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Issue 280 - 3/12/07
TENSION HEADACHES Is your daily productivity frequently interrupted by tension headaches? Here are some healing art tips that you can easily put to use at home or even at work to ease and prevent your headaches. First and easiest, try drinking more water. Many tension headaches are brought on by minor dehydration. So drinking a large glass of water just as you feel a headache coming on may actually stop your headache. And better yet staying well hydrated throughout the day may prevent your headache altogether. The next tip is almost as easy and brings immediate results. When the muscles between your shoulder blades are tight and you can feel then pain and tightness crawling up over your shoulders to your neck and head, reach for a tennis ball. A tennis ball? Yes but not a racket. Stand against the wall. Place the tennis ball between your shoulders and the wall. Roll the ball up and down by bending at your knees. This uses the tennis ball to gently massage the muscles between your shoulder blades. This increases circulation and breaks up adhesions in the muscles. Applying warm moist heat to your neck and shoulders is also a great way to relax tight muscles and relieve your headache. Another important way to avoid headaches is by maintaining good posture. This is especially important when you’re sitting in one position for an extended period of time, such as driving or at the computer. Keep your computer screen at eye level, so you are not looking up or down. Every 20 to 30 minutes stretch your neck and shoulder muscles. These simple tips can make a big difference. Issue 281 - 3/19/07
LOW BACK PAINS Millions of people suffer from chronic low back pain. There are of coarse many causes and treatment options. Most low back problems are caused not by a one time injury but a pattern of poor ergonomics. Most of us are familiar with what is considered to be proper lifting ergonomics. Lift with your legs and not your back, don’t twist and lift etc. Always wearing a back brace when lifting heavy items can greatly reduce injury. But there are many other positive things we can do to help prevent back injury. Many clients that I treat with low back pain never stretch their glutes and hamstrings. Surprisingly this area has a tremendous impact on low back pain. Stretching the Glutes and Hamstrings once a day can greatly reduce reoccurring low back pain. A simple way to do this is to bend over and gently reach for your toes or sit in your chair, cross your legs and gently pull your knee towards your chest. For occasional low back pain applying warm moist heat can also bring relief. Massage therapy can be very beneficial also. It is important to understand that massage is most effective when received regularly. Although one massage can bring immediate relief, following a massage treatment plan can bring lasting relief. Chiropractic is also highly effective in treating chronic low back pain and injuries. So if you or someone you love suffers from low back pain try applying these tips Issue 282 - 3/26/07
MIGRAINES It is clear that only those who have truly experienced a migraine can understand just how debilitating they can be. As someone who has suffered from migraines I can say that I definitely understand. A migraine is much more than just a headache, often characterized by nausea, vomiting, sensitivity to light, changes in vision and extreme pain. Anyone who suffers from migraines has no doubt tried many different ways of preventing and treating them. For those who suffer from chronic migraines prescription medications may help. Many who have decided to try prescribed medication feel that the side effects of those medications outweigh the benefits. If you have experienced this, it is important to know that there are other very effective remedies. Food allergies commonly contribute to migraines. Avoiding common trigger foods such as caffeine, chocolate and red wine is an excellent place to start. For others, hormones play a major role. Women that suffer from hormone related migraines have found relief by adding magnesium supplements to their diet. Massage can be very beneficial in both preventing and alleviating migraines. Regularly receiving massage can help maintain healthy muscle tone and prevent spasms. Muscle spasms in the neck and shoulders can actually be migraine triggers. Another factor in migraines is circulation as it contributes to the severity of symptoms experienced during a migraine. Massage is beneficial to your entire circulatory system. The kneading strokes of massage increase healthy circulation flushing out toxins. When you receive a massage you are brought into a deeply relaxed state and actually learn how to be more physically relaxed. This can decrease the effects that stress and tension have on migraine severity and frequency. And of course receiving massage during or after a migraine can bring relief. It will take some effort, but by experimenting with many remedies an individual can find relief from migraines. Issue 283 - 4/02/07
