Elements Therapeutic Massage - Geneva

Spring is in Bloom! No pain gardening tips.

Fri, 17 May 2013 12:22:00 -0500

Spring is in bloom! No-pain gardening tips.

Spring is the season where people enjoy manicuring their lawns and tending their gardens in anticipation of enjoying fresh, homegrown produce and glorious flowers.

Gardening offers many benefits such as providing stress relief, an outlet for creativity and is an excellent activity to just get us moving. But just like any other form of physical activity, there are risks of injury.

As amateur and professional gardeners dig, bend over, rake, plant, reach, prune, hoe, lift, twist, move, carry debris and create gardening masterpieces, it’s important they protect themselves from potential hazards. If done improperly, gardening and yard work can lead to muscle and joint pain, repetitive strain injuries, tendonitis and Carpal Tunnel Syndrome, as well as other accidental injuries.

To help stay injury free throughout this gardening season, here are a few helpful tips!

To avoid/reduce injuries:

--Be sure to warm up/stretch as you would before any physical activity.

--Wear gardening gloves (to lower the risk of skin irritations/cuts and reduce blister formation) and use kneepads or use a foam cushion to make it more comfortable and less traumatic for knees.

--Dress to protect yourself from lawn/garden pests. Wear long-sleeved shirts and long, light-colored pants tucked into socks or boots and check yourself and family members for ticks.

--Wear goggles when doing things like weed-whacking and ear protection when using loud equipment.

--Protect yourself from the sun by covering up with long sleeves and pants made in breathable cotton, wear a hat and sunglasses, and if you use a sunscreen make sure it is as safe and natural as possible (for recommendations, visit the Environmental Working Group at http://www.ewg.org).

--Stay hydrated. Remember that you’re outside in the heat, working up a sweat and perspiring.

--Keep tools of the trade in tip-top shape by making sure your power equipment is working properly and your tools are sharpened and properly stored.

--Do not mow grass when it’s wet. Before mowing, walk around the yard, checking for sticks, stones, toys, and other foreign objects that could shoot out from under the mower.

To prevent and treat injuries:

Aches and pains don’t have to interfere with summer gardening when you practice prevention and follow activities/injuries with appropriate treatment protocol.

HOT AND COLD THERAPY: Hot and cold therapy, can shorten the duration of the recovery so the body heals faster and you feel better sooner.

--ICE is the first course of action, for the first 24 – 48 hours to help with inflammation. Ice therapy has an effect when the ice is REMOVED. Ice stops the blood flow, when removed it releases fluids and toxins, stimulates lymphatic and toxin draining and more blood flow. Basic procedures for ice therapy: 10 minutes on; 5 off; 10 on, 5 off.

--MOIST HEAT and ICE/HEAT: --HEAT: 48 – 72 hours after injury try using heat on the injured area. You’ll know it’s OK to continue if you don’t feel worse afterwards. Heat draws more blood to the area and removes toxins.

--ALTERNATING HOT AND COLD: Cold and heat can be very powerful when used together at this point. Protocol – takes about 45 minutes: --Start with HEAT for 10 minutes; followed by 5 minute break. Then COLD for 10 minutes, followed by 5-minute break, then HEAT again for 10 minutes.

NOTE: For severe pain and swelling, seek medical attention

SOURCES: Centers for Disease Control and Prevention Home Safety Council

The Art of Motherhood Juggling

Mon, 06 May 2013 14:42:00 -0500

Posted: 05/06/2013

Being a mom is one of the most precious, rewarding and challenging jobs on the market. When you sign up to become a mom, everyone tells you the best baby equipment to buy, the best pediatrician to contact and the best preschools to start wait-listing your child on before they’re even born. What most forget to share, though, is the need for a mother to become a master juggler in order to survive the adventure of motherhood.

If you're struggling with keeping all of life's balls in the air, try incorporating the following four motherhood juggling techniques to not only overcome the challenges of motherhood, but establish the groundwork for a rewarding journey.

