MASSAGE AND WEIGHT LOSS

I  was recently asked by a client if I knew whether massage can help with weight loss. I felt this was a great question and started my quest for an answer.  It turns out that massage, when used as a supportive technique, can be a great way to achieve your weight loss goals. But let’s be clear: to lose weight you need to exercise more, reduce calories, and eat high quality foods. No massage will help you if you’re not doing those things. But like supplements, specific eating regimens, and other techniques, massage falls into the area of a number of things you can to help optimize your body’s capacity to lose weight.  Here’s how it helps. Controlling Hormones.Cortisol is the stress hormone. When you’re stressed out and your body is flooded with cortisol, this causes an appetite spike. Not just for any food, but specifically the carbs and sweets that are more likely to be taken directly to your fat cells rather than used as energy in muscle tissue.  And can you guess where this kind of “stress fat” tends to accumulate?

That’s right, your tummy, which is already a problem spot for many people. Regular massage can greatly decrease levels of cortisol in your body, which in turn will allow for better control of your appetite. What you want instead of cortisol is serotonin, the happiness hormone, not because it makes your mood better (although it does, which is a nice side-benefit) but because it is a natural appetite suppressant in your body. With more serotonin, you feel satisfied even though your stomach isn’t full, you have fewer cravings and less binging, and you’re actually happy about it! Massage has been clinically shown to increase serotonin levels. Massage that focuses on stress-relief and relaxation can be enhanced by the right aromatherapy products put into service during the session.

Flushing Out Toxins. Environmental toxins can wreak havoc on your metabolism and cause weight gain. Much of the highly processed foods offered in grocery stores are full of toxins in the form of byproducts, preservatives, and chemicals. The air we breathe and the water we drink can also be sources of toxins. Their primary impact seems to be that they interfere with our ability to regulate blood sugar levels and metabolize cholesterol. This can contribute to insulin resistance and the eventual onset of diabetes. The plain fact of the matter is that our bodies are under a constant barrage of chemicals that can have deleterious effects on our health. The good news is that we can help our bodies flush out the toxins, and having a regular massage is a primary way to do that. Regular massage will assist the body in releasing toxins.  The key is to drink plenty of water after each session. (see blog post dated February 17, 2013)

So maybe it can be considered an aid to help you achieve weight loss, but ultimately, I believe it is more a combination of what you eat and exercise that will move the scale.

Essential oils that may be beneficial for a person wishing to loose weight:

Slim and Sassy, Grapefruit, Elevation, and Patchouli.

Wishing you Peace, Harmony and Balance.

THE BENEFITS OF REGULAR MASSAGE SESSIONS

Once people discover the many joys and benefits of massage, a common question arises — “How often should I schedule my massage sessions?” Of course, there is no set answer, but studies indicate that massage at regular intervals is most beneficial to your overall health.

In a Newsweek article entitled “The Magic of Touch,” the advantages of frequent massage are considered. The following excerpts help to answer the question, “How often?”

“A weekly massage may seem an indulgence, but new research suggests it can have major health benefits….

“Since instituting a program of massage, job-specific exercises and ergonomics in 1990, the Virginia-based company [Wampler Foods] has cut repetitive-stress injuries by 75 percent….

“From assembly lines to corporate headquarters, Americans are discovering the magic of massage. At Boeing and Reebok, headaches, back strain and fatigue have all fallen since the companies started bringing in massage therapists . . . Doctors have started prescribing massage to help patients manage stress and pain. And a few HMO’s have begun sharing in the cost. ‘Massage is medicine, not merely an indulgence,’ says Laura Favin of Not Just a Luxury Onsite Massage in New York….

“Scientists are now finding that massage can reduce blood pressure, boost the immune system, dampen harmful stress hormones and raise mood-elevating brain chemicals such as serotonin. And you can’t beat massage for relaxation. Babies fall asleep faster when massaged than when rocked — and they stay asleep, rather than waking the moment Mom tiptoes away. All these factors, says Tiffany Field, founder of the Touch Research Institute at the University of Miami’s School of Medicine, ‘put massage in the same category with proper diet and exercise as something that helps maintain overall health.’ …

“The effects aren’t always so straightforward. Massage can also stimulate nerves that carry signals from the skin to the brain, triggering changes throughout the body…. Field showed that massage (as opposed to light touch) stimulates the brain’s vagus nerve, causing the secretion of food-absorption hormones, including insulin. Nerve stimulation probably explains other benefits as well…. Dr. James Dillard of Columbia University [says], ‘Every nerve cell in the body has some connection to every other nerve cell.’ …

“Like exercise, massage does more for you if you engage in it regularly… even a monthly treatment can help maintain general health. ‘Touch is basic to survival,’ says Elliot Greene, past president of AMTA [American Massage Therapy Assn.]. That’s all the excuse anyone should need to indulge.”

