Movement Education

 

Wellness in Motion

Someone may tell you it's all in your head. Yet you know it's not, because you're feeling it, in excruciating detail, in your body. Movement education pioneers agree that it may have started in your mind--way back when your body and your brain were learning together how to crawl, stand, and walk--but it didn't end there. Movement education theorizes that when the body establishes responses to its emotional or physical environment, those responses are carried forward long after the original stimulus is gone. In other words, that pain in the neck, back, or head may just be the latest chapter in a story that began long ago.


Learning New Patterns

Movement education--an umbrella term also known as re-education movement, somatic movement education, repatterning, and movement therapy--employs the philosophy that one's body structure and movements get stuck in habitual, unhealthy patterns. Movement approaches unwind the patterns and teach the body, as well as the mind, anew. This is done through a series of sessions where practitioners may use hands-on manipulation to teach the student different ways to move, sit, stand, reach, bend, lift, and walk. This type of bodywork is especially beneficial for people suffering from chronic difficulties, but also for anyone trying to achieve higher levels of physical and mental wellness. Athletes, dancers, and musicians have credited movement therapy for enhanced performance. There are many variations of movement modalities, including the ones featured here. Similar in their goals. they offer subtle differences in technique and philosophy.


Alexander Technique

The Alexander Technique was created by F. Matthias Alexander (1869-1955), a Shakespearean orator who began losing his voice while on stage. In trying to alleviate his chronic laryngitis, he realized that reducing neck tension eased head compression, which in turn eased spine compression. By using his entire body to initiate an action, his movements became more unified and efficient.

Today, Alexander Technique therapists certified by the American Society for the Alexander Technique (AmSAT), the major certifying body, must have completed 1,600 hours of training over a minimum of three years to be certified. During a typical session, lasting 30 to 60 minutes, the client wears comfortable clothes and receives instruction on conducting everyday movements. The instructor may lightly touch the student while she moves to determine how much tension the muscles are involved in and redirect the movement. Through gentle, physical and verbal guidance, the therapist teaches the student to release maladaptive behaviors.


Feldenkrais Method

The Feldenkrais Method was developed by Russian-born Moshe Feldenkrais (1904-1984). Living primarily in Israel, Feldenkrais's career in movement education evolved when an old soccer-derived knee injury vastly improved after he injured his other knee. He began researching and proposed that nearly our entire spectrum of movement is learned during our first few years of life. By communicating with the central nervous system via the skeletal system, old patterns can be replaced with new ones that lead to improved physical, mental, and emotional functioning.

Feldenkrais education has two components: group sessions, in which the teacher guides students through movement sequences, and one-on-one sessions, lasting 45 to 60 minutes, in which the student is fully clothed. The teacher uses gentle touch and movement to help the student become aware of existing patterns and new, more functional possibilities.


Hellerwork

Joseph Heller determined that movement education and deep-tissue bodywork emphasizing vertical realignment of the body can release chronic stress and tension. Hellerwork involves eleven sessions: in each session, one hour is devoted to bodywork and thirty minutes to movement therapy. The therapist also uses verbal dialogue to explore emotional factors that may be causing tension. As a preventative technique, the goal of Hellerwork is to produce permanent, corrective change in alignment and movement.


Trager Approach

The Trager Approach originated with Milton Trager (1908-1997), who was born with a congenital spinal deformity. After receiving bodywork, he discovered he had a knack for healing touch.

Three elements make up Trager, including tablework, Mentastics -- Trager's term for "mental gymnastics" -- and recall. During tablework, the client lays on a massage table in a warm room wearing either loose-fitting clothes or underwear. The practitioner uses gentle, rhythmic touches to free the body from restrictive movement. The session lasts from 60 to 90 minutes.

After tablework, the student receives instructions in Mentastics, which teach how to recreate the freedom and pleasurable sensory state experienced during the tablework, encouraging positive tissue response. Each time Mentastics are practiced, the changes become more permanent. The third component, recall, promotes relaxation by learning how to remember the feeling you had during tablework.


Are You Aware?

Movement education is proving to be an empowering form of healthcare available to anyone interested in self-improvement. By teaching awareness, movement education has the potential to not only make a person's body feel better but also raise consciousness about other aspects of one's life.

Healthy Grilling Tips

Summertime and grills go together like a hot dog and mustard. But could that hot dog actually be doing you harm? Alice Bender a registered dietician at the American Institute for Cancer, says that diets high in beef, pork, and lamb, as well as processed meats like hot dogs, are linked to an increased risk of colon cancer.

She suggests that sticking with chicken and fish can "make this summer's backyard grilling both healthier and more flavorful." Use herbs and spices to amp up flavor, and try marinating for 30 minutes before you grill, which can reduce the amount of heterocyclic amines--the potentially cancer-causing compounds formed when grilling.

Here are some other tips to help reduce health risks associated with the grill:

Trim the Fat

Fat can increase smoke, which may contain carcinogens, so choose leaner meats and trim excess fat.

Don't Burn It

Charred, well-done meat can increase your risk of pancreatic cancer, according to a study from the University of Minnesota.

But Cook It Through

Make sure that you hit the USDA recommendations for internal temperature, which can be found at www.foodsafety.gov.

More Veggies!

Grilling vegetables does not create the same heterocyclic amines as grilling meats. Plus, veggies have less fat and cholesterol in general.

Keep it Clean

Don't let a charred mess build up on your grill, because it will eventually find it's way onto your food.
 

Spotting Skin Conditions

Being aware of the first signs of skin conditions will help you know when it's time to visit a doctor. Here is a short refresher on five of the most important signs you might see.

