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Health Benefits of Lemon Grass !

[Authored by Manolito Montala]

Lemon grass (scientific name: Cymbopogon ciatrus), is one of those wondrous herbs that one can always associate with Asian cooking Thai, Malaysian and Vietnamese homegrown meal enthusiasts always have this tropical grass at hand for its aromatic citrus flavor with a trace of ginger. Few people know that its other popular name is citronella - the common scent you usually find in candles, perfumes and soaps.

Citronella is known for its calming effect that relieves insomnia or stress. It is also considered as a mild insect repellant. But more than scent, tanglad or lemon grass provides a lot of health benefits. Studies have shown that the lemon grass has antibacterial and antifungal properties. Mixed with pepper, it's a home therapy for menstrual troubles and nausea. Drank as tea, it is an effective diuretic. When it comes to pets, citronella is used to neutralize excessive barking of dogs. Since dogs hate citronella, it is sprayed to dogs to prevent them from barking or just to lessen the behavior.

The Lemon grass is a good cleanser that helps to detoxify the Liver, pancreas, kidney, bladder and the digestive tract. It cuts down uric acid, cholesterol, excess fats and other toxins in the body while stimulating digestion, blood circulation, and lactation; it also alleviates indigestion and gastroenteritis. It is said that lemongrass also helps improve the skin by reducing acne and pimples and acts as a muscle and tissue toner. Also, it can reduce blood pressure. Just make a concoction by boiling some lemon grass leaves, let it cool for a while and drink the liquid.

The leaves and base of this tender perennial are used as a food flavoring, particularly in fish and poultry dishes, and its essential oils are used medicinally. Its distinctive flavor balances hot chillies and contributes to the elaborate, multi-layered flavors of many dishes in South East Asian cuisine.





As the long, thin, grey-green leaves are tough and fibrous, the outside leaves and the tips are usually chopped very finely or discarded from the dish before it is served. The base is often ground. Citral, an essential oil also found in lemon peel, is the constituent responsible for its taste and aroma.

Lemon grass, also known as Sweet Rush and sometimes called Fever Grass in the Caribbean, can be used as a remedy for ague, fevers, and colds.

Filipino ingenuity has produced a commercial beverage made from lemon grass. A concentrate composed of lemon grass juice and muscovado sugar bottled in attractive design.

A recent study by the Food and Nutrition Research Institute of the department of Science and technology ( DOST ) claims that every 100g of edible tanglad when boiled can contain up to 24.205 micrograms of beta-carotene the anti-oxidant that scientists believe can help prevent cancer. Another DOST study shows that lemon grass oil has the potential as a tropical eye medication against keratomycosis, an inflammation of cornea often associated with burning or blurring of vision.

New Theory About the Purpose of Sleep and Why Its So Important to Get Sound Sleep

by Ram

Sleep by Francisco Goya

According to Ayurveda philosophy, sleep is one of three pillars that endow the body with strength, complexion, and healthy growth, which can continue through the full span of life. The Ayurvedic texts also describe the maladies that can result from poor-quality sleep, including but not limited to misery, emaciation, weakness, brain fog, memory loss, and fatigue. It is believed that good quality sleep is essential for the well-being of any individual as the body utilizes the sleep time to repair itself of damage sustained during the waking hours.

In this hypercompetitive world, many of us complain of a lack of good quality sleep. We’re a world of unhealthy sleepers. If one were to compare the world statistics of insomnia and poor quality sleep, it is interesting to note that the numbers are nearly similar throughout the world. Within the USA, 30 percent of us have trouble falling asleep (insomnia) and 50 percent can sleep but have trouble maintaining sound/quality sleep due to tension, work, stress and/or emotional upheaval. 

