Author Archives: Monica

Massage and Cancer

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A Viable Option?
There’s no doubt that cancer patients can benefit from massage therapy. In fact, bodywork can serve as a nurturing healthcare option during the stressful, doctor appointment-ridden time of oncology management.

“Cancer treatment places a heavy toxin load on the body, which massage can help eliminate,” says Gayle MacDonald, author of Medicine Hands: Massage Therapy for People with Cancer. “However, too much too fast may be more than the client’s body can comfortably handle. Skilled touch is beneficial at nearly every stage of the cancer experience, during hospitalization, the pre- or post- operative period, in the out-patient clinic, during chemotherapy and radiation, recovery at home, remission or cure, and in the end stage of life.”

The benefits of massage for these clients include improved blood circulation, equalized blood pressure, and help with fatigue and nausea. The place to start is by consulting with your physician and your massage therapist. For those who are two to three months out from treatment, bodywork that can be used includes lymph drainage therapies, trigger point therapy, neuromuscular therapy, myotherapy and myofascial release, among others. It’s better to wait before receiving deeper work.

While hospitalized, some appropriate techniques include cranialsacral therapy, polarity therapy, reiki and Therapeutic Touch. MacDonald says no matter how severe the treatment’s side effects, there’s always a way to administer some type of bodywork. According to massage therapist and former oncology nurse Cheryl Chapman, while it’s important to receive touch from a qualified practitioner who has worked with cancer patients before, “Touch is always appropriate–there isn’t anyone who is untouchable.”

If you or someone you love is battling cancer, consider massage as a therapeutic, nurturing choice to help navigate this difficult journey.
#cancer

Managing Arthritis

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Exercise and Bodywork Keep Joint Pain at Bay
The word arthritis strikes fear in the hearts of older adults. It often signifies aging, pain, inactivity, and disability. However, new research shows moderate physical exercise can actually ease arthritis symptoms by decreasing pain and increasing a person’s likelihood of living a normal life.

Understanding Arthritis
The most common form of arthritis– osteoarthritis, or also known as degenerative arthritis–affects more than twenty million Americans. Osteoarthritis (literally meaning “bone-joint inflammation”) is caused by wear and tear on joint surfaces and most frequently involves the hips, knees, lower back, neck, and fingers. More than half of people over sixty-five have some evidence of osteoarthritis on X-rays, although it doesn’t always manifest as symptoms.

Many problems arise from a sedentary lifestyle. Joints lose flexibility and muscles lose strength, feeding the cycle of pain, inactivity, and more pain.

Exercise Offers Sweet Relief
Vigorous walking, swimming, and bicycling boost the release of powerful endorphins, the body’s natural painkillers. When done four to five days a week, these aerobic activities improve general cardiovascular health and aid in weight management (obesity is the single biggest risk factor for osteoarthritis).

Strengthening and stretching exercises targeted at maintaining joint flexibility and muscle strength–especially for at-risk joints–slow the progression of degenerative arthritis. Yoga classes and moderate weight lifting programs are excellent ways to improve strength and flexibility. Bodywork can also provide relief.

If arthritis is slowing you down, get serious with your exercise plan. Consult your physician; work with a professional trainer, physical therapist, yoga instructor, or massage therapist; and start a gentle, progressive exercise program. Your joints will reward you for it, and you’ll free yourself from arthritic pain.
#arthritis

The Art of Bathing

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Simple Recipes to Soothe Mind and Body
From bubble baths to essential oils to Dead Sea salts, prepared bath products are designed to enhance a bathing experience, but they can be expensive. Instead of spending the extra money on special bath products, try one of these natural, simple bath recipes with ingredients you probably already have in your cupboard or refrigerator.

Epsom Salts
Add 2 cups Epsom salts to bath water. Magnesium sulfate, or Epsom salts, has been used for centuries as a folk remedy, and research now confirms its numerous benefits. The second most abundant element in human cells and a crucial component for bone health, magnesium is also needed for muscle control, energy production, and the elimination of toxins. Magnesium eases stress, aids sleep, and improves concentration while reducing inflammation, joint pain, and muscle cramps. Sulfates help to flush toxins from the body, prevent or reduce headaches, and even improve brain function.

Most American diets are deficient in magnesium. However, one of the best ways to boost dietary intake is by bathing in Epsom salts, which are readily absorbed through the skin.

Milk
Add 2-4 cups milk or buttermilk to bath water. Rich in calcium, protein, and vitamins, milk replenishes the skin, while lactic acid found in milk acts as a natural exfoliant. A member of the alpha hydroxy acid family, lactic acid breaks the glue-like bonds between the outer layer of dead skin cells. Soak in a milk bath for 20 minutes, then gently scrub skin with a loofah or washcloth.

