Lifestyle changes are the first line of defense for every Meniere’s disease patient.
Some people respond to these changes better than others, but everyone seems to improve to some degree, even if they don’t benefit as much as they had hoped they would.
In this 16 minute video, I outline some of the most important lifestyle changes that you can make to improve your Meniere’s disease symptoms.
Topics Include: Dietary changes, managing stress, physical fitness, improving sleep, treating allergies, and creating routines.
Links and resources mentioned in the video:
All of the following techniques are taken from my book, Mind Over Meniere’s: How I Conquered Meniere’s Disease and Learned to Thrive:
Technique #1 – Stomach Breathing Meditation
Stomach breathing is a simple and powerful approach to meditation. For beginners, it’s a great way to get started. It can be done while sitting or lying down.Turn the lights off and get comfortable. Set a timer for 5-10 minutes and turn your phone off or on silent to avoid distractions.
Close your eyes and start taking slow deep breaths into your diaphragm. Consciously relax your muscles, starting with your feet and working your way up to your head. As you continue to breathe, focus your mind on the physical sensations of your abdomen. Feel the movement of the muscles as they expand and contract. Continue until your timer goes off. If you catch your thoughts drifting away from your stomach, gently guide your focus back. You will find that this happens less and less over time.
Technique #2 – Counting Breath Meditation:
This is another great technique for beginners. It can be done sitting or lying down. Set a timer for 5-10 minutes and make sure you will not be distracted. Turn the lights off and get comfortable. Again, consciously relax your muscles, starting with your feet and working your way up to your head.
With each inhale, hold your mind completely blank. As you exhale, count the breath (in your mind) throughout the whole exhale.
It goes like this: inhale (mind blank), exhale (ooooonnnnnnneeeeee), inhale (mind blank), exhale (tttttttwwwwwwooooooooo), inhale (mind blank), exhale (ttttthhhhhrrrrreeeeeee), and so on. Keep going until you count your 10th exhale, and then start over back at one. Repeat until your timer goes off. If you catch your mind drifting, gently bring it back to the exercise and start the count back at one.
Technique #3 – Mantra Meditation:
Mantra meditation has become very popular worldwide as a result of the Transcendental Meditation movement, also known as TM. TM is taught through a paid course, where an instructor gives a private mantra to the student. Many people report that having an instructor and having to pay for classes helps to keep them accountable, and as a result, the habit sticks.
It is not necessary, however, to pay for TM classes. Mantra meditation can be done on your own. First though, you have to select a mantra. You can use “Om” if you’d like, but really any word will do. Whatever word you choose, its purpose is to act as a point of focus for your mind.
Like the previous two techniques, it can be done sitting comfortably or lying down. Set a timer and make sure you will not be distracted. Close your eyes and consciously relax your muscles, starting with your feet and working your way up to your head. Start to breathe deeply into your diaphragm. After each breath, mentally repeat your mantra. Focus your attention on the mantra and hold your mind clear as you take each breath. If you find your thoughts drifting, that’s okay. Just gently bring your focus back to the mantra. Repeat this until your timer goes off.