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Fruits & Vegetables

Calabas or Bengali Lau

Botanical Name:Lagenaria siceraria
Family:Cucurbitaceae
Kingdom: Plantae
Division: Magnoliophyta
Class: Magnoliopsida
Order: Cucurbitales
Genus:
Lagenaria
Species: L. siceraria

Common Names:: Bottle gourd, Calabash (Eng.); Kalbas (Afr.); Moraka (North Sotho); Segwana (Tswana); Iselwa (Xhosa, Zulu), Hindi:Louki, Dudhi. English:Bottle gourd, Calabash. Bengali:Lau. Gujrati:Dudhi . SoraykAyi. Kannada:Malyalam:Churaykka. Marathi:Dudhi, Dudhi bhopala. Panjabi : Dudhi, Ghiya. Tamil: Surai kai. Telugu: Sorakaya
Sinhala: Diya labu. Oriya: Lau.

Habitat:Grows in tropical jones, but now it is cultivated worldwide.

Description:
Vigorous annual herb. Stems prostrate or climbing, angular, ribbed, thick, brittle, softly hairy, up to 5 m long, cut stems exude no sap. Leaves simple, up to 400 mm long and 400 mm broad, shortly and softly hairy, broadly egg-, kidney- or heart-shaped in outline, undivided, angular or faintly 3-7-lobed, lobes rounded, margins shallowly toothed, crushed leaves non-aromatic. Leaf stalks up to 300 mm long, thick, often hollow, densely hairy, with two small, lateral glands inserted at the leaf base. Tendrils split in two.

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Flowers stalked (female flower stalks shorter than male), solitary, monoecious (male and female flowers on the same plant); petals 5, crisped, cream or white with darker veins, pale yellow at the base, obovate, up to 45 mm long, opening in the evenings, soon wilting. Fruit large, variable, up to 800 x 200 mm, subglobose to cylindrical, flask-shaped or globose with a constriction above the middle; fleshy, densely hairy to ultimately glabrous, indehiscent, green, maturing yellowish or pale brown, pulp drying out completely on ripening, leaving a thick, hard, hollow shell with almost nothing inside except the seeds. Seeds many, embedded in a spongy pulp, 7-20 mm long, compressed, with two flat facial ridges, in some variants rather irregular and rugose.

The calabash or African bottle gourd (not to be confused with the calabaza) is a vine grown for its fruit, which can either be harvested young and used as a vegetable or harvested mature, dried, and used as a bottle, utensil, or pipe. For this reason, one of the calabash subspecies is known as the bottle gourd. The fresh fruit has a light green smooth skin and a white flesh.

The calabash was one of the first cultivated plants in the world, grown not for food but as a container. It was named for the calabash tree (Crescentia cujete), a different type of plant.

Cultivation :   
Prefers a well-drained moist good rich circumneutral soil. Requires plenty of moisture in the growing season. Prefers a warm sunny position sheltered from the wind. The bottle gourd is widely cultivated in the tropics and sub-tropics for its edible fruit and for the hard wooden shell of the fruit that can be used as containers, musical instruments etc, there are many named varieties with different shaped and sized fruits. The variety ‘Cougourda’ is said to be the best for eating. Forms with wooden shells tend not to have an edible flesh. The plants are frost-tender annuals, they grow very rapidly and their stems can reach a length of 9 metres in the summer. A warm summer is required for good production of the fruit. British summers are often too cool for this species and obtaining a crop from outdoor-grown plants in this country is somewhat problematical. The best chance is by starting the plants off early in a warm greenhouse, growing them on fast and then planting them out as soon as possible but making sure that they are not checked by cold weather. Hand pollination of the fruits can increase fruit set. A climbing plant, attaching itself to supports by means of tendrils that grow out of the leaf axils. It can be used as a fast-growing summer screen. The leaves have a strong musky scent that some people find repulsive. The plant is remarkably disease and pest-free, this might be connected to the smell of the leaves.