Honey
Add 1/4 cup honey to bath water. A fragrant, natural humectant, honey helps skin attract and retain moisture. Its antibacterial and anti-irritant properties make it an ideal cleansing and soothing additive to a warm bath.
#art

De-stressing the Commute

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Turning Road Rage into Road Sage
The average American commuter spends an hour a day driving to and from work. During this stressful, stop-and-go time, it’s likely that blood pressure increases, adrenaline begins pumping, and muscles constrict and tighten. By the time you get home, you’re wiped out and grumpy, and you have less to offer to those you come home to. If this sounds familiar, recognize that you have the power to reduce commuter stress. Here are a few tips to make your commuter time contribute to — rather than detract from — your life.

– Employ adjustable back cushions, pillows, wedges, and lumbar supports for a more comfortable commute.

– To successfully sidestep the late-afternoon slump often caused by the stress hormone cortisol, keep some healthy snacks within arms reach. Celery, string cheese, water, and nuts — especially almonds — are good options for the drive home.

– Borrow books-on-tape/CD from the library. Consider purely entertaining novels to ease the intensity of your drive.

– Learn a foreign language. Libraries also loan out these types of tapes and CD, too.

– Use your commute as an opportunity for spiritual or emotional growth. When stressing about a traffic jam, remind yourself that it’s completely out of your control. Remember, attitude is everything.

– Practice breathing. When stress occurs, breathing becomes shallow and constricted. Taking full, deep breaths gives the body more oxygen, helping to regulate physical and mental function. Exhaling fully releases tension and built up toxins.
#commute

Secrets of Sleep

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We’ve all heard it before: get your eight hours of sleep and watch your life improve. But the reason we’ve all heard it is because it’s true, and research keeps showing the importance of sleep and its variety of health benefits.

The National Sleep Foundation says there is no “magic number” of hours for optimum sleep benefits, but that different age groups, and even different individuals, need different amounts of sleep. General recommendations are 7-8 hours per night for adults, while children often need 10-11 hours. Getting less than what you need has been linked to an increased risk of diabetes, heart problems, psychiatric conditions, and more.

Here’s a quick look at some new findings that reveal the secrets of sleep, and also how to get more of it.

– Sleep Suppresses Appetite: Just one night of sleep loss can increase brain activity in the region that contains appetite sensation in response to food images, increasing the long-term possibility of becoming overweight. “Lack of Sleep Makes Your Brain Hungry,” The Journal of Clinical Endocrinology Metabolism.

– Naps for Your Noggin: The right side of the brain, which is generally associated with creativity, is active during so-called power naps, while the left brain remains mostly quiet. While it is not clear what exactly is happening during these brief rest periods, researchers suspect the brain is conducting important memory tasks. “‘Power Naps’ May Boost Right-Brain Activity,” Health.com.

– Cherry on Top: Drinking tart cherry juice increased melatonin in study participants, improving sleep efficiency, quality, and time. “Effect of Tart Cherry Juice on Melatonin Levels and Enhanced Sleep Quality,” European Journal of Nutrition.
Jed Heneberry
#sleep

Handwashing for Your Health

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How to do it and why it helps
You know that washing your hands is important, but studies suggest that washing frequently and thoroughly can help keep you, and the people you come in contact with, healthier.

Clean and Healthy Researchers in Denmark instructed students to wash their hands three times a day. According to the study, which was published in the American Journal of Infection Control (August 2011), the children that learned new habits significantly reduced their amount of absences due to illness.

Sanitizers or Soap? A study by the American College of Preventive Medicine showed that alcohol-based hand sanitizers are less effective than soap at preventing outbreaks of norovirus in long-term care facilities.

The Centers for Disease Control and Prevention (CDC) recommends using these sanitizers with at least 60 percent alcohol. Here is some more hand-washing advice from the CDC:

When Should You Wash Your Hands?–Before, during, and after preparing food and before eating
–Before and after caring for someone who is sick
–Before and after treating a cut
–After using the toilet or changing diapers
–After blowing your nose, coughing, or sneezing
–After touching an animal or animal waste
–After touching garbage

What Is the Right Way to Wash Your Hands?–Wet your hands with clean, running water and apply soap.
–Rub your hands together to make lather, then scrub the entire hand.
–Don’t forget the backs of your hands, between your fingers, and under your nails.
–Continue for at least 20 seconds.
–Rinse your hands well under running water.
–Dry your hands using a clean towel or air-dry them.
#handwash

Boost Your Immune System

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Lymphatic Drainage Therapy Fights Infection
Does your immune system work overtime? If so, you might want to give it a boost by seeing a massage therapist or bodyworker trained in lymphatic drainage therapy. This technique can boost your immunity by increasing the production of antibodies, stimulating circulation, moving congestion out of the body, and reducing swelling, especially after surgery.

