{"id":2056,"date":"2020-10-16T09:00:43","date_gmt":"2020-10-16T09:00:43","guid":{"rendered":"https:\/\/thejorni.com\/blog\/?p=2056"},"modified":"2020-10-15T20:47:42","modified_gmt":"2020-10-15T20:47:42","slug":"why-yoga-should-be-part-of-your-de-stress-strategy","status":"publish","type":"post","link":"https:\/\/thejorni.com\/blog\/why-yoga-should-be-part-of-your-de-stress-strategy\/","title":{"rendered":"Why Yoga Should Be Part of Your De-Stress Strategy"},"content":{"rendered":"

\"Round<\/p>\n

\u200bExperiencing senior depression and aging<\/h2>\n

Senior depression and the forgotten<\/strong><\/p>\n

When I was in high school, I volunteered as a Candy Striper at the local hospital. And if you\u2019ve never heard of a Candy Striper, they are hospital volunteers who work directly under the nurses. We helped restock any of the carts with linens and other supplies. Often, we helped with the meal distribution or took patients to their appointments on another floor. We made sure patients had everything they needed, including blankets, water and ice chips. And we sat and talked with patients to give them comfort and company.<\/p>\n

Over the years, I spent some time in each part of the hospital, including extended care, as well as the separate care home in town. I was just a teenager then and age and mortality did not really factor into my world too much. But what struck me even back then was the number of elderly patients I worked with who received medical care and were alone.<\/p>\n

Sure, most patients had family come visit once a week or once a month. And you could usually tell that the grand-kids were very uncomfortable. But on a daily basis, they lived with other elderly patients and the facility\u2019s care staff. As they became less mobile, they stayed mostly inside the care home, basically just waiting to die. The harsh reality of that scared me to the core and I often thought about that as I moved away and went to university.<\/p>\n

Is senior depression inevitable?<\/strong><\/h2>\n

Now that my grandma needs living assistance and my own parents are aging, I often think back to my time at the hospital. And I wonder if there isn\u2019t a better way. Under the circumstances, it is not surprising that senior depression is very common. But there is also the example of my great-aunt, which fills me with some hope.<\/p>\n

She lived in an assisted care facility in Florida until her death and she had the time of her life.<\/p>\n

Whenever the care facility held events, she went on regular outings and took part in fun nights. She enjoyed her life to the fullest and made every moment as fun as she could. The reality is that quality care homes can be extremely expensive and most people with a regular pension simply cannot afford them. And having a family member who needs medical care and daily assistance live with you can be more than a working family with kids can manage.<\/p>\n

\u201cWe don\u2019t stop playing because we grow old. We grow old because we stop playing.\u201d\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 – George Bernard Shaw<\/p>\n

With age, many complex factors come together to create a very hard situation to navigate for many families. Yet why is depression in older adults sometimes treated as an inevitability? Depression is certainly not a normal part of aging, although many parts of our society seem to treat it that way. So what does science say can be done to change the situation to a more positive experience?<\/p>\n

\"Round<\/p>\n

\u200bWhat causes senior depression?<\/h2>\n

Depression in older adults, or in the elderly is such a common situation these days, that society almost views it like an inevitability. Socially, we definitely value youth over old age. This value system shows strongly in how we treat older adults in our society. Many factors come together to create this higher likelihood of depression for older adults. Let\u2019s have a look at some of the main factors that contribute to it.<\/p>\n

\"What<\/p>\n

Health<\/strong><\/h2>\n

Possibly the main factor that adds to depression in older adults is their health and mobility. As we age, it is inevitable that we will see and feel the wear of aging on our bodies. It becomes harder to lose excess weight or build muscle. Joints can become stiff and even painful and wounds or injuries don\u2019t heal as quickly.<\/p>\n

Many older adults are suffering from chronic conditions or illnesses that only seem to get worse with age. What might have been a nagging ache can develop into debilitating pain over the years. Another factor could be a loss of hearing or sight that makes certain activities a lot harder, if not impossible.<\/p>\n