Remember, your body strives to maintain optimum health by keeping all of its systems in balance. Along with proper nutrition, exercise and rest, massage relaxes tense muscles and stimulates the body’s communication lines to help it do its job — and to keep you feeling your best. So, make regular massage a priority in your life for a healthier tomorrow!

Wishing you Peace, Harmony and Balance.

MASSAGE AND SLEEP

Sleep is an important aspect of health and well-being. Though there doesn’t seem to be any magic number concerning the amount of sleep people require, getting too little is associated with a number of medical conditions, and can negatively impact a person’s overall health.

According to the Centers for Disease Control, “Insufficient sleep is associated with a number of chronic diseases and conditions—such as diabetes, cardiovascular disease, obesity and depression—which threaten our nation’s health. Notably, insufficient sleep is associated with the onset of these diseases and also poses important implications for their management and outcome.

It won’t come as a surprise to learn that massage, in many forms, supports good quality sleep. The mechanism by which massage helps to establish a more organized sleep pattern isn’t fully understood, but studies consistently report that subjects who are massaged (with a variety of modalities) experience deeper, more restorative, less disturbed sleep, and a reduction in pain-sensitizing neurotransmitters. The bodywork doesn’t have to take place directly before sleep either; clients report better sleep even several hours after receiving massage.

Finally, as healthcare providers, massage therapists are also healthcare role models. Perhaps the most positive effect we can have on our clients is to walk the talk. It takes a certain discipline to organize one’s day to include at least eight hours of time to sleep–it is so tempting to stay up an extra hour for a little time alone (or with the TV or computer). And yet, I encourage us all to practice good sleep hygiene: be consistent about reserving enough time for adequate sleep; keep a sleeping room that is quiet and not too hot, too cold, or too bright; remove irritating stimuli from that environment (that might include the decades-old feather pillow that probably has more dust mites than feathers in it); exercise, but not too close to bedtime; and avoid both stimulants and depressants close to bedtime.

On a personal note, the more I learn about health, the more committed I am to sleep as a central organizing principle on which to build a healthy lifestyle. There is no shortcut to good quality sleep. In our fast-paced, instant-gratification, isn’t-there-a-pill-for-that world, we must buck the trend to support ourselves with good food, consistent exercise, and–maybe most importantly–good sleep.

Essential oils that may be beneficial for a person suffering from insomnia:

Lavender, Orange and Roman Chamomile

Wishing you Peace, Harmony and Balance

MIGRAINES AND MASSAGE

Migraines. We’ve all heard of them, and most of us probably know at least one person who suffers from them. But what is a migraine exactly?

Migraines are not just another headache. Experts used to believe migraines were precipitated by changes in the dilation of blood vessels. But it’s now believed that there is more to it than that.   The migraine pain occurs when the trigeminal nerve is stimulated and releases chemicals that can irritate the blood vessels on the brain’s surface and cause the vessels to swell. This swelling sends pain signals to the brain-stem, and the migraine pain begins. Migraine pain can be felt anywhere in the head and is most often experienced on one side, but the pain can also be felt in the face, jaw or neck. An acute migraine attack may make sufferers sensitive to anything touching their head, so massage therapy involving the head may be contraindicated in some clients during the acute attack. There is currently no test to confirm the diagnosis of migraine, so physicians must rely on their patients’ self-reports about the characteristics of their pain and the related symptoms in order to make the diagnosis of migraine.

HELPING WITH STRESS. One trigger that massage is likely to help combat is stress. Massage helps reduce stress and, in turn, may help reduce migraine frequency, severity and duration. While eliminating anxiety and related stress altogether isn’t realistic, massage can help your clients reduce and manage stress. Reduced stress levels can:

• Decrease anxiety

• Enhance sleep quality

• Increase energy levels

• Improve concentration

• Increase circulation

• Reduce fatigue

Anxiety, sleep problems and stress are all known triggers of migraine that massage therapy can help relieve.