1. Butterfly Rash

This is a facial rash characterized by its shape: the middle part of the butterfly is on the bridge of the nose, with "wings" extending onto the cheeks. "It can signify a range of diseases, from milder conditions like rosacea, significant acne, eczema, and psoriasis, all the way to serious autoimmune connective tissue disorders such as lupus," says Joseph Jorizzo, MD, professor and founding chair of the dermatology department at the Wake Forest University School of Medicine in Salem, North Carolina.

2. Infections

"Look for any sign of infection, such as a cold sore, which is characterized by a painful bump or blister on the face or nose," says Jill Weinstein, MD, clinical instructor of dermatology at Northwestern University in Chicago. "This may be caused by herpes simplex." Both viral and bacterial infections may appear as pustules or tender lesions. They can sometimes look like acne, but may also be bigger or more isolated than a pimple, Weinstein says.

3. Patchy Hair

Be alert for round, patchy areas of hair loss, which can be a sign of an autoimmune disease called alopecia areata, Jorizzo says. "Alopecia is associated with thyroid disease, but it can also be upsetting to the patient in and of itself," Jorizzo explains. "Prognosis is very good if there is just one little circle, but if they lose their eyebrows or eyelashes, or if it goes around the bottom of the scalp, the condition is likely to be more chronic."

4. Symptoms on the Nails

Nails may also offer evidence of a medical condition. "Signs on the nails include a condition called clubbing, where there's a body under the cuticle that changes the angle of the nail so that it's like an upside-down V," Jorizzo says. Clubbing is sometimes accompanied by edema, and the cuticle area may feel wet. It can be a symptom of several lung conditions, ranging from chronic bronchitis to lung cancer.

Pits in the nails can be a sign of arthritis or psoriasis. Pits resemble a mere dent, perhaps 1 millimeter across. Jorizzo explains, "In psoriasis, the outer layers of skin turn over very quickly, and when they come from under the cuticle, little patches fall off, so you get a pit."

Finally, a single dark black streak in the nail that comes up onto the cuticle can be a sign of melanoma.

5. Skin Cancer

The most common source of skin cancer deaths is melanoma, which may be identified using the ABCDE criteria:

• Asymmetry. The mole is an unusual shape, not round.

• Border Irregularity. The edges of the mole may be jagged, scalloped, or wavy, or very sharp in one area.

• Color. The mole shows variation in color from one area to another. There may be multiple shades of tan, brown, black, white, blue, or red.

• Diameter. The mole is greater than 6 millimeters in diameter.

• Evolving. The mole is new, or an existing mole has changed in size, shape, or color.

A more informal method of spotting a suspicious mole is called the Ugly Duckling Test: when a mole just seems to catch your attention for some reason. "The classic example is when someone has one thing on them that just doesn't look like any other spot on their body," explains Elizabeth Quigley, MD, a physician in the dermatology service at Memorial Sloan Kettering Cancer Center in New Jersey. "Let's say they have many black moles, but one brown mole. Or most of their moles are round and small, but they have one that is big and a different shape. That should be evaluated by a physician."

The most common form of skin cancer is basal cell carcinoma. There are also some less common varieties that have different symptoms. "Basal cell carcinoma often presents in the form of shiny or pearly bumps, which patients think are pimples," says Quigley. If the lesion has been there for six months, and sometimes bleeds, that's a warning sign that it is not a pimple.

Squamous cell carcinoma, responsible for about 20 percent of all skin cancer deaths, has symptoms that are quite different from those of melanoma. "Squamous cell carcinoma can present as firm bumps, scaly patches, or ulcers that don't get better. The skin is red and the scale is the kind that doesn't go away with moisturizer," Quigley says. "It's different from just dry skin, and the scale is usually thicker." She says squamous cells don't rub off like normal-dry skin, and the scaly patch may bleed if it is removed by pulling or picking.

Keep in mind that these are only guidelines, and you should have any concerns checked out by a qualified healthcare professional. Knowing the warning signs can be valuable, but nothing replaces a doctor's expertise.

Prevent the Afternoon Slump

Some Tips for P.M. Energy

If you're like most people, you've experienced the afternoon slump. You know the feeling -- it's only 2 p.m., yet you feel drained. Fortunately, you can employ methods to reduce the slump's frequency and shorten its duration.

Drink water.

Your body uses water even if you're not exercising. If you wait until you feel thirsty, you're already dehydrated. Keep a water bottle handy all day.

Avoid sugar and simple carbohydrates.

While a mid-afternoon candy bar may give you a quick rush, it actually worsens the slump. Instead, choose protein-rich foods and complex carbs.

Eat small meals.

Have six small meals over the day instead of three large ones. Big meals cause the digestive process to divert blood from your brain to use in the digestive tract.

Evaluate your lighting.

Most offices are lit with cool, white fluorescent tubes, which have a terrible effect on how people feel and function at work. A better option is full-spectrum, fluorescent tubes.

Take time for walks.

Walking gets your blood circulating, helps you breathe better, and stimulates your brain due to the increased blood flow. Take a 5- or 10-minute walk during the day.

Meditate.

Meditation is great for rejuvenating your body. By meditating for 15 to 20 minutes twice a day, you're keeping your body continually energized and rested.

Take time to breathe and stretch.

Deep breathing exercises give you an energy boost. Also, stand up and stretch to increase blood flow and stimulate the lymphatic system.

Handle negativity.

Negative people and images can have a draining effect on your energy. Make a conscious effort to stay positive.

Happiness is Contagious

Maybe Mom was right. Research suggests that surrounding yourself with friends and family who are happy can actually increase your own happiness.

Scientists at Harvard University and the University of California, San Diego, found that emotions, particularly happiness, have a viral effect on how they spread from one person to another. For every happy person in your physical social network, you have a 9 percent chance of increasing your own happiness. The effect is more pronounced the closer someone is to you geographically, and it does not seem to include electronic communications. The study, "Dynamic Spread of Happiness in a Large Social Network," can be found online in the British Medical Journal (www.bmj.com).

