History of Sushi and Why It’s So Popular Today

Whether you like it raw, sashimi-style, flash-fried as part of a sushi roll, or chopped up in a Poke-style sushi bowl, eating raw fish no longer frowned upon in the US – and just about everyone has tried sushi at some point.
Whether you pair it with a glass of sake, a cocktail, a glass of wine, or any other beverage, sushi offers a unique and flavorful eating experience that’s unlike anything else. The cold, firm fish combined with rice, sauce, and other ingredients is truly one-of-a-kind and delicious.
Sushi has quickly become one of the most popular international dishes over the last century or so, and it’s easy to find a sushi restaurant anywhere in the world – especially in the United States, where there are over 4,000 sushi restaurants. But how did this delicious dish get its start, and become so popular in America? Was the idea of eating raw fish always accepted among the populace? Who is responsible for the popularity of sushi?
Get the answers to all of these questions – and more – by reading this article. We’ll give you a brief history of sushi around the world and in the US, and discuss why it’s so popular today. Grab a glass of sake and a piece of sashimi – and read on to get all of the details.

California Sushi Rolls Recipe

The Origin of Sushi

Sushi traces its origins back for millennia, to the rice fields of Asia – China, to be specific. This may be shocking to you, as most people assume that sushi was first created in Japan. However, this is not the case. While Japan is certainly the sushi capital of the world – and responsible for introducing the dish to travelers – sushi traces its origins back to a Chinese dish called narezushi.
This dish consisted of fermented rice and salted fish. And, despite what you may think, it wasn’t fermented and salted for flavor. The dish’s earliest known origin was in the 2nd century BC – so it predates refrigerators by nearly 2,000 years.
Because of this, narezushi was actually a very practical dish. The rice was fermented to preserve it, and the fish was also salted heavily to prevent the growth of bacteria and microorganisms – keeping it fresh longer, even when stored without any kind of refrigeration. And, interestingly, the rice was typically thrown out when eating the fish. It was used only to wrap and preserve the fish.
The dish spread from China to Japan in the 8th century. The first reference to “sushi” appeared in the Yoro Code, written in the year 718.
Over the following centuries, the dish slowly began to change. The Japanese began eating three meals a day, boiling their rice, and using rice vinegar to help ferment the rice more quickly. The smell of the preserved fish was still strong – but a faster fermentation process helped reduce the time it took to create the Japanese sushi dish.
By the middle of the 18th century, sushi spread to Edo, where three famous sushi restaurants – Matsunozushi, Kenukizushi, and Yoheizushi were opened. Thousands more of them followed in the late 18th century. One writer in 1852 said that for every 100×100 meter square block (cho) in Edo, there were 1-2 sushi restaurants!
However, this sushi was not quite the same as the sushi we know today. It was often cooked – due to a lack of refrigeration – and served in larger pieces. If you want to trace the history of sushi as we know it today, you’ll have to look at a chef by the name of Hanaya Yohei changed the world of sushi forever.
He found that, instead of just throwing out the rice, it could be tossed with a bit of vinegar, and a small sliver of fish could be placed on top, making a flavorful, bite-sized treat that was delicious, portable, and affordable for the masses. Thus, nigiri was born – and the history of sushi as we know it in the West began in Japan. Shortly thereafter, this dish would start to spread throughout the world.

24 Best Sushi Restaurants in Chicago Right Now

Sushi in Western Culture

Sushi had been introduced to the West by the early 1900s, following Japanese immigration after the Meiji Restoration. However, it was not popular among anyone except the upper-class, and as Japanese immigration declined in the late 1900s, it became much less common.
Sushi began becoming more popular again in the United States a few years after the conclusion of World War II, when Japan once again became open for international trade, tourism, and business. In the 1960s, this trend began to take hold in America in earnest, and middle-class Americans began trying sushi for themselves – and loving it.
Like most elements of food history, there is a great deal of debate surrounding exactly which restaurant introduced sushi to Western Diners – and it’s really not possible to determine exactly who was responsible for doing so.
However, Kawafuku Restaurant of Los Angeles is often credited with this honor – as it was one of the first restaurants to offer sushi. As you can imagine, though, the idea of eating raw fish took a little while to catch on in America – but by the late 1960s, sushi had become trendy, and new sushi restaurants were opening up all across the country.
To help Americans get used to the idea of eating sushi, many restaurants began experimenting with new taste combinations and sushi rolls. One of the rolls that became the most popular among Americans was the now-ubiquitous California Roll, which is an inside-out “makizushi” roll with cucumber, crab meat (or imitation crab meat), and avocado with white rice.
This flavor combination was instantly appealing to diners – and because the crab meat was cooked in the roll, diners didn’t have to be squeamish about eating raw fish – and as they got used to the idea, they were able to branch out into more traditional sashimi and nigiri dishes. Just like that, sushi restaurants became a national phenomenon.