Make the Family Calendar a Priority
One of the biggest challenges of being a mother is juggling family, school, extracurricular activities and work commitments for everyone in the family. Carly Opheim, owner of an Elements Therapeutic Massage studio in Boise, Idaho, and soon-to-be mother of three, believes that having a detailed family schedule is one of the most important tools for moms to survive juggling all of the different activities of a family.

"If it's not on my calendar, it’s not going to happen," Opheim says.

Eliminate the Guilt Factor
Moms can be the worst offenders of feeling guilty for not doing enough for everyone, not reacting the best to every situation and not being able to solve everyone's problems or ailments.

In order to successfully juggle all of the obligations of motherhood, it's important to release the guilt factor from your mind and body by focusing on healthy andpositive thoughts that can carry you to a more stress-free and pleasant mind space.

“We all have mental strains and stresses in our daily lives," Opheim says. "And if we don’t make a conscious effort to flush out these stresses, it will start affecting your mental stability and physical health.

"Making time for yourself is not about being a luxury. It's about taking the time to revive and rejuvenate your mind and body."

Don't Be Afraid to Ask for Help
Many moms feel like they have to be Wonder Woman and shoulder all of the responsibility of the family by themselves. However, having a great support system -- a spouse, relatives, friends or a mixture of all three -- can make a huge difference in successfully juggling your life and your family’s.

Asking for help doesn’t mean that you're inferior or less of a mother. Instead, it means that you are a master juggler and understand the importance of the age-old saying, "It takes a village to raise a child."

Make Mommy (Me) Time Mandatory
If you don't take time out for yourself, it can really show in the way you interact with your friends, spouse and kids as well as the way you approach your job and personal obligations. When life gets busy, a lot of moms automatically skip out on "Me Time."

One way that Opheim suggests juggling life's daily stresses is by scheduling personal workout time, relaxation and rejuvenation time, and girlfriend time regularly to not only make them a priority in your life, but to ensure that they happen on a routine basis. It's important for moms to regularly schedule Me Time to clear the mind, relax the body and melt stress away.

When the motherhood juggling act is in full swing, it can be easy to get overwhelmed with all of the balls you have in the air. As a mother, it's important to keep everything in perspective and to remind yourself of these juggling techniques when life gets hectic. And remember, the only item on your calendar that you have control over is Me Time. So make the most out of your Me Time by taking the time to relax and rejuvenate. Your mind, body and family will appreciate it!

Massage Therapy for Golfers

Tue, 16 Apr 2013 16:58:00 -0500

MASSAGE THERAPY FOR GOLFERS

Posted By: Carson Boddicker

Golf is a sport that attracts players of all ages, and thus presents many unique challenges to the athlete across his lifespan. Proper training and practice of the golf swing can lead to dramatically improved power, distance on your shot, mobility, and help golfers resist injury, says Patrick Ward, massage professional and athletic development coach in Tempe, Arizona. Massage therapy can keep golfers limber and healthy.

MASSAGE BASICS

Massage has been practiced for thousands of years; today's society sees it as a "relaxing" or "therapeutic" modality, but it can also play a role in enhancing athletic and other physical performance. Massage can break down adhesions and scar tissues, which ultimately may lead to better freedom of movement --- and thus better swing mechanics for golfers.

MASSAGE FOR MOBILITY

Golf requires that the body have mobility in the right places to reduce the risk of injury. Massage therapy for the golfer should focus on the hips and the thoracic spine, which are crucial to the movement of the swing and to providing the strength required to hit the ball effectively. Ward suggests that, before you begin a training session, you apply massage to key areas of the body, in the form of either hands-on massage or through the use of tools like foam rolls and tennis balls.

KEY AREA: HIP ROTATORS

Golf requires a high level of rotation through the hips, but because so much of our modern lives involve sitting at computers and in vehicles, the hip rotators often become "stuck" and in need of massage. Try the tennis ball figure-four. Sit on the floor with a tennis ball directly to the right of your hip. Lift yourself up, and bring your right hip down upon the ball as if you were putting it into your back pocket. Cross your right leg over left and rotate in small circles until you locate a tender point. Hold pressure on the tender point for up to 30 seconds. When done correctly, the severity of the discomfort will fall rapidly. Repeat on the other hip.

