Slanking gir ikke bedre helse

Slanking gir ikke bedre helse

I dag kom jeg over en interessant artikkel i Tidsskriftet som jeg ønsker å dele. ”Slanking fører ikke til mindre sykelighet og lavere dødelighet”, skriver Samdal og Meland. De viser til mange gode forskningsstudier.

I stedet foreslår de en annen angrepsvinkel, som bygger på blant annet oppmerksom spising og aksept. For de som kjenner til yoga filosofi er dette ikke fremmede konsepter.

Sammenhengen mellom vekt og helse

”Mislykkede forsøk på slanking resulterer i overdreven oppmerksomhet omkring mat og vekt, stadige slankekurer, dårlig selvbilde og misnøye med kroppen,” skriver Samdal og Meland. Overdreven slanking og vekttap senker forbrenningen, øker sulthormonene og gir et økt fokus på mat. Som resultat vil man faktisk legge på seg i lengden.

Forfatterne er nøye på å presisere at de ikke benekter en sammenheng mellom vekt og helse. Derimot, så argumenterer de at denne sammenhengen er komplisert. De mener at det er ”mer hensiktsmessig å rette oppmerksomheten mot helse enn vekt”.

Kroppen er kanskje annerledes om en uke, en måned eller et år, men den er som den er i akkurat dette øyeblikket.

Oppskriften på en sunn vekt

I stedet for slanking, foreslår Samdal og Meland en annen tilnærming. Den er basert på de tre punktene under, som går hånd i hånd med yogafilosofi!

  1. Oppmerksom spising

Man lytter til kroppens signaler og setter pris på måltidet. Når en kjenner sultfølelsen spiser man, og når en er mett så stopper man. Det er ingen tabuer eller forbudte matvarer, ingen kurer eller regler. Alt man gjør er å spise moderat og variert når kroppen trenger påfyll av energi. I tillegg skal måltidet være forbundet med glede, ikke skyld.

  1. Fysisk aktivitet

Nøkkelen er bevegelse som er forbundet med glede. Heller ingen regler her. Finn en eller aktiviteter som du liker, og gjør litt hver dag – gå tur i skogen, gjør yoga, velg trappene, si ja til å hente ting for andre, dra på butikken for å fikse de lyspærene du har lenge tenkt å bytte, nyt en deilig svømmetur, vask huset, spill basket, eller gå det siste stoppet på bussen fordi det er sol ute og du får lyst.

  1. Kroppsaksept

Kroppen er ditt redskap. Den er din. Målet er å akseptere kroppen som den er akkurat nå, uansett størrelse og fasong. Kroppen er kanskje annerledes om en uke, en måned eller et år, men den er som den er i akkurat dette øyeblikket.

Positive holdninger

Samdal og Meland kommenterer også på holdningene i helsevesenet. De mener det er en ukultur at mange legger skylden på de overvektige.

Jeg var hos fysiolog og forsker Jonny Hisdal her om dagen, og lærte noe nytt. Jeg trodde nemlig at man kunne spise seg bort fra et høyt kolesterol, men det viser seg at man kun kan påvirke omkring 10% av kolesterolet med diett.

Dette er nok et eksempel på at en bør være forsiktig med utsagn som at ”det bare er å slanke seg”, eller ”personen har bedt om hjerte- og karproblemer”. Mye er genetisk. Mye er tilfeldig. Og selv om problemet ene og alene er overspising viser forskning at slankekurer ikke fungerer på sikt.

Derfor er det deilig å høre at helsearbeidere nå åpner øynene for det positive og det helsefremmende. Aksept og glede er deilige ord å høre i helsesammenheng. Tusen takk Samdal og Meland.

 

 

Gratitude fosters happiness

Gratitude fosters happiness

One of my absolute favourite things to do is to say out loud all that I am grateful of. It makes me feel so good, blessed, and content with my life. Here is the science of why.

Video from TED Education

Gratitude

What I love about gratefulness is that there is no right or wrong. You can be grateful for your new toothbrush, your health, education, family, nature, sun, earth, yoga, sports, laugh, conversations, coffee and so much more. What are you grateful for?

 

 

Reset your mind in 14 minutes

Reset your mind in 14 minutes

Lots of my students ask for exercises to reset their mind. Here’s a great guided meditation class – try it out!

A busy mind

During a busy day our stress hormones, especially adrenaline and cortisol, increase. Our thoughts are easily distracted. Suddenly you realise that you’ve read a sentence several times or gone to the kitchen and back without the thing you went there for. Tensions in the body build up; your shoulders rise towards your ears and the back is starting to ache.

This is the time to reset. Try the exercise below – I promise it will make you feel more centred.

Yoga Relaxation Bodyscan

The video below is a short and easy meditation exercise called “bodyscan”. Find yourself a quiet space where you can lie down (preferably – but you can do this exercise in a seated position too). It lasts for 14 minutes, so make sure to set the phone on silent.

Ps.To me it feels like 4 minutes – not 14. Good luck!