As the conditions add up, and the energy levels come down, more older adults back away from exercise and activity altogether in order to avoid the risks and pains associated with it. Mobility can become more difficult. And that starts to quickly restrict the freedom of being able to go where you want, when you want. Ironically, a continued level of physical activity is sometimes the only thing that can hold chronic conditions at bay.<\/p>\n

Isolation<\/strong><\/h2>\n

Not many of us live with our grandparents in the same house anymore. Partly this is due to the way our family units have evolved over the last decades. Seniors are more commonly living in senior communities or care homes rather than in the homes of their children. Although some seniors\u2019 facilities are getting more luxurious, most older adults cannot afford to live in these types of communities.<\/p>\n

Many older adults face financial hardship after retirement and are forced to live in conditions that are not supportive, inspiring, or healthy. Isolation can be a really hard thing to deal with, especially if the family is not able to visit a lot. This isolation can be even worse if a partner or good friend has passed away.<\/p>\n

Mourning can sometimes transition into depression as the grief builds up. The current health crisis has also made it harder to stay connected and engaged with the seniors in our lives. Because of the risk of infection, many care homes have not allowed in-person visits for a long time. This can be devastating for an elderly person already feeling isolated or alone.<\/p>\n

Technology<\/strong><\/h2>\n

As technology continues to develop at break-neck speeds and take over more and more facets of our lives, there is definitely one generation more likely to be left behind. Technology like smartphones, wearables, and laptops is so intertwined with our daily lives today. And we often forget it didn’t even exist when the older generation grew up. It’s understandable that they don\u2019t have the same positive approach to it as the younger generations may have. It’s simply a question of just not being used to it.<\/p>\n

\"Senior<\/p>\n

Many seniors struggle with the interfaces that seem intuitive to younger folks. And many more don\u2019t find the technology necessary or worthwhile to learn. Some seniors have refused to adapt to any of the newer technologies. As a result, they have fallen behind too far to jump into certain apps or programs that may govern their grandchildrens\u2019 lives.<\/p>\n

Increasingly, we are also looking to technology to keep us comfortable and safe. Technology is often the first idea someone may offer their older parent to solve a problem. Simply put, the technology gap can have a detrimental effect on communication and relatability between generations. This is unfortunate because it means that it is even harder to share experiences and feelings we may have in common.<\/p>\n

\"Round<\/p>\n

What can be done to improve senior depression?<\/h2>\n

As a large part of our population transitions into old age, more and more research has been done on the adult brain and how aging affects it. As we begin to understand senior depression better, we are also starting to find some clues as to what may help keep it at bay. Let\u2019s have a look at some of the recommendations.<\/p>\n

\"Improve<\/p>\n

Keep a purpose<\/strong><\/h2>\n

Many older adults feel the pressure to make way for the younger generation in their job. While many are looking forward to retirement, some really love being at the top of their game and sharing their wisdom at their job. While retirement may be inevitable, it shouldn\u2019t be rushed if the work is enjoyable and stimulating.<\/p>\n

Research shows that having a purpose and contributing to society are vital factors in fighting off senior depression. After retirement it becomes even more important to find new ways to participate in and contribute to the community. Volunteering can be a great way to continue to live for a purpose and it can be great in expanding your social circle too.<\/p>\n

Learn a new skill instead of doing\u00a0<\/strong>Sudoku<\/h2>\n

Sudoku and other brain puzzles have been sold in a multi-million dollar industry to \u201ckeep your brain young\u201d. Unfortunately, some research shows that brain puzzles are not all they\u2019re hyped up to be. Learning a new skill (be it crosswords or Sudoku) can definitely help keep your memory trained. But, continuing to do crosswords all day won\u2019t specifically help you fight off Alzheimer\u2019s or senior depression.<\/p>\n

\"New<\/p>\n

The key in the equation is learning new skills, whether that be embroidery or welding. It\u2019s the continuing challenge of learning something new that has a positive effect against depression and disease. This happens because neuroplasticity is still a factor even when you are older. Plainly said, learning new skills forces your brain to make new brain connections, which in turn helps your mind stay \u201cyounger\u201d.<\/p>\n