Looking to the Future

Shrimp Tempura Roll Recipe - Authentic Japanese Sushi

Sushi is one of the most widely-eaten foods across the country. Even the least-adventurous diners among us have likely at least tried a sushi roll such as a California roll – and thanks to the continuous spirit of innovation among chefs, there are always new rolls and dishes to try.
This centuries-old Japanese staple has become a modern classic, and there are now hundreds of different sushi rolls you can try – with new rolls being created every day. From sushi using non-traditional ingredients such as raw and cooked beef, to other modern innovations like sushi bowls and sushi burritos, chefs all around the country are constantly trying new things.
Even if you’ve never been a fan of traditional sushi rolls, it’s easier than ever to find a sushi roll that you’ll enjoy. And the history of this dish is far from over – in fact, it’s still being written! In the future, we expect that more chefs will continue to experiment just like Hanaya Yohei did – and craft new dishes using raw fish and other traditional sushi ingredients.
We can’t wait to see what the future will hold. But, until then, expect to find us holding a pair of chopsticks in one hand, a glass of sake in the other, and sampling all of the current sushi rolls and dishes that are on offer at sushi joints across the country. Join us, won’t you? And don’t forget to bring your appetite.

The History of Sushi: A Story of Time and Taste

We hope that you’ve enjoyed this brief guide and overview of sushi’s history in America and throughout the world. This dish has grown in prominence in just a few decades, and it’s always fascinating to trace its history back to ancient times, and see how it’s changed and grown over the years, thanks to modern innovations like refrigeration, which have enabled sushi to be served everywhere in the world.
And if you love sushi as much as we do, you’ll definitely want to check out a few of our six locations, and see what dishes our chefs have cooked up, using both traditional and non-traditional sushi ingredients. We’ve got something for everyone – guaranteed.
So get in touch with us right away for more information about our menu and what we’ve got to offer. We have rolls for every palate – whether you’re an adventurous eater, or a sushi newbie who is still somewhat dubious about the idea of eating raw fish. At Roka Akor, you’re sure to discover your next favorite roll – crafted with love, and drawing from millennia of tradition.

Everything you need to know about phobias

A phobia is a type of anxiety disorder that causes an individual to experience extreme, irrational fear about a situation, living creature, place, or object.

When a person has a phobia, they will often shape their lives to avoid what they consider to be dangerous. The imagined threat is greater than any actual threat posed by the cause of terror.

Phobias are diagnosable mental disorders.

The person will experience intense distress when faced with the source of their phobia. This can prevent them from functioning normally and sometimes leads to panic attacks.

In the United States, approximately 19 million people have phobias.

What is a phobia?

Phobia face woman
Image credit: PeopleImages / istock

A phobia is an exaggerated and irrational fear.

The term ‘phobia’ is often used to refer to a fear of one particular trigger. However, there are three types of phobia recognized by the American Psychiatric Association (APA). These include:

Specific phobia: This is an intense, irrational fear of a specific trigger.

Social phobia, or social anxiety: This is a profound fear of public humiliation and being singled out or judged by others in a social situation. The idea of large social gatherings is terrifying for someone with social anxiety. It is not the same as shyness.

Agoraphobia: This is a fear of situations from which it would be difficult to escape if a person were to experience extreme panic, such being in a lift or being outside of the home. It is commonly misunderstood as a fear of open spaces but could also apply to being confined in a small space, such as an elevator, or being on public transport. People with agoraphobia have an increased risk of panic disorder.

Specific phobias are known as simple phobias as they can be linked to an identifiable cause that may not frequently occur in the everyday life of an individual, such as snakes. These are therefore not likely to affect day-to-day living in a significant way.

Social anxiety and agoraphobia are known as complex phobias, as their triggers are less easily recognized. People with complex phobias can also find it harder to avoid triggers, such as leaving the house or being in a large crowd.

A phobia becomes diagnosable when a person begins organizing their lives around avoiding the cause of their fear. It is more severe than a normal fear reaction. People with a phobia have an overpowering need to avoid anything that triggers their anxiety.

