UVA rays deeply penetrate the skin and cause elastic tissue damage and photoaging.  These rays also weaken the immune system and increase the risk of skin cancers such as melanoma. UVB rays effect mainly the top-most layer of skin and harm skin-cell DNA. Harming the skin’s DNA can cause formations of oncogenes, which are genes that can turn normal, healthy cells into malignant ones.

Many products claim to protect against both UVA & UVB rays, but unfortunately that’s often not the case. One natural product that fights both rays is Zinc Oxide. You can find zinc in a wide variety of creams, lotions, oils, and sprays.  When looking for zinc in a sunscreen, you want to make sure it has at least 5% in it. As well as sun protection, zinc has antifungal and antimicrobial properties; it’s used in antiseptic ointments to help minor skin irritations such as burns, cuts, and poison ivy.

Other natural sun care options are sesame oil, coconut oil, olive oil, and cottonseed oil. Sesame oil protects up to 30% of the suns UV rays, while coconut, olive, and cottonseed oil block out 20% of the rays. While these natural ingredients do a fabulous job of protecting our skin from the sun’s damage keep in mind that it takes more than just one application to keep you burn free.  You should reapply your sunscreen often, especially after sweating, swimming, or toweling off.  Always apply sunscreen before heading outdoors, even during the cooler, cloudier months of the year.

If you’re looking for ways to improve your complexion other than sun protection, you might be surprised to find that massage is very beneficial for the skin.  Massage increases circulation and bringing the blood back to your face gives your skin vital nutrients to feed on and keep it glowing. Also, massage stimulates natural oils. You may believe this to be a bad thing, but our skin needs oil to stay hydrated and vibrant.  If your skin is balanced and moisturized then it won’t need to produce excess amounts of oil. Lastly, massage may be able to delay the formation of wrinkles and reduce the appearance of existing ones.

Whether you’re young or old sun care is important, so go ahead and try some of these natural options for your skin.  And if you need a skin pick-me-up, try a massage.

Unfortunately, this trend is causing a plethora of podiatric problems for both men and women. There are the obvious dangers of stubbing your toe or damage from dropped objects. But there is the less obvious and more insidious problem of plantar fasciitis.

Plantar fasciitis occurs when the ligament running along the bottom of your foot develops tears which can become inflamed. This results in a stabbing pain in the heel and foot. The pain is most severe in the morning upon waking or after sitting for long periods of time and can be detrimental enough to limit mobility.

According to a recent survey by the American Podiatric Medical Association, 72 percent of Americans report that they do not exercise because of foot pain. In light of America’s obesity issues, this is a sobering figure. Thankfully though, plantar fasciitis is a treatable condition.

Once a diagnosis of plantar fasciitis has been made by your podiatrist there are several non-invasive treatment options available:

1.      Limit your flip-flop wearing to the beach, poolside or around the house.

2.      Get fitted with customized orthopedic insoles, if indicated.

3.      Purchase a foot brace for night use. You can purchase it online or at your local drug store. The brace resembles a ski boot and keeps your foot in a extended position.

4.      Get a massage. Receiving a foot intensive massage relaxes the calf muscles and soothes the sore fascia.

5.      Use an ice pack to relieve inflammation.

6.      Do the stretching exercises recommended by your podiatrist or physical therapist

Flip-flops may be cute and trendy, but they weren’t designed to be worn all day. Give your feet a break, they’ll thank you for it later.

Sources:

American Podiatric Medical Association (APMA)

Marshall, Dr. Mallika. “The Dangers Of Flip-Flops…In Footwear!” CBSnews.com. CBS News.    Web. 26 Feb. 2011.

Those who have good physical health tend to have a positive mental outlook. The connection between the body and the mind is intrinsic and intense. Those who feed the body with positive things, such as exercise, a balanced diet, enriching hobbies, and relaxation methods such as massage therapy have learned healthy ways to cope with stress.

The body responds to thought, to words, and to action.  When treated well, the body not only works in tune with the mind, it can facilitate positive thinking. A balanced emotional state of health, in turn, makes it easy to manage physical health. The cycle of connectivity between the mind and the body, though, is only as strong as one of the parts.

Many studies have been conducted on the connectedness of our words to the state of our health. A study conducted on behalf of the American Psychological Association concluded that “expressive writing can have a positive effect on the writer’s health, such as illness recovery.”

In her article, “New Research Extends Understanding of the Positive Health Effects of Expressive Writing”, Louise Sundararajan asserts that, “”This study suggests a new direction for research on expressive writing. The research question needs to shift from whether to how. We can now look at the health benefits of different types of language use in combination with different contexts of writing to learn more about the link between language use and health.”

Habits for healthy living begin with change. One small change that will bring about a positive cycle of health benefits is to begin with positive words because it is first, the words that influence body works.

To help you find the words, in the coming months, we will be offering private consultations on journaling. This is a great opportunity to allow yourself time to focus on expressive thoughts that could have an impact on your health. Journaling can be integrated into a massage regime or used as an independent health tool. In addition to journaling, Guided Meditative Relaxation can also be added to any massage. GMR is 15 minutes of guided breathing and imagery that puts you in the perfect state to receive a massage.