So maybe that\u2019s how my great-aunt managed to stay happy in old age? She did learn to water-ski in her nineties!<\/p>\n

Fight complacency<\/strong><\/h2>\n

Similarly to learning new skills, fighting all aspects of complacency in life could be a vital key to fighting senior depression. It seems that approaching something that scares you could be of particular value to the brain and to your mental health. This means challenging old, worn-in pathways that you\u2019ve always had.<\/p>\n

Maybe you\u2019ve always been scared of water. So a brave and worthwhile thing to do in your old age is to challenge that notion and take swimming lessons in order to build confidence in the water. Becoming complacent with all of our routines and fears starts to restrict our daily lives more and more.<\/p>\n

\"Fight<\/p>\n

So, challenging these complacencies is a great way to break free of restrictions. Maybe address your fear of heights by getting your pilot\u2019s license. Or take that trip to the Grand Canyon you always wanted to take. It\u2019s all about continuing to grow and learn. Being conscious of how to do this safely as you age is, of course, an important part of that.<\/p>\n

Walk in the park, not at the gym<\/strong><\/h2>\n

While exercise in general is one of the most important ways to keep your body active, according to your brain, not all exercise is the same. Walking has often been recommended to keep the body moving and improve mood. But research shows that walking around outside can be more beneficial than walking on a treadmill.<\/p>\n

\"Walk<\/p>\n

Apparently we get the most mental benefit from walking in nature because our brains have to engage the hippocampus in order to do it. This part of the brain is responsible for our spatial awareness and navigational memory, so it helps us find our way around.<\/p>\n

When we are walking in new, wild trails, this part of the brain is active. On the other hand, a walk on the treadmill doesn\u2019t require its input much. Either way, you will get the benefit of exercise. But walking and navigating outside will give you some added mental training which can have a positive effect on your mental health.<\/p>\n

\"Round<\/p>\n

The Takeaway<\/span><\/h2>\n

While there are lots of factors that lead to senior depression, there are also many things that can be done to keep seniors active, engaged and happy. It seems that the brain holds many of the keys to this vitality in older age. The more we learn about brain health and mental health, the more we are able to take preventative steps to keep healthy and happy well into older age.<\/p>\n

\"Community<\/p>\n

Sitting in a care facility alone and depressed does not have to be the inevitable final result. Keeping active, not only physically, but mentally can go a long way in holding off senior depression. I have also seen many elderly people start living communities together. This means they get to live in the comfort of their home, while sharing their lives with other elderly adults. This prevents loneliness and encourages community and learning new skills.<\/p>\n

I truly believe that as we age, we need to re-think what aging means and how we facilitate living and thriving in older age.<\/p>\n

We also need to rethink how seniors contribute to society and ensure that everyone is able to follow their purpose. This will also help with reducing senior depression and build community between different generations. Especially after giving so much to raise the next generation and working all their lives, seniors are an integral part of our communities. And to keep senior depression at bay, we need to work together to support our older members of society.<\/p>\n

Let\u2019s make sure we honor the lives of our elderly by making aging something to be proud of, not something to be scared of!<\/p>\n

Sources<\/p>\n

https:\/\/www.cbc.ca\/radio\/thecurrent\/the-current-for-jan-13-2020-1.5424683\/a-neuroscientist-s-tips-for-helping-the-brain-age-well-1.5425549<\/span><\/a><\/p>\n

https:\/\/www.healthline.com\/health\/depression\/elderly#causes<\/span><\/a><\/p>\n

https:\/\/www.webmd.com\/depression\/guide\/depression-elderly#1<\/span><\/a><\/p>\n

https:\/\/www.nia.nih.gov\/health\/depression-and-older-adults<\/span><\/a><\/p>\n

www.thejorni.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

\u200bExperiencing senior depression and aging Senior depression and the forgotten When I was in high school, I volunteered as a Candy Striper at the local hospital. And if you\u2019ve never heard of a Candy Striper, they are hospital volunteers who work directly under the nurses. We helped restock any of the carts with linens and […]<\/p>\n","protected":false},"author":2,"featured_media":2081,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tve_updated_post":"

