December 30, 2011 in Massage Therapy, Wellness, Women's Health by empoweringwellness

Massage Therapy – A Cornerstone of Health

Why Now, More Than Ever, You Need a Massage – While you may be tempted to trim your wellness budget when economic times are tough, now more than ever, massage should play a role in reducing stress and strengthening the health of Americans.

When you feel your best, you are more likely to be able to face the challenges difficult times present. With greater health and peace of mind, you can face difficulties with poise, clarity of purpose, and strengthened emotional reserves.

Truly, massage is more than a luxury–it’s a vital part of self-care that has a positive ripple effect on us as we work, play, relax, live life, and care for others.

Invest In Yourself, Invest in Those You Love
In economically challenging times, it is vital to invest in preventative health care. The last thing you want is to get sick, have to take time off of work, and pay expensive medical bills. Staying healthy means maintaining your ability to take whatever life has to throw at you. Besides lowering stress levels and, in turn, reducing the risk of stress-related illnesses, massage also boosts immunity, helping you fight colds, flu, and other viral infections.

Here is a sampling of a long list of bodywork benefits:

- Ease anxiety.- Reduce the flow of stress hormones.- Improve sleep.- Boost the immune system.- Build energy levels.- Reduce fatigue.- Foster concentration.- Increase circulation.- Develop self-esteem.- Reduce frequency of headaches.- Release endorphins.

And if you think about it, massage is an excellent value. The price of massage has remained stable in recent years, as the cost of movies, dining out, and sports events has risen. Which of these has the power to improve your health and your outlook on life?

The positive effects of regular massage can have far-reaching effects in many areas of your life.

At Home
Massage therapy will also help families under stress create healthier households with clear-thinking and more relaxed moms and dads. Children are very sensitive and often pick up on tension in a household, parents who are taking care of themselves are more likely to be better caregivers and provide a sense of security to their kids. This goes for caregivers of aging parents and other family members.

At Work
The health benefits of massage can help forestall illnesses and lost work time, especially when you may be asked to produce more with fewer resources. Decision-making skills will be better and your performance is likely to be improved with a clear focus and more energy.

A hint for the boss: Research shows employees exhibit less stress and improved performance when given twice-weekly, 15-minute massages in the office!

For Health Conditions
Those with already existing health conditions can continue to reap benefits in the following ways. And proactively caring for health through massage may help reduce costly doctor visits and use of prescription and over-the-counter medications.

Research shows:
- Massage can reduce sports-related soreness and improve circulation–good to know when you may be exercising more to reduce stress.

- Deep-tissue massage is effective in treating back pain, arthritis, osteoarthritis and fibromyalgia. Fibromyalgia patients receiving massage also have less pain, depression, anxiety, stiffness, fatigue, and sleep problems.

- Massage reduces symptoms of carpal tunnel syndrome.

- Oncology patients show less pain, fatigue, nausea, anxiety and depression following massage therapy.

- Stroke patients show less anxiety and lower blood pressure with massage therapy.

- Massage therapy is effective is reducing postsurgical pain.

- Alzheimer’s patients exhibit reduced pacing, irritability and restlessness after neck and shoulder massage.

- Labor pain. Massage during labor appears to reduce stress and anxiety, relax muscles and help block pain. Some medical professionals believe massage also reduces tearing, shortens labor, reduces the need for medication and shortens hospital stays.

- Preterm babies receiving massage therapy gain more weight and have shorter hospital stays than infants not receiving massage.

- Massage is beneficial in reducing symptoms associated with arthritis, asthma, high blood pressure, and premenstrual syndrome.

There is now a body of research to support the benefits listed above. But there’s no greater testimonial than the person who is a regular receiver of massage. The first-hand experience of bodywork clients largely echo the same sentiment: bodywork enhances quality of life, and the return on your investment is great.

