Senecio plants which will never demand that the plant parent pony up for a college education.  That being said, having a plant habit can set one back quite a bit, not only in the cost of the plants, but also the planters, spring water, plant food, insecticides, etc.

Those of you who aren’t captured by the idea of collecting a bunch of potted living things might be scratching your heads and wondering why people have suddenly gone plant crazy.  The COVID-19 restrictions and lockdowns forced us all to stay at home, which meant that suddenly, our home environments took on a greater significance.  This is why there was a surge in home improvement projects which kept the big box home improvement stores packed during a time when many other businesses were floundering.  Plants certainly can beautify a home, and they also clean the air, but probably the most compelling feature about houseplants which appeals to most folks is the fact that they are living things, and with a bit of nurturing, they will grow and thrive.

That being said, plants don’t always thrive, and when they start to droop or otherwise show that they aren’t happy, plant owners may find themselves dealing with a lot of frustration.  Another thing I have noticed about now being responsible for a brood of 60 indoor plants is that I often get pissy when a plant decides to become finicky.  It can make a plant parent downright neurotic to try to determine what a failing plant needs. Maybe there’s too much sunlight and the leaves are getting scorched.  Or maybe there isn’t enough sunlight.  Could it be that the plant needs more/less humidity?  Is the plant getting too much/not enough water? Are there pests on the plant which need to be eradicated? What, what, WHAT does this plant want or need?

Even the task of taking care of the plants which are doing well (thankfully, 99% of my plants are doing extremely well) is a daunting one.  The one day per week when I look at all my plants and determine which need to be watered is a day I have begun to dread, because it takes a full hour or more for me to complete the task, all the while lugging jugs of spring water, plant fertilizer, orchid plant food spray, neem oil, my watering can, my plant log, and a stepladder all throughout the second and third floors of my home.  It’s exhausting.

I know that plant people can relate to what I am about to say regarding plants which stubbornly refuse to do well despite everything, especially popular plants which are supposedly “easy care” plants.  When a plant begins to show that it isn’t happy, I honestly feel like I have failed the plant.  I get frustrated and want to figure out the solution to the plant’s woes.  If the plant refuses to rebound, and is close to its demise, I adopt a very “fed up” attitude, and will very abruptly dump a plant in the trash or banish it outside.  It’s the best way for me to disconnect from that irksome creature and get on with my life.

I now have a trusted list of plants I gravitate towards so that I don’t tear my hair out in frustration.  Here are the plants which I truly do enjoy, because they are all doing well in my home:

  • all my Zamioculcas zamiifolias (including zenzi, raven)
  • all but one of my Hoyas (incuding shepherdii, pubicalyx, retusa, australis, multiflora, tricolor, carnosa compacta, lacunosa, and obovata)
  • my Monstera adansoniis
  • my Philodendron brasils
  • the one Scindapsus pictus which didn’t die
  • my Sansevieria starfish
  • my Pachira aquatica
  • my Beaucarnea recurvata
  • my large Senecio rowleyanus, my Senecio herrianus, and my Senecio radicans

In stark contrast, there are plants which I have had little to no success with despite all my efforts.  The plants which have stirred up a great deal of frustration include ALL peperomias, n’joy pothos, Tradescantia multiflora (quite possibly the messiest plant ever), Othonna capensis (tried two of these plants and finally gave up), and Begonia maculata.  I now avoid those plants in the same way I would avoid a person I didn’t like, and certainly would never welcome them into my home again.

In conclusion, the healthiest way to approach plant ownership is to educate yourself on the particular needs of the plants you have, and if a plant begins to falter, just let it go instead of beating yourself up for not being able to save it.  I actually found out that many nurseries will keep stocking certain plants because they know that the plants will be fussy.  Since many people are stubborn about trying to succeed in nurturing a plant, they will often purchase the same type of plant repeatedly in hopes of somehow figuring out its needs.  I know I did this with Scindapsus, Begonia maculata, Pilea peperomioides, Hoya wayettii, and every time one of these plants would die, I would take the loss personally, as if I was totally responsible.  I’ve learned that it is not worth the heartache, not to mention the financial expense, to keep buying those plants.

 

 

Establishing New Boundaries With People

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I was compelled to re-post this article, with a new title, because it always seems to have relevance.  Lately, I have noticed that I have been spreading myself thin more than ever before, agreeing to donate my time and resources to people and projects I don’t necessarily feel are worthy of my attention.  Though I have a very generous nature, I also become extremely annoyed when I notice that someone is taking advantage of my kindness and assuming that I will always open my door and my heart.