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\"Round<\/span><\/div><\/div><\/div>

Is my yoga class helping me relax?
<\/span><\/h2><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

Yoga and the 80's<\/strong><\/p><\/div>

These days it\u2019s common to hear people talk about doing yoga to de-stress and relax. I\u2019ve even had my doctor recommend doing yoga to balance out my anxiety. But if we\u2019re totally honest, do we really even know why doing yoga would be beneficial against stress or anxiety? Is it just to look cool in my new yoga pants? Or to buy a new non-toxic yoga mat in crazy colors?<\/p><\/div>

I mean, before yoga was so popular, we did have \u201cstretching\u201d. People would stretch before their workouts. We did stretching in gym class before starting a sport with everyone holding on to some randomly placed gym equipment while holding on to your ankle on one foot. I stretched before ballet class and even before going for a run.<\/p><\/div>

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And it was a big part of the glitzy exercise videos of the 80\u2019s too, headbands and all.<\/p><\/div><\/div>\n<\/div>

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\u201cIn asana practice we learn to cherish each breath, to cherish every cell in our bodies. The time we spend on the mat is love in action\u201d
                                 - Rolf Gates<\/p><\/div><\/div>\n<\/div>

I had a whole VHS collection of those videos. It was pretty funny and completely color-crazy, not to mention the hair. But that was never advertised to balance your mood or relieve stress. It was so you didn\u2019t tear a hamstring when jumping in front of a ball in the net. So, is yoga actually different?<\/p><\/div>

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\"Round<\/span><\/div><\/div><\/div>

Yoga
<\/span><\/h2><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

Yoga is an ancient practice that has its origins in India. Most of us in the west know it as a form of stretching into certain poses. Some of us know it as an Instagram competition to see who can get into the most absurd contortions to get a lot of likes. I\u2019ve even seen models use yoga poses for cool shots and to show off their bodies.<\/p><\/div>

Originally, the term \u201cyoga\u201d is a broad umbrella term which refers to an entire way of life. What may be surprising to most of us in the west is that many people who practice yoga devoutly might only do the physical poses of yoga rarely. The physical poses of yoga are a much bigger part of \u201cwesternized\u201d yoga.<\/p><\/div>

\"Simple<\/span><\/div>

Instead, their focus is mostly on devotional practices, chanting, meditation and many other activities. The physical poses of yoga actually only developed in order to make the body more pure and more able to undergo the other activities that were part of the practice of yoga.<\/p><\/div>

Originally, there was only one pose! It was the lotus pose, designed to hold your body in the ideal position to meditate. Everything else was gradually added in after the fact.<\/p><\/div>

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\"Round<\/span><\/div><\/div><\/div>

So isn\u2019t all stretching the same?
<\/span><\/h2><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

Understanding this origin of yoga helps us understand how the stretching in yoga is different from Jane Fonda\u2019s stretching in her incredible unitard. Both practices focus on lengthening and strengthening the muscles. But in yoga, the focus will be on doing this mindfully, with intent focus on the breath.

\u201cSo?!\u201d you may ask.

\u201cDoes it actually make a difference how I stretch as long as I\u2019m pulling on my muscles?\u201d

Well... it just so happens that it does.

The entire reason why yoga can be used to relieve stress and balance your mood lies in that little key. Let me tell you why.<\/p><\/div>

\"Breathing<\/span><\/div>

The difference of the breath<\/strong><\/h2><\/div>

When you lunge to the side to bat something out of the air before it breaks your window, your muscles move quickly and suddenly. You might reach further than you would normally do, and your muscles would stretch further than they are used to stretching. Your body immediately tightens around the area that is being used, in order to prevent you from injuring or tearing that muscle. This is an instinctual reflex your body has built in in order to protect you. It happens subconsciously. Your body does it without asking.<\/p><\/div>

Yet when we are deliberately stretching, we actually want to lengthen those muscles a little further than normal. We want to open up the area, invite circulation and release tension we\u2019ve been holding there. The only problem is that if we just jump right into that stretch, your brain will in part block your effort out of a reaction to protect you. With effort, you can still get pretty far into a stretch. But, you will have an underlying tension, a guarding force, working against you.<\/p><\/div>