While bodywork feels like a luxurious mini-vacation, and you should by all means enjoy it, there is an actual physical need for massage. Maintaining a regular massage schedule will help you operate at your peak level–whether it be at work, at home, or at play. Invest in yourself, and book a massage today.

December 28, 2011 in Essential Oils, Wellness, Women's Health by empoweringwellness

A Guide to Health for 40-something Women

This is the fourth article in a six part series on women’s health. In today’s post, I include an essential oils formula for adrenal fatigue. During this stage of your life, it’s especially important to maintain hormonal balance and adrenal health is critical.

Your 40′s are full of change.

During this decade, a women begins the transition into perimenopause, the five-ten year period before the onset of menopause. Hormonal shifts such as an excess of estrogen and declining progesterone often lead to unpredictable moods, heavy flow, hot flashes, night sweats, headaches and weight gain.

Tips:

1. Strengthen the digestive system by adding digestive enzymes and probiotics to your daily regimen
2. Magnesium, selenium, iodine and vitamin A help improve thyroid function
3. Regular exercise and proper nutrition are especially important

Essential Oils Blend for Adrenal Fatigue / Burnout

• 3 drops Pine Needle essential oil
• 2 Frankincense essential oil
• 2 drops Pine Bark essential oil

This formula is wonderful for “re-setting” the adrenal/pituitary response. It is best used in a fractionated coconut oil or grapeseed oil base. Pine needle or balsam fir oil is excellent for burnout and exhaustion. Its rejuvenating properties aid in balancing adrenal hormones and have a positive effect on the nearby kidneys. Frankincense helps to regulate the endocrine system by balancing hormones in the body (especially the pituitary and pineal glands.)

Frankincense also oxygenates the brain. Pine bark essential oil acts a restorative to the adrenals and tired bodily systems.

December 27, 2011 in Essential Oils, Wellness, Women's Health by empoweringwellness

A Guide to Health for 30-something women

This is the third article in a series of six articles on women’s health. This article features some specific tips for women in their thirties.

In your 30′s you are feeling more confident in your identity but your body also begins to show subtle signs of aging. Many women in their 30′s are thinking of motherhood or are giving birth fo the first time. This is therefore the time to focus on adopting a healthy diet and balanced lifestyle.

Tips:

1. Get enough of vitamins A and D, which play a vital role in normal reproduction and fertility
2. Eat an anti-oxidant rich diet to help fight back breast cancer risk
3. Maintain an exercise routine
4. Perform regular, monthly breast self-examination</li>

Essential Oils Formula for Breast Health

This is a very simple blend that may be used daily. Combine essential oils with 1 teaspoon of carrier oil (fractionated coconut oil or grape seed oil work well) and massage into breasts. Don’t forget to massage into the arm pit, as this is where lymph nodes are located.

• 2 drops Geranium Essential Oil
• 2 drops Frankincense Essential Oil

December 20, 2011 in Aroma Touch Therapy, Wellness, Women's Health by empoweringwellness

A Guide to Health for 20-something Women

This is the second article in a six part series on women’s health. The first article focused on hormone balance and on the lifestyle choices one can make to facilitate balance. In today’s post, we’re going to focus on issues related to women in their 20′s.

In your twenties, you feel invincible!

Many women in their twenties are more worried about their weight than they are about their health. They are often unaware that what they eat has long-lasting effects. College life often means lots of junk food, stress, poor sleep and other unhealthy habits. Many women also start their careers in their twenties, which often goes hand in hand with demanding hours and take-out food. It’s therefore no surprise that the twenties can be a hormonally challenging period for women.

Tips for living a balanced lifestyle in your twenties

• Establish an exercise routine
• Maintain healthy eating habits
• Protect your skin
• Get a good night’s rest
• Manage stress

December 20, 2011 in Essential Oils, Women's Health by empoweringwellness

A Woman’s Guide to Health – Part 1

I wanted to share some information on women’s health that I’ve received from doTerra, the line of essential oils that I use in my practice. doTerra has developed a line of products specifically formulated for women’s health. This is the first in a 6 part series. And, I’ve also included an essential oil formula for hormone balance at the end of this post.