Nearly 10 million people in the U.S. use prescription sleep aids. Several recent studies have shown that lack of sleep or a discontinuous sleep during the night may be deleterious for the brain, and may trigger dementia and increase the risk of stroke symptoms. For more on sleep and suitable interventions, check our earlier posts on these topics including: sleep and memory by Nina Sleep, Alzheimer's Disease and Yoga and The Importance of Good Sleep and natural interventions for good sleep 5 Tips for Better Sleep. 

The type of sleep and how we are affected by it is of great interest to sleep researchers. Sleep researchers have provided a number of reasons for why we sleep. Sleep helps to maintain a healthy immune system, balance our appetites, makes us less susceptible to degenerative diseases or infections, improves memory, and enhances cognition. Recent research work points to another interesting fact about why we sleep. Published just a week ago, a pair of papers offers evidence for another theory: Ultrastructural evidence for synaptic scaling across the wake/sleep cycle and Homer1a drives homeostatic scaling-down of excitatory synapses during sleep. 

According to these researchers, sleep helps us to forget some of the things we learn each day. Learning requires new neuronal connections or neuronal branching in our brains, which help neurons to communicate with neighboring neurons quickly and efficiently. Furthermore, these new neuronal branches also store firsthand memories of impressions that we draw in each day through our five senses. However, some of this information is redundant and does not require being stored. For example, you do not need to know what clothes you wore to work on a Thursday couple of weeks ago. Similarly, the people you saw at the airport terminal is not a value for the brain. 

In the first study Ultrastructural evidence for synaptic scaling across the wake/sleep cycle scientists from the University of Wisconsin-Madison proposed that neuronal branches grow so wildly during the day with all our experiential learning that our neuronal circuits actually get “noisy” (in neuroscience, “noisy” refers to the constant bombardment of electrical activity in neurons that can be measured by sophisticated machines). These scientists further added that when we sleep soundly, the brain discards all the unnecessary noise and consolidates only the relevant signals. In one experiment, scientists grew neurons in a lab dish and fed the neurons with a drug that stimulates the excess noise (that is, growth of extra neuronal branches). Twenty four hours later, the neurons had pared backed some of the branches. In a follow up experiment, the scientists surveyed brain tissue slices from mice that slept soundly and compared them to tissue slices from mice that were forced to keep awake. The neuronal branches in the mice that slept were much smaller and far less “noisy” compared to neuronal branches from mice that were forced to stay awake.

The second study Homer1a drives homeostatic scaling-down of excitatory synapses during sleep, led by scientists from Johns Hopkins University, explored the same theory with a different set of experiments. In this case, the researchers created a tiny window through which they could peer into mouse brains. They added a chemical that would light up each time a new neuronal branch developed, suggesting a new learning had triggered electrical activity, resulting in a noise. 

Looking through the window, they found that the chemical lit up very few times in mice that were asleep, suggesting that the brain was discarding all the extra branches resulting in reduced noise. This suggested that sleep turned on the pruning machinery to pare back the excess neuronal branches. More importantly, this sleep-induced pruning of neurons helped in consolidating memories. Mice that were not allowed to sleep ended up with less pruning of the branches, more neuronal noise, and fuzzy memories. Interestingly, the pruning machinery was very specific; it did not prune the well-established old neuronal connections. 

To provide an analogy, I am reminded of what the computer folks always advise us when the computer starts functioning erratically. Before thinking of any expensive repairs, the first thing they do is to switch off the computer and reboot it. The reasoning is that the processor discards and clears the hard drive of all of the unnecessary and not-needed information. So the take-home message is that we do not need to harbor all the information that we encounter briefly on a day-day basis, especially the bad, unpleasant, sad, and negative events. 

Every day we encounter brief negative thoughts/experiences —when we typically experience a brief bout of anger—that do not need to be consolidated. For example, while driving you may have encountered someone who speeded wildly and overtook you without signaling, or maybe your waiter took a long time to bring the lunch order and you got delayed for your next important meeting. These situations need not be stored as it is not helpful—it is a noise that we need to erase by sleeping soundly.