There have been a couple of situations I have allowed to get out of hand recently, in which I have sacrificed time which I need to devote to paid endeavors and life balance.  It’s always difficult to pull back the reins and say no to good friends, but I have become increasingly resentful after finding myself rushing to get my chores done in time to donate my time on a regular basis.

This new determination to say NO when I have a plate which is overflowing is still something I struggle with, but enough is enough. Whether it is a brand requesting that I create a post for pennies, a friend asking me to provide personal training right smack dab in the middle of the day several days a week for free, people contacting me for curbside consults which they don’t want to pay for, or a supposed friend nickeling and diming me about my charges for medical treatments, I’m not nearly as amenable to doling out the favors as I used to be.  I am mentally, emotionally, physically, spiritually, and financially drained from saying yes altogether too often.

So do you find yourself agreeing to do something when you are either completely unmotivated to do it, or are so over-burdened by other responsibilities that you know you are taking on an impossible schedule? Maybe you’re known as the “nicest person” who always manages to make time for everybody no matter what. And maybe you don’t want people to think otherwise about you, despite the fact that your energy and your patience are worn thin by people who always seem to drain the very lifeblood from you, and expect you to do everything for them at the drop of a hat.

Have you ever considered using the word NO once in a while? By setting limits and boundaries, you will keep energy vampires at bay, and you give yourself a chance to balance out your life so that you don’t burn yourself out. I am sure that the people who have taken your availability for granted will be stunned when you respond to a request with NO, but they’ll get used to it. Whenever I gather the courage to refuse a request, a feeling of complete relief washes over me, especially if I feel like I am drowning in the wide expanse of my to-do list.

When you refuse a request, task, or invitation, you finally allow yourself to take a break. As long as you aren’t shirking responsibilities, you absolutely should feel like you deserve to clear the space around you, especially if you are in dire need of recharging your own batteries. There’s something I say to patients quite frequently, and that is, remember to put the oxygen mask over your OWN face. If you don’t nurture yourself, you won’t perform as well in all the roles you play in your life, whether it’s employee, boss, parent, spouse, etc.

It’s completely acceptable to draw the line in the sand, and to establish boundaries which preserve your sense of self and which keep your life, and your spirit, balanced and happy. If you are having difficulty asserting yourself and getting to the power of NO, then try this: whenever someone asks you for a favor or invites you somewhere, just say that you need to think about it or check your schedule, which is not a lie, and that you will let that person know soon. That gives you a window of time to evaluate the situation, and to determine if you have the time or the resources to accommodate the invitation or request.

Another important consideration is whether you have the inclination to take part in the task or event. Be honest with yourself! I see too many people agree to do things they don’t want to do, then they are steeped in misery. This doesn’t give you permission to be difficult, selfish, or uncooperative, but it certainly gives you some breathing room. If your heart isn’t in it, then don’t do it!

Remember that you will be better equipped to serve others if you take care of yourself first.

Let Your Heritage Lead You To Travel Destinations

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Though I thoroughly enjoy international travel for a multitude of reasons, the most meaningful trips I have taken have admittedly been the ones I took in an effort to learn about my ancestral roots.  The first time I went on a heritage trip was in September of 2014, exactly six months after I had ordered genotype testing through 23andme.  Despite the fact that I already pretty much knew the bulk of my heritage (Japanese and Hungarian), I was even more determined to visit Japan and Hungary after I received the test results.  It took me a full six years to visit Japan, but I was able to do so in March of this year, and made a point of visiting both prefectures which my grandparents were from.

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It turns out that my determination to visit my ancestral countries, occurred right at the beginning of the surge in heritage travel which has swept the globe.  One of the driving forces behind this boost in travel to ancestral lands has been the popularity of genetic testing kits such as the ones offered by 23andme. From personal experience, I can definitely tell you that a trip which is taken in an effort to learn about one’s heritage is definitely different from a trip which is taken for vacation purposes.

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Beautiful morning at Yasaka Pagoda and Sannen Zaka Street in summer, Kyoto, Japan. Yasaka Pagoda is the famous landmark and travel attraction of Kyoto.

 

Thanks to AirBnB, people can stay in dwellings which are more reflective of the culture which they are visiting, and thus more authentic and rich.  According to AirBnB, there has been a 500% increase since 2014 in travelers who use the AirBnB service to book accommodations and experiences.  Close to 80% of these trips are taken either with one travel partner or alone, which suggests that these treks are indeed meant to establish connection with mother cultures.

It’s no surprise that AirBnB and 23andme have joined forces and are offering services specific to heritage travel on their websites.  On 23andMe, customers who receive new ancestry reports, are now able to click through to their ancestral populations and find Airbnb Homes and Experiences in their countries of origin. Correspondingly,  Airbnb has dedicated pages which correspond with 23andMe’s genetic populations, making it a breeze for customers to book accommodations in the countries which emerge on their reports.