Symptoms

A person with a phobia will experience the following symptoms. They are common across the majority of phobias:

  • a sensation of uncontrollable anxiety when exposed to the source of fear
  • a feeling that the source of that fear must be avoided at all costs
  • not being able to function properly when exposed to the trigger
  • acknowledgment that the fear is irrational, unreasonable, and exaggerated, combined with an inability to control the feelings

A person is likely to experience feelings of panic and intense anxiety when exposed to the object of their phobia. The physical effects of these sensations can include:

  • sweating
  • abnormal breathing
  • accelerated heartbeat
  • trembling
  • hot flushes or chills
  • a choking sensation
  • chest pains or tightness
  • butterflies in the stomach
  • pins and needles
  • dry mouth
  • confusion and disorientation
  • nausea
  • dizziness
  • headache

A feeling of anxiety can be produced simply by thinking about the object of the phobia. In younger children, parents may observe that they cry, become very clingy, or attempt to hide behind the legs of a parent or an object. They may also throw tantrums to show their distress.

Complex phobias

A complex phobia is much more likely to affect a person’s wellbeing than a specific phobia.

For example, those who experience agoraphobia may also have a number of other phobias that are connected. These can include monophobia, or a fear of being left alone, and claustrophobia, a fear of feeling trapped in closed spaces.

In severe cases, a person with agoraphobia will rarely leave their home.

Types

The most common specific phobiasTrusted Source in the U.S. include:

  • Claustrophobia: Fear of being in constricted, confined spaces
  • Aerophobia: Fear of flying
  • Arachnophobia: Fear of spiders
  • Driving phobia: Fear of driving a car
  • Emetophobia: Fear of vomiting
  • Erythrophobia: Fear of blushing
  • Hypochondria: Fear of becoming ill
  • Zoophobia: Fear of animals
  • Aquaphobia: Fear of water
  • Acrophobia: Fear of heights
  • Blood, injury, and injection (BII) phobia: Fear of injuries involving bloodTrusted Source
  • Escalaphobia: Fear of escalators
  • Tunnel phobia: Fear of tunnels

These are far from the only specific phobias. People can develop a phobia of almost anything. Also, as society changes, the list of potential phobias changes. For instance, nomophobia is the fear of being without a cell phone or computer.

Causes

It is unusual for a phobia to start after the age of 30 years, and most begin during early childhood, the teenage years, or early adulthood.

They can be caused by a stressful experience, a frightening event, or a parent or household member with a phobia that a child can ‘learn.’

Specific phobias

These usually develop before the age of 4 to 8 years. In some cases, it may be the result of a traumatic early experience. One example would be claustrophobia developing over time after a younger child has an unpleasant experience in a confined space.

Phobias that start during childhood can also be caused by witnessing the phobia of a family member. A child whose mother has arachnophobia, for example, is much more likely to develop the same phobia.

Complex phobias

More research is needed to confirm exactly why a person develops agoraphobia or social anxiety. Researchers currently believe complex phobias are caused by a combination of life experiences, brain chemistry, and genetics.

They may also be an echo of the habits of early humans, leftover from a time in which open spaces and unknown people generally posed a far greater threat to personal safety than in today’s world.

How the brain works during a phobia

Some areas of the brain store and recall dangerous or potentially deadly events.

If a person faces a similar event later on in life, those areas of the brain retrieve the stressful memory, sometimes more than once. This causes the body to experience the same reaction.

In a phobia, the areas of the brain that deal with fear and stress keep retrieving the frightening event inappropriately.

Researchers have found that phobias are often linked to the amygdalaTrusted Source, which lies behind the pituitary gland in the brain. The amygdala can trigger the release of “fight-or-flight” hormones. These put the body and mind in a highly alert and stressed state.

Treatment

Phobias are highly treatable, and people who have them are nearly always aware of their disorder. This helps diagnosis a great deal.

Speaking to a psychologist or psychiatrist is a useful first step in treating a phobia that has already been identified.

If the phobia does not cause severe problems, most people find that simply avoiding the source of their fear helps them stay in control. Many people with specific phobias will not seek treatment as these fears are often manageable.

It is not possible to avoid the triggers of some phobias, as is often the case with complex phobias. In these cases, speaking to a mental health professional can be the first step to recovery.

Most phobias can be cured with appropriate treatment. There is no single treatment that works for every person with a phobia. Treatment needs to be tailored to the individual for it to work.

