TGHT Wellness Newsletter

How Nutrition Can Help Eczema

2010-12-22T12:55:00.002-05:00

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There are three main objectives in the treatment of eczema: reducing inflammation, relieving itching of the skin, and moisturizing dry patches. As most alternative health practitioners know, certain dietary practices and various supplements can help to accomplish these objectives in many cases of eczema that seem to be resistant to standard medical treatment. The most evidence-based lifestyle, dietary and supplementation strategies shown to improve cases of eczema are as follows:

Dietary and Lifestyle Considerations: Avoid any known dietary or environmental irritants or allergens. Reduce the build-up of the polyunsaturated fat arachidonic acid within skin cells, as it is the direct building block of inflammatory prostaglandin hormones. To accomplish this, reduce the intake of the following foods: high-fat meat and dairy products; corn oil, sunflower seed oil, safflower seed oil, and mixed vegetable oils; alcohol, hydrogenated fats (e.g., margarine, commercial peanut butter, shortenings).

Replace the above foods with the following: chicken, turkey, fish, Cornish hen, 1 percent milk or yogurt, low-fat cheese (3 percent or less milk fat), olive oil, canola oil, or peanut oil (for salad dressings, to sauté vegetables or stir fry only).

Important Supplements: Omega-3 fats provide the building block for the production of prostaglandin hormones that reduce the inflammatory activity of skin cells. They also reduce the build-up of arachidonic acid in skin cells by blocking the enzyme that converts linoleic acid and gamma-linolenic acid to arachidonic acid. Examples of omega-3 fats of importance to skin health include EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid). EPA is found in fish and fish oils, and ALA is found primarily in flaxseed oil. Clinical trials have shown that omega-3 fats can be effective in the treatment of eczema.

Gamma-linolenic acid (GLA) has also been shown to help in cases of eczema. Studies reveal that many patients with eczema lack the enzyme to convert linoleic acid to gamma-linolenic acid. As gamma-linolenic acid is the building block of an important anti-inflammatory prostaglandin hormone, supplementation with an oil that is high in gamma-linolenic acid, such as borage, black currant or evening primrose oil, has been shown to favorably affect cases of eczema.

A number of B vitamins (especially B6 and niacin) are necessary co-factors to speed up the enzymes that produce anti-inflammatory prostaglandins in the skin. Vitamin C, vitamin E, selenium and zinc are also required to support various enzymes within skin cells that promote the formation of prostaglandins, which reduce skin inflammatory conditions, including eczema. I recommend a high-potency multivitamin/mineral supplement that contains a B-50 complex along with boosted levels of antioxidants.

In many cases, once specific allergies have been ruled out, the medical profession is at a loss to provide eczema sufferers with any meaningful treatment options. For this subgroup of patients, specific dietary and supplementation practices outlined in this article can provide significant improvement of their condition in many cases. Your doctor can tell you more about the connection between diet and skin health

To Your Health, December 21, 2010 [Volume 4, Issue 26]

Engage Your Senses to Reduce Stress

2010-12-13T14:40:00.007-05:00

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Tucker, GA and surrounding areas: Clarkston, Decatur, Atlanta, Doraville, Lilburn, Lithonia, Stone Mountain

Many people exist in such a perpetual state of stress that activities generally considered stressful actually come as a welcome relief. When you've been under the gun at work all day and find yourself faced with a screaming carload of kids, suddenly spending a little quiet time doing household chores or catching up on the bills - in silence - doesn't sound too bad. Really? You deserve much better than that. Here are a few ways to engage your senses and leave stress behind.

Taste: There's nothing like a soothing cup of tea and your favorite dessert to take some of the edge off a hectic, stressful day, particularly when combined with a little time to enjoy your own time, far away (as far as you can get) from the stress-inducers that seem to surround you.

Touch: When you're overworked, overstressed, overwhelmed and just plain over it, find the time to escape and experience the power of touch. Schedule a chiropractic adjustment or a massage, or retreat into the soothing, stress-releasing luxury of a bubble bath and see how your attitude changes in a matter of moments.

See: The so-called "daily grind" is a major source of stress, and it only gets worse when the work hours get long and the days get short. In fact, during the winter months, many people never see the light of day, arriving at work before sunrise and leaving after sunset. Take a midday walk around the block and open your eyes to what the world has to offer. And at night, turn off the glare and light a few calming candles instead.

Smell: The next time you're on the brink of losing it, let your nose take you to a better place. Sounds funny, but it's oh so true. Just try to stay stressed after smelling your favorite food wafting up at you from your plate. And don't discount the power of a scented candle or two; replace the unpleasantry of another dreary day with the aroma of peace and tranquility.

Hear: When was the last time you truly appreciated the lyrics, melody and arrangement of a song? Music has an incredible ability to soothe the soul, but many of us don't take the time to listen - we just use it as background noise while working out or flip from song to song, station to station in the car. Tune out the stress and tune into the relaxing power of music.

If you're feeling particularly stressed these days and are dreading the holiday crush and additional stress that's sure to come, talk to your doctor for ways (above and beyond the above) to reduce stress and improve your life.

To Your Health, November 23, 2010 [Volume 4, Issue 24]

Cold and Flu Defense

2010-12-07T19:06:00.004-05:00

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If you're looking to gear up for the cold and flu season without subjecting yourself or your family to the potential dangers of the flu vaccine, take heart: There are natural ways to boost your immune system and reduce your risk of getting sick. Here are a few to discuss with your doctor.

Vitamin C: A study of 715 people showed that flu symptoms were decreased by 85 percent when people took 6 grams of vitamin C as a one-time loading dose, then continuing with 1 gram three times a day, compared with people taking only the 3 grams daily. The message here is to take a lot of vitamin C the first day you feel symptoms or the first day people around you are getting sick, and then take 3 grams daily after that. Keep in mind that vitamin C can loosen stools, so be careful if you are predisposed to this.

Vitamin D: Vitamin D has exploded in research and popularity the past few years. Most of us are familiar with its bone-building properties, however new research suggests it improves the immune system as well. Have your doctor test your vitamin D levels before supplementing. Research suggests 2,000 IU daily is safe for most adults and children. Higher doses are safe and effective, but must be monitored by your doctor.

Elderberry: Elderberry (Sambucus) was researched in a group of 60 people and found to alleviate symptoms four days earlier compared with controls. Elderberry helps boosts the immune system and is great-tasting for kids. Start taking as soon as symptoms manifest.

Gingseng: Panax quinquefolium (ginseng) was studied in a large group of 323 patients as a preventive natural medicine. The group that took panax experienced 30 percent less colds compared with the placebo group (people who didn't take ginseng), and average number of sick days were 11 compared with 16 in the non-treatment group.

Oscillococcinum: Last, but not least, the well-known oscillococcinum is a homeopathic flu treatment that is created new every year. Tough to pronounce, but effective; a Cochrane review of all oscillococcinum studies showed that it reduces the length of illness compared with placebo.

Talk to your doctor for more information about these and other natural ways to boost your immune system and ward off colds and the flu.

To Your Health, December 7, 2010 [Vol. 4, Issue 25]

Top Whole Foods for Health

2010-10-26T21:16:00.003-04:00

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Nutritionally, there is no perfect food, although a few come pretty close. And even if there were, who'd want to eat the same thing every meal, every day? Fortunately, variety and healthy eating can go hand in hand, particularly if you know where to look. Take a look at these foods that pack a nutritional punch and can be incorporated into a wide variety of meal plans.