If you’re thinking of booking a heritage trip but are hesitant, take it from someone who has not only visited her two main countries of origin, but who has also visited the other countries (Italy, Greece, Germany, France) which had popped up on the genetic testing report, and just GO.

Binge Watching

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Valerie Garner

 

How many of you have gotten sucked into a TV series during this year’s lockdown?  I have to admit that I definitely fell into the binge watching abyss back in June, when I watched season 1, episode 1 of Grimm.  It didn’t grab me immediately, but after several episodes which I watched over three separate days, I noticed that I was developing that all-consuming curiosity, that compulsion to watch one episode, and since the next episode would be ready within seconds after the previous one concluded, I allowed the binge-watching to occur over and over.

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Piotr Adamowicz

 

Since I don’t really watch a lot of television, the Grimm sessions haven’t distracted me from essential things I need to address in my life, but I have definitely spent more than one Sunday evening glued to the tube, learning about all the wesen (aka, creatures) which are only visible to the Grimms.  For those of you who are fans of Grimm, check out the site which offers an encyclopedic list of wesen.

I began to wonder what the wesen see when Nick Burkhardt shows up.  There is a scene between Nick and Monroe, and Rosalie which explains what the wesen see in the Grimm when they woge (show their physical selves to the Grimm):

Monroe: It’s your eyes.

Nick: My eyes?

Rosalee: It’s how we know you’re a Grimm after we woge.

Monroe: They turn black.

Rosalee: Not exactly black.

Monroe: No, you’re right, actually. Black’s too weak a word. It’s more like infinite darkness. And we see ourselves reflected in that darkness. We see our true wesen nature.

Since I love fairy tales, fantasy and certain types of horror (vampires, etc.), this show is right up my alley. Especially now that lockdown has really put a damper on going out at night, I truly enjoy sitting at home and watching what is currently my favorite television series.  It doesn’t matter that Grimm aired from October 28, 2011 to March 31, 2017, for 123 episodes, over six seasons.  It also doesn’t matter that Grimm was canceled due to the writers’ strike.  I have been immensely entertained by the series, and since I am only on season 2, I still have quite a few episodes left to binge watch!

How Coronavirus Has Changed Our Shopping Habits

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Shopping habits have changed dramatically since the appearance of COVID-19 and the subsequent scramble to socially distance and protect ourselves.  Grocery stores and retail pharmacies now have plexiglass shields at the checkout stands, and there are shoe stickers on the floors as visual reminders of the six foot distance we are urged to keep from each other.

Malls are nearly empty, and many merchants haven’t even dared open their doors.  The days when you could just hop over to a local store and pick up a couple of items have been replaced with long lines of people waiting to get in, and staple items which are perpetually low in stock or completely depleted.  Let’s not forget about all that toilet paper hoarding which defined the earlier part of 2020.

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The new normal when it comes to consumer spending is largely confined to purchasing only the essentials, but there has also been a peculiar yet predictable surge in what can reasonably be described as online retail therapy.  Since we’ve basically been forced to become homebodies, our shopping preferences have changed to reflect this lifestyle shift.  Online streaming services have increased dramatically in popularity, as people search for shows and films to chew up some of their time at home.

Industries which have seen an uptick in their sales since the global pandemic hit include food delivery and takeout services, alcohol, exercise equipment, health supplies such as masks and hand sanitizer, and beauty and wellness products.

Some people have been compelled to stock up on bundles of essentials like pasta, toilet paper and the like, while others have fallen into the habit of purchasing unnecessary items, perhaps a long coveted item which was purchased with the attitude, life is short, might as well buy it.

The following excerpt from an article by Leanne Italie is an excellent description of the purchasing habits which many of us might find ourselves falling into as this lockdown continues:

“Shopping as therapy has been shown to reduce negative moods and boost overall happiness,” he said. “The big downside, however, is that such relief is very short-lived. That good feeling very quickly dissipates.”

Mr. Galak said some research points to “shopping while bored” as a variation with less emotional payout.

“Browsing for things that one doesn’t need fills the time and then clicking `buy now’ just naturally follows,” he said. “Consumers may find themselves on page 20 of a search result for a new pair of shoes, a place that when engaged and not bored, they would never reach.”

Jennifer Salgado, 42 of Bloomfield, N.J., is a shopper with many heads these days.

“Resourceful me has purchased: a pasta roller and drying rack, because now I’m Ina Garten; stuff to make hand sanitizer, because I’m now a chemist; and dog nail clippers that my 76-pound bulldog noped out of real fast and is now looking like Snooki from the ‘Jersey Shore,’” she said.

