With Memorial Day around the corner, so are thoughts of picnics, pools, and lots of other outdoor fun. Unfortunately, its also a time when so many of us spend hours of time unprotected in the harmful rays of the sun. Although we should be thinking about sun protection all year round, most people don't even think about sunscreen until its time to break out the shorts. Even when we do use it, most of us don't use it properly. The fact is we can enjoy the beautiful summer sun and protect ourselves and our families too by being Sun Smart. Here are some guidelines from The American Academy of Dermatology to protect yourself from the sun.
1)Generously apply a water-resistant sunscreen- use a sunscreen with an SPF of 15 or more that has broad spectrum (UVA & UVB) protection and reapply every 2 hours
2) Wear protective clothing- long sleeve shirts and pants, hats
3) Seek shade- especially between 10 AM and 4 PM when the sun's rays are the strongest
4) Use extra caution near water, snow and sand- reflect rays increasing sunburn
5) Get vitamin D safely- healthy diet and supplements; don't need to seek sun
6) Avoid tanning beds- UV light causes wrinkling and skin cancer
7) Check your birthday suit on your birthday- if you notice anything changing, growing or bleeding on the skin, see a dermatologist
For more information contact the American Academy of Dermatology
1-888-462-DERM or www.aad.org
Wednesday, May 26, 2010
Monday, May 24, 2010
Oh My Aching Feet!
"Oh my aching feet!" can be heard from anyone who stands on their feet all day to someone who wears uncomfortable shoes for the sake of fashion. If you are not lucky enough to have someone who likes to give foot massages, here are some simple things you can do for yourself to make your feet feel great.
A simple foot massage to help ease tension in your feet and help stretch out your arches can be done with a tennis ball. While sitting down, roll the ball under your foot with some pressure. Roll the ball up the middle of your foot from heel to toes; roll the ball across the arch below your toes; and then roll the ball up and down on the arches on the sides of your foot. Finally, roll the ball in circles under your heel. Repeat as often as needed until the tension in your foot is relieved.
Another way tension in your feet can be relieved is a foot bath. A plastic dishpan works great as a simple foot bath. Fill the bath with enough water to cover your feet. Warm water can be used to relax your muscles, but sometimes a cool bath feels good on hot summer days. Place the bath on a bath towel on the ground with enough towel around the edges to place your wet feet on before standing up when you're done. Place some marbles in the bath and then roll both of your feet over the marbles. For even greater effect, you can add epsom salt to the bath which aids in muscle relaxation. Epsom salts can be found at any neighborhood pharmacy. Read the package instructions to know how much to add to the foot bath. Another great addition is essential oils. Lavender, tea tree oil, or peppermint are great additions to foot baths. Ask your massage therapist where the oils can be purchased and how to properly use them.
Try these simple solutions in between your massage sessions for happy feet everyday!
A simple foot massage to help ease tension in your feet and help stretch out your arches can be done with a tennis ball. While sitting down, roll the ball under your foot with some pressure. Roll the ball up the middle of your foot from heel to toes; roll the ball across the arch below your toes; and then roll the ball up and down on the arches on the sides of your foot. Finally, roll the ball in circles under your heel. Repeat as often as needed until the tension in your foot is relieved.
Another way tension in your feet can be relieved is a foot bath. A plastic dishpan works great as a simple foot bath. Fill the bath with enough water to cover your feet. Warm water can be used to relax your muscles, but sometimes a cool bath feels good on hot summer days. Place the bath on a bath towel on the ground with enough towel around the edges to place your wet feet on before standing up when you're done. Place some marbles in the bath and then roll both of your feet over the marbles. For even greater effect, you can add epsom salt to the bath which aids in muscle relaxation. Epsom salts can be found at any neighborhood pharmacy. Read the package instructions to know how much to add to the foot bath. Another great addition is essential oils. Lavender, tea tree oil, or peppermint are great additions to foot baths. Ask your massage therapist where the oils can be purchased and how to properly use them.
Try these simple solutions in between your massage sessions for happy feet everyday!
Thursday, May 20, 2010
Hot Stone Massage
Do you want deep relaxation and relief of tension without the need of deep pressure? If so, hot stone massage is for you. Hot stone massage is a specialty massage that uses smooth, heated stones. The stones most often used are volcanic rock stones called basalt. The stones are heated in a warm bath of water. The basalt stones absorb and retain the heat from the water.
Before using the stones, the massage therapist typically will apply oil to the body and use massage to help warm the skin and muscles for the treatment. The oil helps the stones glide over the skin. The therapist then either uses the stones to massage the body using traditional Swedish Massage; or the stones may be placed at specific points on the body. These can be points of increased tension or specific energetic points.
The heat is both deeply relaxing and helps tight muscles release. The heat warms and relaxes the muscles, which allows the therapist to apply deeper pressure, if desired. The warmth of the hot stones can all improve circulation and calm the nervous system. If placed on energy centers, the stones are believed to help rebalance the body and mind.