The doctor, psychiatrist, or psychologist may recommend behavioral therapy, medications, or a combination of both. Therapy is aimed at reducing fear and anxiety symptoms and helping people manage their reactions to the object of their phobia.

Medications

The following medications are effective for the treatment of phobias.

Beta blockers

These can help reduce the physical signs of anxiety that can accompany a phobia.

Side effects may include an upset stomach, fatigue, insomnia, and cold fingers.

Antidepressants

Serotonin reuptake inhibitors (SSRIs) are commonly prescribed for people with phobias. They affect serotonin levels in the brain, and this can result in better moods.

SSRIs may initially cause nausea, sleeping problems, and headaches.

If the SSRI does not work, the doctor may prescribe a monoamine oxidase inhibitor (MAOI) for social phobia. Individuals on an MAOI may have to avoid certain types of food. Side effects may initially include dizziness, an upset stomach, restlessness, headaches, and insomnia.

Taking a tricyclic antidepressant (TCA), such as clomipramine, or Anafranil, has also been found to help phobia symptoms. Initial side effects can include sleepiness, blurred vision, constipation, urination difficulties, irregular heartbeat, dry mouth, and tremors.

Tranquilizers

Benzodiazepines are an example of a tranquilizer that might be prescribed for a phobia. These may help reduce anxiety symptoms. People with a history of alcohol dependence should not be given sedatives.

In 2020, the Food and Drug Administration (FDA)Trusted Source strengthened their warning about benzodiazepines. Using these drugs can lead to physical dependence, and withdrawal can be life threatening. Combining them with alcohol, opioids, and other substances can result in death. It is essential to follow the doctor’s instructions when using these drugs.

Behavioral therapy

There are a number of therapeutic options for treating a phobia.

Desensitization, or exposure therapy

This can help people with a phobia alter their response to the source of fear. They are gradually exposed to the cause of their phobia over a series of escalating steps. For example, a person with aerophobia, or a fear of flying on a plane, may take the following steps under guidance:

  1. They will first think about flying.
  2. The therapist will have them look at pictures of planes.
  3. The person will go to an airport.
  4. They will escalate further by sitting in a practice simulated airplane cabin.
  5. Finally, they will board a plane.

Cognitive behavioral therapy (CBT)

The doctor, therapist, or counselor helps the person with a phobia learn different ways of understanding and reacting to the source of their phobia. This can make coping easier. Most importantly, CBT can teach a person experiencing phobia to control their own feelings and thoughts.

Takeaway

Phobias can be a source of genuine and ongoing distress for an individual. However, they are treatable in most cases, and very often the source of fear is avoidable.

If you have a phobia, the one thing you should never be afraid of is seeking help. The Anxiety and Depression Association of America (ADAA) offer a useful resource for locating a therapist. They also offer a range of talks on how to overcome specific phobias.

Meditation

Meditation is an ancient practice that dates back thousands of years. Despite its age, this practice is common worldwide because it has benefits for brain health and overall well-being. With the help of modern technology, researchers continue to expand their understanding of how meditation helps people and why it works.

What is meditation?

Meditation is a practice that involves focusing or clearing your mind using a combination of mental and physical techniques.

Depending on the type of meditation you choose, you can meditate to relax, reduce anxiety and stress, and more. Some people even use meditation to help them improve their health, such as using it to help adapt to the challenges of quitting tobacco products.

The practice of meditation is thousands of years old, and different forms come from around the world. But modern science has only started studying this practice in detail during the last few decades. Some of the biggest leaps in science’s understanding of meditation have only been possible thanks to modern technology.

On the outside, someone who’s meditating might not seem to be doing anything other than breathing or repeating a sound or phrase over and over. Inside their brain, however, it’s an entirely different story. Modern diagnostic and imaging techniques, like electroencephalography (EEG) and functional magnetic resonance imaging (fMRI) scans, show that meditation can positively affect your brain and mental health.

Is meditation a religious practice?

Yes and no. Meditation has foundations in ancient philosophies and several world religions, but you don’t have to be religious to meditate.