Women are incredible. They are strong, yet vulnerable; compassionate, insightful and always willing to sacrifice. Women are capable of so much and they often put the needs of others before their own; however, there is one women’s need that should not be her last priority – her health. Simple daily choices and general awareness can keep you vital and glowing for years to come.

Hormone health

Hormones play a profound impact on your health. Estrogen and progesterone stimulate, regulate and / or control all vital bodily functions in women, as well as affect certain neurotransmitters that determine mood and thinking processes. Is it any wonder that hormone balance is key to maintaining optimal wellness throughout your life?

What contributes to hormone imbalances?

• Sugar and sugar substitutes
• Refined carbohydrates
• Trans fats
• Caffeine
• Pesticide-laden foods
• Alcohol
• Dehydration
• Lack of sleep
• Stress and emotional upsets
• Chemicals in personal care products
• Lack of exercise

December 15, 2011 in Coaching, Wellness by empoweringwellness

Five Stress Busters for a Joyous Season

You enter the holiday season with the best of intentions — looking forward to time spent with family and friends, decorating, shopping, baking. But as soon as you pile holiday activities on top of an already busy life, you’re likely to find yourself relating more to Ebineezer Scrooge than Martha Stewart.

Consider these five suggestions to keep holiday stress at bay:

1. Determine a Shopping Budget – For many, gift giving is an important part of the holidays, serving as a way to express love and appreciation for friends and family. But when the credit card bills arrive in January, you may discover you’ve extended your holiday stress well into the New Year. Plan your budget in advance, determine what you can spend, and stick to the plan.

2. Create a Time Budget – Many will make a shopping budget, but what about making a time budget? Before accepting every invitation this year, decide ahead how many parties you can and want to attend while maintaining your sanity. Make choices about your time commitments based on what you’d really like to do this year, rather than what you think you should do or what you’ve always done. Don’t forget to leave time for yourself.

3. Set Food-Intake Boundaries – You’ll likely be tempted to eat in excess, and don’t be too hard on yourself if you don’t stick to your pre-holiday eating standards. But do decide ahead of time just how much you’ll deviate from your eating routine.

4. Stick to Your Exercise Regimen – Regular exercise is a powerful stress buster. You’ll feel better, sleep better, avoid weight gain, boost your immune system, and maintain a positive outlook about yourself. While it may seem like an easy time concession to make, don’t give in to the idea. Stick to exercise, and you’ll thank yourself for it.

5. Take Time to Rest – Take time from your schedule to honor the cycles of the season. The holidays fall during winter solstice — the shortest day of the year. Learn from nature, and get plenty of rest.

You can also relieve stress during the holidays, or during any time of the year by scheduling regular massage sessions. Take care of yourself and schedule a session with me today.

December 14, 2011 in Essential Oils, Massage Therapy, Wellness, Women's Health by empoweringwellness

Massage and Bodywork Goes Beyond Relaxation

As you lie on the table under crisp, fresh sheets, hushed music draws you into the moment. The smell of sage and other essential oils fills the air and you hear the gentle sound of massage oil being warmed in your therapist’s hands. Once the session gets underway, the daily stressors and aching muscles fade into an oblivious 60 minutes of relief, and all you can comprehend right now is not wanting it to end.

But what if that hour of massage did more for you than just take the pressures of the day away? What if that gentle, Swedish massage helped you combat cancer? What if bodywork helped you recover from a strained hamstring in half the time? What if your sleep, digestion, and mood all improved with massage and bodywork? What if these weren’t just “what if’s”?

Evidence is showing that the more massage you can allow yourself, the better you’ll feel. Here’s why:

Massage as a healing tool has been around for thousands of years in many cultures. Touching is a natural human reaction to pain and stress, and for conveying compassion and support. When you bump your head or have a sore calf, the natural response is to rub it to feel better. The same was true of our earliest ancestors.