This is especially good news considering the potential health benefits of happiness and positivity. A study published in Stroke magazine has indicated a "significant association" between optimism and a reduced risk of stroke. This is in addition to studies that have linked optimism to a healthier immune system, faster wound healing, and a lower risk of heart disease. While the exact cause of the benefits is not clear, one theory is that optimistic people are more likely to take care of their health. In addition, there is hope that teaching optimism could become part of a preventative program for various conditions.

What's one way to get happy? Try massage! Exposure to stress, a contributing factor to unhappiness, over a long period can increase the rate of neural degeneration and increase the risk for Alzheimer's disease. Luckily, a study from Umea University in Sweden has shown that just five minutes of massage has the potential to lower stress, and 80 minutes of massage has a tremendously positive effect on stress levels. Get a massage, get happy, and cheer up your friends and family!

The Importance of Proper Posture

Correct Alignment Leads to Better Health

Talk of good posture often generates images of women walking in a circle with books balanced on their heads or soldiers standing at attention. But good posture does not have to be rigid or ridiculous. In fact, far from ridiculous, it may be the key to good health.

According to Patrick Wroblewski, a Boulder, Colorado-based structural integration practitioner, "Good posture is a dynamic, working awareness of how gravity is coming down through the body." In other words, just as the body moves and changes throughout the day, so should posture.

Wroblewski explains that many people come into his practice with complaints of lower back pain, and stiff necks and shoulders, most of which have a direct correlation to poor posture. If a person sits hunched in front of a computer screen all day, it's likely the head hovers toward the screen, the lower back has collapsed the tail bone is supporting the weight, and the legs are crossed or splayed. Bad standing posture includes the same hunching or lateral misalignment, like standing with a hip cocked to one side. These common forms of less-than-perfect posture mean less-than-healthy consequences for the body.


Does Posture Matter?

Ever feel low on energy? Get sick often? Experience headaches or digestive upset, like constipation or diarrhea? Feel less agile than you used to be? Your postural habits may be behind these symptoms.

Proper posture means the body is aligned so that all the muscles work as they were designed to. On the other hand, poor posture leads to inefficient movement, causing the muscles to have to do extra work. For instance, if the head isn't resting correctly on top of the neck and spine but hovers over the chest instead, the muscles at the back of the neck have to remain contracted to hold the head up. The results? Circulation becomes hindered, and oxygen and nutrients have a hard time flowing through the body. Contracted muscles are less able to receive hydration and energy, and the tissue eventually becomes hard and fibrous. Eventually, muscles can pull bones out of alignment and cause serious problems and discomfort.

The bottom line is, that poor posture can lead to muscular stress and fatigue, which can in turn lead to deficient circulation, compromised immunity, and poor lymph flow--which brings us back to low energy, frequent illness, headaches, digestive issues, and waning agility. So to answer our earlier question, yes, posture matters.


Perfecting Posture

Correcting poor posture requires undoing the hardening, or fibrosis, of the muscles that have been habitually contracted, allowing them to relax and the bones to move back into place. Perhaps a simple concept, but not an easy task.

Wroblewski uses a combination of techniques to help correct posture: Swedish massage can help increase circulation and release chronically held areas. Deep tissue massage helps wake up the body and reverse some of the fibrosis in the tissue. And other bodywork techniques can further precipitate postural adjustments. He says, "Any kind of manipulation--craniosacral, acupressure--can cause an unwinding of tension and allow the body to release to the position in which it belongs."

Wroblewski also recommends movement education, an umbrella term that includes many types of bodywork, such as the Alexander Technique, Feldenkrais Method, Hellerwork, and Trager Approach. Movement education advocates that one's body structure and movements can get stuck in habitual, unhealthy patterns. Movement education unwinds the patterns and teaches the body, as well as the mind, anew. This is done through a series of sessions where practitioners may use hands-on manipulation to teach the student different, more efficient ways to move, sit, stand, reach, bend, lift, and walk. Ultimately, this balances the body and allows energy to move freely.

Movement education techniques may be especially beneficial for people suffering from chronic difficulties, but also for anyone trying to achieve higher levels of physical and mental wellness.

According to Wroblewski, bodywork can induce a "neutral reprogramming," so that people can start from scratch and learn to recognize when good posture is breaking down. Then the necessary adjustments can be made.


What's a Body To Do?

Desk jobs are notorious for wreaking havoc and causing postural impairments. Sitting for hours on end staring at a computer screen is likely one of the worst things you can do to your body. If you spend a lot of time sitting, make sure both feet are flat on the ground to give yourself a "tripod" of stability for the spine to rest on. Also, be sure to take frequent breaks, even if it just means walking to the window for a moment, or getting a glass of water. When standing, distribute weight evenly between both feet and don't lock the knees or ankles.

Good posture takes practice, practice, practice, and constant reminding. Wroblewski suggests leaving reminders in places where you will run into them throughout your day.

Old habits die hard, and this is true for muscular habits too. Be sure to schedule a series of massage treatments to help retrain the body. Talk to your practitioner about stretches and posture tips that can enhance your massage sessions. As you progress, you will notice less joint and muscle pain, fewer headaches, more energy, and possibly even stronger immunity and better digestion. Finally, you will develop a stronger awareness of your body and an increased sense of well-being.

Your Skin Tells a Story

Understanding Whole-Body Connections

Centuries ago, Eastern cultures mapped and documented the intricate and deep relationship between the skin and the body's organs and systems, noting that the skin displays clues as to what types of stresses or malfunctions may exist and persist internally.


