Becky

Can Massage Reduce Inflammation in the Body?

February 29, 2012 By // by Becky 17 Comments

Study Shows Massage Therapy Could Reduce Inflammation

While most people are aware of how beneficial massage therapy can be to relieve stress, the effects of massage on reducing inflammation isn’t as well known.

Why is it important to reduce inflammation? Because it is linked to contributing to most of the major diseases, including heart disease, cancer and Alzheimer’s.

The following excerpt is from DoctorsHealthPress.com:

Need an excuse to get a massage? A new health breakthrough in the area of natural health news has proven that this alternative therapy could reduce inflammation in the body. Since inflammation is implicated in a wide swath of chronic diseases, it seems that seeing a massage therapist might not be just about stress relief.

On a cellular level, massage lessens inflammation and promotes the growth of new mitochondria in skeletal muscle. Mitochondria are the energy center of every cell in the body. The research appears online in the journal “Science Translational Medicine.”

The potential benefits of massage are vast. Massage could be useful to a broad spectrum of individuals, including older adults, those suffering from musculoskeletal injuries, and patients with chronic inflammatory disease. Massage could be used as actual medical practice in these cases.

Read the full article here.

For more information on chronic inflammation and disease, I found this article at lef.org:

Of the ten leading causes of mortality in the United States, chronic, low-level inflammation contributes to the pathogenesis of at least seven. These include heart disease, cancer, chronic lower respiratory disease, stroke, Alzheimer’s disease, diabetes, and nephritis (Centers for Disease Control and Prevention 2011; Bastard et al. 2006; Cao 2011, Jha et al. 2009; Ferrucci et al. 2010; Glorieux et al. 2009; Kundu et al. 2008; Murphy 2012; Singh et al. 2011).

Inflammation has classically been viewed as an acute (short term) response to tissue injury that produces characteristic symptoms and usually resolves spontaneously. More contemporary revelations show chronic inflammation to be a major factor in the development of degenerative disease and loss of youthful functions.

Chronic inflammation can be triggered by cellular stress and dysfunction, such as that caused by excessive calorie consumption, elevated blood sugar levels, and oxidative stress. It is now clear that the destructive capacity of chronic inflammation is unprecedented among physiologic processes (Karin et al. 2006).

The danger of chronic, low-level inflammation is that its silent nature belies its destructive power.

In fact, stress-induced inflammation, once triggered, can persist undetected for years, or even decades, propagating cell death throughout the body. Due to the fact that it contributes so greatly to deterioration associated with the aging process, this silent state of chronic inflammation has been coined “inflammaging”.

Read the full article here.

There is much more to inflammation and the damage that it causes. Food choice is a major factor, and there are a number of anti-inflammatory diet books on the market. Vitamins and supplements can also be helpful.

In addition to making some changes in your eating habits, book a massage to help reduce the inflammation!

If you have any tips on reducing inflammation, please share them by posting.

Massage Class for Couples

February 10, 2012 By // by Becky Leave a Comment

Learn how to massage your partner!

Have you always wanted to learn how to massage your partner? Or wished that they knew how to give you a good massage?

Maybe you searched and found some classes online, but didn’t want to be in a room with a lot of other couples.

I have a couple of options for you! The first is to take my massage class for couples, which is private one on one instruction with you and your partner. If you don’t have a partner, bring a good friend!

The second option is to purchase a couples massage instruction video. I have one that I highly recommend, by GTS Therapeutics. Even if you take the couples massage class, you might want to buy it for a great reference tool.

What you will learn in my massage class for couples:

How to give a relaxing, nurturing full body massage.
Massage strokes for the different areas of the body.
How to stretch your partner and use range of motion for increased flexibility.
Tips for body alignment when giving massage so that you are comfortable also.
Techniques for getting rid of headaches.
What types of lotions and/or oils to use.
Where to purchase massage supplies.
How to prepare an area in your home for massage if you don’t have a massage table.
How to use bolsters or pillows for more comfortable positioning.