Hot stone massage has many beneficial effects, including but not limited to:
Hot stone massage is used to treat a variety of conditions which may include:
It is important to remember that hot stone massage is a specialty. A massage therapist should be trained to perform hot stone massage. The therapist needs to know how to correctly heat and use the stones to prevent burning; what conditions that would preclude a person from receiving hot stone massage; and which techniques to use to properly address the needs of the client. Do not hesitate to ask the massage therapist where he/she has been trained and how long they have been doing hot stone massage. During the session, provide the therapist with feedback regarding the heat and pressure of the stones. Hot stone massage should be very relaxing and should never feel uncomfortable.
If you are interested in trying a new a technique and experiencing a whole new level of relaxation, ask about hot stone massage!
Before using the stones, the massage therapist typically will apply oil to the body and use massage to help warm the skin and muscles for the treatment. The oil helps the stones glide over the skin. The therapist then either uses the stones to massage the body using traditional Swedish Massage; or the stones may be placed at specific points on the body. These can be points of increased tension or specific energetic points.
The heat is both deeply relaxing and helps tight muscles release. The heat warms and relaxes the muscles, which allows the therapist to apply deeper pressure, if desired. The warmth of the hot stones can all improve circulation and calm the nervous system. If placed on energy centers, the stones are believed to help rebalance the body and mind.
Hot stone massage has many beneficial effects, including but not limited to:
- Alleviation of stress
- Release of toxins
- Reduction of pain
- Improved circulation
- Calming of the psyche
- Deep muscle relaxation
- Muscular aches and pains
- Back Pain
- Arthritis
- Fibromyalgia
- Stress, Anxiety
- Circulatory problems
- Insomnia
- Depression
It is important to remember that hot stone massage is a specialty. A massage therapist should be trained to perform hot stone massage. The therapist needs to know how to correctly heat and use the stones to prevent burning; what conditions that would preclude a person from receiving hot stone massage; and which techniques to use to properly address the needs of the client. Do not hesitate to ask the massage therapist where he/she has been trained and how long they have been doing hot stone massage. During the session, provide the therapist with feedback regarding the heat and pressure of the stones. Hot stone massage should be very relaxing and should never feel uncomfortable.
If you are interested in trying a new a technique and experiencing a whole new level of relaxation, ask about hot stone massage!
Wednesday, May 19, 2010
Why is Stress Harmful?
Most people follow the belief "what doesn't kill me will only make me stronger!" While this is probably true in most cases, prolonged or chronic stress can actually weaken your body. A key contributor in this is the hormone Cortisol or hydrocortisone. It is produced in the adrenal gland and is released in response to stress.
In normal release, cortisol is important to helping the body restore homeostasis or balance after a stress event- physical or psychological. However, chronic stress can cause prolonged cortisol release which can have adverse effects on the body. These negative effects include but are not limited to: counteraction of insulin leading to hyperglycemia (increased blood sugar); loss of collagen from the skin; weakening of the immune system; and damage to cells in the hippocampus resulting in impaired memory and learning.
Many of us have felt these effects during periods of prolonged stress, reporting, "I just don't feel like myself!" Many of these symptoms that we feel because of stress can be directly related to the increase of Cortisol.
In normal release, cortisol is important to helping the body restore homeostasis or balance after a stress event- physical or psychological. However, chronic stress can cause prolonged cortisol release which can have adverse effects on the body. These negative effects include but are not limited to: counteraction of insulin leading to hyperglycemia (increased blood sugar); loss of collagen from the skin; weakening of the immune system; and damage to cells in the hippocampus resulting in impaired memory and learning.
Many of us have felt these effects during periods of prolonged stress, reporting, "I just don't feel like myself!" Many of these symptoms that we feel because of stress can be directly related to the increase of Cortisol.
We all know that massage feels great when we are under stress. Massage therapy not only helps to decrease the tension that we feel in our muscles during physical and emotional stress, but it also has been shown to decrease Cortisol. By decreasing the level of cortisol, the physical effects of stress on the body are also decreased. Regular massage will keep your body in a state of balance and help you feel great even in times of stress.
Tuesday, May 18, 2010
Massage Therapy...Why Now?
During these tough economic times many people may view massage as a luxury that just will not fit into their budgets. However, I believe massage therapy should be seen as a necessity, an investment in one's health and wellness.
Many of my clients report increased pressures in and out of the workplace. Research has shown that increased stress can lead to increased fatigue, increased tension, decreased immune function, as well as emotional changes. All can contribute to decreased productivity and more missed work days.
Many things at your workplace are out of your control. Keep your productivity and ability to give all of your of best at work by putting yourself first. Regular massage therapy sessions can keep you on the top of your game by decreasing your stress and therefore maintaining your health and wellness.
Many of my clients report increased pressures in and out of the workplace. Research has shown that increased stress can lead to increased fatigue, increased tension, decreased immune function, as well as emotional changes. All can contribute to decreased productivity and more missed work days.
Many things at your workplace are out of your control. Keep your productivity and ability to give all of your of best at work by putting yourself first. Regular massage therapy sessions can keep you on the top of your game by decreasing your stress and therefore maintaining your health and wellness.
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