Propagation:  
Seed – sow spring in a greenhouse in a rich soil, putting 2 – 3 seeds in a pot and thinning to the strongest plant. Grow on fast and plant out as soon as possible after the last expected frosts, giving some protection until the plants are established and growing well. The seed germinates best at 25°c. Soaking the seeds for 12 hours in warm water prior to sowing can hasten germination[86]. Discard any seeds that have not germinated after 10 days, the plants they produce will not be vigorous enough to succeed outdoors in Britain

Edible Uses :
Edible Parts: Fruit;  Leaves;  Oil;  Seed.
Edible Uses: Oil.
The calabash, as a vegetable, is frequently used in southern Chinese cuisine as either a stir-fry or in a soup. The Chinese name for calabash is hulu (simplified Chinese ; traditional Chinese:; pinyin: húlu) or huzi (Chinese:  pinyin: húzi) in Mandarin.

In Japan, the vegetable is known as yIgao, named after a character in Genji Monogatari. It is most commonly sold in the form of dried, marinated strips known as kanpya, which are used in place of seafood in a form of vegetarian makizushi (rolled sushi).

In Korea, it is known as bak or jorongbak.

In Italian cuisine, it is known as cucuzza (plural cucuzze).

In Central America, the seeds of the Calabash gourd are toasted and ground with other ingredients (including rice, cinnamon, and allspice) to make the drink horchata. Calabash is known locally as morro or jícaro.

In Tanzania, the pulp coated seeds of the Calabash are known as buyu (singular)/mabuyu (plural). These sour pulp coated seeds are gently cooked with sugar and coloured with food colouring and sold as sweets in coastal towns.

In India, it is known as lauki in Urdu or dudhi or ghiya in Hindi, Jatilao in Assamese, lau in Bengali, sorakaya in Telugu, dudhi-Bhopala in Marathi, sorekayi in Kannada, and suraikkaai (colloq. sorakkay) in Tamil. In parts of India, the dried, unpunctured gourd is used as a float (called surai-kuduvai in Tamil) to learn swimming in rural areas. The dried and cored thick outer skin has traditionally been used to make musical instruments like the tanpura, veena, etc.

Immature fruit – cooked and used as a vegetable. They can be boiled, steamed, fried, used in curries or made into fritters. Of variable quality, but some of the selected cultivars from India and China are of very good quality, equivalent to good summer squashes. The pulp around the seed is purgative and should not be eaten. The fruit can be dried for later use. Leaves and young shoots – cooked and used as a potherb. Seed – cooked. Rich in oil, it is added to soups etc. A vegetable curd, similar to tofu, can be made from the seed. An edible oil is obtained from the seed. It is used for cooking. Yields of up to 45% have been obtained

Lau is used to make a very authentic Bengali dish called Lau Chingri – a vegetable preparation prepared with Lau and Shrimps.

In Arabic it is called qara. In Bangladesh it is called lau or kumra/komra. The tender young gourd is cooked as a summer squash.

The shoots, tendrils, and leaves of the plant may also be eaten as greens.

Medicinal Uses:
Antibiotic;  Antidote;  Diuretic;  Emetic;  Febrifuge;  Lithontripic;  Odontalgic;  Poultice;  Purgative;  Stomachic;  Vermifuge.

The pulp around the seed is emetic and purgative. A poultice of the crushed leaves has been applied to the head to treat headaches. The flowers are an antidote to poison. The stem bark and the rind of the fruit are diuretic. The fruit is antilithic, diuretic, emetic and refrigerant. The juice of the fruit is used in the treatment of stomach acidity, indigestion and ulcers. The seed is vermifuge. A poultice of the boiled seeds has been used in the treatment of boils. Taken with Achyranthes spp the seed is used to treat aching teeth and gums, boils etc. Extracts of the plant have shown antibiotic activity. In many parts of China 3 grams per day of this species (the report does not say what part of the plant) has been used as a single treatment for diabetes mellitus

Disclaimer:The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplements, it is always advisable to consult with your own health care provider.

