Tag Archives: sleep

Improving Your Health in Three Easy Breaths: Intro to Yogic Breathing

Yogic breathing, or pranayama, is fundamental in the practice of yoga. Its overarching goal is to increase energy in both the body and the mind. It has many benefits that include, but are not limited to, feeling more calm and centered, better quality of sleep, and helping mitigate intense emotional feelings.

Air intake is essential for life, and the brain responds to the respiratory system with extreme urgency. Because of this urgency, the benefits of yogic breathing can have an overall positive effect on your health. These breathing practices can reduce feelings of anxiety, depression, and increase the amount of oxygen brought into and distributed throughout the body.

Dr. Sundar Balasubramanian is currently studying and researching at the Medical University of South Carolina (MUSC). He is a Yoga Biology Researcher who believes that yogic breathing can improve your daily life and should be practiced by everyone. Dr. Balasubramanian was a speaker at the National Scleroderma Foundation patient education conference, and shared some helpful insight into yogic breathing techniques. Refer to Dr. Balasubramanian’s discussion and demonstration of  yogic breathing practices in the videos below to learn how yogic breathing can make a difference in your overall health.

 

 

Sources: http://www.huffingtonpost.com/kripalu/yoga-practice_b_4762303.html
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Leg “Cramping” Your Style? Ask the Dietician.

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At the Patient Education Conference held at Northwestern University in Chicago on October 15, 2016, Registered Dietitian Beth Doerfler answered patient questions regarding nutrition and scleroderma. If you have any questions, please email us at gcchapter@scleroderma.org.


Q: What are the foot and leg cramps I get every night from and what can I do about them. I have tried using drinks with additional potassium like drip drop but there is a lot of sugar in it and that gives me diarrhea too.

BD: Leg cramps can really interfere with a good night’s rest.  Good sleep is essential to battling fatigue.  To combat leg or muscle cramps, we need to consider both Potassium and Vitamin D.

Vitamin D helps absorb calcium which your muscles use to contract.  Vitamin D deficiency can make muscle cramps worse.  If you have not had your blood levels of vitamin D checked yet do talk with your doctor. Most Americans need approximately 800 IU vitamin D daily and you may need more if your blood levels are very low.  Vitamin D is difficult to get entirely from foods and often we have to rely on some amount of vitamin supplements as well as a diet rich in fortified foods.

If you are looking to eat more potassium I have included a list of potassium rich foods which might be less likely to cause stomach upset.  A typical diet can provide you with approximately 2000 mg of potassium. Aim to boost your diet with potassium rich food by another 500-1000 mg to fight muscle cramps and dehydration.

Spinach (1 cup cooked):                900 mg potassium

Baked potato (1 medium):           920 mg potassium

Dried Apricots (1/2 cup):               755 mg potassium

Acorn Squash (1 cup cooked):    899 mg potassium

Yogurt (1 cup nonfat):                    625 mg potassium

Salmon (3 oz)                                     534 mg potassium

Avocado (1/2 cup mashed):        558 mg potassium

To learn more about topics presented at the Patient Education Conference, visit our YouTube and SlideShare sites for slideshows and videos about managing scleroderma.