KEY AREA: HIP FLEXORS

The golf stance can often lead to excessive tightness in the hip flexors, the muscles along the front of your thigh and abdomen. Ward suggests using either hands-on massage from a skilled therapist or the foam roll, a self-massage tool. Place a foam roller on the floor, and then lie face-down with the roller under your thigh, about an inch above your knee. Push your body slowly backward, moving the foam roll closer to your hip bones. One pass should take at least 10 seconds. If you locate a tender point, maintain steady pressure upon the point until the tenderness dissipates. Repeat this massage on both thighs for about 60 seconds.

KEY AREA: THORACIC SPINE

The middle portion of your back, called the thoracic spine, plays an integral role in the golf swing. Many swing errors put too much tension on the muscles along the spine; release this tension to improve your swing's effectiveness. Lie on your with a foam roll positioned underneath, touching you back about an inch above belly-button height. Cross your arms over your chest and move so the foam rolls massages up your back and between your shoulder blades. Stop on tender points until the discomfort lessens. Do up to 60 seconds of rolling before you play golf.

Spring is Coming

Tue, 02 Apr 2013 11:12:00 -0500

Get Out. Get Active. Get Massage.

Posted: 04/02/2013

The golf fairways are turning green, the summer race schedules are published, the bicycles are out of the garage, and your running shoes are ready to ditch the treadmill and start logging miles on outdoor trails and roadways.

The only thing that may be missing in this picture is a physically conditioned body that is prepared to endure all of the strenuous activities summer has in store. To get yourself to the start line without injury and prepare your body for optimal performance this year, it is important for both men and women to incorporate frequent massage into their summer training, performance and recovery plan.

Massage is essential to everyone’s overall health and well-being, but especially if you live an active lifestyle. And, to be clear, an active lifestyle doesn’t necessarily mean being a competitive athlete or extreme sports enthusiast. An active lifestyle can mean coaching your child’s little league team, regular recreational gym use or playing flag football with family on a summer afternoon. Either way, massage can play an active role in improving athletic performance for anyone ranging from weekend warriors to competitors.

Top Ways Massage Can Increase Athletic Performance

Increased Psychological Readiness. Athletic performance is 50 percent physical and 50 percent mental. If you take care of the physical part by putting in the training, mileage, etc. needed to accomplish your goal, massage can help prepare you for the mental toll of competition. Studies have shown that massage increases your psychological readiness to prepare you for tackling a challenging physical activity. Whether it’s running your first marathon, hiking a fourteener or playing 18 holes of golf every weekend, massage can help you block out negative energy (self doubt, anxiety, nervousness) and tune your focus toward accomplishing the physical endeavor at hand. Massage also is also a great mood enhancer that can help with mental preparedness by stimulating our natural endorphins.
Enhanced Physical Performance. The physical benefits of massage have been realized for years by professional and novice athletes across sporting events. In order to realize peak physical performance, it is important to keep the body’s engine in tip-top shape. Deep tissue and sports massage techniques play an essential role in maintaining and advancing physical performance by increasing blood flow, reducing muscle tension, flushing out toxins, lengthening muscles, increasing overall range of joint motion, and decreasing muscle stiffness. Massage also has been known to enhance overall performance by decreasing exercise-induced fatigue in athletes. In a British Journal of Sports Medicine study, subjects performed a warm up cycle exercise, followed by 30-second high intensity exercises that were interspersed with 30 seconds of active recovery. The subjects’ heart rates, peak power, mean power and fatigue index then were recorded after either receiving 20 minutes of massage or passive rest. The study found that a significantly lower fatigue index was found in individuals who received the 20-minute massage versus rest alone.1
Reduced Injury Risk. By incorporating massage into your active routine, you are taking a proactive approach to not only avoiding injury, but also increasing your chances of enhancing and maintaining peak performance in the short and long term. The key to reducing injury, though, isn’t massage alone. The combination of massage, stretching and movement creates a more fluid, strong muscle and body structure that can endure higher levels of wear and tear. Massage also is an integral component to balancing muscle groups and soft tissues in your body, minimizing the tendency for stronger muscle groups to overcompensate for weaker ones, which eventually can lead to injury or strain to the stronger muscle group.
Increased Recovery Time. Each year as you get older and try to maintain the same level of physical performance as before, recovery times seem to become longer and longer. Recovery time is an essential component to overall peak performance because the longer it takes to recover from strenuous exercise, the longer you spend watching the game on the sidelines. Studies have shown that massage after exercise fatigue significantly improved quadriceps performance when compared to rest alone,2 and muscle soreness intensity was significantly lower when massage was used within 48 hours post-exercise. 3 Get back into your active lifestyle more quickly between workouts by incorporating massage into your daily routine. 3

