Practice Yoga for a Pain-Free Run

Runners will tell you there’s nothing that compares to the satisfaction you get from running … the sound of your feet hitting the pavement and the regular rhythm of your breathing can send you into a zone that leaves you feeling relaxed, clear-headed and just plain good.

While running provides a great workout for the heart and lungs, the act of running moves the body through a very limited range of motion. Most runners have developed subtle, but potentially harmful, imbalances in the way their feet hit the ground and the way they maintain alignment throughout their stride, which leaves them susceptible to injury.

Adding a yoga practice into your routine can enhance your running experience. Yoga balances the body, improves breathing methods and brings an awareness to your body that can make running more meditative and help prevent injury.

• Balance. Yoga asanas (poses) correct imbalances resulting from high impact training by stretching and strengthening muscles, aligning joints, and improving bone density. A stronger, more flexible body is less susceptible to injury.
• Breath. Intrinsic to yoga is the combination of movement with breath. While running requires breathing out of simple necessity, yoga involves a much more focused awareness of breath and how it affects the body. The deep breathing that is a part of a yoga practice increases lung capacity, which enhances both energy and stamina for a runner as it relaxes the body.
• Mindfulness. The connection between mind, body and breath that is acheived through yoga practice helps runners find a more meditative state while running and a heightened awareness of their bodies. By tuning into the body, a runner is more heedful of alignment and balance which helps prevent injury.

If you’ve never tried yoga and would like to add it to your running routine, sign up for some beginner’s classes at your local yoga studio to learn proper alignment and breathing techniques.  Some studios even offer classes that are designed specifically for runners.  There are also oodles of yoga for runners’ books and dvds to choose from in bookstores and libraries.

Ease a tummy-ache … relieve arthritis pain … cure cancer?

If I had an upset stomach when I was young, my mom would give me ginger ale. As a child, I thought the reason that it made me feel better was because of the bubbles. I always assumed that 7-Up and Coke would work just as well. Well, I was sort of right … the carbonation in soda pop helps dilute acid in the stomach and that can provide some relief. But it’s the “ginger” in ginger ale that actually relaxes and soothes the intestinal tract and heals the tummy.

According to Suzanna Zick, N.D., MPH, research investigator in family medicine at the University of Michigan Health System, ginger helps settle the stomach in three ways: First, its main component, gingerol, a strong free-radical that acts as an antioxidant, decreases oxidative products made in the digestive tract that cause nausea to occur. Second, ginger causes the blood vessels to dilate which causes a warming effect. And third, ginger blocks serotonin receptors in the stomach that cause nausea. “What it actually does is blocks those receptors so serotonin can’t go into them and cause more nausea,” Zick says. Currently, Zick is studying ginger to see if it can be used to prevent the nausea caused by chemotherapy.

Surprisingly, researchers are discovering that ginger is an effective remedy for more than upset tummies. Ginger is being used to treat everything from migraines to cancer. Read on for some of the most recent findings:

Gastrointestinal Aid

Studies have shown that ginger prevents the symptoms of motion sickness, especially seasickness. One study showed that ginger is far superior to Dramamine, a commonly used over-the-counter and prescription drug used for motion sickness. Ginger has been shown to reduce all the symptoms associated with motion sickness in addition to nausea, including dizziness, vomiting and cold sweats.

Studies also show that ginger is useful in reducing morning sickness, the nausea and vomiting often suffered during pregnancy, even in its most severe form. And ginger is safe for the fetus, unlike anti-vomiting drugs.

Ginger has also been shown to ease the painful cramping and nausea caused by food poisoning and relieve the discomfort of heartburn.

Anti-Inflammatory Properties

People suffering with osteoarthritis and rheumatoid arthritis have experienced a reduction in pain levels and improvement in mobility when consuming ginger regularly. Researchers have found that the anti-oxidant gingerol compound is also a very potent anti-inflammatory. An issue of Osteoarthritis Cartilage Journal published a 12-month study in which patients with painful arthritis in the knee who were given ginger not only experienced a considerable reduction in pain, but the swelling in their knees was reduced significantly, as well.

Researchers at Odense University in Denmark believe that ginger blocks the action of prostaglandins, substances that cause pain and inflammation in blood vessels. This characteristic may also be the reason that ginger tea with brown sugar has been used as a treatment for menstrual cramps in Chinese medicine.

A recent article in the Journal of Ethnopharmacology reported a case study in which ginger (600 mg doses with plain water, four times a day, for four days, beginning with first signs of migraine) was effectively substituted for conventional anti-migraine drugs (aspirin, dihydroergotamine). The capsules prevented the onset of the migraine attack if taken at the first onset of symptoms. The patient also introduced fresh ginger into her daily diet and had a marked decline in the number of attacks over a year.  Bergner, Paul. “Nervous – Remedy Differentials in Migraine.” medherb.com • 2001.

Cancer Fighter

Ginger is proving to be a powerful weapon in the treatment of ovarian cancer. A study conducted at the University of Michigan Comprehensive Cancer Center found that ginger powder induces cell death in all ovarian cancer cells to which it was applied.

The results of a study conducted at the University of Minnesota showed promise in using ginger (specifically, gingerol) to inhibit the growth of colon cancer cells.

Immune Booster

The warming affects of ginger are believed to stimulate the body’s natural defenses, warding off diseases like cold and flu. But if you do catch a cold or the flu, try ginger juice mixed with honey to relieve a sore throat or suppress a cough.

When it comes to the ginger ale you find on supermarket shelves, it’s hard to know how much of the healing herb is actually in the bottle. And you really don’t need all that added sugar and corn syrup, anyway.  To fully benefit from ginger’s healing properties, it’s best to go with fresh. Try brewing up some ginger tea by steeping some fresh ginger slices in a cup of hot water. For arthritis relief, add some fresh ginger to your favorite recipes.