There’s also “luxurious me,” Ms. Salgado said, snapping up 96 macarons from a bulk-buying store, along with the Jennifer who needed 24 pounds of frozen peas.

“Most of the time, I forget what’s coming,” she said, echoing others who accepted long delivery dates out of fear. “And most of the time, I realize I never really needed these things in the first place.”

Kellie Flor-Robinson of Silver Spring, Md., just may be a combination of all of the above.

“I ordered a case of Moet,” she said. “I’m not sure that it was an accident, though — this thing has me buggy.”

 

 

Hippi CBD Teas Review


 

DISCLAIMER:  This is a sponsored post.  I was asked by the brand to provide an unbiased review of their products in exchange for free product.

I love the idea of being able to sip a mug of tea which has all the relaxing, mellow goodness of CBD.  As it turns out, Hippi CBD Tea took the time to test teas from around the globe, different types and concentrations of CBD to develop proprietary blends and formulations which are flavorful and effective.

Hippi Teas contain a water-soluble form of CBD which allows the CBD to bond to the tea leaves, then release as the tea is steeping.  In addition, the CBD which they use is about 90% bio-available, and the effects kick in after about five minutes, which is faster than oil or gummies.  These teas are THC-free, so you needn’t worry about getting high from these teas.

Each pyramid sachet contains 10 mg of CBD, which is equivalent to 25 mg of CBD oil.  A key step either during steeping, or after allowing the sachet to steep for 3 to 5 minutes, is to stir the tea to help release any CBD from the tea leaves.  Once you stir the tea, it’s ready to drink.

Mellow CBD Herbal Tea and Daydreamer CBD Black Tea

The first variety of Hippi CBD Tea I decided to try was Daydreamer.  I absolutely loved the packaging, with the VW bus and hippie colors and flowers.  I have always loved black tea for its robust flavor, and I can definitely recognize the quality of the tea leaves which are used in Daydreamer. What’s especially cool is that Daydreamer is the first Black CBD Tea on the market, and can be consumed either hot or iced.  I actually started out with a hot mug of Daydreamer, then as it cooled down, I added ice and enjoyed the iced version.  It’s just what you would expect from a high quality black tea, with the added benefits from CBD.

I had been working on many different things on my to-do list the first time I tried Daydreamer, plus had some distressing news that morning and was on edge.  In addition, I was feeling sluggish because I hadn’t slept well the previous night, so it was nice to get a bit of a pick-me-up from the 75 mg of caffeine.  My nerves were frazzled, yet I honestly did notice after a few minutes of drinking Daydreamer Tea that I felt much calmer, and was able to power through my tasks without that gnawing feeling of anxiety which threatened to throw a wrench in my busy day.  Daydreamer made that much of a difference, instilling a sense of calm while keeping my mind sharp and on task.

A couple of nights later, I tried Mellow CBD Herbal Tea, which is a lovely combination of organic burdock, organic orange peel, organic licorice, organic cinnamon, and water-soluble CBD.  Ordinarily, I avoid all things licorice, because I can’t stand the smell or taste, but this tea was so well-balanced that I didn’t even notice it.  The aroma of this tea kind of reminds me of Good Earth Organic Original Sweet & Spicy Tea, which I have always loved, but which can be a bit sweet.  Mellow CBD Herbal Tea is the perfect blend of earthy, spicy, citrusy, and sweet, delivering a delectable flavor which is incredibly soothing.

I drank Mellow about 20 minutes before bed, and for the first time in a long time, I pretty much fell asleep the instant my head hit the pillow.  And while my eyes usually pop open at 6 am (a full hour before I like to wake up), with Mellow CBD Herbal Tea on board, I didn’t wake up until 7 am.  Now that’s worth the price of admission!

Since trying both Daydreamer and Mellow, I have enjoyed incorporating them into my daily regimen.  I reach for Daydreamer on the days when my energy is low, but need to get through a hectic day.  Daydreamer has been perfect for me, especially since I developed a sensitivity to caffeine a couple of months ago. Suddenly, I wasn’t able to drink even a half cup of brewed coffee without getting severe jitters.  What’s so strange to me is that I couldn’t tolerate even 45 mg of caffeine from a half cup of brewed coffee, but I don’t get the jitters at all from the 75 mg of caffeine from Daydreamer.  Add to that the CBD to erase the edginess I can feel while juggling tasks, and I am set.

