The Essentials of Massage Therapy (and CPR, too!)

February is American Heart Month! And Friday 2-4-11: National Wear Red Day!

2011-02-01T08:54:00.000-05:00

The month of February has been observed as American Heart Month since 1963, when the American Heart Association worked closely with Congress requiring the President to raise public awareness and education regarding heart disease. Heart disease is the chief cause of death in the United States, with coronary heart disease (CHD) being the most common form, often appearing as a heart attack.

The goal of American Heart Month is to increase public awareness and knowledge of cardiovascular disease, encourage fundraising efforts for research, and promote ways to benefit from a heart-healthy lifestyle. It is valuable to know how to decrease your risk of developing CHD, as well as understand how to recognize the signs and symptoms of a heart attack.

Genetics and other uncontrolled medical conditions may increase your chances of heart distress. However, there are some risk factors we can manage, such as high blood pressure, obesity, diabetes, smoking, high cholestrol, and a sedentary daily life. Transforming an inactive, unhealthy lifestyle into an active, healthy one can be difficult at first if you cannot find the motivation to do it. On the other hand, possibly you have a family member or friend who needs a helping hand, and maybe you're the one who can inspire them.

Sadly, it is when an unhealthful standard of living becomes life-threatening that a person may find the course of action needed to reduce their chance of heart disease. I have seen this happen to someone very close to me. When their uncontrolled weight and physical inactivity led to them being prescribed medication for hypertension and prediabetes, they realized that it was time for a lifestyle makeover. Healthy eating habits and daily exercise led them to lose over sixty pounds, maintain a healthy blood pressure, and is no longer prediabetic; they are also no longer on the prescribed medications.

As a nation, we must become healthier not only to obtain and maintain and long, wholesome life, but to teach our children healthy living habits. In the United States, approximately 17% of children and teenagers are obese. We must live by example, as well as let our children know where they can find resources to maintain a healthy lifestyle.

I am proud of my 12-year old niece. She is so aware of the dangers of too much fat, sugar and salt. She almost never eats fast food, indulges in a dessert on occasion, and would choose fruit over cake at a party. Her favorite food is sushi, and her favorite snack is pretzels; all in moderation. She normally reads the nutrition facts before she eats something. And she is physically active on a daily basis, whether it's playing a sport, at dance class, or walking to a friend's house (or dancing around in her room!).

Wear red as often as you can during the month of February, and let everyone know why!

If you are interested in learning CPR, consider taking a class!

Jack LaLanne, This Workout's For You!

2011-01-26T11:30:00.000-05:00

On a recent Monday evening, I settled down with a glass of red wine and The New York Times. The lower right corner of the cover of the newspaper read "Jack LaLanne Is Dead at 96". I turned to page A25 to learn that Jack LaLanne, hailed as the father of the development of contemporary physical fitness, died on Sunday, January 23 of respiratory failure due to pneumonia. You can read the full article here.

So when I got up the following morning, I dedicated my Tuesday to Mr. LaLanne.
The day began with breakfast cooked by my husband: a glass of whipped orange juice and a bowl of oatmeal, made with banana, raisins, raw honey, and a dash of cinnamon (and a cup of coffee, something Mr. LaLanne never consumed, but I'm not ready to quit that yet). As we digested, we prepared ourselves for what turned out to be a 90-minute snowshoe adventure in Ringwood State Park; its countless trails made for an exciting and exploratory hike, as well as a vigorous workout.

My husband and I decided to wear our heart rate monitors, because every time we go out for a snowshoe trek, we really feel the effort in our muscles (this includes the heart muscle!). Both our heart rates measured within the limits of a moderate intensity workout. This level of activity improves aerobic fitness, which benefits the heart, lungs, muscles, as well as improves circulation. Read here to learn more about how to monitor your level of activity.

In addition to outdoor activities such as snowshoeing, running, walking, etc., I do love my workouts at Evolution Health and Fitness Weight Loss Studios. There I indulge in classes such as Group Cycling, EvoCardio Drill, and BodyPump®, and there I utilize equipment such as free weights and exercise machines that operate with pulleys, such as those invented by Mr. LaLanne, as well as stretch cords, similar to the Glamour Stretcher created by the fitness guru himself.

While my daily physical and nutritional habits are for the most part wholesome, I do slip and slide from time to time. But I believe that when a person, such as Mr. LaLanne, makes proper diet and exercise a way of living, one will only benefit from a long life, as proven by Mr. LaLanne.