As you embark on your summer activity adventures this year, make sure to always include a regularly scheduled therapeutic massage in your arsenal of must-have supplies for peak performance success. Massage not only supports greater training intensity by shortening recovery time between workouts and feeding essential nutrients to the soft tissue of the body, but it also can be attributed to improving range of motion and muscle flexibility that results in improved efficiency, power and performance.

Get out, get active and start expecting more performance results from regularly scheduled therapeutic massages this summer. The skilled therapists at Elements Therapeutic Massage will evaluate your health history, goals, challenges and lifestyle to determine the best massage for enhancing your physical performance. Call your local Elements studio today to start preparing your body for optimal performance this summer.

______________________________

1 Robertson, A., Watt, J.M. & Galloway, S.D. (2004). Effects of leg massage on recovery from high intensity cycling exercise. British Journal of Sports Medicine, 4, 173-176. 2 Rinder, A.N. & Sutherland, C.J. (1995). An investigation of the effects of massage on quadriceps performance after exercise fatigue. Complement Ther Nurs Midwifery, 1, 99-102. 3 Hilbert, J.E., Sforzo, G.A. & Swensen, T. (2003). The effects of massage on delayed onset muscle soreness. Br J Sports Med, 37, 72-5.

Tips To Get The Most Out Of Your Massage

Mon, 18 Mar 2013 19:08:00 -0500

Tips to Get the Most Out of Massage

As health care costs continue to increase, consumers are looking towards alternative therapies to treat pain and stress. According to the American Massage Therapy Association (AMTA), 44 percent of adult Americans who received a massage between July 2010 and July 2011 received it for medical or health reasons compared to 35 percent the previous year. However, many consumers still have misconceptions about massage and how to make the most of their experience. It’s to be expected – there’s a sense of vulnerability when it comes to getting a massage, and many are reluctant to seek clarification.

Get the most out of your massage by following these simple tips:

1. Speak up! At restaurants, we’re quick to request dressing on the side. At the drycleaners, we’re not afraid to ask for extra starch. Yet when it comes to receiving a customized massage, many consumers are hesitant to ask for what they want. It’s essential to clearly communicate your goals, so don’t be afraid to tell a massage therapist to spend more time on a certain area, or to alter their technique to be more gentle or firm.

2. Undress to your comfort level: The customer has free range to undress as much, or as little, as he/she likes. Modesty is always accepted, so if you feel most comfortable in shorts and a T-shirt, wear it!

3. Talk….or Don’t: You can chit chat during the treatment or be still, as you choose. The massage therapist will follow your lead. Just remember to speak quietly.

4. Rehydrate: Even though you’re laying still while receiving a massage, your muscles are being worked and they need to recharge. Always drink plenty of water following a massage. An hour-long massage works your muscles similar to that of an hour spent at the gym.

5. Tip Appropriately: The general rule of thumb is to tip 15 to 25 percent. If using a coupon or packaged deal, tip on the original price of the massage.