Healers throughout time and throughout the world have instinctually and independently developed a wide range of therapeutic techniques using touch. Many are still in use today, and with good reason. We now have scientific proof of the benefits of massage — benefits ranging from treating chronic diseases and injuries to alleviating the growing tensions of our modern lifestyles. Having a massage does more than just relax your body and mind — there are specific physiological and psychological changes that occur, and even more so when massage is utilized as a preventative, frequent therapy and not simply mere luxury. Massage not only feels good, but it can cure what ails you.

The Fallout of Stress
Experts estimate that 80 percent to 90 percent of disease is stress-related. Massage and bodywork is there to combat that frightening number by helping us remember what it means to relax. The physical changes massage brings to your body can have a positive effect in many areas of your life. Besides increasing relaxation and decreasing anxiety, massage lowers blood pressure, increases circulation, improves injury recovery, encourages deep sleep, and increases concentration. It reduces fatigue and gives you more energy to handle stressful situations.

Massage is a perfect elixir for good health, but it can also provide an integration of body and mind. By producing a meditative state or heightened awareness of the present moment, massage can provide emotional and spiritual balance, bringing with it true relaxation and peace.

The incredible benefits of massage are doubly powerful if taken in regular “doses.” Researchers from the Touch Research Institute (TRI) at the University of Miami, found that recipients of massage can benefit even in small doses (15 minutes of chair massage or a half-hour table session). They also note that receiving bodywork two to three times a week is even more beneficial. While this may not be feasible, it’s nice to know that this “medicine” only gets better with frequency.

What It Does
In an age of technical and, at times, impersonal medicine, massage offers a drug-free, non-invasive, and humanistic approach based on the body’s natural ability to heal itself. Following is a brief list of the many known, research-based benefits of massage and bodywork:

- Increases circulation, allowing the body to pump more oxygen and nutrients into tissues and vital organs,

- Stimulates the flow of lymph, the body’s natural defense system, against toxic invaders. For example, in breast cancer patients, massage has been shown to increase the cells that fight cancer. Furthermore, increased circulation of blood and lymph systems improves the condition of the body’s largest organ — the skin,

- Relaxes and softens injured and overused muscles,

- Reduces spasms and cramping,

- Increases joint flexibility,

- Reduces recovery time and helps prepare the body for strenuous workouts, reducing subsequent muscle pain of athletes at any level,

- Releases endorphins — the body’s natural painkiller — and is proving very beneficial in patients with chronic illness, injury, and post-op pain,

- Reduces post-surgery adhesions and edema and can be used to reduce and realign scar tissue after healing has occurred,

- Improves range-of-motion and decreases discomfort for patients with low back pain,

- Relieves pain for migraine sufferers and decreases the need for medication,

- Provides exercise and stretching for atrophied muscles and reduces shortening of the muscles for those with restricted range of motion,

- Assists with shorter labor for expectant mothers, as well as reduces the need for medication, eases postpartum depression and anxiety, and contributes to a shorter hospital stay.

The benefits of massage are diverse. No matter how great it feels, massage isn’t just a luxury, it’s a health necessity.

Take the first step. Schedule an appointment with me today by using my online scheduling system.

December 13, 2011 in Wellness, Women's Health by empoweringwellness

Is the season getting you down?

In northern climates when the heavy snows fall and the sun moves south, many people find their moods shift from upbeat to downright depressed. The severe form of winter depression–called seasonal affective disorder, or SAD–affects at least two million North Americans. Another thirty-nine million experience milder symptoms of moodiness and extended sleep patterns that somewhat resemble hibernation.

Overeating, sleeping for prolonged periods, mood swings, carbohydrate cravings, and weight gain during winter months may be more than just symptoms of cabin fever. They can suggest a biochemical reaction caused by a lack of exposure to sunlight.