Beets: Beets were one of the most successful crops in the Biosphere project. Basically, it simulated living on the moon. And if you had to pick one vegetable to take with you to the moon, you'd do well to pick beets. The roots and leaves are packed with antioxidant phytochemicals, provide much-needed minerals and vitamins, and are a good source of fiber.

Rye: Obesity statistics suggest a good portion of us could use some help battling the scale, and rye is on your side. Rye has an excellent reputation for helping us feel full, produces a low insulin response, and is typically a good source of fiber. It is a rich source of minerals, too.

Organic Berries: This isn't a hard sell, right? Juicy, bright, and tasty, berries add fiber, vitamins and antioxidants to your diet. These little gems appear to support healthy arteries, cognition, inflammation and eyesight. Many studies have found a benefit in drinking cranberry or blueberry juice for prevention of urinary tract infections.

Fermented Foods: Face it Mr. Clean, the human body needs bacteria, and fermented foods provide "good" bacteria (probiotics) to give our native colonies a helping hand. Clinical trials continue to examine the benefits of probiotics on gastrointestinal complaints like diarrhea and irritable bowel syndrome, as well as for conditions such as colic and eczema in infants.

Legumes: This low-fat, no-cholesterol source of protein, fiber, vitamins, minerals, and phytochemicals is among the best foods we can eat. As a substitute for meat-based protein, beans can help support our drive for heart health. And the fiber and protein in legumes are excellent tools in our weight-management toolbox.

To Your Health [Vol.4, Issue 22] October 26, 2010

Get Rid of Neck Pain

2010-08-21T16:56:00.004-04:00

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In general, there is no one cause of neck pain that applies to every patient. If you have chronic neck pain, you may have received a diagnosis of disc herniation, whiplash, strain, sprain or something else. Regardless, most of these conditions have one thing in common: Certain muscles are affected, and these are the muscles we need to target before progressing to more challenging exercises or activities.

There are certain muscles in the neck that are designed to help us maintain our normal and healthy curve of the spine. In addition, these muscles are designed to hold our head up all day. The technical names of these muscles are the longus capitus and longus colli, more commonly known as the deep neck flexors. They are the muscles that attach to the front of your spine. Because they're located deep in the front of the neck, we often ignore them.

In people with chronic neck pain, these muscles are often fatigued a lot quicker than in people without neck pain. That means other muscles pick up the slack and begin working harder. The muscles that begin working harder are the ones we generally end up stretching. Have you ever noticed that when you stretch stiff muscles, they feel good for a short period of time, only to get tight again? The thing is, if you don't address the other muscles, the ones that get fatigued and gradually stop working, then your stretching program will not work as well. All these muscles need to be in "balance."

The best way to see if your deep neck flexors fatigue is to try and lift your head off the ground when you are lying down. The technique is simple: Simply tuck your chin in to your chest and lift your head off the ground, and then attempt to hold it there for 10 seconds. If the neck begins shaking, or your chin is unable to stay tucked in, your deep flexors are fatigued and need to be addressed. For most people with chronic neck pain, this can be a difficult exercise. That's why you can begin your exercise program by doing simple chin tucks while sitting or standing.

Simply tucking your chin in and holding it until you fatigue will help reactivate these muscles. You can start with 12 repetitions of this exercise, working your way up to three sets of 12 repetitions each. Ensure you take adequate rest (several minutes) in between each set.

Once you get comfortable with basic sitting/standing chin tucks, you can try doing the exercise lying down. The goal is to be able to do it 12 times, holding each one until you fatigue. The next goal is to work your way up to three sets of 12 repetitions, with rest in between each set. Then work your way to three sets of 15 repetitions and then three sets of 20 repetitions. Remember, this is a marathon, not a race. The goal is to increase the endurance of your muscles rather than their strength. Your neck is designed to carry the weight of your head all day, not to lift trains or buses! That's why building up endurance should be your first priority.

Neck pain is an all-too-common condition that can prove debilitating if left untreated; fortunately, your chiropractor is the perfect health care professional to help you get rid of the pain.

To Your Health, March 16, 2010 [Volume 4, Issue 7]

Perfect Your Posture

2010-08-16T22:48:00.004-04:00

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The most common signs of postural stress are one ear being higher than the other and unlevel shoulders or hips. You can also detect postural stress from the side if the ear looks as if it has moved forward of the tip of the shoulder or if the hips appear to have moved forward.

The foundation of posture is actually the feet. It is very common for there to be slight differences in the arches of the feet, which create a slight imbalance. This imbalance can cause a chain reaction all the way up the spine, affecting postural balance. One sign of foot imbalances is when one foot flares out more than the other. Both feet should point forward with only the slightest outward flare when you walk.

Here are a few things you can do to ensure ideal posture and correct any postural problems you may be experiencing:

Get checked – If your posture is breaking down as a result of improper foot balance, it is important to have your feet examined to determine if a custom-made, flexible shoe orthotic will be beneficial. Orthotics create a solid foundation for your pelvis and spine by limiting excessive motion in the feet.

Improve flexibility – This is important because postural stress causes some muscles to work harder than others, creating tension and stiffness. Mirror image exercises are stretching and strengthening exercises designed to restore muscle balance by stretching in the direction away from the postural imbalance. If you are looking in a mirror and one shoulder is higher than the other, you will want to stretch and strengthen in the direction that makes the shoulders level. The same concept works for the lower back.

Work with your chiropractor – Be sure to work closely with your chiropractor in developing a plan of action, and then check your progress with a postural analysis. It is important to remember that the body works best when it is in balance, so that should be the goal of all of your stretching and strengthening exercises.

To Your Health: February 3, 2009 [Volume 3, Issue 5]

Top Health and Fitness Myths

2010-08-03T16:31:00.004-04:00

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The first truth, albeit a regrettable one, when it comes to health and fitness is that if there is a dollar to be made, someone will step up to the plate and act as if they are an expert. That's why we're inundated with infomercials touting weight-loss products, fitness equipment and other products "guaranteed" to fulfill our health and fitness needs. But are the claims supported by fact? Let's take a look at some of the more common health and fitness myths:

The Longer You Exercise, the Better Your Results. Many people think that the longer they exercise, the more weight they will lose. The reality is that in most cases, the more you exercise, the more you stimulate your body to burn fat. That's good, but it also increases production of a hormone called cortisol, which often causes your body to store more fat as fuel for the next time you work out. The key to optimizing weight loss is to exercise for approximately 45 minutes per session. If you want to exercise more during a day, that's OK, but divide up your workouts so you only work out for 45 minutes at a time.

Eat Less Food = Lose More Weight. While in general this is true over time, many people think that if they essentially quit eating (eat only a few meals a day, or eat very little) they will lose weight. The body senses the lack of food, digestion slows down and the body holds on to fat. To lose weight effectively, don't stop eating; eat smaller meals more often to optimize your metabolism. That way, your body will burn more fat instead of storing it; in fact, it will burn fat even when you're not exercising!

Exercising on an Empty Stomach Helps You Lose Weight. When to eat and what to eat around your workout is simple. If you are trying to lose weight, eat more carbohydrates and fats when you can burn them. Your meals should have more protein if you are not working out for a while. Your ratio of protein to carbs to fat should be about 40 percent to 55 percent to 5 percent two hours before and two hours after a workout; for other times, the ratio should switch to 55 percent protein, 40 percent carbs and 5 percent fat. It is also best to avoiding eating 4-5 hours before you go to bed.