Manage Lower Back Pain

Mon, 25 Feb 2013 14:30:00 -0600

Put a Spring In Your Step By Relieving Lower Back Pain

Does the cold winter weather and grey skies leave your mind and body feeling fatigued and sluggish? Are your lower back muscles stiff and tight from shoveling snow over the winter and staying cooped up in your house during unfavorable weather conditions? If so, it is time to put a spring back into your step and relieve your lower back pain with the following four lower back healthy habits.
Focus on Good Posture: If you spend your day sitting at a computer or driving the family to/from activities/school/etc., it is important to focus on maintaining straight body alignment by elongating your posture. Instead of leaning forward with your shoulders and neck while in a seated position, pull your shoulder blades back, engage your mid-section and breathe from your core for healthier posture throughout your body.
Strengthen Your Core: The root of lower back pain can stem from weak core muscles. Strengthen your abdominal core and lower back muscles by adding simple core exercises to your regular fitness routine. Only 15 minutes of core exercises such as the Superman (extending both arms and legs while lying on your stomach) and Plank (holding your body off the floor by leaving your forearms and toes touching the floor) three to four times per week can help build a stronger core that can help to alleviate lower back pain.
Incorporate Daily Stretching: Loosening tight muscles and elongating your body with daily low intensity stretching exercises can help keep your body fluid and moving pain-free. You can relieve and revive tired back muscles with 10-15 minutes of light stretching per day by incorporating popular yoga movements such as Child’s Pose (kneeling on floor, lower head to ground, extending arms forward and hips backward) and Standing Ragdoll (bending forward, cross your forearms and loosely let your head and arms hang freely toward the floor).
Schedule Regular Therapeutic Massage Therapy Sessions: Therapeutic massage is a medically proven method for supporting your health and wellness by providing relief from lower back pain, reducing stress, increasing circulation and improving range of motion. A deep tissue massage can best be used to treat chronically tight or painful muscles, repetitive strain, postural problems or recover from injury, while a hot stone massage can help ease muscle tension without deep pressure. If you are new to massage therapy, a Swedish massage is a great way to experience muscle relaxation and stress relief for both you mind and body.
Whether you need relief from pain, release of tension, reduction of stress or simply to relax and feel your best, Elements Therapeutic Massage is committed to helping you put a spring in your step by reviving and rejuvenating your tired and sore lower back muscles. Call our local Elements studio today to relieve your lower back pain, while increasing your mind and body’s health and wellness.

Massaging Away Colds and Flu

Mon, 18 Feb 2013 16:39:00 -0600

Massaging Away Colds and Flu

Posted By: Mary Burge 2/18/2013

Michele Merhib is a certified massage therapist and founder of Elements Therapeutic Massage.

A soothing massage can do more than help you unwind. Massage is gaining popularity among doctors and their patients as a component of standard care for stress relief, pain, controlling blood pressure, and boosting immunity.

“Consumers are being more pro-active about their health,” says Michele Merhib, certified massage therapist and founder of Elements Therapeutic Massage, a national franchise with more than 85 studios. “And they are realizing that getting a professional massage—with the right therapist—can help keep their immune system up and running throughout cold and flu season.”

Post editors talked to the massage professional about turning to the relaxing technique for better health.

What does science say about the benefits of massage in besting colds and flu?

Recently, a study at Cedar-Sinai hospital evaluated 59 clients who received a 45-minute massage while connected to a lot of equipment. In the end, they discovered that a single massage resulted in significant biological changes: it decreased the stress hormone cortisol, increased production of lymphocytes (an important facet of the immune system response), and boosted levels of oxytocin, a hormone associated with a feeling of contentment.

What do your clients say about the benefits of massage?

Clients notice that regular massage at home or in a studio helps reduce colds and flu and improves overall health. For example, those who typically get a massage every 4^th week say they feel sluggish by the end of week 5 if they miss a session. They also report that regular massage helps them sleep better.

Is any one type of massage particularly effective?

Research shows that hands-on bodywork increases circulation and promotes health—whether that touch is light, or deep. What matters most, then, is identifying the pressure that works for your body. If it’s too deep, you won’t enjoy the massage or reap its benefits.