Some examples of religious and nonreligious methods of meditation include:

  • Buddhist: Several different forms of meditation have their origins in Buddhism (which is considered both a philosophy and a religion, especially depending on the nation of origin). Theravadan meditation is more common in Southeast Asia, especially in India and Thailand. Zen Buddhist meditation originated in China, and different forms of it eventually evolved elsewhere, such as Japanese Zen Buddhist meditation. Tibetan Buddhist tantric meditation comes from the former nation of Tibet, now an autonomous region of China.
  • Christian: Contemplation, which is when you focus intently on a question, idea, religious concept or deity, is a common practice in Christianity. Praying is often classified as meditation, especially when it takes this form.
  • Guided: This nonreligious form of meditation can happen with several people or one-on-one. It’s a common technique in counseling, therapy and group support settings.
  • Osho: This form of meditation, also known as “dynamic meditation”, comes from India and has its roots in Hinduism. Breathing exercises are deliberate and forceful.
  • Sufi: Sufism is a branch of Islam, and meditation is a common practice among people who follow it.
  • Taoist: Like Buddhism, Taoism is also considered a religion and philosophy. It originated in China and is best known through the writings of its founder, Laozi (also spelled “Lao Tzu” or “Lao-Tze”).
  • Transcendental: This form of meditation comes from India and is nonreligious. It involves using mantras, which are phrases or words people focus on and repeat aloud or in their minds.
  • Yoga: This is a physical form of meditation and exercise from India. It can take on religious and nonreligious forms.

How do you meditate?

There’s no one correct way to meditate. That’s because meditation can take many different forms. Experts have analyzed meditation practices and found that some common processes happen across different meditation forms. These are:

  • Body-centered meditation. This is sometimes called self-scanning. Doing this involves focusing on the physical sensations you can feel throughout your body.
  • Contemplation. This usually involves concentrating on a question or some kind of contradiction without letting your mind wander.
  • Emotion-centered meditation. This kind of meditation has you focus on a specific emotion. For example, focusing on how to be kind to others or on what makes you happy in your life.
  • Mantra meditation. This kind of meditation involves repeating (either aloud or in your head) and focusing on a specific phrase or sound.
  • Meditation with movement. This type of meditation can involve focusing on breathing, holding your breath or performing specific body movements. It can also involve walking while focusing on what you observe around you.
  • Mindfulness meditation. This form of meditation is about staying aware of what’s happening at the moment rather than letting your mind wander and worrying about the past or future. It can also involve a similar approach as body-centered meditation, using what you feel throughout your body as a foundation for your awareness of the world around you.
  • Visual-based meditation. This kind of meditation involves focusing on something you can see (either with your eyes or by concentrating on a mental image).

What exactly does meditation do?

In general, people who meditate are more likely to see the following benefits:

  • Decreased symptoms of anxiety, depression or post-traumatic stress disorder (PTSD).
  • Improved ability to think, concentrate and solve problems.
  • Better ability to adapt to and overcome emotional problems

Because mental health has a strong impact on the health of your body, those benefits also often bring improvements in how well you sleep, high blood pressure and heart function, and much more.

Why does meditation work?

Thanks to advances in technology, researchers and healthcare providers can see how meditation affects your brain. However, to understand some of these changes, it helps to know a little about brain structure.

In your brain, you have billions of neurons, which are cells that use electrical and chemical signals to send signals to each other. One neuron connects to thousands of others, which is how your neurons form networks across different parts of your brain. Those networks form different areas of your brain, which have different jobs and specialties.

Multiple research studies have found that people who meditate regularly have certain differences in their brain structure. Those changes usually involve brain tissue that’s denser or certain areas of the brain that are larger than expected, which is a sign that the neurons there have more connections to each other and the connections are stronger.

The affected areas of the brain are usually those that manage or control your senses (vision, hearing, etc.), your ability to think and concentrate, and your ability to process emotions. That means the brains of people who meditate regularly are healthier and less likely to show age-related loss of function. They also have a stronger ability to deal with and process negative emotions like fear, anger and grief.

How do I start daily meditation?

With so many different types of meditation to choose from, it can feel daunting to know which one you’re going to like best or will be most helpful for you. Fortunately, there are plenty of ways to narrow it down.

  • Research. Learning about the different types of meditation is a good first step to choosing one. You can do that research in books from a local library or bookstore or online from many sources. Cleveland Clinic’s Health Essentials page has dozens of articles that can offer tips, information and other resources to help you choose.
  • Talk to your healthcare provider. Your primary care provider or a mental health provider are both great sources of information on meditation. They can help you find meditation programs and instructors in your area.
  • Ask for guidance. Whether it’s from people you know or people with similar interests online, plenty of people know about and practice meditation. If you don’t know anyone directly, websites and social platforms like YouTube or Reddit may be a good place to start. There are even smartphone apps that can help you meditate.