When it comes to health and fitness, stick to the basics, use common sense, and keep it fun and simple. That's the most important advice I can give you. Too many people think it is too complicated to exercise or eat right. It's not unless you make it complicated. Eat a balanced diet, work up a good sweat when you exercise, and you'll do just fine. And remember, discuss your health and fitness goals with your doctor; they can help design the fitness program that's right for you - and help dispel more of the myths of health and fitness.

To Your Health [Vol.4, Issue 17] August 3, 2010

Transitions Edition

2010-07-28T00:13:00.005-04:00

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This edition of the Joy of Spa honors the idea that transition is a natural, yet sometimes turbulent part of life. Our articles recognize moments of profound change, and provide ideas for finding balance and nurturing oneself in the face of ongoing change. Regardless the brand of change you may be experiencing, enjoying spa is always a healthy, beneficial, balancing way to cope!

Life in Transition
You know how great it feels when you've reached an enormous life goal? When you've, in spite of countless bumps in the road, stuck to it, principles intact, 'til the end has been reached?

Happiness and Family Balance
"A 'No' uttered from the deepest conviction is better than a 'Yes' uttered to please, or worse, to avoid trouble." Gandhi

When you feel yourself struggling to make your busy life work and can’t remember the last time your family had a peaceful moment together or a manageable schedule, then it is time to stop and evaluate what is most important.

Post Wedding Perspective
As they stood under her great-great grandfather's prayer shawl, we all felt the magic and didn’t want it to end. After an extraordinary wedding weekend, replete with laughter, splendid parties and a gloriously built mountain of miniature cupcakes we all went home and the couple started their new life as husband and wife.

Nurturing the Senses
What do you do to nurture your senses during transitional times? Summer is ripe with transition for each of us, the movement of our life cycles, longer days, and extended engagements just to name a few. Transitions create a sense of movement and propulsion in a forward direction, so, it is important to nurture ourselves as generously as we nurture our family, friends and communities.

The Gift of Spa for Weddings
Gifts for spa make the perfect choice for bride, groom, everyone in the wedding party! Choose a design, then email or print right when you buy.

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The Healing Power of Laser Therapy

2010-07-10T02:43:00.003-04:00

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An increasing number of doctors nationwide are offering laser therapy to their patients. With its increasing popularity and use, that means more and more people are probably wondering about lasers in general and some important specifics, including how they work, how safe they are and what it feels like to get treated. Here's a little Q & A on laser therapy.

Q: What is laser therapy?

A: Laser therapy is the application of low levels of laser light to areas of the body that have been injured or damaged. Contrasted with high-powered lasers used in health care that cut tissue, such as surgical or hair-removal lasers, therapy lasers produce beneficial photochemical and photobiological interactions that can help relieve pain and repair injured/damaged tissue.

Q: How does laser therapy work?

A: The photons of laser light penetrate through your skin and are absorbed by special components in your body's cells called chromophores. Just as photosynthesis creates energy for plants, the absorption of the photons by your cells causes increased production of cellular energy. In areas of injury or damage, this means there is more energy available to improve the rate and quality of healing.

Q: What does it feel like to get a treatment?

A: With very low-powered therapy lasers, you feel nothing at all. Higher-powered (Class IV) therapy lasers produce a mild, soothing, warm feeling. You may notice a tingling sensation in the treatment area as blood vessels dilate, or that muscle spasms are reducing in strength and duration. Laser therapy is a painless treatment.

Q: How do you know it not causing cancer or other tissue damage?

A: There are two ways that laser light can damage tissue; if it is very concentrated (high power density) or if the photons are very high energy. Therapy lasers use power densities that are far below the levels that cause tissue damage. Ultraviolet light has very high-energy photons capable of ionizing molecules, but therapy lasers use visible and near-infrared light, which only cause molecular vibrations. You could argue that therapy laser light is safer than sunlight.

Q: How can I get more information?

A: Ask your doctor! A steadily growing number of health care practitioners are offering laser therapy to their patients. Your doctor can determine if laser therapy is appropriate for your particular health situation

To Your Health - March 30, 2010 [Vol4, Issue 8]

Back Pain: Exercises to Help Healing

2010-05-16T17:08:00.003-04:00

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When it comes to back pain, your first thoughts may be to take over-the-counter pain medication and rest whenever possible. Two bad options. First, medication is only going to temporarily relieve the pain, if at all, and may be accompanied by various unpleasant side effects attributable to drugs. Second, rest may actually hurt more than help. While you're seeing your chiropractor, there are a few things you can do at home to help the healing process. Believe it or not, it's based on the simple principle of movement.

When you stop moving, everything tightens up, circulation slows down, and pain chemicals accumulate in your muscles and joints. It's like waking up after sleeping in a cold room on a lousy mattress with a draft. You need to move. Here are two simple exercises to get you started (discuss these with your doctor first):

Exercise #1: Backward Bending (extension of the lumbar spine). An exercise called the McKenzie extension is the first thing you should try if you have sciatica (pain running down your leg). If these exercises work, your pain will diminish and may centralize, which is a good thing. Centralize means your pain goes less far down your leg, and you may feel it closer to the spine. Bending backward may not feel good at first, but you should feel better immediately afterward. If you feel worse afterward or the pain goes farther down your leg, stop, as this is not the exercise for you.

How to Do It: Lie face-down on the floor, arms bent at your sides (sort of like a starting push-up posture). Straighten your arms up slowly, lifting your upper body off the floor as you do so. Your legs and feet should stay on the ground. Hold for 3-5 seconds, then slowly lower your upper body back down. Repeat 10 times, as often as once per hour

Exercise #2: Flexion Exercises (bringing the leg toward the chest). People with lower back pain can also feel better with various types of leg flexion, bringing the bent leg toward the chest, or doing contract-relax and then bringing the bent leg toward the chest. These people usually have sacroiliac joint problems. (The SI joints are located on either side of the spine in the lower back.)

How to Do It: Lie on your back with one leg bent and then other flat on the floor. Bring the bent leg up toward the chest. Wrap your arms around the leg and then try to lower it toward the floor for 3-5 seconds, resisting with your arms. Relax, and then pull the bent leg up farther toward the chest. Repeat the entire process three times.

To reduce your risk of injury, consult with your doctor before doing these exercises for the first time, particularly if your pain is new and/or you would like further explanation of how to perform the exercises correctly.

To Your Health - May 11, 2010 [Vol. 4, Issue 11]

Rotator Cuff Injury and Shoulder Tendonitis

2010-05-07T17:52:00.004-04:00

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What is a Rotator Cuff Injury?
Have you ever been working out at the gym, pushing a heavy weight and heard a popping sound in your shoulder. Or what about skiing down the slopes, and landing shoulder first in the snow at the bottom. Or maybe just having a friendly game of tennis, when all of a sudden there's a sharp pain in your shoulder.

These are all signs of the same thing; a shoulder injury. Whether you want to call it a rotator cuff tear or tendinitis shoulder, it's really all the same. A tear, strain or inflammation in the rotator cuff muscles and tendons.

If you suffer from rotator cuff injury or are seeking to prevent its occurrence it is important to follow the information in this article. In addition, making stretching a part of your fitness regime will have a significant impact. To get you started on a safe and effective stretching routine.

Frozen shoulder is a slightly different condition affecting the shoulder joint where the surrounding capsule becomes inflammed.