Other cultural uses:-

West Africa
Hollowed out and dried calabashes are a very typical utensil in households across West Africa. They are used to clean rice, carry water and also just as a food container. Smaller sizes are used as bowls to drink palm-wine. Calabashes are used by some musicians in making the kora (a harp-lute), xalam (a lute), ngoni (a lute) and the goje (a traditional fiddle). They also serve as resonators on the balafon (West African marimba). The calabash is also used in making the shegureh (a Sierra Leonean women’s rattle)   and balangi (a Sierra Leonean type of balafon) musical instruments. Sometimes, large calabashes are simply hollowed, dried and used as percussion instruments, especially by Fulani, Songhai, Gur-speaking and Hausa peoples.

Mexico
In many rural parts of Mexico, the calabash is dried and carved hollow to create a bule, a gourd used to carry water around like a canteen.

South America
In Argentina, Uruguay, Paraguay, and Brazil, calabash gourds are dried and carved into mates, the traditional container for the popular caffeinated tealike drink (also called mate) brewed from the yerba mate plant.

China
The hulu is an ancient remedy for health. In the old days the doctors would carry medicine inside so it has fabled properties for healing. The hulu is believed to absorb negative earth-based qi (energy) that would otherwise affect health and is a traditional Chinese medicine cure. Dried calabash is also used as containers of liquids, often liquors or medicine. Calabash were also grown in earthen molds to form different shapes and dried to house pet crickets, which were kept for their song and fighting abilities. The texture of the gourd lends itself nicely to the sound of the animal, much like a musical instrument. It is a symbol of the Xian immortals.

Hawaii
In Hawaii a calabash is a large serving bowl. It is usually made from a hardwood, rather than from the Calabash Gourd as in Maroon cultures. It is used on a buffet table or in the middle of the dining table. The use of the calabash in Hawaii has led to terms like “Calabash Family” or “Calabash Cousins”. It indicates that an extended family has grown up around shared meals and close friendships. Food is very important in modern Hawaiian culture. “Komo E Kaukau”, meaning “come and eat”, is the most expected greeting in a Hawaiian home.

Additionally, the gourd can be dried out and used to smoke pipe tobacco. A typical design yielded by this squash is recognized in (theatrically) the pipe of Sherlock Holmes. But Doyle never mentions Holmes using a calabash pipe. It was the preferred pipe for stage actors portraying Holmes, because they could balance this pipe better than other styles while delivering their lines.

Disclaimer : The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplements, it is always advisable to consult with your own health care provider

Resources:

http://en.wikipedia.org/wiki/Multilingual_list_of_Indian_Vegetables

http://en.wikipedia.org/wiki/Louki

http://www.plantzafrica.com/plantklm/lagensic.htm

http://www.pfaf.org/user/Plant.aspx?LatinName=Lagenaria+siceraria

Categories
Herbs & Plants

Babul (Vachellia nilotica/Acacia arabica)

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Botanical Name: Vachellia nilotica
Family: Fabaceae
Genus: Vachellia
Species: V. nilotica
Kingdom: Plantae
Order: Fabales

Synonyms: . Acacia  nilotica, Mimosa nilotica

Common Names:  Gum arabic tree, Babul/Kikar, Egyptian thorn, Sant tree, Al-sant or Prickly acacia; Thorn mimosa or Prickly acacia ( in Australia) Lekkerruikpeul or Scented thorn ( in South Africa) Karuvela maram (in South India)

In Bengal it is called Babla or Babul

Habitat:It is indigenous in Sind in Pakistan. Scented Thorn Acacia is native from Egypt south to Mozambique and Natal. Apparently, it has been introduced to Zanzibar, Pemba, India and Arabia. Acacia nilotica ‘Tomentosa’ is restricted to riverine habitats and seasonally flooded areas.