Like all living things, we humans are sensitive to the seasons and sunlight. We secrete a hormone called melatonin, which helps us sleep at night and stay awake during the day. Melatonin production is directly linked to sun exposure. So, as the days get shorter during the winter, our bodies produce more and more melatonin and we can literally feel like going into a cave and hibernating.

Many SAD sufferers manage their seasonal depression with daily exposure to full-spectrum lamps or light boxes. By getting daily doses of natural light, they can fool their brains into thinking it’s summertime, and their need to sleep decreases.

Recent research shows that timing these light therapy sessions to our natural biological clocks is even more beneficial than usage during the day. Exposure to natural spectrum bright light for thirty minutes on awakening is twice as effective as evening sessions, and one study found this practice actually had an 80 percent chance of sending SAD into remission.

If winter blues are getting to you, consider investing in a full spectrum lamp and use it first thing in the morning–because SAD is for the bears.

Take the first step. Schedule an appointment with me today by using my online scheduling system.

December 9, 2011 in Body image, Emotional Healing, Massage Therapy by empoweringwellness

Stop Judging Your Beautiful Self

My recent article and video about Lomi Lomi massage has sparked a discussion about body image. Today, I’m featuring an article written by Rebecca Jones who is a colleague from the Associated Bodywork and Massage Professionals (ABMP) association. Rebecca continues the discussion here with her article about the positive impact that touch therapy can have on body image.

Massage Fits You (yes, YOU!)
Rebecca Jones

Sol Benson loathed her body. It went beyond mere embarrassment at how “fat” she was. Deeper still was the conviction that her body was unworthy of love, underserving of nurturing.

And it was that alienation from her own body that for years kept Benson, a professional dancer who has waged a lifelong battle with anorexia, from getting massage. “I stayed away because getting a massage was being good to myself,” said the 45-year-old Colorado mother of two, whose own mother and brother are massage therapists. “If I’m on a weight loss cycle, it’s like ‘I don’t deserve love, I don’t deserve food, I don’t deserve to feel good about myself.’”

Benson credits Mary Rose–a Boulder, Colorado, massage therapist who has developed a special style of acupressure for the physically fragile–with understanding her psychological fragility enough to help her turn massage into a tool for healing, rather than a doorway to despair.

It was the tender care from Rose, Benson explains, that helped the process. Her nonjudgmental ways helped Benson maintain balance. If, however, Rose had brought up weight, or in this case, the lack thereof, Benson admits it could have sent her into another purging cycle.

Managing Body Image
Benson’s story illustrates just how complex the issues of body image can be in 21st century America and just how valuable bodywork is in mending distorted body image.

Developing a positive body image is about becoming present, grounded, open, aware, and unafraid to find what’s at the core and work through it. It’s about being mindful, and listening to what your body has to say–a big step on the way to a healthier lifestyle and not necessarily an easy one to take. It requires courage and hard work to learn self-acceptance. And bodywork can play a key role in this endeavor.

With America in the grip of an obesity epidemic–while at the same time holding up waif-like thinness as a cultural ideal–many people are worried about excess pounds and the harsh judgments that accompany them. Embarrassment at the thought of uncovering imperfect bodies for the close contact of a massage or bodywork session drives away untold numbers of potential clients.

The problem isn’t limited to issues of weight. Many people avoid massage because of embarrassment about acne, surgical scars, birthmarks they consider unsightly, or some other physical deformity or flaw.

“A really common one is, ‘I have such ugly feet,’” Rose says. “I always laugh and say that in 20 years, I haven’t seen an ugly foot yet. People just have bad attitudes about their feet. In general, people are so self-judgmental.”

Relax, Really
Massage therapists specialize in the human body. They don’t judge. Rather, they see anatomy.

“This is something that’s so prevalent and something we deal with daily,” says Jonathan Burt, 27, a Detroit massage therapist and massage instructor. “I can’t tell you how often I’ve heard, ‘I have to wait until I get into shape before I come in for a massage.’ Clients think they have to be in shape before they can relax.” Newsflash: Relaxation is not exclusive to model body types.