I am motivated by Mr.LaLanne for the obvious reasons. However, what I didn't know before I read the newspaper article was that he graduated from a chiropractic school, and that he studied Gray's Anatomy in order to research the body's muscles.

I have a copy of my mother's Gray's Anatomy (every nurse needed one). As a massage therapist, I plan to sit down with the book to review and study the intricate design we call our body.

Dear Mr. LaLanne,
Thanks for your inspiration,
Stacy

Locks of Love and Others, Too!

2011-01-21T11:20:00.004-05:00

I have a vivid memory of my Kindergarten class picture, with my long hair neatly parted down the middle, just hanging at my sides like a curtain. I loved that look. I had it again in my early 20's, post-1980's punk/pre-Friends hair. I couldn't help being born too late to be a real hippie.

Now, in the 4th decade of my life, I'm going for it again. But not because I want to be age 5 or 22 again, and not because I've been too busy to get a haircut, but because I have always wanted to grow my hair and donate to a charity that makes wigs and hairpieces for adults and children with medical hair loss. I figured that the more time went by and the older I get, this chance might not come again. I'm healthy and I don't have much gray, save for a few random strands that I find (and pull out... don't try that at home).

I researched and found these organizations to choose from:
Pantene Beautiful Lengths
Wigs for Kids
Locks of Love
Children with Hair Loss
Childhood Leukemia Foundation

After reading each charity's requirements, I had to eliminate Wigs For Kids (no artificial color of any kind allowed; sometimes I blend in a semi-permanent color when I want a change) and Childhood Leukemia Foundation (no gray allowed; although I have such an insignificant amount, I wouldn't want that child to wear that overlooked strand!).

So, my choices are Pantene Beautiful Lengths, Locks of Love, and Children with Hair Loss.

Pantene Beautiful Lengths creates wigs at no cost to women with hair loss due to cancer treatment. Donated hair can be no more than 5% gray, semi-permanent color is ok, and the lock must be a minimum of eight inches. Locks of Love creates hairpieces for financially disadvantaged children under the age of 18 who experience long-term medical hair loss. Donated hair can be colored and the lock must be a minimum of 10 to 12 inches. Children with Hair Loss creates pieces for individuals under age 21 who experince medically-related hair loss. Non-chemically treated hair is preferred, gray hair is ok, and the lock must be a minimum of eight inches.

It's difficult to decide which charity to choose. While they're all wonderful, I'm leaning toward Pantene Beautiful Lengths. Not only do I meet all of the requirements, but being 40-years old and knowing women who have experienced cancer treatments, it hits closer to home than the other organizations.

I welcome advice or feedback if you have knowledge of this undertaking.
Or maybe after reading this, you'll be inspired to grow a lock for donation yourself!

Ginger Aids In Muscle Recovery

2011-01-19T11:30:00.000-05:00

I love the taste and smell of ginger. It is one of 1,400 species of plants in the Zingiberaceae family. Since I'm not a botanist, I won't delve into the scientific aspect of the perennial. Yet ginger has the popular reputation for its many health benefits, such as easing queasy stomachs and motion sickness (its properties aid in the process of expelling intestinal gas and digesting fatty foods), as well as reducing inflammation.

This is not a contemporary remedy; ginger has been used for its health benefits for over 5,000 years.

Additionally, ginger stimulates blood circulation and facilitates muscle tissue recovery, whether its from a long run or a day at the gym (or whatever your choice of challenging training may be!). According to an article in the January 18 Health section of The New York Times, the claim is that sore and painful muscles will benefit after a day or more from eating ginger. Its anti-inflammatory properties offer pain-relieving effects, resulting in reduced muscle tension after a workout. You can read the full story here.

Remember, if you are physically active, it is always important to recover properly; cool down by not immediately stopping your activity, but rather continuing movement at a slowed pace for 5 to 10 minutes, followed by safe and gentle stretching. Refuel your body with food high in protein and complex carbohydrates, depending on the length and quality of your exercise. Rest, ice (if needed), and a massage may be necessary as well, and be sure to replenish lost fluids with water or a sports recovery drink.

And if you want to try something new, enjoy this recipe for hot ginger tea with cinnamon. I personally don't use the pine nuts, and I let the tea cool to room temperature. Many grocery stores, or preferably local farm markets, sell fresh ginger root.