Description: It is a large tree with throns on it’s branches.It has darkish grey bark and yellowish flowers in spherical heads.

Click to see the picturer

The tree

flower

bark

Babul Tree

Acacia nilotica ‘Tomentosa’ is a tree 5-20 m high with a dense spheric crown, stems and branchlets usually dark to black coloured, fissured bark, grey-pinkish slash, exuding a reddish low quality gum. The tree has thin, straight, light, grey spines in axillary pairs, usually in 3 to 12 pairs, 5 to 7.5 cm long in young trees, mature trees commonly without thorns. The leaves are bipinnate, with 3-6 pairs of pinnulae and 10-30 pairs of leaflets each, tomentose, rachis with a gland at the bottom of the last pair of pinnulae. Flowers in globulous heads 1.2-1.5 cm in diameter of a bright golden-yellow color, set up either axillary or whorly on peduncles 2-3 cm long located at the end of the branches. Pods are strongly constricted hairy white-grey, thick and softly tomentose.

Food Uses
In part of its range smallstock consume the pods and leaves, but elsewhere it is also very popular with cattle. Pods are used as a supplement to poultry rations in India and Pakistan. Dried pods are particularly sought out by animals on rangelands. In India branches are commonly lopped for fodder. Pods are best fed dry as a supplement, not as a green fodder.

Medicinal Uses
According to Hartwell, African Zulu take bark for cough, Chipi use the root for tuberculosis. Masai are intoxicated by the bark and root decoction, said to impart courage, even aphrodisia, and the root is said to cure impotence.

The astringent bark is used for diarrhea, dysentery, and leprosy and the bruised leaves poulticed onto ulcers.

In West Africa, the gum or bark is used for cancers and/or tumors (of ear, eye, or testicles) and indurations of liver and spleen, condylomas, and excess flesh.

Sap or bark, leaves, and young pods are strongly astringent due to tannin, and are chewed in Senegal as an antiscorbutic.

In Ethiopia, it is used as a lactogogue.

In Tonga, the root is used to treat tuberculosis. In Lebanon, the resin is mixed with orange-flower infusion for typhoid convalescence. In Italian Africa, the wood is used to treat smallpox. Egyptian Nubians believe that diabetics may eat unlimited carbohydrates as long as they also consume powdered pods.

The bark of Babul tree is very useful in the treatment of Eczema and Leucorrhoea.The decoction of it’s bark mixed with rock salt should be use to gargle in treating Tonsillitis. The Babul leaves are beneficial in treating Epiphora(an eye disease). The various parts of Babul tree are useful in treating Diarrhoea of ordinary intensity.The leaves of Babul tree are effective in the treatment of Conjunctivitis.Fresh pods of Babul tree is effective in several Sextual Disorder. Chewing a fresh bark of Babul tree helps strengthen loose teeth and prevent gum bleeding.

As per ayurveda it subdues deranged kapha; astringent, beneficial in skin diseases; anthelmintic; antidotal. Its extract is astringent, subdues pitta and anila (vata); effective in the treatment of blood dysentery, haemorrhagic diseases, polyuria, leucorrhaea, fractures; sheeta (sheetaveerya) and styptic.

Parts Used: Pods, leaves, bark and gum.

Therapeutic Uses:

Pods: decoction beneficial in urinogenital diseases;


Leaves
: infusion of tender leaves used as an astringent and remedy for diarrhoea and dysentery;

Bark: decoction used as a gargle in sore throat and toothache; dry powder applied externally in ulcers; useful in vitiated kapha, pitta, ascites,chronic dysentery, diarrhea, leprosy, leucoderma, leucorrhoea, seminal weakness, uterovesiccal disorders, oral ulcers, odontopathy.