AROMATHERAPY Aromatherapy is becoming more and more popular today, with major companies such as Glade even getting in on the action. But how does aromatherapy work? And what is important to know? Aromatherapy is the use of specific aromas to cause desired effects on the mind and body. Aromatherapy is not just fragrances but is aromas from essential oils. Essential oils are extracted from organic materials such as leaves, flowers and herbs. Aromatherapy is useful in treating many things from headaches and snoring to improving concentration and alertness. It is interesting to note that during Black Death in Europe, perfumers that were involved in deriving fragrances from natural plants seemed less susceptible to the disease. Essential oils however are very different from artificial fragrances and perfumes today. Artificial fragrances, although pleasant, do not have the same effect as essential plant oils. Many today are familiar with some of the most popular essential oils such as Lavender and Peppermint. There are many ways to benefit from aromatherapy. Essential oils can be used to provide a pleasant aroma for you entire home or diluted in a spray for linens or as an air freshener. Oils can also be placed on a tissue and the vapors inhaled for their therapeutic benefits or a few drops can be added to your bath. One of the most common ways to benefit from aromatherapy is through body oils or lotions. Essential oils should never be placed directly on the skin without first being diluted in lotion or carrier oil such as Jojoba oil. Aromatherapy is especially beneficial when oils are blended for specific affects. So next time you are drawn to a pleasant aroma why not check out if it is an essential oil and learn its benefits. Issue 284 - 4/09/07
HELP FOR INSOMNIA Insomnia affects many people today. Commercials for prescription sleep aids seem to be in every commercial break. What though if prescription sleep aids aren’t for you? There are many alternatives that work well. A few changes in your habits can make a big difference. Going to bed and getting up at the same time everyday is important for developing healthy sleep patterns. This sets your body’s internal clock so that your body knows when it’s time to sleep. Regular exercise can help improve the quality of your sleep, but you may need to avoid exercise for several hours before bed. Of course limiting caffeine intake especially late in the day is necessary. Did you know alcohol consumption can also interfere with your sleep? It seems contradictory since alcohol makes you sleepy, but when the effects of alcohol wear off you will often wake up and be unable to go back to sleep. So we know what to avoid, but what can help? Aromatherapy is very effective in improving sleep. Lavender, Chamomile, Orange and Allspice essential oils can be a great aid in relaxing and improving sleep. Try massaging your neck and shoulders with an essential oil blend just before bed or spray bed linens with lavender essential oil mist. Also, try a cup of chamomile tea before bed. And last but not least don’t forget all the things your mom used to help you get to sleep as a kid. A good bedtime routine sets you up for a great nights rest. And when all else fails the triptophan in a cup of warm milk will help make those eyelids heavy. Issue 285 - 4/16/07
FIBROMYALGIA Unlike a few years ago most people today have at least heard the term “Fibromyalgia”. Fibromyalgia, translated literally means muscle fiber pain. It is characterized by widespread muscle and joint pain and associated with other ailments such as irritable bowel syndrome, sleep disorders and restless leg syndrome. Fibromyalgia is most common among women, with only about 1 in 10 patients being male. Fibromyalgia is difficult to diagnose and often is confused with being a psychosomatic disorder. But there is a lot that can be done to reduce symptoms and improve quality of life. No one knows exactly what causes fibromyalgia. Some believe the onset of this disorder is triggered by an event of physical trauma or perhaps even by a virus or bacterial infection. The right exercise routine can be very helpful but you should first consult with your doctor to find out what is right for you. Many have found success with things like swimming, water aerobics, and walking. Proper stretching is very important for anyone with fibromyalgia. A regular routine of massage therapy can bring relief from symptoms, especially during a flare up. It is important that the massage therapist is aware of and understands fibromyalgia. Interestingly, those with fibromyalgia generally have a very unique tone to their muscles. Although there is currently no cure for fibromyalgia, by educating yourself and making lifestyle changes it is possible to reduce fibromyalgia symptoms. Local support groups can also offer helpful advice and understanding from others coping with fibromyalgia. Issue 286 - 4/23/07