If we cannot discard these negative experiences through sound sleep, these disharmonious memories can keep lurking in the brain for a long time, and create the excess noise through the numerous unwanted neuronal branches and erratic electrical activity that will have deleterious effects on the brain. 

Sleep experts are now busy trying to discover medicines that might precisely target the molecules to induce sleep, ensuring that neuronal branches get properly pruned and all the junk information is purged. However, as yogis we know what works better naturally than medicines: a good sleep. Remember, good sleep is essential for a person’s health and wellbeing and if you are experiencing sleep problems, there is quite a price to pay.

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Proof of the Effectiveness of Yoga for Incontinence

by Ram

Urinary incontinence (UI) is loss of bladder control and is more commonly seen in aged people. While it is a problem in both genders, women experience UI twice as often as men. Men leak urine, too, but the problem is more common in women. Leakages happen when women exercise, laugh hard, cough, sneeze, or when they are pregnant. While some individuals experience occasional minor leaks, others wet their clothes frequently. Incontinence is not a disease but it may indicate an underlying pathological issue and hence requires intervention. Nearly one third of women aged 40 years and older experience urinary incontinence, together with associated conditions, including depression, falls, and fractures, social isolation, and physical inactivity.

UI happens when the bladder muscles become too weak or overly active. The bladder is a balloon-shaped, reservoir-like muscular organ that stores and releases urine. It is supported and held in place by the pelvis. The channel that carries urine from the bladder is called the urethra. Ring-like muscles called sphincters help keep the urethra closed so urine doesn't leak from the bladder before you're ready to release it. Several bodily systems must work together to control the bladder: pelvic floor muscles hold the bladder in place, sphincter muscles keep the urethra closed, the bladder muscle relaxes when urine collects in the bladder and squeezes when it's time to urinate, a set of nerves carry signals from the bladder to the brain know when the bladder is full, and efferent nerves carry signals from the brain to the bladder when it's time to urinate. UI problems occur when any of the above-mentioned features mentioned fail to work optimally. 

Types of urinary incontinence include:

• Stress incontinence. “Stress" is the pressure on the bladder when an individual coughs, sneezes, laughs, or lifts something heavy. If the pelvic and sphincter muscles are strong, they can handle the extra pressure. However, when those muscles get weakened, the sudden pressure pushes urine out of the bladder causing a leak.
• Urge incontinence. If you experience involuntary loss of urine after a strong, sudden urge to urinate, you have urge incontinence. Urge incontinence may be caused by a minor condition, such as infection, or a more severe condition, such as nerve damage, a stroke or an infection.
• Overflow incontinence. An individual experiences frequent or constant dribbling of urine due to a bladder that doesn't empty completely.
• Functional incontinence. A physical or a mental condition that prevents the individual from reaching the bathroom in time to urinate.
• Mixed incontinence. A mix of stress and urge incontinence. 

Although a variety of clinical therapies for incontinence are available, many have limitations particularly for older women who are at greatest risk of developing this condition. Drugs, including anti-cholinergic medications, are moderately effective in reducing urge incontinence, but are associated with several side effects. For stress incontinence, surgery is an effective option, but most women do not desire or are not candidates for surgical intervention. Pelvic-floor muscle exercises and bladder training can be highly effective, but can be difficult for some women to learn without individualized instruction. Thus, there is a need for effective, alternative treatment that is not only accessible but also well tolerated by the large number of incontinent individuals. 

Yoga can be used to help incontinent individuals to identify and strengthen their pelvic floor muscles without traditional pelvic floor rehabilitation. There are several yoga poses that may be beneficial for improving hip and lumbo-pelvic stability, mobility, and alignment, as was described by Shelly Prosko in her two-part series To Leak or Not to Leak and Treatment of Incontinence. 