Gum:
astringent and styptic, useful in vitiated vata, pitta, cough, asthma, diarrhoea, dysentery, seminal weakness, leprosy, uriogenital discharges, burns haemorrhoids, colic.

Disclaimer : The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplement, it is always advisable to consult with your own health care provider.

Resources:

http://www.ayurvedakalamandiram.com/herbs.htm#babbula

en.wikipedia.org

https://en.wikipedia.org/wiki/Vachellia_nilotica

Categories
Herbs & Plants

Cacao (Chocolate)

Botanical Name :Theobroma cacao
Family: Malvaceae
Genus:     Theobroma
Species: T. cacao
Kingdom: Plantae
Order:     Malvales

Common Names :Cacao tree and Cocoa tree.

Cacao (Theobroma cacao) belongs to the genus Theobroma classified under the subfamily Sterculioidea of the mallow family Malvaceae. Cacao is one of 22 species of Theobroma.

The generic name is derived from the Greek for “food of the gods”;

The specific name cacao is derived from the native name of the plant in indigenous Mesoamerican languages. The cacao was known as kakaw in Tzeltal, K’iche’ and Classic Maya; kagaw in Sayula Popoluca; and cacahuatl[dubious – discuss] in Nahuatl.
Cacao flowers.

Cupuaçu, Theobroma grandiflorum, is a closely related species found in Colombia, Peru, Bolivia and Brazil. Like cacao, it is also the source for a kind of chocolate known as cupulate or cupuaçu chocolate. Cupuaçu is considered as having high potential by the food and cosmetics industries

Habitat :Theobroma cacao is native to the deep tropical regions of Central and South America. Its seeds, cocoa beans, are used to make cocoa mass, cocoa powder, and chocolate.

Description:

Leaves are alternate, entire, unlobed, 10–40 cm (3.9–15.7 in) long and 5–20 cm (2.0–7.9 in) broad.

The flowers are produced in clusters directly on the trunk and older branches; this is known as cauliflory. The flowers are small, 1–2 cm (0.39–0.79 in) diameter, with pink calyx. While many of the world’s flowers are pollinated by bees (Hymenoptera) or butterflies/moths (Lepidoptera), cacao flowers are pollinated by tiny flies, Forcipomyia midges in the order Diptera. The fruit, called a cacao pod, is ovoid, 15–30 cm (5.9–11.8 in) long and 8–10 cm (3.1–3.9 in) wide, ripening yellow to orange, and weighs about 500 g (1.1 lb) when ripe. The pod contains 20 to 60 seeds, usually called “beans”, embedded in a white pulp. The seeds are the main ingredient of chocolate, while the pulp is used in some countries to prepare refreshing juice, smoothies, jelly, and nata. Each seed contains a significant amount of fat (40–50%) as cocoa butter. Their most noted active constituent is theobromine, a compound similar to caffeine.

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Although not often considered to be a spice, the seeds of the Theobroma cacao tree deserve to be thought of as an exotic, aromatic, flavor with medicinal values, i.e. as a spice. It originated in the Yucatan area of Mexico, and it was used as a hot drink by the Maya and as a cold, sweetened drink by the Aztecs. Linnaeus chose to call the chocolate tree Theobroma, meaning “food of the gods”, since it was used as an offering by the Maya and Aztecs in their religious ceremonies. The word “cacao” is from the Mayan, ka-ka-io; the word chocolate comes from Mayan “chocol” (hot) and Nahuatl “alt” (water) implying that the chocolate content of the bean was extracted by hot water.

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The Spanish brought chocolate beans to Europe in 1544, but the original criollo cacao trees have since been replaced by a variety of the tree called forastero; this has resulted in a blander form of chocolate which now comes from many parts of the world, including West Africa. The harvesting of cocoa pods in some African countries has become notorious, since it is based essentially on slave labor. Over the centuries and in different countries, chocolate has been enjoyed in many different forms and flavors. The Mayans added vanilla and chile to it, and this exists today as mole. Allspice, annatto, cinnamon, mace and other spices have been added to this sauce; less popular were combinations including ambergris (a secretion of sperm whales), musk, jasmine, lemon peel and so on. Sweetening with honey or sugar and the addition of milk made chocolate drinks and confections more addictive.