Anatomy of the Shoulder Joint

The shoulder joint is a truly remarkable creation. It's quite a complex formation of bones, muscles and tendons and provides a great range of motion for your arm. The only downside to this extensive range of motion is a lack of stability, which can make the shoulder joint vulnerable to injury.

Lets have a quick look at the shoulder joint in a little more detail. The shoulder is made up of three bones, and the tendons of four muscles. (Remember, tendons attach muscle to bone.) The bones are called the "Scapula," the "Humerus" and the "Clavicle." Or, in layman's terms, the shoulder blade, the upper arm bone and the collarbone, respectively.

The four muscles which make up the shoulder joint are called, the "Supraspinatus," the "Infraspinatus," the "Teres Minor" and the "Subscapularis." It is the tendons of these muscles, which connect to the bones, that help to move your arm.

What Causes Rotator Cuff Injury?

There are two major causes of most shoulder injuries. The first being degeneration, or general wear and tear. Unfortunately, the shoulder is a tendinous area that receives very little blood supply. The tendons of the rotator cuff muscles receive very little oxygen and nutrients from blood supply, and as a result are especially vulnerable to degeneration with aging. This is why shoulder problems in the elderly are common. This lack of blood supply is also the reason why a shoulder injury can take quite a lot of time to heal.

The second cause of most shoulder injuries is due to excessive force, or simply putting too much strain on the tendons of the shoulder muscles. This usually occurs when you try to lift something that is too heavy or when a force is applied to the arm while it's in an unusual or awkward position.

Symptoms of Rotator Cuff Injury

There are two common symptoms of a shoulder injury, pain and weakness. Pain is not always felt when a shoulder injury occurs, however most people who do feel pain, report that it's a very vague pain which can be hard to pinpoint.

Weakness, on the other hand, seems to be the most reliable symptom of a shoulder injury. Common complaints include an inability to raise your arm above your head or to extend your arm directly to the side or in front. In most cases, the larger the tear or damage to the tendons, the harder it is to move your arm and the injured area.

Treatment

The earlier a shoulder injury is treated, the better. The first 48 to 72 hours are crucial to a complete and speedy recovery. The first and most important course of action is the R.I.C.E.R. regime. Rest, Ice, Compression, Elevation and Referral.

After the initial injury has been treated with the R.I.C.E.R. regime, (for at least 48 to 72 hours) it's time to move onto the next stage of treatment. As mentioned before, the shoulder joint receives very little blood supply. So, what can you do to increase blood flow, and oxygen and nutrients to the injured area?

Firstly, heat! Heat is extremely good for increasing blood flow to a particular area. Heat lamps are the most effective way to increase blood flow, while heat based creams are probably a distant second choice.

Secondly, massage! Massage is one of the best ways to increase blood flow to an injured area, and of course the oxygen and nutrients that go with it. The other benefit of massage is that it helps to reduce the amount of scar tissue which is associated with all muscle and tendon, strains and tears.

Lastly, don't stop moving. Some doctors will often tell patients to keep the injured area still, and this is not always the best advice. Gentle movement will help to keep the blood flowing to the injured area. Of course, if pain is present, limit the amount of moving you do, but don't stop moving all together.

Prevention

Mark my words, "Prevention is much better than Cure." Anything you can do to prevent an injury from occurring is worth it. The prevention of shoulder injuries comes down to the conditioning of the shoulder muscles and tendons, which ultimately involves both stretching and strengthening of the shoulder joint.

Also, don't forget the common injury prevention techniques like, warming up properly and using a bit of old-fashioned common-sense. However, for the most part, stretching and strengthening are going to be your best defence against shoulder problems. Even if you don't have a shoulder problem now, the following stretching and strengthening exercises could save you from a major headache in the future.

Firstly, below you'll find two good stretches for the shoulder area. The first is quite a basic stretch, while the second is a more advanced stretch, specifically for the rotator cuff muscles and tendons. Please be careful, if you haven't been stretching your shoulder joint, the second stretch will put quite a lot of stress on the rotator cuff tendons. Warm-up first, then gently and slowly is the best way to proceed.

In the stretch to the left, simply stand upright and clasp your hands behind your back. Keep your arms straight and slowly lift your hands upwards. Hold this stretch for about 15 to 20 seconds, then repeat it 3 to 4 times.

In the stretch to the right, stand with your arm out and your forearm pointing upwards at 90 degrees. Place a broom stick or pole in your hand and let it fall behind your elbow. With your other hand, pull the bottom of the stick forward. Be especially careful with this stretch, it will put a large strain on the rotator cuff muscles and tendons. As above hold this stretch for about 15 to 20 seconds, then repeat it 3 to 4 times.

Stretching is one of the most under-utilized techniques for improving athletic performance and getting rid of those annoying sports injuries. Don't make the mistake of thinking that something as simple as stretching won't be effective.

Secondly, the strengthening exercises. Instead of me trying to explain these, I simply found a great web site that has clear pictures and a good description of the four most common shoulder exercises. These four exercises help to strengthen all of the muscles and tendons located in the shoulder joint. You can find these exercises at http://familydoctor.org/handouts

Article by Brad Walker and The Stretching Institute™ Copyright © 2010. All rights reserved. Brad is a leading stretching and sports injury consultant with more than 20 years experience in the health and fitness industry. For more articles on stretching, flexibility and sports injury management, please visit:http://www.thestretchinghandbook.com/archives/

Taking Control of Neck Pain

2010-05-01T15:52:00.004-04:00

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Common causes of neck pain include watching TV, using a computer, reading a book, or talking on the phone, especially with the receiver held on your shoulder or under your chin. Fortunately, this pain usually subsides within a short period of time, particularly if you discontinue the offending activity for a while. On the other hand, chronic neck pain, the kind that doesn’t go away or that keeps “coming back,” can be a far more serious and debilitating problem.

Current treatment of chronic neck pain runs the proverbial gamut, from anti-inflammatory and pain-relief medications to group gymnastics, neck massage and manipulation. Neck-specific strengthening exercises have also been suggested as a potential treatment option. In a recent study designed to evaluate this potential, 76 men and women with chronic neck pain received active care, home care, or simple recommendations on exercising.

Active care included postural control exercises, relaxation training to reduce muscle tension, and cervical muscle endurance/coordination training. Home care comprised a neck lecture and training on exercises to be performed at home. The third treatment protocol (the control group) received a lecture on neck care and general recommendations to exercise.

Patients in the active group reported greater satisfaction, reduction in pain severity, and improvements in working ability at three and 12-months compared with the home group and the control group.

Reference:
Taimela S, Takala E, Asklof T, et al. Active treatment of chronic neck pain: a prospective randomized intervention. Spine 2000: Vol. 25, No. 8, pp1021-27.

To Your Health

Maximize Your Balance

2010-04-28T19:38:00.004-04:00

www.kiwellnessstudio.com

By Dr. Brian Jensen

The feet are very important in balance and posture because they are loaded with proprioceptive sensors. These sensors are constantly sending signals to the brain, which then sends signals back down the spinal column to the muscles telling them when to contract and when to relax. Every movement from standing to walking, running and jumping is controlled by this system.

Many chiropractors are specially trained to evaluate the structural integrity of the arches of the feet to see if they are a contributing factor to postural stress. Supporting the arches of the feet with a custom-made orthotic device (insert) that you wear in your shoes has been shown to block the abnormal foot motions that create a twisting stress in the knee, hip, pelvis and spine and that improves balance and posture. The messages sent from the feet to the brain are done so more efficiently when the arches are properly supported.