Digestive System

The organs involved include the mouth, pharynx, esophagus, stomach, pancreas, intestines, gall bladder, and liver. The digestive system performs the function of nutritional uptake absorption and waste elimination. When this process slows, a backup occurs, which can stress all of the digestive organs.

Skin Manifestations

Externally, we may notice bloating in the stomach or abdominal region. But less obvious are signs on the chin that may show up as impactions, inflamed lesions, and abnormal capillary activity.

Eczema or related dermatitis conditions may be worsened along the high forehead and hairline. If the intestinal stress is longer term, wrinkles or lines may appear in both regions. Liver stress can produce puffiness, redness, and blackheads in the glabellar region between the eyebrows.


Reproductive System 

Another system of consistent focus is the hormonal, or reproductive, system. Organs involved in this complex tapestry include the uterus, ovaries, adrenals, and testicles, in addition to the pituitary and hypothalamus glands. Hormones are chemical messengers that have a potent effect on the body and are released into the bloodstream at fluctuating levels.

Skin Manifestations

High testosterone levels can cause or exacerbate acne lesions. This is especially true above, along, and under the jawline. Estrogen dominance often causes pigmentation in the upper lip, cheeks, and sometimes the lower forehead. Declining estrogen causes underactivity of the sebaceous glands, leading to dryness.


Immune System

This system includes the tonsils, spleen, and lymph nodes, and governs the skin's response to invading foreign material, or perceived threats. It may respond with swelling, reddening, itching, burning, or rash, and the eyes and nose may also be watery and runny. Inflammation of the sinus passages, sore throat, sneezing, and coughing are the most common symptoms.

Skin Manifestations

Our poor eyes and upper cheeks take the brunt of this assault. Dilated capillaries, tenderness, and pressure, as well as swelling and stinging upon physical contact may also be present.


Respiratory System

The major organs involved here are the lungs and bronchial tubes. These passageways become constricted with adrenal distress and allergies, or exposure to bacteria, viruses, or smoke.

Skin Manifestations

The greater cheek area can present with breakouts, excessive capillary activity, flushing, and heat. The undereye area may exhibit half circles of gray, blue, or purplish tones.


Excretory System

The elimination system is also very important. In this system, the kidneys, bladder, colon, veins, and skin do most of the work. This fine-tuned orchestra removes bacteria, waste products, and toxic materials in an effort to protect the health and lives of our cells.

Skin Manifestations

Kidney stress may lead to hot, red, or pigmented upper ears. Bladder stress can deepen lines across the center of the forehead. Colon stress can contribute to cracked, pigmented, or dehydrated lips. The upper chin area can see an increase in micro-comedones and irritation.


Nervous System

No system will suffer more from disharmony than our central nervous system. The vast array of nerve fibers, residing mostly along our spinal column, sends and receives signals to and from the brain. Many organs and glands are affected by stress, but the adrenals are often the first to respond.

Skin Manifestations

On the face, this may manifest as sweatiness and increased oil production over the brows and along the top bridge of the nose, with blotchy red patterns and heat on the lower neck and center of the decollete regions. Eczema is heightened around the base of the neck and may leave a long-term mask of hyperpigmentation.


Cardiovascular System

The cardiovascular system is tricky because it deals with not just the heart's function, which is chiefly to pump blood, but also because of its connection to the circulatory system, which delivers nutrients, water, hormones, white blood cells, and oxygen to every cell in the body.

Skin Manifestations

When blood pressure levels fluctuate, blood-capillary dilation on the sides of the nose and nostrils can often be observed. Enlarged pores and hard comedones are also seen on the nostrils and tip of the nose when cardiac edemas and other cardiac diseases take hold.


Partnering for Health

Skin health can provide insight into whole-body health. Work closely with your esthetician to determine how best to treat the manifestations, and discuss prevention techniques as well. Remember, your skin care professional is not qualified to diagnose conditions, but your skin may be providing clues to what's going on internally. And you may discover that your esthetician is an essential part of your care team.

Body Image

Learning to Love Who We Are

The statistics are alarming. The majority of U.S. women--some estimate more than 80 percent--are unhappy with their appearance. At least 10 million young women and 1 million young men have an eating disorder. Girls as young as 6 and 7 are expressing disapproval of their looks, and most fourth-grade girls are already diet veterans. Most unsettling is the fact that more women, and girls, fear becoming fat than they do dying.


Combating the Images

How do you see yourself? Are you content with the person looking back at you from the mirror each morning or do you frown in frustration? Unfortunately, many of us are unhappy with the person looking back. Whether it's lamenting about having a pear-shaped figure instead of an hourglass or exhibiting more serious, self-hating body dysmorphic disorders, body image is under siege in our celebrity-fixated society. While Madison Avenue continues to airbrush photos of svelte, 120-pound supermodels for magazine covers, others are trying to teach young girls to love their bodies, beautiful imperfections and all. One way to combat the Hollywood hype and to create an appreciation for the bodies we have is through hands-on massage and bodywork.


Why Massage Affects Body Perception

Being unhappy with our bodies has serious, and sometimes lifelong, ramifications. Feelings of unworthiness and self-loathing can set up a lifetime of self-deprecating behaviors. What regularly scheduled massage allows us to do is "get back" into our bodies and reconnect with ourselves. Massage can help us release physical and mental patterns of tension, enhancing our ability to experience our bodies (regardless of their shape and size) in a more positive way. Just as it facilitates our ability to relax, massage also encourages an awareness of the body, often allowing us to more clearly see and identify destructive behaviors, including overeating or purging.

Massage also creates a sense of nurturing that is especially powerful when it comes to poor body image. Accepting the nonjudgmental touch of a trained therapist goes a long way toward rebuilding an appreciation and respect for your own body. If we find acceptance for who we are and how we look, we are giving ourselves permission to live comfortably in the skin we have.