Zen and the Art Of A Stress-Free Day

2011-01-11T09:58:00.000-05:00

I recently received an email from my sister with the subject line reading: Zen. With that I knew she was sending me something enlightening. She wrote that somewhere she'd read an anonymous quote:

Today is the tomorrow that you worried about yesterday

And everything is OK

After reading that email, I let out a sigh of relief. My sister tends to stress about the days to come, when her "today" hasn't even begun. I thought that if she recites this quote each morning (out loud or in her mind), she'll get through each day as it happens, rather than anticipate the near future with worry. With that, I realized I have my moments, too, of pondering what's to come when I should be focusing on the moment at hand.

Of course, there are always minor roadblocks that can put a detour in one's daily plans. But learning to take each day moment by moment and dealing with life's obstacles will only benefit your mind and body. Otherwise, you are at risk of putting your body into stress mode, or fight-or-flight response. In order to protect ourselves from danger (for purposes of this article, stress = danger), our bodies release certain chemicals to help us prepare for the fight and the flight.

When we feel threatened, the hypothalamus in our brain prompts the adrenal glands to set free throughout our bloodstream the hormones adrenaline and cortisol. While these chemicals are necessary, too much is no good. Adrenaline increases your heart rate, which elevates your blood pressure, and we know that prolonged high blood pressure, or hypertension, can lead to heart attack, stroke, and other complications. Cortisol, the primary stress hormone, assists in immune function and blood sugar metabolism, yet too much of it can also lead to cardiovascular problems and digestive dysfunction.

We all deal with stress in our lives. Our bodies are built to handle stresses, as well as recover from them when the tensions pass. However, if we undergo stressful situations most days of our lives, or if we just don't know how to safely handle stress in way that is not harmful to ourselves, health hazards are likely to occur.

If you find that you have trouble handling stress, or if you need help learning how to deal with it, it's OK to seek professional help. Eating nutrient-rich foods and exercise will help, along with safe activities that may help calm you.

And remember:
Today is the tomorrow that you worried about yesterday

And everything is OK

Snow Shoveling: Remember, Your HEART Is A Muscle, Too!

2011-01-04T11:05:00.000-05:00

When you live in a region that experiences the magnificent four seasons, you must expect go with the flow...

Spring gives rise to rainy days, leaving us with slippery grounds and aggravating allergies.
Summer brings on the heat, increasing perspiration and dehydration.
Fall leads to leaves scattered across our lawns awaiting our clean-up.
And then there's Winter, welcoming us with sweaters, scarves and snow.

Snowfalls make for creative photography, and can create fun for all ages: skiing, sledding, ice-skating, snowshoeing (my favorite!), days off from work and/or school... Ah, the list can go on and on. But major snowfalls also initiate another activity: Shoveling. Not so fun (unless you have someone to do it with, and a cup of hot chocolate awaiting you). However, if you have an optimistic perspective on the chore, you can consider it your exercise for the day!

According to the National Institutes of Health, Americans will benefit from at least 30-minutes of moderate- intensity exercise most days of the week. This leads to weight loss and overall good health, as well as reduces the risk of cardiovascular disease, our nation's leading cause of death. Snow shoveling for 15 minutes is considered an acceptable moderate-intensity activity, and given that if the amount of a snowfall is great enough to warrant shoveling, it'll likely take more than 15 minutes to clear.

Some things to think about before heading for your shovel (tip: a plastic one is often lighter than a metal one):
Do you have a history of heart trouble?
Are you an inactive adult over the age of 50?
Do you have a family history of heart disease?
Do you have any critical health conditions?

If any of the circumstances listed above apply to you, if you are elderly, or if you have any reason why snowshoveling is not tolerable, ask a family member or friend to lend a hand, or hire a reliable neighbor or professional to do the job.

Physical effort of any kind in the cold weather puts an added workload on your heart. So while you're shoveling (or skiing or skating or snowshoeing), remember that while your biceps and quadriceps and gluteal muscles are getting a workout, so is your heart! Since you can't feel it working, as you would a tired back muscle or overstretched hamstring, be aware of the some of the signs of an overworked heart: chest discomfort, sweating, nausea, shortness of breath, and dizziness.

To learn more about heart disease and physical activity, visit the web sites of the American Heart Association or the National Institutes of Health. If you are interested in taking a CPR class, click here.