In addition to chiropractic adjustments and spinal pelvic stabilization with orthotic inserts, there are certain activities that promote balance and don't require any special equipment:

Begin by standing on one leg for 30 seconds and then shift to the other side. Practice this until you can consistently stand on each leg without losing your balance.
Stand on one leg with your arms crossed for 30 seconds and then do the same while standing on the other leg. Crossing the arms adds complexity to the amount of information going to the brain from the sensors in the muscles and joints.
Stand on one leg with your eyes closed for 30 seconds. (Be sure you are in an area where you can support yourself if needed. Stand next to a doorway or have a chair available to reach out to for support.) Repeat with the other side. Closing the eyes increases the difficulty of the exercise by removing one of the systems of balance.
Stand on one leg, close your eyes and cross your arms for 30 seconds. Repeat with the other side.

Talk to your doctor about the importance of balance and proper posture, and how the two of you can work together to help maintain both for a lifetime.

To Your Health ~May, 2010 (Vol. 04, Issue 05)

Joint and Muscle First Aid

2009-04-17T00:01:00.004-04:00

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When joint and muscle injuries occur, immediate application and continuation of first aid is vital. Delayed or incorrect first aid will slow the healing process dramatically. What do you do when you or someone you know suffers this type of injury? Here are a few things you can do immediately to start the healing process.

Remembering the acronym R.I.C.E. is of great help whenever joint or muscle first aid is needed. The acronym stands for Rest, Ice, Compression and Elevation. Resting an injured area reduces the stress and strain which, in turn, reduces the chance of further injury. When an injury occurs, immediately stop using the injured area. Ice applied to an injured joint or muscle reduces swelling and bleeding by slowing blood flow to the area. Compression (wrapping or taping the area of injury) reduces swelling and gives extra support to injured tissues. And elevation of the injured body part above the level of the heart slows blood flow to the area by forcing the heart to pump "uphill." Reducing blood flow reduces swelling.

Heat and cold are both important components of recovery following an injury, but it's important to understand which to use and how to achieve maximum benefit. Remember these general rules when considering whether to apply ice or heat:

Ice or gel packs are the first choice of care during the first 48-72 hours following injury. Apply the ice, or gel pack over a towel which will allow for a gradual cooling and more comfort. Place the towel under hot (but not scalding) running water, wring out the excess water and place the towel on the affected area. Each application of ice/gel packs should be 20-30 minutes, with 3-5 applications per day.

Moist heat may be applied 48-72 hours after injury. Heat increases circulation by dilating blood vessels and letting more blood into the area. Gel packs, hot towels, hot baths, hot showers, whirlpools, steam saunas, and moist heating pads are examples of heat with moisture. Each application of moist heat should be 20-30 minutes, with 3-5 applications per day.

Cut these instructions out and tape them on the inside of a medicine or kitchen cabinet so they will always be readily available whenever you or someone you know suffers a joint or muscle injury requiring first aid. Remember, the type, severity and circumstances surrounding the injury can impact the precise course of treatment to be pursued. Always consult with your doctor if you are unsure of the severity of an injury or if you have further questions regarding appropriate first-aid treatment.

To Your Health April 14, 2009 [Volume 3, Issue 10]

Massage Away Stress And Improve Your Overall Health

2009-03-04T22:24:00.005-05:00

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By Nora Brunner

Stress: the word has been bandied about so much it’s nearly lost all meaning, being used as a catch phrase for every discomfort associated with busy lifestyles and trying times. But there is truly a biological component to stress, involving the release of certain neurochemicals and hormones into the body. These substances flood the nervous system with messages that essentially scream, “The sky is falling!” This repeated flooding of the emergency chemicals can have a meaningful impact on health.

While these stress chemicals served their purpose in caveman days, providing armament against attacks by wild beasts, the stress response may seem a bit over the top when all we are facing is gulping coffee on our way to work or listening to the news while stuck in traffic. Yet these chemicals may flow despite there being no real threat, and that’s not something to trifle with.

For better health, we can draw on another tradition from ancient times, the elixir of relaxation known as massage. People who have tried massage report the experience to be almost overwhelmingly positive, whether they know the scientific reasons for it or not. Probably dating back to Puritan and Victorian times, we Americans still have an underlying inhibition about touch for its own sake. So basic is the need for it, though, when it finally occurs, that many massage clients encounter near-cathartic experiences on the massage table. At times, tears are shed as knots and strains start to unwind themselves and the body returns to its naturally peaceful state. Massage releases endorphins, the body’s natural anesthetic, countering the cortisol and adrenaline the body releases in response to stress or a perceived threat.

We might ride the chemical roller coaster during the day as we try to pour 2 gallon’s worth of activity into a 1-gallon container. We enter the massage room coiled like springs, wound tightly from driving, sitting in chairs, pushing shopping carts, and craning necks to hold a phone in place. All of this activity and a buildup of stress responses express themselves through the body. If one part of the posture is out of whack – say the shoulders are hunched forward – it throws off alignment throughout the rest of the structure. This adds up to tight muscles, compressed organs, pain and fatigue. Massage is one way to reclaim human contact while re-establishing balance and alignment.

The Science Behind Massage
For those who feel a bit undeserving of the pampering, full-body massage, there’s enough science on the health benefits to ease even the strictest conscience. Massage has been shown in scientific studies to help with serious medical conditions, including reducing pain and anxiety in burn and cancer patients, and relieving pain from arthritis, fibromyalgia, osteoarthritis and surgery. It also can benefit people with eating disorders and Alzheimer’s disease.

If your own medical condition isn’t this serious, you’ll be happy to know massage strengthens the immune system, makes workers more productive, improves sleep, and reduces angst and withdrawal symptoms in people trying to kick cigarette and alcohol addictions. There’s other evidence massage relieves tension headaches, migraines, and lower back pain. Self-reported results indicate massage rules when it comes to soothing stress, decreasing anxiety, and improving self-esteem. If massage can provide such relief in the case of serious illness, how many more benefits can you reap when you’re healthy, albeit somewhat frazzled?

In terms of stress, massage does much more than offset those stress chemicals; it also helps symptoms that are closely intertwined with the stress response. Evidence suggests massage improves circulation and joint mobility, lowers blood pressure, and improves energy and concentration. With better circulation, more oxygen and nutrients reach your vital organs and tissues, and more lymph fluid flows to fight off disease. Massage also improves muscle function, flexibility, and range of motion, and decreases muscle spasms and cramping.

Massage in the Mainstream
A study by the Touch Research Institute at the University of Miami showed less stress and improved performance for a small sample of employees (against a control group), who had twice-weekly, 15-minute massages in the office. We can thank Silicon Valley for introducing the idea of chair massage into the workplace as an employee benefit. Those West Coast innovators knew that happy employees were more productive.

Chair massage in the office is a wonderful way for those who’ve never tried massage to get a sample. Little wonder the Society for Human Resource Management reported in 2007 that 13 percent of its 210,000 member companies offer workplace massage, and an article in Working Mother magazine reported that 77 percent of the top 100 U.S. companies offer massage at work.

Another way chair massage has worked its way into the mainstream is its presence as an airport or mall amenity, places where people are often stressed, rushed, or sagging under the weight of luggage or shopping bags. Chair massage is performed completely clothed in a private or semiprivate kiosk, often for 10–20 minutes, and is a great introduction to massage for those with a sudden impulse to try something new and no desire to commit more than a few minutes.