Can you suggest a massage technique to perform at home?

I’ll give you two! One technique massages the hand with the eraser-end of a pencil. The other uses a tennis or golf ball to rub the feet.

For Hands:

Turn palm up. With the eraser of a #2 pencil, apply pressure in a small circular motion at base of the thumb.
Repeat at base of each finger. Continue to work down the lateral, or pinkie-side, of the hand.
Travel twice around each hand.

For Feet: Reflexology teaches that points on the feet connect to the chest and lungs, so this technique may be especially good for avoiding colds and flu.

Sit comfortably on chair or couch and place tennis or golf ball near your feet.
Roll foot over ball, moving back and forth and side to side to cover the entire sole. Repeat with other foot. Apply enough pressure to feel a substantial, but not painful, massage. Ease up just before reaching the “hurts-so-good” threshold. As an alternative, cross the right leg over the left one. With your left hand, roll ball over right foot. Repeat on other side.
Set aside ball. Use hands to massage each toe from base to tip.

Can you offer tips to finding the right massage therapist?

First, start your search on websites affiliated with the American Massage Therapy Association and the National Certification Board for Therapeutic Massage and Bodywork, especially if interested in a particular technique. These national organizations provide continuing education and liability insurance to its members as well as resources for the public.

Then, before scheduling your massage, set up a meeting to describe what’s going on in your body. You want to find a therapist who fits your needs. If you have back pain, for example, you want someone with knowledge and experience in that area.

Finally, try a half-hour massage session to gauge the therapist’s touch and communication style. Questions to consider include: Are they talking too much? Are they addressing the areas that most affect me? Do they even ask?

Remember that you don’t have to visit the same therapist. Personally, the one I choose for relaxation is not same person I see to get the knot out of my shoulder.

Part of what makes my business successful is that each Elements studio has many therapists on staff. We are going to find a therapist who can meet a particular need.

Five Ways to Have a Healty Romantic Dinner

Mon, 11 Feb 2013 17:24:00 -0600

Five Ways to have a Healthy, Romantic Dinner.. Whether You're Cooking in or Eating Out.

Posted By: Elements Therapeutic Massage on 02/11/2013

It’s February, the month of LOVE, and yes romance is in the air! Valentine’s Day is a special day for lovebirds, but one day is far too short a time for all the romance of February. Why not show your significant other your love and concern for their health by preparing (or ordering) romantic and superbly nutritious dinners for two? Here is a list of the 5 Ways to have a healthy and romantic dinner:

1. Prepare (or order) heart-healthy Mediterranean-style food: Take a vacation from ho-hum meals. Imagine you are sitting at a table for two alongside the ocean on a Greek Island. Dinner is an all-night affair with the freshest food straight from the garden and the sea. Eat like you’re in Crete and you will be eating heaps of vegetables, legumes, fresh fish, whole grains—seasoned simply with extra virgin olive oil, lemon juice, herbs and garlic and washed down with a glass of red wine. The flavors are rich and the health benefits are hard to ignore. Now this is the true gift of love!

2. Atmosphere counts: Candles, fresh flowers, beautiful dinnerware and crystal glasses can make a huge difference in whether your romantic dinner is romantic or the same old, same old. Make an effort to spruce up your dinner atmosphere and you will definitely be adding to the charm and romance of the evening. Don’t forget to plan ahead and ditch the kids for the evening, dim the lights and add some music.

3. Toast to love: Add a glass of red wine to your Mediterranean meal and toast to your love for one another. Red wine is chock full of antioxidants (most notably resveratrol and flavonoids) known to help ward off heart disease (our nation’s leading cause of death in men and women). What could be more romantic than that? CHEERS…a toast to your health and to love!

4. Savor your meal: Americans tend to wolf down their food without really tasting and appreciating the beauty of what’s on their plate. Take a romantic tip from the Europeans and make an evening of your meal—savor each delicious bite of artfully prepared, healthy course and enjoy the company and the artful preparation as much as the food.