Massage Therapists With Other Medical Volunteers At NYC Marathon

2010-11-10T11:36:00.000-05:00

My favorite part of my post-marathon Monday was reading this article on page F4 of The New York Times.

The article made mention, not once, not twice, but three times, of massage therapists working amongst more than 1,000 medical volunteers, which included doctors, nurses, physical therapists, and EMT's, at the New York City Marathon on Sunday, November 7.

The key word throughout the story that sparked my enthusiasm? Medical. That's the part that made my day. It brings credibilty to our profession!

Don't get me wrong, receiving massage for the pure pleasure of it, when you're feeling just fine, is a wonderful thing. Spa nights, bridal showers and bachelorette parties are perfect venues for enjoying massage. Experiencing a relaxing massage while on vacation, or to be given a gift certificate for a massage on that special occasion, is the ultimate!

But many people still think that having a massage is just a luxury. Sometimes it can be, but it's more than that. Massage is a therapy that can treat aches, pains and injuries, and may complement traditional medical treatments of some illnesses and diseases (but only with a physician's approval and advice).

In the case of treating a marathoner post-race, some of the benefits of a gentle massage include:

Reduced muscle spasm and chance of injury
Increased flexibility, endurance, and circulation
Overall faster recovery time
Transport of fresh oxygen to muscle tissue
Assist athlete with passive stretching

I know some marathoners who are helped with an immediate post-race massage, and others who prefer to wait at least two to 24 hours, depending on the their body, health condition, recommendation from a physician or running coach, and personal preference. However, they all always want that massage at some point post-race!

The fact is, massage therapy is beneficial to the body's healing process, contigent upon what the body is healing from and when the massage is given. And the other fact is, massage therapists volunteered at the NYC Marathon in the company of other medical professionals!

Oh, I forgot to mention one more thing: the article also referenced the nearly 150 volunteers at the event trained in CPR!

Pre-holiday Stress? Get A Massage!

2010-11-02T07:38:00.001-04:00

It seems sometimes that the holidays have become a source of stress for many people. 'Tis the season to figure out what to buy, where to go, who to celebrate with, when to prepare, how to maintain good health during the festivities, and wonder why the months seem to go by so fast? Yes, it's that time of year... again. We're bombarded with advertising and mailings to spend our money in stores or on-line to buy that special something for that special someone. Finances, long lines at the mall, and traffic jams can really bring on the tension! Our shoulders hunch up to our ears, and then our neck starts to tighten up, causing headaches that keep us up at night, and then we don't sleep, so we're tossing and turning and waking up with a stiff back.... and on and on it goes.

The holiday season should be a time of laughter and love, frolic and fun, remembrances of loved ones who may have passed, and thoughts of new beginnings. And yet while gift-giving and receiving, eating apple pie and cookies, and visiting with families and friends are all pleasurable aspects of the festivities, it can indeed lead to stress (What is my budget? Will I have to cut back this year? When am I going to get to the shopping mall? What if my on-line order doesn't arrive in time? Will I follow through with my New Year's resolution this time? What if I gain back the seven pounds I finally lost?).

Stress has many negative results, such as sleeping problems, physical pain, and food or alcohol abuse, just to name a few. A positive way to reduce stress is to get a massage, which has many benefits, such as:
Relaxation ~ reduces stress hormones and allows for "down time" just for you
Improved Muscle Function ~ enhances strength and flexibilty by decreasing tight muscle tissue
Increased Circulation ~ boosts flow of oxygenated blood throughout body while releasing toxins
Balanced Blood Pressure ~ physiological effects lowers blood pressure (good for the heart!)
Healthier Joint Mobility ~ promotes mobility and confidence during daily activity

In addition to spas, massage therapy is offered at fitness centers, chiropractic offices, and other medical practices, as well as therapists who will come to your home. Just find the environment that's right for you, where you feel most comfortable. The cost of a massage also varies, based on the length and type of massage, location, and therapists' experience. But remember, it doesn't have to be expensive to be good, and you can sometimes find a therapist who will work with your budget. Choosing a massage therapist based on a referral is often a safe way to start, and you can also search for a therapist near where you live.

With the holiday season in motion, a time where we often reflect on our loved ones, remember to take care of yourself, too. Getting a massage isn't selfish, and it isn't just a luxury. Rather, it can be thought of as maintenance for good health.

And if you've never experienced a massage, make 2010 the year to give it a try!