An Adjunct to Exercise
People who look after their health also tend to exercise more, and exercise is an incredible stress reducer. The benefits of exercise can be exponentially more valuable when combined with massage. Many athletes use massage before an event, visualizing their best performance while activating corresponding muscles. Afterward, massage can reduce recovery time until the next event or workout. And of course, there’s that glorious massage to relieve discomfort after you’ve overdone it on the tennis court, bike path or elliptical machine. As your massage therapist works out that lactic acid from your stiff muscles, you can relax and congratulate yourself on doing the right thing. As the old saying goes, it hurts, but it’s a good kind of hurt. (Note: Tell your massage therapist if the pressure they’re applying or a particular technique becomes too uncomfortable.) You can extend the wonders of exercise by combining it with strategically timed massage. Treating yourself to a massage is a wonderful reward for staying active and delivers a one-two punch to unwelcome stress.

The Promise of Prevention
Up to 90 percent of disease may be caused by stress. Perhaps nowhere can massage be more important for healthy people than in the prevention of innumerable ailments. At the very least, one can argue stress and its chemical agents play a role in making any infirmity worse, so dealing with stress proactively is an ounce of prevention in slowing or outright stopping disease in its tracks. Numerous studies have shown massage stimulates and strengthens the immune system. One study showed massage produced an increased number of natural killer cells, thought to defend the body against viral and cancer cells. What better evidence do you need that regular massage – some people aim for weekly or monthly regimes – should be part of your wellness planning?

More and more doctors are integrating massage therapy services into their practices. Talk to your doctor about the health consequences of stress and how massage and other types of natural therapy can help.

To Your Health, March, 2009 (Vol. 03, Issue 03)

Health Benefits of Tea

2008-09-29T22:27:00.003-04:00

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http://www.titangoddessholistictherapies.com/

Recent studies praising the many health benefits of tea – reduced rates of heart attack, stroke, diabetes and some cancers – have increased its popularity and consumption. Additional research now suggests tea can help focus a scattered mind.

Much of the current research has examined the healthful properties of tea: antioxidants, flavonols, catechins and lignans. These elements can help the body fight off disease, improve blood vessel dilation and lower the risk of aortic atherosclerosis.

New research suggests components in the leaves of the Camellia sinensis plant could help people focus and pay more attention to certain tasks. The purported mechanism for this action is an amino acid called theanine, which is found in green, black and oolong teas.

As more and more properties are studied, tea could prove to be a great ally in the fight against other major diseases including Alzheimer's and Parkinson's disease. In fact, a study done on mice at the National Parkinson Foundation Centers in Israel found that the main antioxidant in tea showed an ability to slow brain cell death and encourage neurons to repair themselves.

So, next time you're at your local coffee hangout, don't order a cup of joe – try a soothing cup of tea instead. Give your body and mind a boost.

To Your Health [April 8, 2008]

Rotator Cuff Problems

2008-09-08T17:59:00.006-04:00

www.kiwellnessstudio.com

By Joel Schwartz, DC
The most common cause of shoulder pain is a problem with the rotator cuff muscles and tendons of the shoulder. You may have heard of these muscles before in conjunction with injuries to baseball players, tennis players, golfers or other athletes. The truth is, these injuries affect most of us to one degree or another.

1. Despite their small size, these muscles provide the primary means of stability to your shoulder joint. They are working hard with any movement your arm makes.
2. These muscles are inadequately strengthened by most fitness and sports exercise regimens, thus they are not properly conditioned.
3. Most of us lack coordination in the joints of our shoulder, neck and upper back region as a result of poor posture and repetitive motions. This results in a continual friction and abrasion to the rotator cuff muscles and tendons.
4. Previous shoulder injuries treated only with rest and medication were not properly rehabilitated and are prone to re-injury until properly conditioned by corrective exercise and deep massage.
5. The blood supply to the rotator cuff muscles starts to atrophy somewhat in people over the age of 40.

These problems present a truly unique opportunity for the massage therapist. With proper training, you can have the best tools for the non-drug or non-surgical treatment of these injuries, as they respond very well to exacting soft tissue work and exercise. So, really no other health care practitioner has an advantage over you here.

Although there are many causes of rotator cuff problems, one very interesting and common cause is impingement. Understanding impingement is critical to being able to successfully treat rotator cuff problems. Impingement exists when shoulder joint structures get pinched as the arm is raised. The structures that can get pinched are the subacromial bursa, the supraspinatus tendon and the tendon of the long head of the biceps brachii. These important structures are located in the subacromial space.

The subacromial space is located underneath the coracoacromial arch. This arch is a bridge-like structure spanned by the coracoacromial ligament, which runs between the acromion process posteriorly and the coracoid process anteriorly.

Why do structures of the subacromial space get pinched? This occurs for basically two reasons. First, the height of the subacromial space might be decreased. This could be due to a bone spur growing off the undersurface of the acromioclavicular joint, or sometimes the acromion itself might be hooked and projecting downward into the subacromial space. Secondly, the proximal humerus can fail to glide inferiorly in the shoulder joint socket as the arm is raised. If the proximal humerus does not glide downward, it will rise up when the arm is raised and the tendons and bursa will be pinched between the humerus and the coracoacromial arch. The humerus can fail to glide downward either because the rotator cuff is weak or the shoulder joint capsule is tight in its posterior and inferior portions.

The weakness in the rotator cuff and tightness in the shoulder joint capsule can be treated with therapy. Bone spurs and the actual anatomy of the acromion cannot be changed, but better movement and control of the shoulder joint can make them less of a factor in impingement. Correcting the factors causing impingement will have a huge positive effect in the client with rotator cuff problems.

How do you correct these factors?

Use neuromuscular and myofascial techniques to treat adhesions and trigger points in the muscles and tendons of the rotator cuff. When these muscles and tendons are free of adhesions and trigger points, they will be stronger and function much better in their important job of stabilizing the shoulder joint. They also will not be a source of pain.

Learn techniques to increase the flexibility of the shoulder joint capsule itself.
Comprehensively strengthen the rotator cuff muscles and also the key scapular stabilizers such as the lower and middle trapezius, the rhomboids and the serratus anterior.

Strengthening the scapular stabilizers will prevent a secondary impingement, which results from a lack of the control of the scapula as it glides along the chest wall.

Treating the rotator cuff in this manner allows you to provide a service to your clients they cannot easily get elsewhere. Most people still have these problems treated with rest and medication, which provide no long-term benefit in preventing re-injury. Thus, you provide a much-needed service and all that is required of you is to acquire the necessary skills. I hope this will wet your appetite for learning about this interesting area.

Feel Better in Just 20 Minutes a Week

2008-07-28T20:33:00.008-04:00

Massage is known to help decrease stress through it's effect on the parasympathetic nervous system. Workouts combined with massage have been found to be highly effective in helping increase muscle and tendon recovery.

www.kiwellnessstudio.com

www.titangoddessholistictherapies.com

"Harmonizing the body, mind, and soul"

A mere 20 minutes a week of any physical activity, including housework or gardening, will boost mental health, according to a large study in the British Journal of Sports Medicine. The researchers surveyed almost 20,000 men and women about their mental state and how much physical activity they did per week.