The Value of Massage

Research shows that touch is a powerful ally in the quest for physical and mental health. Not only does it help us be more in tune with our bodies, it can also helps restore a sense of "wholeness" that is often lost in our segmented, overscheduled lives. When we regain that connection, it's much easier to remember that our bodies are something to be cherished, nurtured, and loved, not belittled, betrayed, and forgotten.

Valuable for every age and every body type, massage and bodywork have innumerable benefits. Here are a few:
- Alleviates low-back pain and improves range of motion.
- Decreases medication dependence.
- Eases anxiety and depression.
- Enhances immunity by stimulating lymph flow.
- Exercises and stretches weak, tight, or atrophied muscles.
- Increases joint flexibility.
- Improves circulation by pumping oxygen and nutrients into tissues and vital organs.
- Releases endorphins--the body's natural painkiller.


Every Shape and Size

Whether a client weighs 30 pounds or 300 pounds, massage and bodywork therapists are trained to appreciate all bodies, without judgment, and to deliver the best care possible. As in any session, a therapist's goal is to create an environment that feels safe and nurturing for clients, all while delivering much-needed therapeutic touch. For heavier clients, some minor adjustments might be needed in the delivery of the bodywork, but its nurturing, therapeutic, and nonjudgmental role will remain unchanged.


Through the Scars

We also have to remember that a negative body image is not necessarily about those few extra pounds on the hips. It might instead be tied to the scars of past injuries and surgeries. Massage can help here, too. For burn victims, research has shown massage can help in the healing process, while for postsurgery breast cancer patients, massage and bodywork can reintegrate a battered body and spirit. In addition to softening scar tissue and speeding postsurgery recovery, massage and bodywork for these clients is about respect, reverence, and learning to look at, and beyond, the scars.


Finding the Stillness

Experts say that when the tissues start to let go and relax under a massage therapist's hands, profound shifts occur emotionally and physically. A softening happens, and the brain and body begin to integrate again. The chasm between body and mind that created the eating disorder, or fueled the negative body image, begins to narrow. In her book, "Molecules of Emotion," Georgetown University Medical School professor Candace Pert explains that the body is the "actual outward manifestation, in physical space, of the mind." She says that if we generate negative energy in response to our appearance, it can eventually find its way into reality.

Self-acceptance, then, is paramount for living well, and massage/bodywork is a healthy path to get you there. Finding the stillness in a massage session allows you to just "be," without judgment. Partner that with the comfort that comes from allowing your body to be nurtured by someone else, and we begin to remember our value, regardless of our outward appearance, or what we perceive it to be.

Identifying a Stroke

 

Do You Know the Warning Signs?

Nearly 800,000 Americans have strokes every year. However, studies show most Americans don't know how to recognize five established warning signs that indicate when someone is having a stroke.

A stroke is when a blood vessel carrying blood to the brain either bursts or is blocked by a clot, thus depriving the brain of oxygen. According to the American Stroke Association, more than 137,000 people die each year from stroke--on average, that's one person every four minutes. Risk factors include age and heredity, as well as artery disease, diabetes, high cholesterol or blood pressure, physical inactivity, obesity, and smoking,

Five Warning Signs

The best treatment for stroke is the drug "tissue plasminogen activator" (tPA), but it must be administered within three hours from the first symptoms of the stroke to be most effective. To help ensure the quick recognition of a stroke, familiarize yourself with these five established warning signs:

--Numbness or weakness of the face, arm, or leg, usually on one side of the body.

--Sudden trouble walking and loss of balance.

--Sudden confusion and difficulty speaking.

--Severe headache with no obvious cause.

--Vision troubles from one or both eyes.

Someone suffering a stroke may not show all five symptoms simultaneously, but if any of these conditions are present, seek emergency medical assistance immediately. Call 9-1-1 and also record the time that the symptoms first presented. Being aware of the warning signs and being prepared to respond to them quickly could be the difference between life and death for you or someone you love.

The Health Benefits of Ginger

Easing Nausea, Joint Pain, and Allergies

This pungent spice is found in cuisine around the globe, but ginger has also been used for more than 2,500 years for its medicinal properties. The ancient Chinese knew that it aided in the absorption of many herbal preparations and they prescribed it extensively as a digestive tonic.

A native root of southeast Asia, ginger is a potent ally in the treatment of nausea, motion sickness, and joint pain. Current research confirms ginger's efficacy as an anti-inflammatory, GI calmative, and antihistamine. The active ingredients found in ginger -- gingerols and shagoals -- lower levels of prostaglandins, the chemicals responsible for pain and inflammation in joints and muscles. By reducing prostaglandins, ginger can even have a positive effect on heart health and circulation because chronic, systemic inflammation increases the risk of heart attack and blood vessel compromise.

Ginger comes in several forms. Fresh and dried ginger is available in supermarkets for use in cooking. It's also available in capsules, an extract pill form, prepackaged tea bags, crystallized, and as a topical oil.

Recommended Uses

Motion Sickness and Nausea

Most medications for nausea and motion sickness work to calm the nervous system and can cause drowsiness and dry mouth. On the other hand, ginger calms the digestive tract directly and has been shown to reduce nausea after surgery and chemotherapy. For motion sickness, take 100 mg two hours before departure and every four hours afterwards or as needed.

Arthritis and Muscle Aches

Massage ginger oil into affected areas and/or take up to 1 g of powdered ginger daily to reduce inflammation.

Colds and Allergies

Drink up to 4 cups of ginger tea daily or enjoy authentic ginger ale (made from real ginger).

While ginger has no known side effects, it's always a good idea to consult your health care practitioner to make sure it's right for you.