Once you find a type of meditation to try, the following tips can help:

  • Learn what you like. Some people prefer meditating in the morning and others at night. Pick whichever time works best for you!
  • Make the time. Set aside time in your day for meditation and make it a part of your routine. Regular meditation is the key to getting the greatest benefits out of this practice.
  • Set the surroundings. Meditation is best in a place that’s quiet, calming and comfortable. Some forms of meditation involve sitting up, and others involve lying down. Some even require walking, so you may want to find a park or hiking trail that you like.
  • Don’t be afraid to ask for help. If meditation doesn’t come easily, you’re certainly not alone. Explore resources, either in person or online, and ask for guidance. There are plenty of people who are passionate about meditation who can offer input. You may even find a meditation instructor or class near you.

A note from Cleveland Clinic

Meditation is an ancient practice that comes in many forms and types. While meditation historically was a religious practice, you don’t have to be religious to do it and experience the benefits yourself. Thanks to advances in medical technology and science, experts now better understand how meditation affects your brain and body. And research shows there are many benefits — for your mind and body alike — that come with regular meditation. Whether you’re familiar with meditation or starting new, there’s no shortage of information and resources to help you take a deep breath, focus and find a way to make meditation work for you.

Homework

Section 1

Տեքստի թարգմանություն

Հավանաբար ամենաշատ ճանաչված սեղանի խաղը ամբողջ աշխարհով մեկ, դա Մոնոպոլիան է։ Այս խաղը խաղացողները մրցակցում են հարստության համար` գնելով, վաճառելով և վարձակալելով սեփականություն; խաղի հաջողության բանալին, բացի մի փոքր հաջողությունից, նրա համար է, որ խաղացողը ձեռք բերի մենաշնորհներ սեփականությունների կլաստերների վրա, որպեսզի հակառակորդներին ստիպեն վճարել չափազանց մեծ վարձավճարներ և վճարներ:

Չնայած խաղը հրապարակված է …

1. d) the game rules of Monopoly.

2. b) excessive

3. a) The Eiffel Tower

4. b) it brought back good memories.

5. c) a game manufacturing

Section 2

1. b) trembling

2. d) aisle

3. b) appeared

4. c) youngster

5. b) catching

1. c) proud

2. a) grew

3. a) sights

4. c) waste

5. d) taken

Classwork

(Book – link)

Section 1 – Text 3

Section 2 – Text 3, 4, 5
  1. a) wonderful

2. d) physical

3. c) consists

4. b) absorbs

5. b) shape

  1. a) claim

2. c) experiment

3. b) appeared

4. a) go

5. d) interesting

1. b) essential

2. c) chance

3. a) temperature

4. b) energy

5. b) forgetful

Irena Sendler

Image result for coco chanel young

When World War II broke out, Irena Sendler was a 29-year-old social worker, employed by the Welfare Department of the Warsaw municipality. After the German occupation, the department continued to take care of the great number of poor and dispossessed people in the city. Irena Sendler took advantage of her job in order to help the Jews, however this became practically impossible once the ghetto was sealed off in November 1940. Close to 400,000 people had been driven into the small area that had been allocated to the ghetto, and their situation soon deteriorated. The poor hygienic conditions in the crowded ghetto, the lack of food and medical supplies resulted in epidemics and high death rates. Irena Sendler, at great personal danger, devised means to get into the ghetto and help the dying Jews. She managed to obtain a permit from the municipality that enabled her to enter the ghetto to inspect the sanitary conditions. Once inside the ghetto, she established contact with activists of the Jewish welfare organization and began to help them. She helped smuggle Jews out of the ghetto to the Aryan side and helped set up hiding places for them.

When the Council for Aid to Jews (Zegota) was established, Sendler became one of its main activists. The Council was created in fall 1942, after 280,000 Jews were deported from Warsaw to Treblinka. When it began to function towards the end of the year, most of the Jews of Warsaw had been killed. But it played a crucial role in the rescue of a large number who had survived the massive deportations. The organization took care of thousands of Jews who were trying to survive in hiding, seeking hiding places, and paying for the upkeep and medical care.