5. All you need is LOVE (and Dark Chocolate!): Ahhh chocolate—the food of love. Did you know that Casanova, the world’s most famous lover, savored chocolate before every romantic interlude? Chocolate is an aphrodisiac and if you choose the dark kind, a superfood. Dark chocolate is good for the heart. Dark chocolate (with a high percentage of cocoa solids) prevents plaque buildup in the arteries, improves blood flow and prevents blood clots (the root cause of a heart attack). It has also been shown to improve insulin sensitivity—good news for diabetics. Just remember to savor your dark chocolate by the piece (and not the pound) as with the heart healthy ingredients comes lots of sugar, fat and calories. And don’t forget the other “love foods” like oysters, strawberries, figs, bananas, honey and almonds!

Let it go and remember that the evening is about enjoying each other’s company--which is really all that counts. Take time for yourself and your loved one alone, eating healthy delicious food and you will truly be celebrating this month of love. Add in exercise for you and your loved one with the support of Fitness Together and you’ll surely be giving your significant other the gift of health this Heart Health Month. Let a Fitness Together trainer work with you to develop a heart-healthy exercise program to accompany your heart-healthy diet, a program designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. To find the Fitness Together studio nearest you, please visit fitnesstogether.com.

Massage: The Best Complementary Treatment for Seasonal Affective Disorder

Fri, 01 Feb 2013 14:14:00 -0600

Massage: The Best Complementary Treatment for Seasonal Affective Disorder?*

WRITTEN BY: REBEKAH DELLING - JAN• 16•11

Do you suffer from the winter blues? You are not alone. Our body’s biology urges us to curl up in a ball and sleep away the snowy months. Unfortunately, most of us lead a hectic lifestyle that doesn’t include time for hibernation.

However, if your winter blues last for months or recurs every year, you may be one of the many Americans suffering from Seasonal Affective Disorder (SAD). SAD is a form of depression triggered by lack of light in the wintertime. It occurs more frequently in women than men and between 6 to 8 percent of people in the United States experience symptoms severe enough to seek treatment. Many more remain undiagnosed or suffer from a less debilitating form of the disorder.

A diagnosis of SAD is usually made if patients experience more than one of the following symptoms, depression (for more than a few days, weeks or even months), trouble sleeping, lethargy, overeating, irritability, loss of libido and a weakened immune system.

Fortunately there are many treatment options available. Light therapy is the most common and is 85% effective in most cases, according to the SADA. But treatments work best when combined with alternate therapies and exercise.

Massage and SAD

Massage may be the best choice of alternate therapies for SAD sufferers. Why? Because massage doesn’t require much effort on the part of the recipient. Once the appointment is made, the recipient just needs to show up and climb onto a table. From that point on, he or she can relax and let the therapist do all the work. Many massage therapists will even make house calls.

But how does massage help SAD sufferers? Massage alleviates the symptoms of SAD in a variety of ways. First of all, massage releases endorphins, which creates a euphoric feeling and fights depression. Massage also lowers the recipient’s blood pressure, improves circulation, positively stimulates the nerve endings, removes toxins and improves energy and concentration. By receiving regular massages, at least two a month, the SAD sufferer will experience less intense symptoms and will regain a more positive and healthy perspective on life.

Sources

Buford, Darren. “House of Blues: Beating Seasonal Affective Disorder.”Massagetherapy.com,. 2003. Web. 28 Nov. 2010.

SADA. Seasonal Affective Disorder Association, 2010. Web. 30 Nov. 2010.

Massage: Get in touch with its many health benefits

Tue, 16 Oct 2012 14:46:00 -0500

Massage: Get in touch with its many health benefits

A soothing massage can help you unwind, but that's not all. Explore the possible health benefits and risks of massage therapy, plus what to expect.

By Mayo Clinic staff

Massage is no longer available only through luxury spas and upscale health clubs. Today, massage therapy is offered in businesses, clinics, hospitals and even airports. If you've never tried massage, learn about the possible health benefits of massage and what to expect during a massage therapy session.

What is massage?