Moving Through Life

 Finding the Pleasure in Exercise

We're busier than ever with longer workdays, less leisure time, shorter lunch hours, longer commutes, and more demands than ever before. We may even be in a job that doesn't fulfill us, yet we spend most of our time there. When the day ends, we have almost no energy left to do what we enjoy. How to find a healthy balance?

Plenty has been written about the therapeutic benefits of exercise. So, why aren't more people reaping those benefits and moving toward health and well-being? We need to reexamine our notion of what exercise and movement are and consider what we're moving toward or away from. Then we can begin to ask ourselves other questions: Not just are we fit, but are we physically, emotionally, and spiritually healthy? Are we happy? Do we enjoy how we're moving through life? How can we integrate more healing movement into our days?

Exercise as "Medicine"

We sometimes see more barriers than options to exercise. But what if we reoriented our point of view to notice where the opportunities lie? We can begin by simply redefining exercise (with its sometimes negative connotation of obligation) to movement. Already opportunities arise: How do we want to move in our bodies and in our lives? How can we have fun doing that? How can we move more (or maybe less, if we need to slow down)? How does it feel to be still? How can we make time to move into pleasure, to move with pleasure? Already, the notion of movement takes on a more healing expression. Rather than simply being another item on our to do list, it becomes a way for us to examine our lives, to see where we can move toward health, and use physical activity as a way to support this.

"When most people think of medicine, they visualize something material like a pill to be popped, a liquid to be swallowed, or an injection to be endured," writes Carol Krucoff, author of "Healing Moves: How to Cure, Relieve, and Prevent Common Ailments with Exercise" (Harmony Books, 2000). "Some might also consider surgery, tests, or procedures ... [But] simple physical activity can have profound healing effects."

Krucoff, who cowrote the book with her husband, Mitchell, a Duke University cardiologist, advocates movement as preventive medicine, saying it's an ideal way to combat the increasing number of inactivity-related health conditions such as heart disease and obesity. This could actually be expanded to include stress-related conditions. In fact, it's often this combination of inactivity and increased stress that wreaks havoc on our immune system, endocrine system, and circulatory system. Every system in our body, in fact, responds to stress and inactivity. But, if this is true, then the inverse is also true: every system in our bodies will also respond to movement and pleasure. To make movement pleasurable and to use it as a way to reconnect with our bodies is, in many ways, the perfect antidote to the cycle of inactivity/hyperactivity and stress. As we move more in this way, we gain energy and health, we feel rejuvenated and relaxed, and we become more physically and emotionally aware.

Emotional Fitness

We often focus on physical fitness, but any movement toward health must also include emotional and spiritual fitness. Psychologist Nancy Mramor, PhD, author of "Spiritual Fitness" (Llewellyn Publications, 2004), ties emotional fitness with our physical health and with our heart's expression. "There is evidence that the largest number of heart attacks occurs on Monday morning between 8 and 9 a.m.," she says. "This occurrence is related to the experience called joyless striving. It applies to feelings of having to force yourself to go to a job that you have no interest in, or even truly dislike. Clearly these feelings suggest a lack of emotional fitness in the match between the employee and the job." When we're emotionally connected to our work in a healthy way and to one another, we not only survive, we thrive.

Personal Health

Interpersonal relationships, in fact, are one of the three major causes of life stress, along with environmental events/conditions and personal attitudes and beliefs. In his book, "Love and Survival" (Harper Collins, 1998), renowned physician Dean Ornish, who first proved that heart disease was reversible through lifestyle changes, says that in order to survive, we need not only care for our lives, but the lives of others. Individuals with supportive relationships get sick less, heal faster, and live longer.

Our health and well-being are not about being hyper-active or inactive. They're about finding a balance, making our actions conscious, and learning to move in ways that are both healthy and appropriate in our own lives, then moving this healing energy out toward others. So, rather than exhausting or limiting our energy, we learn to expand it. Then we can begin exercising in a whole new way--exercising our right to choose and to better understand our body, our life, and what we want to be doing with it.

Begin by checking in with yourself as you're moving through your day: How does your body feel right now? How are you breathing? Where is this movement taking you? Do you feel good? Are you satisfied? Are you happy? If not, then change something. Change how you're moving, where you're moving toward, or look at what you're moving away from.

"Become the change you seek in the world," Mahatma Ghandi said. This isn't about a temporary quick fix to end a bad habit, lose some weight, or fill our time. This is about long-term change--making more conscious use of our time and of our life. It's about moving though life in healthy and healing ways, and expanding our idea of who we can be. Then our view of the world widens, our heart grows, our spirit soars, and our body moves toward true change. This is the healing power of movement.

Energy Boosters

 

Ways to Get You Through the Day

No amount of coaxing, pleading, or pedal pumping could get the engine in the rental car to turn over. It was going nowhere. The travelers had filled the car with unleaded fuel, but it had a diesel engine. It had been able to run a little way on the wrong fuel, but not far. And when it finally stopped, it stopped for good.

Sometimes cars and humans aren't so different. Both need the right fuel to run at maximum efficiency. Put too much of the wrong stuff in, and a breakdown may be unavoidable.

Here are some tips to keep your body humming along like a well-tuned engine, full of energy.

Be Snack Smart

Strategic snacking can be a good way to smooth out dips in your energy level and avoid hunger cravings that can lead you to overeat when you finally do sit down to a full meal. So go ahead and snack. Just be as choosey in your snack selection as you are in meal planning.

Don't fall for the fiction that all so-called "energy bars" are unpalatable but good for you, while candy bars are delicious but bad. Many energy bars are filled with sugar, so read labels, and look for high fiber, high protein, and limited carbs.