 A study published by the International Journal of Neuroscience showed that body massage can decrease the occurrence of headaches, sleep disturbances, and symptoms of distress and increase serotonin levels in adults with migraines. How and why does this happen?

The theories are that there are two mechanisms potentially responsible for the improvements and increased hormone levels. First, increased serotonin may help relieve headache pain. Serotonin is a component of many pain-relieving medications. Second, increased sleep hours and improved quality of sleep may lower levels of Substance P. Substance P is a neurotransmitter that is believed to be an important element in pain perception. So put together, an increase in serotonin, which can help relieve pain, and substance P, which can alter pain perception, and you may have an excellent, naturally-occurring cocktail of pain relief, which is a great benefit for those who suffer from migraine pain.

Essential oils that may be beneficial for a person suffering from migraines:

Peppermint, Basil, Wintergreen and Ylang Ylang.  doTERRA also has some blends which would be very beneficial:  Past Tense and Deep Blue.

Wishing you Peace, Harmony and Balance.

COUPLES MASSAGE

While couples’ massages are becoming increasingly popular, many people still are unsure of what to expect and what exactly a  couples’ massage entails.  To put it simply , it involves two people experiencing massage treatments at the same time in the same room.  Many spas will have a room set up specifically for this purpose, with two massage tables next to each other so wives and husbands, girlfriends and boyfriends and same- sex partners can enjoy this relaxing time together.

The first benefit of a couples’ massage is quite obvious:  it provides the couple an opportunity to relax while the therapists provide massage strokes specific to the couple’s desires.

The second benefit is the sometime surprising communication boost between partners.  Many couples report being able to speak more openly and honestly with their significant other after a couples, massage.   It provides time for a relaxed conversation which paves the way for a wonderful union between the pair.

Many new to this experience may feel a tad uncomfortable, but again, having a partner there to provide companionship and solidarity is key.

Quick note: many couples prefer to experience a couples, massage on their own without the therapist there, but the therapists are essential.  This is one of the main reasons why couples cannot open up to one another.  Think of the therapist as a silent mediator:  allow them to do all the work, relaxing sore muscles, kneading pressure points, providing aromatherapy experiences while you let down your guard, ease your tensions and open up to the person on the table next to you.

Many spas offer great couples’ massage packages, some  oriented towards romance, some towards self-reflection, and some for special occasions.  However you choose to experience this rare treat it is well worth the time and money!

The health benefits of massage address many of our modern ills:  assisting with circulation, deepening and slowing respiration, reducing heart charge and blood pressure, as well as reducing secretion of stress hormones and increasing people feel-good hormones, endorphins.  Couples’  massage can be a fantastic escape for you and your loved one. It serves as an opportunity for you both to reduce the stress of your crazy work lives and indulge in the time you have for your personal lives.  It is a great liaison between work and home and can help you place boundaries between your piles of paperwork and your weekend play.  Massage can be a great opportunity to bond as it sets aside time to talk to your partner and catch up, or it can be an opportunity to enjoy a relaxing moment at the same time.  It can be a great benefit that you both leave at the same time feeling relaxed and renewed.

There are many reported benefits of couples’ massage, and  benefits of  massage in general, that can enhance your love life.  Massage has been proven beneficial for increasing circulation, flexibility and energy,  which can be great for spicing up your intimate moments .   It also has been known to reduce stress and can therefore minimize stress arguments.

Couples’ massage is not only for love interests:   many people  enjoy massages with their mothers or best friends and see it as a wonderful opportunity to prepare for stressful events.  It has become popular to enjoy group massages with your bridesmaids before the big day and has become a common gift for the bride and groom to enjoy in the weeks after wedding. Some couples find it a great benefit to schedule massages near the due date of their child’s birth as a pre-natal massage can lead to a shorter time in labor and a more relaxed father and mother.  Next time you need a romantic getaway, or you want to schedule an exciting rendezvous consider the benefits of couples’ massage. Allow the well-trained hands of a massage therapist to melt away your pain and stress.

Wishing you Peace, Harmony and Balance