At one time, chocolate houses were as popular in Europe as coffee houses have become in the U.S.A. Schivelbusch comments that coffee was a “Protestant, northern drink” while chocolate was its “Catholic, southern counterpart”. However, as chocolate and cocoa spread from the aristocratic courts of Spain to become a more mundane drink in France, it became a more social, Bohemian, non-alcoholic alternative social drink in England and other northern countries. Eventually, the chocolaty drink, cocoa, declined in importance as it became a beverage directed at children, as an alternative to tea and coffee. Nevertheless, countries such as Switzerland and Belgium produced famous varieties of chocolate confections that appeal to ordinary and sophisticated consumers who accept that their delight in the product is a mild addiction, based on the sweetness and the deliciousness of the manufactured product. Surely, this makes the chocolate seed a spice, equal to spicy flavors such as vanilla and cinnamon.
Useful Parts:
All cocoa beans are fermented, dried, roasted, crushed into nibs or pieces, then further ground into a liquid mass usually containing 50% cocoa butter.” (Mulherin. Spices, 1992)

Constituents:  caffeine, flavonoids, phenylethylalamine, anandamide, magnesium, sulfur, oleic acid, theobromine, tryptophan
Medicinal Properties * Antioxidant * Aphrodisiac * Diuretic * Emmenagogue * Stimulant
The theobromine content may stimulate the brain, since it is an xanithine similar to coffee. Recently, the polyphenols in chocolate have been generously praised as being potent anti-oxidants that may prevent degenerative diseases, thus reducing the guilt sensations of chocaholics. However, true medicinal values have not been established for pure chocolate.

Medicinal Uses: * Cholesterol * Cough * Diet/weight Loss * Eczema * Hypertension * Nutrition

Chocolate is made from the fermented, roasted and ground beans taken from the pods of the tropical cacao tree. Cacao Theobroma, named for the Latin ‘food of the gods’, contains oleic acid which may raise good cholesterol. There is plenty more good news for those of us who are chocolate lovers. Dark chocolate’s cacao content has been shown to have positive effects on mood swings, coughing, high blood pressure 119 and even contains antibacterial agents that fight tooth decay. Chocolate contains stearic acid, which does not raise bad cholesterol levels, and cocoa butter which is in chocolate, contains oleic acid, which actually may raise good cholesterol.

There are over 350 known chemicals found in chocolate, including stimulants like caffeine, theobromine, phenylethylamine and anandamide. Theobromine, the alkaloid contained in the beans, resembles caffeine in its action, but its effect on the central nervous system is less powerful and does not have the sleep disturbing effects of caffeine. It may actually be a more effective cough medicine than traditional remedies making it a safe nighttime calmer for children. 120

Phenylethylamine (PEA) is partly responsible for the “high” that you get from eating chocolate. PEA facilitates the release of dopamine a naturally occurring chemical into your body. The neurotransmitter anandamide, also found in chocolate is responsible for the prolonged pleasurable sensation of the previous mentioned PEA. This positive feeling can help support your diet goals along with cardiovascular exercise and reduced calorie intake. Whatever the reason recent studies show that adults who eat chocolate on a regular basis are actually thinner that those who don’t and that modest, regular chocolate consumption might be calorie-neutral. 3

Chocolate – what women want!

Chocolate enjoys an reputation as an aphrodisiac, which may explain the tradition of chocolates and Valentines day. It’s interesting to note that most researchers claim that women prefer chocolate over sex. Cocoa Butter is an aromatic solid butter pressed from the roasted seeds of the cacao tree that brings a supple, luxurious feel to dry skin.