Nuts are among the best choices for healthy, pick-me-up snacks, nutritionists say. Nuts such as almonds, Brazil nuts, cashews, and hazelnuts are all loaded with magnesium, a mineral whose health benefits include improving heart health, decreasing the risk of diabetes, reducing stress, improving muscle functioning, and reducing insomnia.

Another super snack food is dark chocolate, which is rich in heart-protecting antioxidants and can improve blood flow, which will energize flagging muscles. Even milk chocolate gets a thumbs up because it provides calcium for the bones. So enjoy it--in moderation.

Stay Hydrated

Just because you're not thirsty does not mean you aren't dehydrated, and even slight dehydration can leave you tired and lethargic. The answer is, of course, to drink plenty of water. If the taste of plain water doesn't excite you, consider some of the flavored varieties, keeping in mind that loads of extra sugar should be avoided.

One increasingly popular healthy hydration alternative is coconut water, which studies suggest may hydrate more quickly than plain H2O and which contains more potassium and less sodium than other energy drinks.

Massage and More

The inherent demands of your life may lead to muscle strains, stress, and other conditions that can affect your energy levels. One of the best strategies is to get into a regular pattern of receiving massage. If you feel the need for some quick bodywork between sessions, consider self-massage possibilities.

One option is to use a foam roller, a firm foam log that comes in varying thicknesses--think of them as comfy rolling pins. You can use your own body weight to generate direct pressure as you roll over the roller, working out muscle knots.

Aromatherapy is also a great way to get a quick energy boost, as certain scents are able to fight fatigue. Queen among them is peppermint, and other lethargy busters include eucalyptus, citrus, cardamom, and even cinnamon and black pepper.

Get Some Rest

The number one myth about sleep is that you can get by on six hours a night. The truth is that the further away you deviate from getting eight hours sleep a night--and some people get too much, not too little--the greater the risk of cardiovascular disease, depression, obesity, and a host of other maladies.

Make sleep a priority. Get on a regular schedule, stick to it, and stop allotting to sleep only whatever time is left over after everything else gets accomplished. Once you've gone to bed, though, you have to actually go to sleep, and for many people that's no easy feat.

Caffeine is often the culprit. Caffeine is a great pick-me-up first thing in the morning, but it has a six- to seven-hour "half-life," meaning that half the caffeine in that cup of coffee you consumed to ward off the 3:00 p.m. doldrums will still be lingering in your bloodstream after the 10:00 p.m. news.

Another stimulant many people don't often consider is light--particularly light from a computer or television screen. Dim light from a soft reading lamp is fine, but the bright blue light of electronic devices sears itself into our minds and fools them into thinking it's still daylight outside, which makes falling asleep seem unnatural.

Heat, whether internal or external, will also disrupt sleep. The ideal room temperature for sleeping is around 65 degrees. The cool air then wicks away heat from your body, which allows you to fall asleep. Anything you do to increase your body's core temperature, like exercising or eating a big meal right before bedtime, makes it harder for your body to cool down to a comfortable sleeping temperature.

Naps are tricky luxuries. Taken wisely and in moderation, they'll restore mental alertness and fuel you through a long afternoon. But too long a nap or a poorly-timed nap will leave you feeling drained after you get up, and will make it harder to fall asleep come bedtime. Timing also matters. Grab a morning nap to boost your creativity and mental alertness or a late-afternoon nap to restore lost physical energy and boost your immune system--a nap around noon provides a little of both.

Invest in Your Health

 

Massage Offers Excellent Return on Investment

"Invest for the long term" is great financial advice, but it's also great healthcare advice. Never is investing for the long term more important than when you are making day-to-day decisions about your health. There are short-term gains from taking care of your health, to be sure, but the long-term benefits are not to be underestimated.

You already know the value of bodywork. For all the short-term stress and pain relief you get from massage today, there are lasting rewards you'll thank yourself for down the road. Massage therapy as a preventive measure and part of an ongoing care regimen can mean fewer visits to the doctor, as well as fewer co-pays, prescriptions, and over-the-counter medications. Ultimately, it means a healthier and happier you.

An Excellent Value 

As you plan the family budget, ponder how massage therapy impacts your ability to make good decisions, cope with extra responsibilities, stay on an even keel emotionally and spiritually, and maintain harmonious relationships with coworkers, family, and friends.

Research supports the value of massage. Massage provides many benefits, including improved concentration, energy, circulation, and self-esteem, as well as reduced stress, fatigue, and pain. It's helpful with more acute health conditions, also. If you, or a loved one, are already dealing with a health condition, massage is an even more important part of your healthcare planning.

Research shows:

-- Alzheimer's patients exhibit reduced irritability, pacing, and restlessness after neck and shoulder massage.

-- Deep-tissue massage is effective in treating arthritis, back pain, fibromyalgia, and osteoarthritis.

-- Fibromyalgia patients receiving massage have fewer sleep problems and less anxiety, depression, fatigue, pain, and stiffness.

-- Massage during labor appears to help block pain, reduce stress and anxiety, and relax muscles. Some medical professionals say massage shortens labor.

-- Massage can reduce sports-related soreness and improve circulation, and is beneficial in reducing symptoms associated with arthritis, asthma, burns, high blood pressure, and premenstrual syndrome.

-- Oncology patients show less anxiety, depression, fatigue, nausea, and pain following massage therapy.

-- Preterm babies receiving massage therapy gain more weight and have shorter hospital stays.

-- Massage therapy is effective in reducing post-surgical pain and can even reduce the time required for post-operative hospital stays.

You may be trimming some extras out of your budget, as many Americans are. When weighing what goes and what stays, consider what an excellent value massage is, especially in relation to things that may be less valuable, but still cost you plenty. The price of massage has remained stable in recent years, while the cost of movies, dining out, and sports events have risen. Which of these activities has the power to improve your health and which has a better return on investment?