Mellow has been a game changer for me with respect to how well I sleep.  I have noticed on the nights I don’t drink the tea that I revert back to my old habit of waking up at 6 am, while the nights with Mellow on board reward me with a deep, restful sleep which envelops me until I need to wake up at 7 am.  I might need to stock up on this wonderful tea!

Since I am a fan of both teas, I strongly recommend buying the two-pack, which includes a 14 count box of Daydreamer CBD Black Tea, and a 14 count box of Mellow caffeine-free herbal tea. What’s also nice is that you save some money by purchasing the two-pack as opposed to purchasing the two separately.

One last wonderful point about Hippi CBD Teas is that its co-founder Stephen Walker served in the USMC.  Because of this, Hippi is committed to supporting U.S. military veterans, so much so that you can designate 10% of your purchase to be donated to the Semper Fi & America’s Fund.  Simply use code USMC at checkout.

6 Interesting Benefits of Yoga for Seniors

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By Karen Weeks

Karen Weeks – Elderwellness.net

karen@elderwellness.net

Yoga can be practiced by anyone at any point in their life. Participation in yoga has nearly doubled in just a couple of years as people have realized the powerful health benefits that it provides. If you’re a senior who is considering getting started in yoga, here are some benefits you may enjoy from your practice.

 

  1. Better dental health

 

There is a well-defined link between mental health problems, like stress and depression, and poor dental health. When you’re stressed out, your immune system is weakened and your gums are more prone to bacterial invasion. Antidepressants can also dry out your mouth, which can make it harder to wash food away from your teeth and gums. If you tend to grind your teeth when you’re stressed out, you can also have problems with your jaw. 

 

Yoga is an excellent activity to help relax you. You learn better breathing patterns as well as how to soothe your mind and body. These are good stress-reducing activities that have long-term effects. Despite yoga’s benefits for oral health, you should still find a dentist to visit if you have problems with tooth or jaw pain.

 

  1. Improved gut health

 

Changing diet and age can reduce the overall diversity of microbes in the gut, and this lack of diversity can make the body less healthy and responsive. Hyperbiotics explains that exercise can boost gut health by improving the gut microbiome. The gut microbiome is the collection of microbes that naturally live in our bodies and help us digest. Yoga is one easy exercise you can start, even if you haven’t exercised in a while. This physical activity will help you achieve a happier gut, which will help you feel happier overall.

 

  1. Healthier joints

 

Yoga can improve flexibility and joint health. When it’s paired with meditation, it can reduce stiffness. Part of this comes from learning proper alignment of the body, as well as learning how to modify poses that can help minimize pain in your body. Meditation helps you develop a greater awareness of the stiffness in your body and work on relaxing whatever might get stiff.

 

  1. Reduced blood pressure

 

Research has suggested that yoga and meditation as a possible way to alleviate mild problems with blood pressure. Yoga can be a light-intensity activity, which is great if you’re a beginner. Physical activity is recommended for people who have high blood pressure, and yoga can be a big part of that. It can also help your stress response which can impact your blood pressure. Yoga is a good combination of getting your heart rate up while also relaxing your body and mind.

 

  1. Better balance

 

Research has demonstrated that yoga can be a powerful way to improve balance and mobility in older populations. This is especially important in arming you against potential falls and bone breaks. Yoga has all sorts of poses that can help you gain strength and balance within yourself, such as “tree pose.” It will also help you improve your core strength, which helps your balance as well.

 

  1. Strong bones

 

A critical part of bone health is getting physical activity. Some activities are better than others when it comes to building and maintaining strong bones. Yoga is one of these activities, as you build greater strength in your muscles and bones, and you can do it all in a low-impact way. However, if you have low bone density, make sure you do alternatives to specific poses or avoid them outright, such as forward folds and spinal twists. Listen to your body, and avoid any pose that feels painful.

 

Where to Do Yoga

 

Now that you’ve learned all about yoga’s benefits, you may be interested in how to get started on your own yoga practice. The beauty of yoga is that it can be practiced in the comfort of your own home. You can access fitness apps on a fitness tracker or other device to learn yoga poses, or refer to YouTube exercise videos that are geared toward seniors. You may also find that during your at-home practice, you’ll want to enhance your yoga routine with additional exercises like stretches, chair exercises, and resistance training. Mixing up your exercises can help you stay motivated and improve workout performance.

 

If you’d prefer to practice yoga outside of the home, you can learn from a professional yoga instructor who can teach you how to do each pose properly. You can check out some yoga studios in your neighborhood; some may even offer classes specially suited for seniors. 

 

An important part of starting your yoga practice is modifying it to fit your individual circumstances. Start slowly, and focus on poses that you’re comfortable with. As long as you’re careful and comfortable with your progress, yoga is worth giving a try in your senior years.

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