It turns out that any form of daily physical activity was associated with a lower risk of distress. The range of beneficial activities included housework, gardening, walking and sports. The strongest effect was seen for sports, which lowered the risk of distress by 33 percent.

Results also indicated that as little as 20 minutes of activity per week improved mental state. As you might expect, the more activity a person indulged in, the lower their chances of psychological distress. And obviously, there are physical benefits to increasing one's physical activity.

The researchers stated, "Mental health benefits were observed at a minimal level of at least 20 minutes per week of any physical activity, although a dose-response pattern was demonstrated with greater risk reduction for activity at a higher volume and/or intensity."

So grab your vacuum cleaner or your gardening trowel and spend at least 20 minutes brightening up your house or your yard, as well as your mental state!

To Your Health

July, 2008 (Vol. 02, Issue 07)

5 Stength Training Tips for Women

2008-06-10T19:48:00.013-04:00

Schedule regular massage sessions to help with muscle recovery after your workouts.

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Personal Training

www.bodyworkbynat.com

These days, many women have jumped on the cardio bandwagon and are making a point of hitting the treadmill or the elliptical machine a few times a week. Not a bad idea, considering government guidelines for heart health recommend engaging in 30 minutes or more of moderate exercise three to four days per week.
However, not enough women emphasize strength training in their workout routines. Perhaps it's a fear of getting hurt or doing it "wrong," but many women avoid weights altogether and think of the free-weight section of the gym as the area where the bodybuilders hang out. The following five tips will help educate and encourage you to venture into that muscle-bound area of the gym to get the most out of your weekly workout routines.

1. Vary your workout with an interval program. This means that instead of working at the same pace on the treadmill or stationary bike for an hour or more, you should alternate quick bursts of speed with a recovery period. Combine this with a strength training regimen and you're on your way to fitting into those skinny jeans.

2. Make it a priority to lift weights three times a week. Beginning a lifting routine once a week is better than not lifting at all, but you aren't going to notice too many changes. Twice a week is better, but still isn't going to give you the results you want. However, any more than three times a week and your muscles won't have enough time to recover between workouts.

3. Increase the weight you lift over time and lift enough weight to make a difference. It's important to find the right balance between going for the heaviest weight in the room and going for the lightest. You want to make sure you are lifting enough to make a significant difference. Experts advise choosing a weight you can lift for at least 8-10 reps. Once you can lift a particular weight consistently for 12 reps, go to the next highest weight and go back to lifting it at 8-10 reps and so on. (Note: To learn more about how much weight you should be lifting, read Chelsea Cooper's exercise series, "A Total-Body Workout in Five Easy Steps," online at http://www.toyourhealth.com/. The five-part series began in July 2007.)

4. Exercises that work smaller muscles won't necessarily get you the best results. Small and large muscles need to work together, as part of a larger complex system, to get you the results you want. That means you need to work the chest, back, shoulders, biceps, triceps and legs. Remember, it's about getting your entire body in shape, not just specific areas or muscle groups.

5. Traditional crunches aren't the answer. It's hard to find the motivation to do crunches in the first place, but having to lie flat on the hard floor to perform this exercise would make even the most die-hard workout junkie come up with an excuse. An alternative to traditional crunches is to perform the same motion on an exercise ball. This will help provide some cushion for your back and allow you to work all of your abdominal muscles by providing a complete range of motion.

6/10/2008 To Your Health [Vol. 2, Issue 14]

A Brief History of Spa

2008-05-29T13:20:00.006-04:00

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Although the proliferation of spas in recent years might lead one to think that they are a recent development of the 20th century, the earliest spas -- or "baths" -- date back several thousand years to various civilizations, including Mesopotamia, Egypt and ancient Greece. But it was during the time of the Roman Empire that baths began making the transformations that would eventually lay the groundwork for the spas we have come to know today.

There are several theories suggesting how the word "spa" came into being, including the Latin word "espa," meaning fountain, or the word "spagere," meaning bubble up, to scatter, sprinkle or moisten. Other possible origins include "Salus Per Aquam," Latin for health by water; "Solus Per Aqua," meaning to enter through water; "Salut Per Aqua," Latin for health or relaxation through water; and "Sanitas Per Aquas," for health through water.

Initially, the Romans used natural hot springs and thermal baths as a means of health and wellness, initially for the benefit of wounded soldiers. Over time, however, thermal and mineral baths evolved into elaborate structures, used for socializing and relaxation, as well as continued medical treatment.

Today, spas fill many of the same needs as they did thousands of years ago, including relaxation, wellness and stress relief by incorporating many of the same methods embraced by the ancients such as a multitude of hydrotherapy treatments, body scrubs and massage therapy, one of the most widely used spa treatments.

Massage Therapy

Massage therapy is recognized as one of the oldest methods of healing, with references in medical texts nearly 4,000 years old. In fact, Hippocrates, known as the "father of medicine," referenced massage when he wrote, in the 4th century B.C.: "The physician must be acquainted with many things, and assuredly with rubbing."

Now a days, in addition to "rubbing," massage therapy, often referred to as bodywork or somatic therapy, refers to the application of various techniques to the muscular structure and soft tissues of the body that include applying fixed or movable pressure, holding, vibration, rocking, friction, kneading and compression using primarily the hands, although massage therapists do use other areas of the body, such as the forearms, elbows or feet. All of the techniques are used for the benefit of the musculoskeletal, circulatory-lymphatic, nervous, and other systems of the body. In fact, massage therapy positively influences the overall health and well-being of the client. It's physical and mental benefits include:

Relaxing the whole body
Loosening and relieving tired, aching and tight muscles
Increasing flexibility and range of motion
Diminishing chronic pain
Calming the nervous system
Lowering blood pressure and heart rate
Enhancing skin tone
Aiding in recovery following injuries and illness
Strengthening the immune system
Reducing headaches and mental stress
Improving relaxation
Promoting restful sleep

Compliments of SpaTherapy.com

Melt Your Aches with Hot Stone Massage!

2008-05-02T14:12:00.005-04:00

Mobile & Studio Prices http://titangoddessholistictherapies.com
(article by Jon Lumsden © 2003 Massage Marketing. All rights reserved.)

Your personal condition sets the stage for how you experience each day of your life. It’s only natural to want to feel the best you can. Those who take an active role in improving their overall health know that one needs to address all aspects of life —the emotional and mental as well as the physical. A great way to accomplish this is to help your body to relax with regular massages.

If you are interested in experiencing the best bodywork session possible, you’re going to love a massage that incorporates hot stones! Combining the many benefits of massage with the addition of soothing, penetrating heat, this treatment will take your bodywork sessions to a new level.

How does bodywork help?

One of the main reasons massage is able to do so much to improve health and function is the way it helps to deal with stress. According to Sandra McLanahan, M.D., “Massage therapy is beneficial for almost all diseases. Eighty percent of disease is stress-related, and massage reduces stress.”

Your body does much of its maintenance, regeneration and healing while you are resting. It follows that when your body is more relaxed, it will be better equipped to do its job and keep you healthier. Relieving the stress and tension that so easily accumulates in your neck, shoulders and back can help to open your body’s lines of communication. And when the stress goes, you feel like a brand-new person, happy and alive!

What part do the stones play?

Massage alone does a great job of bringing about this relaxation of tense muscles, etc. By adding the penetrating heat of these smooth stones, the result you can experience is enhanced greatly.

Adding this comforting source of warmth increases both the speed and degree of relaxation you’ll experience. Additionally, this deeper state of muscular relaxation allows a more intense level of bodywork on those trouble areas with little or no lingering soreness afterward.