I like to create a fun, relaxing learning environment. So come prepared to relax, unwind, learn how to give a great massage, and have fun at the same time. Since this is a one on one learning environment, there will be plenty of time for you to ask any questions that you have.

During the class, you will be using my massage table. Since most people don’t have a table of their own, I will explain different ways to set up a comfortable space for massage.

You will go home feeling confident in your ability to massage your partner (or friend, or family member).

The cost of the massage class for couples is $350. Call me (Becky) at (360) 701-4183 to set up a time for your class.

Gift certificates are also available at my office or online:

What if I want to buy a massage table to have at home?

Some people like to have a table at home, as it is quick and easy to set up. Aside from receiving massages on it, it’s a great place to do some stretches. You don’t need to spend a lot of money on a table, there are plenty of relatively inexpensive ones starting around $65 on Amazon that will hold up quite well for home use.

Massage for low back pain

January 2, 2012 By // by Becky Leave a Comment

Does massage really help alleviate low back pain?

In my experience, yes, massage can be a very effective way of managing and relieving back pain. Massage, along with other forms of self care, will help get you there faster.

I’m a firm believer in that the more you can do for yourself, the better off you are. So incorporating yoga, tai chi, or other forms of movement and stretching in your daily routine will definitely help keep you on track.

Sometimes though, it just works better to have someone do the work for you! I like to incorporate range of motion moves in with my massages, especially when someone is dealing with decreased movement and pain. It is always done to the clients level of comfort.

Many people with back pain are surprised at how much better they feel after a massage session, and how much easier it is for them to move. My clients that see me on a regular basis are aware of how much massage helps them to maintain their flexibility.

Here is an excerpt from an article that I found at timesofmalta.com with some healthy tips for the new year:

Many people seem to live constantly with a nagging back pain. The answer is not pain killers or anti-inflammatory drugs; it is massage.

Researchers confirm something many of us have known for years – that structural or relaxation massage is as effective as any non-drug therapies; even better than acupuncture, exercise and yoga.

In a study of 400 people with chronic lower back pain, researchers from the Group Health Research Institute in Seattle found that both types of massage were significantly effective compared with the usual care.

The participants had a weekly massage for a 10-week period. By the end, one third said the pain had gone completely, or had significantly improved. As a result they were able to function better and lead more active lives (Ann. Intern. Med., 2011).

Read the full article here.

It’s always refreshing to me to see news articles about the benefits of massage. To me, it should be incorporated into everyone’s routine that is looking to maintain and/or improve their health and flexibility.

But then, I’m a little biased in that regard. 😉

Do you have a story about how massage helped your back pain? Please leave a comment and/or “like” this post. Thanks!

Thoughts on Resolutions vs Goals

December 31, 2011 By // by Becky 3 Comments

As I sit here at my desk, looking out the window and watching the hummingbirds feed at the feeder, I reflect on the past year, and think about what my goals are for my massage business for the coming new year.

First of all, I am truly grateful to all my clients who continue to put their faith and trust in me, that I can help them with their health and wellness goals. It’s been my pleasure and privilege to work with each and every one of you!

I always strive to create a safe, nurturing environment, where you can feel comfortable and be able to relax fully. Your comfort is, and always has been, my top priority. Yes, I know many different massage techniques, but I feel that your massage experience should be more than just a compilation of techniques. It should encompass fully listening to your needs, and accommodating them as much as possible. I will carry that goal forward into the new year.

One of my other goals is to be a clearing house of health related information for you. To meet that goal, I will be posting more frequently with updates on the latest news about healthy living. I will also be starting another website (or two) that will be more specifically health related. As those are created, I will be posting the links to those.

You might have noticed that I stated “goals”, not “resolutions”. Goal, as defined by dictionary.com is the result or achievement toward which effort is directed. Resolution is a formal expression of opinion or intention made.