\"Breathing<\/span><\/div>

This is what is happening when we jump into and out of certain stretches like I remember doing before playing soccer. \u201cFlex your hamstring\u2026 2, 3 SWITCH!\u201d It\u2019s hard to get the benefit out of the stretch, if you\u2019re not holding it very long and your focus isn\u2019t even on the stretch.<\/p><\/div>

The difference of yoga<\/strong><\/h2><\/div>

That\u2019s where yoga differs. Because yoga has always noted the body\u2019s instinct to guard stretched muscles, it uses the breath as a sort of \u201cside-entrance\u201d to sneak around this protection mechanism. You see, the breath is unique because when we\u2019re not thinking about it. When you are sleeping, breathing happens on its own. But when you want to consciously intervene, you can.<\/p><\/div>

You can hold your breath, breathe quickly until you pass out\u2026 lots of things. That\u2019s why in yogic philosophy, the breath has always been used as a gateway between the autonomic (involuntary) and the somatic (voluntary) nervous system. So while pairing your movement with a very conscious and deliberate breath, you actually start to defuse your body\u2019s reflexive protection mechanism.<\/p><\/div>

\"The<\/span><\/div>

You\u2019re actually able to fully let go and create a kind of relaxation in the muscle you would not otherwise be able to reach. On top of that, it makes us focus on taking deeper, fuller breaths. That helps to increase oxygen levels in our bodies and invigorates our vital systems working to keep us happy and healthy. Cool, right?<\/p><\/div>

The difference of mindfulness<\/strong><\/h2><\/div>

The other amazing benefit of doing mindful<\/a> breathing while stretching is that it brings your attention to the here and now. If you actually commit to a yoga pose, your mind will be focused on feeling where you are. Feeling your muscles lengthen and contract, feeling how your weight shifts, feeling resistance and opening, feeling blood flow increase\u2026 actually feeling your body.<\/p><\/div><\/div><\/div>

For most of us that\u2019s major because we spend most of our day floating around like a brain without a body. Thinking and stressing about anything our mind can consume. We don\u2019t notice that we breathe. We eat while watching TV or working on the computer. Often, we even check our emails while we are on the toilet.<\/p><\/div>

\"Mindfulness<\/span><\/div>

We totally and utterly deny our body any attention. And our body\u2019s reaction to this over time is to grab our attention with the only mechanism it has left - pain. Headaches, neck pain\u2026 you name it. And that\u2019s how yoga helps return a bit of balance to our stressed lives. It reminds us that we even have a body. Yoga funnels some energy down from our brain and shares it with our energy starved physical body. It brings circulation and oxygenation to places that have been tight and depleted for a while. And our vital systems get some much-needed time to regenerate.<\/p><\/div>

So, while all stretching can be beneficial, you can see how authentic yoga takes this to the next level with all these benefits.<\/p><\/div>

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\"Round<\/span><\/div><\/div><\/div>

The \u201cyoga trend\u201d trap<\/span><\/h2><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

If your goal is to use yoga to relax and unwind while conditioning and strengthening your body, then it\u2019s important to find a class that will have the right focus. There\u2019s no doubt that the yoga industry has gained a lot of traction in the west the last 10 years. It\u2019s really exciting to see so many more people open to and participating in something that is healthy for them.<\/p><\/div>

Unfortunately, whenever people start mass-producing for a market that size, you\u2019re bound to end up with some trend-driven material that is pretty far from the original intention. So how do you know that you\u2019re not falling into the \u201ctrend\u201d trap with your yoga class? Check out these pointers to make sure your class has the right focus.<\/p><\/div>

In the end, authentic yoga will have many interpretations, but a worthwhile yoga class will always have:<\/p><\/div>