Most of us have used a heating pad or hot water bottle on an aching neck or back and know how soothing the application of heat can be. Now imagine the combination of relaxing massage strokes and heated stones loosening all those tense muscles and relaxing your joints. The deep, penetrating heat draws blood into the area, increasing circulation and creating an extremely relaxed state.

An ancient therapy rediscovered...

Though relatively new in our modern culture, hot stones have been used therapeutically for thousands of years. The ancient civilizations in Egypt, China, and Japan as well as North American Indians all found beneficial treatments using the soothing stones. From a means of alleviating pain and stress to helping with menstrual discomfort and even serving as an aid during childbirth, the hot stones helped our ancient ancestors deal with many of their physical complaints and to pursue improved health.

Too often in modern society, the common approach to dealing with pain and discomfort is to mask the sensations with pain-killing drugs. A much better approach is to do something that works to handle the source of the problem. Helping your body deal with tension and soreness has never been more enjoyable, thanks to the availability of hot stone massage.

In summary, incorporating hot stone therapy into your bodywork sessions:

• Increases circulation
• Increases metabolism
• Decreases pain
• Decreases muscle spasm
• Decreases joint and tissue stiffness

This article is excerpted from the Staying in Touch client education newsletter: Hot Stone Massage.

Cleanse Your Body

2008-02-09T13:49:00.002-05:00

TitanGoddess Holistic Therapies

"Harmonizing the body, mind, and soul"

We offer the IonCleanse Foot Bath Detox. Call today to schedule your appointment.

http://titangoddessholistictherapies.com/

www.kiwellnessstudio.com

Are you considering a fast or a detox diet? It's not unusual for people to do this kind of "cleansing" after the holiday season. Many of us have been running around, preparing for the holidays, eating too much and not exercising enough. And, after all of the overindulgence and stress, we want to begin a healthier new year.

Cleansing is used to promote health and healing by reducing toxic intake and removing toxins from the body. It has become extremely popular, with several detox programs on the market. The wide variety of cleansing programs or detox diets include different combinations of therapeutic components such as cleansing herbs, juice or water fasting, whole-food or raw-food diets, colonic irrigation and hydrotherapy.

What is common across all detoxification programs is that you will eat differently, usually much less, so you can support the elimination of toxins from your body. These programs are usually short-term and emphasize whole, organic, non-genetically-modified foods (especially fruits and vegetables) that provide the vitamins, nutrients and antioxidants the body needs for detoxification.

There is no empirical scientific evidence on the health effects of detoxification diets. However, studies on various plants and herbs show positive effects on certain detoxification organ systems. The strongest evidence that supports dietary detoxification programs is related to caloric restriction and fasting. Research suggests fasting can lower blood pressure, regulate blood glucose, lower cholesterol and reduce inflammation. Studies have shown, however, that in order to sustain the health benefits of fasting, individuals need to modify their diets over the long term.

You should always consult your health care professional before doing a cleanse or a detox diet, especially if you have a medical condition. Detox diets are not advised for children or women who are pregnant or nursing.

To Your Health Newsletter, January 22, 2008

Stress Reduction Techniques (article)

2008-01-17T18:37:00.000-05:00

TitanGoddess Holistic Therapies

"Harmonizng the body, mind, and soul"

http://titangoddessholistictherapies.com/

Stress is more than a discomfort. Studies indicate that it can be a threat to your health. A study published in the journal Neurology in 2003 found that the people most prone to distress were more than twice as likely to develop Alzheimer's Disease as the people least prone to distress. A Duke University study found that heart patients could dramatically reduce their chance of further cardiac problems by practicing stress-reduction techniques. A study published in December 2005 in the Journal of the National Cancer Institute found that stress can increase the odds of developing skin cancer.

More recently, scientists from Australia's Garvan Institute have found that during periods of stress, nerves release a great deal of neuropeptide Y (NPY) into the bloodstream. NPY directly impacts the cells in the immune system that seek out and destroy bacteria and viruses -- which suggests people may be more vulnerable to illness during periods of stress. And last year, the journal Science reported that stress can even make you forgetful.
So what can you do to keep your stress levels low, and help yourself feel healthier? Following are some tried-and-true tips from fibromyalgia patients:

• Margit Crane suggests a warm bath scented with a favorite aroma. Aromatherapists tout lavender as one of the scents that help people relax. You may want to relax in the tub by candlelight, or add bubble bath to increase your relaxation response.
• Breathe easy. You can find books about different breathing techniques, as well as a number of websites (http://www.breath.org/ and http://www.breathing.com/, just to name two), which contain tips for relaxation breathing. Or just try a very simple exercise: inhale deeply, and take twice as long to exhale as you did to inhale. A few minutes of relaxation breathing can make a very big difference in a stressful day.
• Prepare for fighting future stressors. Laura Collins created lists of her negative stressors, or "downdrafts," and a list of her positive stressors, or "uplifts." These are things she enjoys doing, things that make her feel better. "When I am experiencing a 'downdraft,' I pick two cards from my 'uplift' deck and do those," she says. "It balances me."
• Take some time for yourself every day -- a few minutes to meditate, go for a leisurely walk, or just enjoy a cup of tea. Laura R. McMullen also recommends scheduling larger blocks of time for yourself. "Take a day off a week," she suggests. "Work your schedule so that you can enjoy one day, or one afternoon, to yourself, where you're not required to do anything."
• Keep an eye on your diet. When Miriam Deniz feels stressed or unwell, she craves broccoli; McMullen found that her outlook dramatically improved when she eliminated all refined sugar from her diet. It is especially recommended that fibromyalgia patients avoid aspartame, caffeine and alcohol.
• Find a passion. Even if it's an activity that sometimes causes you physical discomfort, the pleasure you take in the activity itself may improve your outlook -- and create a relaxation response. For Scherry A. Clarke, that passion is her horses. "They keep me active and busy, help stave off depression, and have raised me up during some of the lowest points of my life with their love and loyalty," she says. "Yes ... I will feel pain from my activities, and sometimes that pain will be mind-blowing; severe enough to literally knock me off of my feet. However, I will never, ever stop trying to get up again. This is my life ... and I can either choose to 'sit it out' or 'dance.' I have chosen to dance."
• Adopt a relaxation practice, such as meditation or hypnosis. Be sure to practice on a regular basis!
• Embrace spirituality. "Understand, with certainty, that you can make your situation more tolerable, no matter what the circumstances," says Celeste Taylor. "Realizing that stress will most likely never change the outcome of a situation, begin to relax and place your faith in God or a higher universal being of your choice. Smile at this comforting realization."

Elisabeth Deffner is the editor of Fibromyalgia AWARE magazine and the National Fibromyalgia Association's e-newsletter, FMOnline. For more information about fibromyalgia and the National Fibromyalgia Association, go to http://www.fmaware.org/.

Compliments of NewsTarget.com

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2008-01-11T20:38:00.004-05:00

As you begin to develop a meditation routine, different and sometimes unexpected emotions might emerge. Whether joy or sorrow, don't be afraid to let your emotions out. You also might discover that you have more energy and less fatigue throughout the day. As this habit becomes a natural part of your life, you'll see how differently you will begin to view situations that used to stress you out or push you over your emotional limit.
To Your Health Newsletter, January 8, 2008

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2007-11-18T01:22:00.001-05:00

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