Given the increased blood flow that results from massage, as well as the benefits to the lymphatic and other body systems, Burt believes overweight people and others who suffer from limited mobility are the people most likely to benefit from a good massage. That’s why he especially treasures his larger clients.

The idea of taking your clothes off for a massage is often more intimidating than the reality. In fact, practitioners make draping an art form, ensuring the client doesn’t feel exposed. And by the way, says Burt, you’re not the only imperfect body around here. “We all have flaws,” says Burt, who gave his first massage at age seven, when his grandmother, a double amputee, asked him to massage her stumps. “Myself, I’m not the American Gladiator. I inform people I have flaws as well, and I’d be more than willing to help them overcome their self-consciousness.”

Viewpoint: Compassion
We’re all in this together, and your massage therapist is operating from a place of compassion. Your practitioner is there to create and hold a safe space for you. Says Charlie Murdach, 38, a Portsmouth, New Hampshire, massage therapist, “For me, it’s meeting the person where that person is and addressing that person in an appropriate and compassionate way.”

Murdach, who has been a massage therapist since 1990, says he has yet to meet a potential client that he can’t help, regardless of that person’s physical condition. He believes this is due to the massage therapist’s ability to avoiding forcing anything, but to also being open to the possibility that miracles can happen.

Murdach explains your practitioner’s role: “Whatever is going on with that person, whether it’s a deformity or some type of disability, I make sure I can step up and hold the waters calm for that person. It doesn’t matter if they’re missing an arm, or have a deformed hand, the person who is standing there desires to move forward.”

Getting a massage can do wonders for body image and help bridge the disconnect between the physical and emotional. A wounded psyche can lead you to believe you don’t deserve a massage, and this is when you need it the most!

Take the first step. Schedule an appointment with me today by using my online scheduling system.

December 8, 2011 in Healthy Eating, Wellness by empoweringwellness

The Health Benefits of Ginger

I found this article on the website of my professional association, Associated Bodywork and Massage Professionals and thought I would share. I am a big proponent on the health benefits of ginger; it is a regular part of my diet, and I hope this information is helpful to you too!

Easing Nausea, Joint Pain, and Allergies

This pungent spice is found in cuisine around the globe, but ginger has also been used for more than 2,500 years for its medicinal properties. The ancient Chinese knew that it aided in the absorption of many herbal preparations and they prescribed it extensively as a digestive tonic.

A native root of southeast Asia, ginger is a potent ally in the treatment of nausea, motion sickness, and joint pain. Current research confirms ginger’s efficacy as an anti-inflammatory, GI calmative, and antihistamine. The active ingredients found in ginger — gingerols and shagoals — lower levels of prostaglandins, the chemicals responsible for pain and inflammation in joints and muscles. By reducing prostaglandins, ginger can even have a positive effect on heart health and circulation because chronic, systemic inflammation increases the risk of heart attack and blood vessel compromise.

Ginger comes in several forms. Fresh and dried ginger is available in supermarkets for use in cooking. It’s also available in capsules, an extract pill form, prepackaged tea bags, crystallized, and as a topical oil.

Recommended Uses

Motion Sickness and Nausea

Most medications for nausea and motion sickness work to calm the nervous system and can cause drowsiness and dry mouth. On the other hand, ginger calms the digestive tract directly and has been shown to reduce nausea after surgery and chemotherapy. For motion sickness, take 100 mg two hours before departure and every four hours afterwards or as needed.

Arthritis and Muscle Aches

Massage ginger oil into affected areas and/or take up to 1 g of powdered ginger daily to reduce inflammation.

Colds and Allergies

Drink up to 4 cups of ginger tea daily or enjoy authentic ginger ale (made from real ginger).

While ginger has no known side effects, it’s always a good idea to consult your health care practitioner to make sure it’s right for you.