.
Historical View:
Cacao butter has been but lately introduced into the British and United States pharmocopoeias, but it has been long used on the Continent. It is peculiarly well adapted from its consistency, blandness, and freedom from rancidity, for the preparation of suppositories for which purpose it is official. It is also used as a basis for pessaries, as an ingredient in cosmetic ointments, and for coating pills and other purposes.”

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Disclaimer : The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplement, it is always advisable to consult with your own health care provider

Resources:

http://en.wikipedia.org/wiki/Theobroma_cacao
http://www.anniesremedy.com/herb_detail247.php
Medicinal Spices

Categories
Meditation

Manage Arthritis Pain The Creative Way

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How your mind may prove the best manager of pain.

Relieving pain has always been one of the chief goals of medicine, yet doctors traditionally haven’t addressed it as a separate problem, focusing instead on underlying diseases. That perspective is changing as studies find that relieving pain helps people fight their illnesses better. It’s now becoming common for doctors to view pain almost as a distinct disorder — or at the very least, a “fifth vital sign” (along with temperature, pulse, respiration, and blood pressure) that must be controlled for overall good health. Most treatments for arthritis both help ease pain and fight joint breakdown, but that’s only the start of pain-control methods at your disposal.

Take Your Mind Away
It’s clear that pain is as much a mental experience as a physical one. Ever get a sports injury that didn’t really hurt until after you stopped playing, laughed off a bump on the head, or kissed away a child’s boo-boo? That’s the nebulous power of the mind at work against all-too-real pain.

As pain signals zip back and forth between the brain and far reaches of the nervous system, they can be influenced in a number of different ways. One theory holds that gates in the nervous system’s circuitry can be closed to pain if competing signals use the same pathway. That may allow you to curtail pain by filling your head with more pleasant thoughts through meditation, hypnosis, or exercises using imagery. Other research suggests that the way you interpret pain can change its impact on the body, making a sense of control, good spirits, and lack of anxiety potent buffers against suffering.

Picture Yourself in a Boat on a River
You don’t need mind-blowing psychedelic excess to take your brain beyond your pain. You just need to focus on thoughts that are pleasant, calm, and engaging. Some of the best ways to do it:

1. Distract yourself. When pain flares, avoid dwelling on it by keeping yourself occupied. Any engaging activity such as reading, working a puzzle, watching TV, visiting friends, working on a craft, or going to an artistic performance can help. If you’re stuck with nothing to do, try mind games such as counting backward from 100, listing the 50 states, or remembering the names of all your primary school teachers.

2. Meditate. Settle into a comfortable chair in a quiet corner. Close your eyes. Breathe deeply. Focus your mind on a simple word or phrase tied to your breathing. Those are the basic elements of meditation, which can ease pain by calming both your mind and body.

3. Take a mental trip. Wherever you go, there you are — but your mind can still be far away: strolling a beach at sunset, saluting the world from a mountaintop, or playing care-free in your old childhood home. To practice the technique known as imagery, picture yourself moving from one vivid setting to another. To engage as much of your brain as possible, focus on these elements:

    • Sensation.

Imagine how your whole body is affected by the soothing rock of a boat in calm waters or the wafting of a gentle breeze on your skin.

    • Smells.

Olfactory signals are closely linked with memories and emotions, and are thought to calm the same part of the brain that processes pain.

    • Colors.

Vivid hues are not only a feast for the mind’s eye, they can also be used to represent your pain. Example: Visualize your pain as a red spot on your body that fades and dissipates as it’s struck by the warming rays of the sun.

    • Temperature.

Imagined warmth is often more soothing (unless, perhaps, you live someplace oppressively hot). Imagine yourself in the temperate dawn of a tropical paradise.

    • Setting.

Picture yourself in locations you associate with relaxation or happiness — an island, a childhood vacation site, a favorite room.

From: The Everyday Arthritis Solution

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