Massage is a general term for pressing, rubbing and manipulating your skin, muscles, tendons and ligaments. Massage therapists typically use their hands and fingers for massage but may also use their forearms, elbows and even feet. Massage may range from light stroking to deep pressure techniques.

There are many different types of massage, including these common types:

Swedish massage. This is a gentle form of massage that uses long strokes, kneading, deep circular movements, vibration and tapping to help relax and energize you.
Deep-tissue massage. This massage technique uses slower, more forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries.
Sports massage. This is similar to Swedish massage but is geared toward people involved in sport activities to help prevent or treat injuries.
Trigger point massage. This massage focuses on trigger points, or sensitive areas of tight muscle fibers that can form in your muscles after injuries or overuse.

Benefits of massage

Massage is generally considered part of complementary and alternative medicine. It's increasingly being offered along with standard treatment for a wide range of medical conditions and situations.

While more research is needed to confirm the benefits of massage, some studies have found massage helpful for:

Stress relief
Managing anxiety and depression
Pain
Stiffness
Blood pressure control
Infant growth
Sports-related injuries
Boosting immunity
Cancer treatment

Beyond the benefits for specific conditions or diseases, some people enjoy massage because it often involves caring, comfort, a sense of empowerment and creating deep connections with their massage therapist.

Despite its benefits, massage isn't meant as a replacement for regular medical care. Let your doctor know you're trying massage and be sure to follow any standard treatment plans you have.

Risks of massage

Massage is generally safe as long as it's done by a trained massage therapist. But massage isn't appropriate for everyone. Discuss massage with your doctor first in cases of:

Unexplained pain or other symptoms
Burns or open wounds
Cancer
Blood clots
Fractures
Rheumatoid arthritis
Severe osteoporosis
Pregnancy

Some forms of massage can leave you feeling a bit sore the next day. But massage shouldn't be painful or uncomfortable. If any part of your massage doesn't feel right or is painful, speak up right away. Most serious problems come from too much pressure during massage.

In rare circumstances, massage can cause:

Internal bleeding
Nerve damage
Temporary paralysis
Allergic reactions to massage oils or lotions

What you can expect during a massage

You don't need any special preparation for massage. Before a massage therapy session starts, your massage therapist should ask you about any symptoms, your medical history and what you're hoping to get out of massage. Your massage therapist should explain the kind of massage and techniques he or she will use.

In a typical massage therapy session, you undress or wear loosefitting clothing. Undress only to the point that you're comfortable. You generally lie on a table and cover yourself with a sheet. You can also have a massage while sitting in a chair, fully clothed. Your massage therapist should perform an evaluation through touch to locate painful or tense areas and to determine how much pressure to apply.

If you want, your massage therapist may use oil or lotion to reduce friction on your skin. Tell your massage therapist if you might be allergic to any ingredients.

A massage session may last from 15 to 90 minutes, depending on the type of massage and how much time you have. No matter what kind of massage you choose, you should feel calm and relaxed during and after your massage. Pain that's more significant than momentary discomfort could indicate that something's wrong. If a massage therapist is pushing too hard, ask for lighter pressure. Occasionally you may have a sensitive spot in a muscle that feels like a knot. It's likely to be uncomfortable while your massage therapist works it out. But if it becomes painful, speak up.

Finding a massage therapist

Massage can be performed by several types of health care professionals, such as a physical therapist, occupational therapist or massage therapist. Ask your doctor or someone else you trust for a recommendation. Most states regulate massage therapists through licensing, registration or certification requirements.

Don't be afraid to ask a potential massage therapist such questions as:

Are you licensed, certified or registered?
What is your training and experience?
How many massage therapy sessions do you think I'll need?
What's the cost, and is it covered by health insurance?

Use massage as another health care tool

Brush aside any thoughts that massage is only a feel-good way to indulge or pamper yourself. To the contrary, massage can be a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are just looking for another stress reliever. You can even learn how to do self-massage or to engage in massage with a partner.

Tips on taking care of the Gardener

Fri, 17 May 2013 12:02:00 -0500