In September 1943, four months after the Warsaw ghetto was completely destroyed, Sendler was appointed director of Zegota’s Department for the Care of Jewish Children. Sendler, whose underground name was Jolanta, exploited her contacts with orphanages and institutes for abandoned children, to send Jewish children there. Many of the children were sent to the Rodzina Marii (Family of Mary) Orphanage in Warsaw, and to religious institutions run by nuns in nearby Chotomów, and in Turkowice, near Lublin. The exact number of children saved by Sendler and her partners is unknown.

On 20 October 1943, Sendler was arrested. She managed to stash away incriminating evidence such as the coded addresses of children in the care of Zegota and large sums of money to pay to those who helped Jews. She was sentenced to death and sent to the infamous Pawiak prison, but underground activists managed to bribe officials to release her. Her close encounter with death did not deter her from continuing her activity. After her release in February 1944, even though she knew that the authorities were keeping an eye on her, Sendler continued her underground activities. Because of the danger she had to go into hiding. The necessities of her clandestine life prevented her from attending her mother’s funeral.

Yoga benefits beyond the mat

Yoga is a mind and body practice that can build strength and flexibility. It may also help manage pain and reduce stress. Various styles of yoga combine physical postures, breathing techniques, and meditation.

Types of yoga

There are many types of yoga. Hatha (a combination of many styles) is one of the most popular styles. It is a more physical type of yoga rather than a still, meditative form. Hatha yoga focuses on pranayamas (breath-controlled exercises). These are followed by a series of asanas (yoga postures), which end with savasana (a resting period).

The goal during yoga practice is to challenge yourself physically, but not to feel overwhelmed. At this «edge,» the focus is on your breath while your mind is accepting and calm.

A better body image

Yoga develops inner awareness. It focuses your attention on your body’s abilities at the present moment. It helps develop breath and strength of mind and body. It’s not about physical appearance.

Yoga studios typically don’t have mirrors. This is so people can focus their awareness inward rather than how a pose — or the people around them — looks. Surveys have found that those who practiced yoga were more aware of their bodies than people who didn’t practice yoga. They were also more satisfied with and less critical of their bodies. For these reasons, yoga has become an integral part in the treatment of eating disorders and programs that promote positive body image and self-esteem.

Becoming a mindful eater

Mindfulness refers to focusing your attention on what you are experiencing in the present moment without judging yourself.

Practicing yoga has been shown to increase mindfulness not just in class, but in other areas of a person’s life.

Researchers describe mindful eating as a nonjudgmental awareness of the physical and emotional sensations associated with eating. They developed a questionnaire to measure mindful eating using these behaviors:

  • Eating even when full (disinhibition)
  • Being aware of how food looks, tastes and smells
  • Eating in response to environmental cues, such as the sight or smell of food
  • Eating when sad or stressed (emotional eating)
  • Eating when distracted by other things

The researchers found that people who practiced yoga were more mindful eaters according to their scores. Both years of yoga practice and number of minutes of practice per week were associated with better mindful eating scores. Practicing yoga helps you be more aware how your body feels. This heightened awareness can carry over to mealtime as you savor each bite or sip, and note how food smells, tastes and feels in your mouth.

A boost to weight loss and maintenance

People who practice yoga and are mindful eaters are more in tune with their bodies. They may be more sensitive to hunger cues and feelings of fullness.

Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood. People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.

Enhancing fitness

Yoga is known for its ability to soothe tension and anxiety in the mind and body. But it can also have an impact on a person’s exercise capacity.

Researchers studied a small group of sedentary individuals who had not practiced yoga before. After eight weeks of practicing yoga at least twice a week for a total of 180 minutes, participants had greater muscle strength and endurance, flexibility and cardio-respiratory fitness.

Cardiovascular benefits

Several small studies have found yoga to have a positive effect on cardiovascular risk factors: It helped lower blood pressure in people who have hypertension. It’s likely that the yoga restores «baroreceptor sensitivity.» This helps the body senses imbalances in blood pressure and maintain balance.

Another study found that practicing yoga improved lipid profiles in healthy patients as well as patients with known coronary artery disease. It also lowered excessive blood sugar levels in people with non-insulin dependent diabetes and reduced their need for medications. Yoga is now being included in many cardiac rehabilitation programs due to its cardiovascular and stress-relieving benefits.

Before you start a new exercise program, be sure to check with your doctor.

Researchers are also studying if yoga can help people with depression and arthritis, and improve survival from cancer.

Yoga may help bring calm and mindfulness to your busy life. Find registered yoga teachers (RYT) and studios (RYS) through The Yoga Alliance.

Namaste.