The lymphatic system supports our body’s immune function and involves several organs, glands, and tissues, hundreds of lymph nodes, and a network of vessels. A clear lymph fluid flows through these vessels and carries the metabolic waste (bacteria, dead cells, fats, fluids, proteins, and viruses) to the lymph nodes, where it is filtered. These nodes often swell when we are sick.

The lymphatic drainage techniques used by massage therapists and bodyworkers gently stimulate lymph nodes, help correct swelling and stagnation in those nodes, reduce local fluid retention, boost the overall immune system, and provide relaxation. As an essential tool in the treatment of lymphedema (excess lymphatic fluid), this therapy is often applied postoperatively and can be especially beneficial for breast cancer patients.

Administering this treatment requires advanced training and is performed with gentle, massage-like strokes. There should be no discomfort involved; in fact, you may feel you are hardly being worked on at all.

Aftercare After your lymphatic drainage treatment, it’s possible you could feel some mild, flu-like symptoms, depending on how much strain your body has been under prior to treatment. This strain may be due to environmental pollutants, medication, and diet. Most people leave a session simply feeling relaxed, but if you don’t feel at the top of your game, drink plenty of water, limit your salt intake, and stay physically active.

Lymphatic drainage is one way to give your wellness a boost in a busy world that makes many demands on your immune system.
#lymphatic

Flax Facts

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Reap the Health Benefits of This Little Seed.
Flaxseed, the humble little brown seed with a nutty flavor, is a powerhouse in the nutrition world. It’s able to reduce blood pressure, decrease risk of heart attacks and stroke, improve skin quality, help control blood sugar levels, reduce cholesterol, and even prevent breast and colon cancer–all in a single seed!

But what makes flax so powerful? Flaxseed contains high concentrations of alpha linoleic acid, a form of omega-3 fatty acids, which serve as the basic building blocks of cell walls. Additionally, flax is high in lignans, powerful antioxidants known for alleviating menopausal symptoms and fighting breast cancer. There are three forms of flaxseed, making it easy to incorporate into your diet.

Flax Oil While available in capsule form to be taken as a supplement, flax oil is best consumed as a food to get the most benefits from it. Many nutritionists often recommend purchasing the oil in small quantities, storing it in the refrigerator, and consuming a daily intake of two tablespoons. You can add a tablespoon to your morning smoothie or substitute flax oil in the vinaigrette dressing for your salad.

Flax oil breaks down to trans fats when heated, so it should never be used in cooking. While lower in lignans than other forms of flax, the oil is sometimes processed to preserve the lignans. Check the label for details.

Flaxseeds Whole seeds are sure to have all the nutritional benefits of flax. Simply add these to your granola or salads for a nutty flavor. If a little tough on the teeth, grind them in a coffee grinder and sprinkle on foods. One note: raw, whole flaxseeds contain chemicals that can affect thyroid function. To get around this, simply toast the seeds in the oven for twenty minutes at 250 degrees, or limit your consumption of raw seeds to three to four tablespoons a day.

Flax Meal Ground flax meal is another option to get the powerful nutritional value of flax. Add a tablespoon of it to your smoothies for extra fiber, or stir it into your oatmeal in the morning.
#flax

Hibernating is for the Bears

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Plan to Stay Fit This Winter

Winter’s here, and you’ve moved your running shoes to the back of the closet until April. Yet that piece of pumpkin pie has your name on it.

With the onset of colder weather, shorter days, and snow-covered streets, we eat more and exercise less, waiting for the spring thaw to get back in shape. Instead of having to make New Year’s resolutions to lose holiday weight and join a health club, why not set goals to stay fit this winter?

Move Fitness Indoors Winter is the perfect time to start a weight-training program. When it’s sunny and warm in summer, you’d rather be outside cycling or rock climbing. When it’s snowing, why not lift weights for 30 minutes during lunch? Statistics show that more people suffer heart attacks in winter from shoveling snow, often because they’re out of shape. With regular strength training, you’ll be able to shovel that snow and get a head start with outdoor sports when spring comes around.

Walk Outside on Weekends Going for a jog or walk during mid-day when the sun is high is a great time to get outside and catch a few rays. Be sure to dress warmly, wear sunscreen, and drink plenty of water. Dehydration is most common in colder months when you’re less aware of fluid loss.

Take a Dance Class Accept that invitation to the New Year’s Eve celebration and take a class in ballroom dancing. While you’re dancing, you’re not hanging around the buffet table or the bar, and your waistline will thank you for it.

Rediscover Ice Skating Whether it’s on a frozen pond or at a rink, ice skating provides seasonal exercise opportunities, especially good for the legs. And it’s great fun, bringing out the kid in all of us.

Consider Snowshoeing Snowshoeing is just a matter of strapping snowshoes onto your boots and walking. Snowshoes make hiking trails and snowy city parks accessible and can be rented from sporting goods stores at a relatively inexpensive price.

#stayfit