 

Youtube Yoga

Youtube Yoga

Sometimes it feels good with a led yoga class. But what do you do if you’re on vacation without any yoga studios nearby? – YouTube! I’ve collected some of my favorite videos that I’ve practiced to this summer.

Full asthanga primary series

This is my all time favorite led primary series class. The pace is perfect and I get such a good rhythm in my practice. Highly recommended for those that have practiced yoga for a while.

Sun salutation A and B for beginners

Sometimes I like to go back to the basics and be reminded of the fundamentals in yoga. This video by David Swendson is perfect for that.

Abs work

Love Meghan Currie’s slow mindful yoga style. If you want to (re)connect with your core (pelvic floor and abdominal muscles) I strongly reccommend this class. Although it is suuuper slow you will probably be equally suuuper sore the following day.

Ashtanga fundamentals

Laruga Glaser has a beautiful practice that serves as a reminder of being soft and gentle with the body. The subtle transitions and the even movements are just faboulus!

How do we make the right choices?

How do we make the right choices?

In a world of unlimited options, the act of choosing one path implies the exclusion of other preferences. How do you know if you are making the right choice?

People spend a lot of time assessing pro’s and con’s to ensure thorough decision-making. After all, a choice has the potential to alter your whole life!Flow chart - decision making.

Unfortunately, the effort put into the thought-process often generates a lot of frustration. Moreover, the degree of effort put into a decision does not necessarily lead to a feeling of having made the “right” choice. In fact, science shows that we actually end up being worse off as a result of more choices.

 

The paradox of choice

In an experiment, a number of students from Harvard University were given a choice of selecting one picture each to keep. Half of the students were allowed to change their mind and swop their chosen picture into another one at any time, the other half were not given this choice. Then their relative happiness was measured.

What was the result? – It turns out that those that were not given an option were a lot happier with their painting than the other group.

Moreover, the study found that most of the students at Harvard University believed that the group with a choice was better.

We prefer having more choices but end up being worse off with those privileges!

 

A world of opportunities

In a world of unlimited options this is a real problem, for the paradox of choice applies to all aspects of life.

Case: You get invited to a dinner next weekend, and you have to make a choice; yes or no. You hesitate. For it might be that another event pops up in the Facebook-feed, and that this event could be more appealing. You check Instagram, Facebook, messenger and Snapchat too, just to be sure. And the gym timetable just in case your favorite class is an option. You also check the weather forecast – what if it’s sun? Then you would rather want to be outside enjoying the energy of fresh air and heat rather than being at an indoor dinner party. But wait. Your calendar looks full next week, and you have been stressing a lot lately. Maybe it is better to stay at home and do yoga? To catch up on some of that reading. And what is your boyfriend doing? I should really see him, it’s been a while since you two had a date night. I can’t respond the dinner invitation just yet. Just in case…

See the problem? We keep thinking about what we might lose out on whilst life is passing by. We are not enjoying the current events, things, people or places 100% because we are dedicating thought and energy into constantly considering everything else. Just because we are under the delusion that more options are always a good thing.

How do we take advantage of our privileged world of opportunities?

 

The link between choices and yoga

One can learn a lot about decision-making from yoga.

1.Ahimsa

Asana offers a practice of decision-making on the mat. How much do I push myself in order to be challenged, yet without trying too hard? Do I go further into the posture? Am I ready to try handstand? Should I pass on the next posture because of my injured knee, etc. A general rule is to practice Ahimsa, non-violence. To be kind to your body and soul. To not strive for the perfect but for the safe and smooth practice that gives you progress. What is really perfection compared to progress?

2. Asteya

Asteya is another corner stone in yoga philosophy which is super helpful in decision making. Literally it means “no-stealing”- ie. not stealing time, things, ideas and so on. Further it can be interpreted as not getting lost to your ego – to not force anything. For instance, if you are cuddling a puppy and she wants to leave, you should let her go. For if you force the puppy to stay on your lap, it doesn’t want to come back next time.

Learning to letting things come and go is part of the yoga philosophy. We are accepting that change is inevitable. We are practicing to be content with “enough”.

“Learning to letting things come and go is part of the yoga philosophy. We are accepting that change is inevitable. We are practicing to be content with enough.”

3.Meditation

Meditation is key in yoga. It improves your observation of the body and mind. Is the mind still and focused, or are the thoughts wandering off? With practice one becomes better at realizing when the thoughts wander. Hence, you get new chances to bring yourself back to the moment, to what really counts. Being here and now 100% increases your clarity and trust in your intention. Instead of making lists, you start feeling what choices to make. You do what makes you happy.

 

It doesn’t really matter

A similar trend for all those three points is balance. Yoga is essentially about learning to practice with dedication but effortlessly. Not too much, not too little. Just enough. Throughout a yoga class, you are constantly challenged to make decisions in order to find this balance.

Feeling lost in the paradox of choice? Join our yoga classes to explore the power of moving meditation. The goal is less effort to choices and more to the current moment. You’ll see that you don’t have to think about all your options at all times. For as long as you are present to experience that the now makes you happy, it doesn’t really matter what choice is “right” by thought.