1. The breath<\/strong><\/h2><\/div>

True yoga doesn\u2019t exist without the breath. I know most of us find it redundant and annoying when a teacher continues to bring up breathing, but keep in mind why they are doing that. Our instinct is to ignore our breath all day. So we actually do need to be reminded every 5 minutes to bring our focus back. Just remember that it\u2019s a huge part of the benefit. For those of us who forget to move with the breath 2 minutes into class, pick a teacher who is breath-focused so you learn to maintain the focus.<\/p><\/div>

\"Focusing<\/span><\/div>

2. Mindful movement<\/strong><\/h2><\/div>

Like we discussed above, deep stretching only works if you hold the poses long enough to diffuse your body\u2019s innate protection system. This means that you should be holding (at least some poses) for at least 3 full breaths. You might have some transition poses in between that you move through more quickly. But if everything is based around rushing through and jumping from one to the next, you might not be getting your \u201cmindful\u201d benefit.<\/p><\/div>

3. Enjoyment of yoga<\/strong><\/h2><\/div>

All physical and psychological benefits aside, you\u2019ll never maintain your practice if you don\u2019t enjoy it too. It\u2019s all good and well to have the teacher with the most credentials, but if the practice just doesn't speak to you and feels like a chore, then it\u2019s not the right fit<\/p>

Similarly, look for these red flags that your yoga class might not be designed to give you true deep physical and psychological benefits.<\/p><\/div>

1. A lot of focus on materialism<\/strong><\/h2><\/div>

I\u2019ve noticed that some studio shops are bigger than their practice floors. If you\u2019re being sold a million products - the best sports bra, meditation music and home decorations when you\u2019re trying to do your yoga practice, then that class might not have your best interest in mind.<\/p><\/div>

Some of the best yoga teachers I have ever met practice on an old towel and wear an oversized t-shirt. While it\u2019s hard in the west to separate the yoga practice from the consumer industry, try not to worry about how you look when you do yoga, as your entire focus should be inward. If your class isn\u2019t promoting that, it might not be a good fit.<\/p><\/div>

2. Too many distractions<\/strong><\/h2><\/div>

I know yoga teachers are always eager to keep things fresh in the studio, but some of them go a bit too far. If the studio\u2019s new essential oils, binaural sounds, dangling mandalas and angel cards are causing you to deviate focus from your body and your breath then they will ultimately not be useful to your practice. Try to find a nice medium between exciting interaction with the wide world of yoga and a practice that doesn\u2019t honestly require much. Most authentic Indian studios just have a floor. Bring a mat or a towel or nothing, but the space isn\u2019t there to be intriguing.<\/p><\/div>

\"Yoga<\/span><\/div>

3. Competition or comparing yoga students<\/strong><\/h2><\/div>

Again, the focus of yoga should be you. I\u2019ve been so deep in my practice that I totally forgot other people were in the room. If your class is spending a lot of time showing off teachers and students reaching advanced poses (and it\u2019s not a workshop or intensive class) then it might have the wrong focus.<\/p><\/div>

If you\u2019re being offered photography sessions to see yourself in all your poses, ask yourself if that is helping deepen your practice or feed your ego. Don\u2019t be so worried about what others are doing in the class. Have a look at your teacher to make sure you\u2019re within \u201csafe\u201d parameters of doing your pose, and then turn inwards to explore what you\u2019re feeling. Only you can know if the pose is right by your body\u2019s ability.<\/p><\/div>

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\"Round<\/span><\/div><\/div><\/div>

The Takeaway<\/span><\/h2><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

I\u2019ve had many different yoga teachers and practiced all over the world. The main thing I\u2019ve learned about yoga is that there are a million different interpretations of it around the globe. Everyone seems to take a slightly different approach and a slightly different focus.<\/p><\/div>

\"Namaste\"<\/span><\/div>

Each teacher, each guru leads a practice that is unique to their own personality. In order to make sure you\u2019re getting the benefits you want to get out of your practice, make sure you try enough to find a good fit for your goals.<\/p><\/div>

If you\u2019re looking to relax and unwind, make sure you find a class focused on breath and mindful movement, and take the rest from there. It\u2019s all about exploring your body and your mind. You have to feel comfortable.<\/p><\/div>

Namaste and enjoy!<\/p><\/div>

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