Additionally, over the next year, we will begin offering writing workshops and retreats. Whether you are seasoned writer or have found no reason to pick up a pen since school, you’ll find these sessions inviting and helpful. Any way you think about it, words have the power to influence us in ways we can use to improve health.

Sources:

Sundararajan, Louise.  “New Research Extends Understanding of the Positive Health Effects of Expressive Writing.” http://www.apa.org/news/press/releases/2005/08/expressive.aspx. 19 Aug. 2005.

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.

*This post will appear as an article in the winter issue of the Western Pennsylvania Guide to Good Health.

Look for it here: http://www.guidetogoodhealth.com .

These corporate wellness attitudes reflect the growing trend of Americans who believe that regular massage therapy is an essential part of maintaining a healthy body.  Why is regular massage therapy seen as such a benefit by not only corporations but individuals?  It provides a plethora of benefits.  For one, regular sessions can serve as an excellent mechanism for long term reduction of stress and anxiety. In my experience, the most common reason people seek out massage therapy is for stress reduction and pain management. Many individuals experience a reduction in pain medication dependency and in some cases cease needing pain medication altogether.

However, there are many additional benefits to receiving regular massages. Benefits such as increased circulation and muscle recovery.  Regular massages can improve overall circulation which in turn can lead to increased health of the body’s organ systems. An increase in  blood supply leads to an increase in the supply of nutrients and to more efficient waste removal.  These processes facilitate wellness and harmony within the body.

Many athletes receive and benefit from regular massages.  Both Michael Jordan and LeBron James are known to have their own personal massage therapists. But you don’t have to be a professional athlete to benefit from regular massage therapy.  Anyone who exercises can benefit from receiving massages on a regular basis. Massage works wonders in aiding the body’s natural recovery process.  Exercise strains muscles leading to a decrease in function. This strain can be reduced by post exercise massage therapy.  Muscles perform optimally when they are well stretched and free of tension.  Regular massage therapy can help muscles maintain the optimal tone and condition needed for peak performance.

Not everyone has the good fortune of working for a company that invests in the wellness of its employees by offering regular massage therapy programs.  And most athletes don’t have the luxury of hiring their own personal massage therapist.  So, if you find yourself in this position, what are you to do?  The answer lies in working with your massage therapist to construct a regular massage therapy plan that is both convenient and affordable for you.  You deserve to reap the ultimate benefits of massage therapy because you deserve to be a better, healthier you.  There is no better way to do this than to regularly receive massage therapy.

At Words and Bodyworks we truly believe that we can help our clients best when we have the opportunity to give regular massages.  That is why our motto states “massage isn’t a luxury, it’s a lifestyle.”

The new year is upon us and many of us take this time of transition to evaluate our lives and set goals for ourselves. We may start  with the best intentions to correct bad habits and get healthy. But if you’re anything like me, a few weeks after January 1st you’re back to your old ways.

Here are a few tricks that can help you stick to your plan:

1. Be realistic. Set small, attainable goals and stick with them. A few small successes will lead to bigger, more dramatic ones.
2. Everyday is Monday. Don’t wait for Monday to start over. If you find yourself cheating on your promises to yourself, stop…take a deep breath and start over in a few minutes.
3. Don’t Beat Yourself Up. Negative thought patterns contribute to failure, not success. If you make one healthy decision and five bad ones…focus on the one good decision.
4. Keep a Journal. Carry a small journal with you to jot down your goals and feelings. Having an outlet for your emotions and motivations may stop you from making bad choices and help you regain perspective.
5. Make it fun. Don’t make getting healthy a chore. As kids we ran around for hours and never complained. Why? Because we were playing not exercising. Adopt this mentality and see how much more fun things become.
6. Get a Massage. Okay. I admit it. It’s a shameless plug, but it’s true. Getting a massage is an easy way to get healthy and start feeling better about yourself.
   

   This could be you!

Massage will provide you with a plethora of health benefits like lowering your blood pressure, reducing stress, easing recurring headaches and much more. But it’s also a simple way to ease into a healthier lifestyle. Let’s face it, most of us run on empty a lot of the time and taking a walk outside or cooking a healthy meal is just too much at the end of a long day.

But with massage, all you have to do is show up, get on a warm, comfy table and relax. No chopping, sweating or effort required. And once you start getting massages on a regular basis, you’ll feel less stressed, more focused and so much better about yourself that you’ll be inspired to go take that walk or cook that healthy meal. Massage is a blessing for the over-stressed person with no energy and even less time.

At my practice, I make it easy for you. You can book  and pay online and take advantage of our frequent client discount program. Just show up and leave the rest to me. But no matter where you get a massage, either with us or with someone else, I guarantee you’ll feel  proud that you’re doing something healthy for yourself.

Until the next blog when we talk about the benefits of getting regular massages, I wish you and yours a happy and healthy New Year!

If you have questions about this blog or massage in general, please contact me at rebekah@wordsandbodyworks.com.

Words and Bodyworks Massage Therapy is located in the North Hills of Pittsburgh. We service Allison Park, Hampton Township, Shaler, Ross, Pine-Richland, Wexford and surrounding areas. Clients even come from as far away at Butler and New Jersey! Our mission is to help you understand that massage isn’t a luxury, it’s a lifestyle.