Not surprisingly, there are quite a few evidence-based research studies on the management of incontinence with yoga. But I was especially impressed with the rationale and results from one particular study that was published a year ago A group-based yoga therapy intervention for urinary incontinence in women: a pilot randomized trial. Despite the small sample size, the study was published in a peer-reviewed journal, suggesting that the reviewers saw merit in the results. Let me also add that despite being a small pilot study, the results were highly significant with minimal variation between the yoga group and non-yoga group. The rationale for doing the study was to check the feasibility, efficacy, and safety of yoga therapy for middle-aged and older women with urinary incontinence. The exclusion criteria were stringent and elaborate, and excluded individuals who displayed severe mobility or if they already underwent yoga instruction within the past year specifically to treat incontinence. Other exclusion criteria included but were not limited to: pregnancy within the past 6 months, ongoing urinary tract infection, neurological issues, including stroke, multiple sclerosis, or Parkinson’s disease, a congenital condition leading to incontinence, fistula in the bladder or rectum, and pelvic cancer or radiation among others. 

Women were randomized assigned by a computer to two groups: a yoga group (N=10) and a non-yoga waitlist group (N=9). The non-yoga group received a gift certificate for local yoga studio classes at the end of the study (I thought this was a novel way to inspire them to do yoga especially after the encouraging results). The yoga group was enrolled in a 6-week yoga therapy program consisting of two group classes/week led by an experienced, certified instructor as well as an assistant and one weekly home practice. The yoga program designed by Judith Lasater and Leslie Howard focused on providing formal instruction and practice in a variety of yoga postures and techniques. The program, which was based primarily on Iyengar yoga, involved a set of eight postures that could be adapted for women of all ages, including those with decreased flexibility or mobility. It included: Tadasana (Mountain pose), Utkatasana (Powerful pose), Trikonasana (Triangle pose), Malasana (Garland pose), Viparita Karani variation (Legs Up the Wall pose), Salamba Setu Bandhasana (Supported Bridge pose), Supta Baddha Konasana (Reclined Cobbler’s pose), and Savasana (Corpse pose). See the end of this post for photos of the sequence.

Emphasis was laid on strengthening the pelvic floor structures and increasing control over the pelvic floor muscles, in addition to improving general fitness and conditioning, and promoting mindfulness, deep breathing, and relaxation. Participants were also given yoga props and a manual with written descriptions and pictures depicting each of the key yoga postures. Tips were provided on ways to practice each posture safely and comfortably to improve incontinence and pelvic floor function. 

The results from the study were quite impressive. The authors noted the following: 

1. Teaching women to practice yoga to improve their incontinence was achievable and safe, adherence to group yoga classes and home yoga practice was high, and all the participants were quite successful in learning to practice program-specific yoga postures and techniques.
2. The women who did yoga experienced an overall 70% reduction in the frequency of urine leakage, in both total and stress-type incontinence. 
3. The positive change was most notably seen in situations involving stress incontinence, urine leakage triggered by activities that increase abdominal pressure, such as coughing or sneezing.
4. Behaviorally, there was significantly greater improvement in the annoyance of their symptoms, compared to non-yoga participants.

While the authors do note that the primary limitations of the study were a small sample size and a short duration of yoga practice (6 weeks), nevertheless, the study supports the feasibility, efficacy, and safety of yoga therapy to improve urinary incontinence in ambulatory, middle-aged and older women without complicated urologic histories. Since anxiety and depression are often associated with urinary incontinence, the researchers also believe that the yoga's benefits may relate to its emphasis on meditation and relaxation. Additionally, yoga can be practiced by women without continuous or ongoing supervision, thus offering a cost-effective, home-based, self-management strategy for women with incontinence.

Poses from the study follow (we're not sure about exact propping that was used):

Tadasana

Utkatasana

Trikonasana

Malasana

Viparita Karani

Salamba Setu Bandhasana

Supta Baddha Konasana

Savasana

Photos courtesy of Melina Meza from her book Art of Sequencing: Asana Modifications.

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