A goal to me is much more tangible. It can be measured and tracked, to see if you are on course for meeting it. A resolution seems like just making a statement about something that you would like to be, have, or do. I believe that in order to be, do, and have things, that you need to set a clear course of action to attain them. And a good way to do that is to set goals, that are measurable and attainable.

So as you contemplate the coming year, and the things that you would like to change in your life, figure out a way to set attainable goals to get there. Maybe you want to lose 20 pounds. Start with a goal of losing 5 pounds. How will you do that? Will you make a change in your eating habits? Will you start an exercise program? What are the definite steps that you can do to attain your goal? Write them down, so that you can track them.

Start with “baby steps”, and work from there. Build on your successes, one step at a time. I believe that any realistic goal can be attained, with the right mindset and action steps in place.

If you have any specific steps that you use for setting goals, please share by posting a comment! To do so, click on the “Leave a Comment” link under the title. Thanks, and have a healthy, prosperous New Year!

Tips for surviving holiday stress!

December 6, 2011 By // by Becky Leave a Comment

As the holiday season is fast approaching (some would say it’s already in full swing), I went looking for ideas to share. In the following article, I found some great tips for surviving holiday stress.

The breathing technique that she describes is very similar to the one that I mention to my clients and friends. The way I recommend to do it is: slowly count to 4 on the inhale, hold for a count of 4, exhale for a count of 4, and hold for a count of 4. Repeat that a few times – it is sure to help you unwind and get more relaxed!

Read the article below for more ways to survive holiday stress.

CENTERS’ PIECE: Happy holiday stress

December 04, 2011 10:00 AM

Janet Edington

Well, folks, here it almost is again! The fun, relaxed, stress-free holiday season is waiting in the wings!

Everyone will get along with no family tension and no disagreements. All the Christmas gifts will be exactly what each person wanted. No one will spend too much money. You will be relaxed and in a good mood at all times …

Hey, it could happen that way.

But, in case you are skeptical, here are some suggestions on how to lower your stress level and enjoy yourself more.

>> Don’t expect perfection from yourself or others.

>> Prioritize.

>> Delegate.

>> Budget — don’t overspend!

>> Relax.

You have got to be kidding, you say.

No, relaxation can include some simple techniques like deep breathing, imaging, and progressive muscle relaxation. It doesn’t have to take a lot of time to give yourself a break.

Deep breathing means breathing in slowly through your nose until you make your stomach pooch out and your lungs feel full. Hold it for 3 or 4 seconds and then breathe out slowly through your nose. Do several of these; i.e., four or five.

This helps because when we are stressed, we breathe more shallowly. Oxygenating the blood relaxes the body.

Another option is tensing and relaxing muscle groups, starting at the neck and moving down to the feet and legs. The tensing helps you recognize the difference between a state of tension in your muscles and a state of relaxation.

You can do this after you do the deep breathing exercise.

Another option is imaging. Take yourself back to some relaxing, fun or beautiful place you have visited or would like to go.

Take some deep breaths, close your eyes and imagine you are there. Use all of your senses; remember or imagine the smells, sounds, sights and the sense of peace it brings you. You are there in every way except your physical body.

Meditation and prayer are also good ways to achieve a state of relaxation.

None of these suggestions take much time. With practice you will be able to achieve a more peaceful, relaxed state of mind with little effort.

Remember, perfection is not an achievable goal, no matter how hard you try! We get to be fallible, with shortcomings and even weaknesses.

Your family loves you for who you are, not for how exhausted or grumpy you become trying to make the Holidays perfect for everyone else.

The bottom line is, give yourself some tender, loving care during the hectic Season ahead. Find some small ways to treat yourself so you will have the emotional and physical energy to make it through that “to-do” list.

Find time to relax and refuel!

Original article posted here.

What are some of your tips for surviving holiday stress? Please comment below! Aside from getting a massage, one of my favorites is to soak in a bathtub filled with hot water, epsom salts, and some essential oils. A nice glass of wine helps, too. ;o)