CHRONIC STRESS We live in an age when daily situations result in a “fight or flight” response from our body. From driving in traffic to dealing with 24/7 information and communication, we face stress. Due to this chronic stress many today suffer from a variety of health problems such as anxiety attacks, headaches, insomnia, digestive problems and more. In my practice as a Massage Therapist, I find more and more people today lacking the ability to truly relax. Many people carry the emotional and mental stresses of the day in their muscles. Their shoulders feel as if they are quite literally carrying the weight of the world around. But the good news is even if we can’t decrease the stress factors in our lives, we can cope better with our stress. Just a few simple tricks can make a big difference. Stop, and take a nice, slow deep breath. Your belly should go out, if it doesn’t your not using the full capacity of your lungs and diaphragm. You are still physically tense. Keep practicing this until you can really relax while inhaling and exhaling. This is called a cleansing breath. And that’s what it does. Try this several times a day especially during or after stressful situations. Another technique is similar to many birthing techniques. When you lie down to relax or sleep concentrate on letting each muscle in your body relax. Start at your head and work your way down your body, concentrating on relaxing each body part. Yes, by mentally concentrating on relaxing you can actually learn to relax. Putting these tips into practice can help your body cope with stress and really relax. Then you can finally relax when you do get the chance to, like during your next massage. Issue 287 - 4/30/07
HOT STONE MASSAGE What exactly is Hot Stone Massage? And why is it so popular? It is hard to say exactly who started hot stone massage and when. But it has been gaining popularity since the ‘90’s . During a Hot Stone Massage the therapist uses traditional techniques integrating the use of the stones. The stones are usually Basalt stones which have a higher level of iron and therefore hold the heat longer. The stones do not hold any special powers but rather are simply tools that the therapist can use to achieve deeper relaxation and muscle release. The heat of the stones helps sooth and relax the muscles. The stones allow for a variety of levels of pressure. Warm stones are also placed on various areas of the body keeping the client warm and bringing them into a deep state of relaxation. The temperature of the stones can be adjusted to individual comfort levels. Sometimes cold stones are also used on specific areas release muscle spasms and break down scar tissue within the muscles. When you receive a Hot Stone Massage be sure to communicate your needs to the therapist. If the pressure is too deep or the temperature of the stones too hot, let the therapist know. Hot Stone Massage costs slightly more than a traditional therapeutic massage, because it is a specialty and requires additional preparation on the part of the therapist. So try a Hot Stone Massage and it may just turn out to be your favorite massage ever. Issue 288 - 5/07/07
THE IMPORTANCE OF STRETCHING I cannot emphasize enough the importance of stretching daily. Many people think of stretching as something you do only when you workout or engage in other strenuous activity. However, many ailments can be relieved or even avoided by regularly stretching. For instance, tight hamstrings and gluteals often contribute to low back pain. Stretching these muscles can reduce and even prevent low back pain. Regular stretching helps maintain healthy muscle tone. It increases flexibility and can also decrease muscle aches and pains. Stretching daily is especially important for avoiding repetitive motion injuries. Stretching the muscles of the hands and forearms can prevent carpal tunnel syndrome. Stretching the muscles in the neck and shoulders can reduce tension headaches. When traveling, it is important to walk a few steps and stretch the muscles in your legs. This can be very important in preventing leg cramps and low back pain. Try to include some stretches in your daily routine. Do your stretches while brushing your teeth, first thing when you wake up or when you get the mail. If you need help learning what stretches are right for you, speak with a massage therapist or physical therapist for some suggestions. Also you can download diagrams of various stretches for free online. Various types of massage incorporate passive stretching. Which means the therapist stretches your muscles while you lie relaxed on the table. With a little bit of effort you will start seeing the benefits of stretching. Issue 290 - 5/21/07
10 TIPS FOR A HEALTHY LIFESTYLE Here are 10 simple things to increase your well being. Why not give them a try? 1. Drink plenty of water 2. Exercise 3 times per week. 3. Go to bed and get up at the same time everyday. 4. Cut out High Fructose Corn Syrup and Trans Fat from your diet. 5. Spend 5 minutes stretching everyday. 6. Learn a relaxation exercise. 7. Make an effort to stop and breathe deeply 3 times per day. 8. Take a multi-vitamin 9. Try an alternative remedy next time something ails you. 10. Get a massage. |
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