Get Creative 

There are many ways to keep massage in your life if you use your imagination. While vacations are definitely needed right now by just about everybody, more and more Americans are staying closer to home and taking "staycations." How about planning a healthy, home-based vacation and including massage as part of your relaxation?

When it comes to gift-giving occasions, why not give and ask for massage gift certificates? Massage makes a wonderful replacement for flowers that wilt, sweaters that don't fit, or another box of fattening candy. Some folks buy spa packages or put together their own outings with a massage, a museum excursion, or lunch at a favorite restaurant. Mothers, daughters, aunts, and grandmothers are enjoying spas together and massage is a key part of the package. These events create bonding experiences that launch new traditions and reinforce a healthy lifestyle.

Gift certificates for chair massage at airports are an option for weary travelers, as is chair massage at malls for package-laden shoppers. If you are an employer, consider gifting your staff with on-site chair massage, which has been shown to reduce stress and improve performance. Just think of it as the ultimate pat on the back for staff and one that pays you back.

Maintain Well-Being 

You may be tempted to trim your wellness budget when economic times are tough. Yet, a recent national consumer survey showed most massage-minded Americans are still committed to maintaining the health benefits they experience with massage. It only makes sense. The better you feel, the better job you can do of caring for yourself and your loved ones. Massage therapy will also help families under stress create healthier households, and more focused and relaxed moms and dads. Children are sensitive and often pick up on tension in a household; parents who are taking care of themselves are more likely to provide a sense of calm to their kids. This goes for caregivers of aging parents, too.

Now, more than ever, massage should play a role in reducing your stress and strengthening your health. When people feel their best, they are more able to face the challenges difficult times present. With greater health and peace of mind, you can face difficulties with poise, clarity of purpose, and strengthened emotional reserves.

Truly, massage is more than a luxury--it's a vital part of self-care that has a positive ripple effect on you as you work, play, and care for others. Investing in your health is one investment that's sure to pay off.

How to Introduce a Friend to Massage

Sharing the Benefits of Bodywork

When we experience something good, it's natural to want to tell everyone about it. Massage is no exception. Here are some ways to share your enthusiasm for massage therapy.


Gifting Massage

Gift certificates are a great way to share massages with the people in your life. Looking for the perfect birthday present? Purchase an hour gift certificate for them with your favorite massage therapist. Thanking someone for pet sitting? Reward them with a half-hour reflexology treatment. If it's your spouse or significant other that you're hoping to get interested in this healing therapy, perhaps a couple's massage, where two people receive massage in the same room, could be an anniversary gift.

Giving someone a gift certificate allows the recipient to experience massage without financially committing to something that they might not be sure about. After the initial visit, it is up to them to evaluate whether the experience makes them want to pay for another one.


Outline the Benefits

Most people are aware that massage is effective at relieving stress and promoting relaxation, but there are myriad benefits you can highlight depending on your audience. For those who suffer from low-back pain, a study by the Group Health Research Institute in Seattle has shown that massage is more effective than medication at reducing pain. Some massage therapists provide specialized sport massage, something that might appeal to your golfing buddy who needs to loosen up his swing and increase his range of motion.

In addition to helping people reduce pain or cope with physical injuries, the supportive touch of a massage therapist can be a powerful positive encounter during times of emotional distress. If someone in your life is dealing with grief or loss, you might recommend massage as a way for them to relax and be tended to without having to actively share their feelings, a welcome relief for many people.

Here are just some of the positives that massage and bodywork can provide. You can tailor your "pitch" to your audience by focusing on those specific to their situation:

--Alleviate low-back pain and improve range of motion.
--Enhance immunity by stimulating lymph flow--the body's natural defense system.
--Exercise and stretch weak, tight, or atrophied muscles.
--Help athletes of any level prepare for, and recover from strenuous workouts.
--Improve the condition of the body's largest organ--the skin.
--Increase joint flexibility.
--Lessen depression and anxiety.
--Promote tissue regeneration, reducing scar tissue and stretch marks.
--Pump oxygen and nutrients into tissues and vital organs, improving circulation.
--Reduce postsurgery adhesions and swelling.
--Reduce spasms and cramping.
--Relax and soften injured, tired, and overused muscles.
--Release endorphins--amino acids that work as the body's natural painkiller.
--Relieve migraine pain.


Take Baby Steps

If the person you are trying to introduce is intrigued by massage but reluctant to dive in headfirst, there are several ways to encourage them to stick a toe in the water. Many massage therapists offer chair massage in smaller time increments than a typical one-hour appointment. This is an ideal way for a person to experience the benefits of touch without having to worry about undressing or being overwhelmed by a full session.

Consider inviting your "recruit" to meet your massage therapist before your next session. Most therapists would be happy to give a potential client a brief tour and talk with them about the process of receiving a massage. For many people, being able to put a face to the person who is going to be touching them will calm some of their fears of the unknown.

For those who need more specific information about massage, you can direct them to Massagetherapy.com, a public education site provided by Associated Bodywork and Massage Professionals (ABMP). On the site they will find an introduction to massage and its benefits, information on what to expect from a session, and a glossary of terms and techniques to help them understand massage lingo. There is also an archive of articles from Massage Bodywork magazine to help potential clients answer any questions they might have before taking the plunge.


Be a Billboard

Friends and family are more likely to follow your lead if you show them that you enjoy, and benefit from, receiving massage. If you have a regular routine and are feeling good, when you recommend bodywork to others it will be more influential. Whether it's an increased range of motion, a sunnier disposition, or an improvement in posture, what you've gotten out of massage will be the best advertisement you can show them.

If, after all of your encouragement, they are still reluctant, you need to respect their feelings. Not everyone is ready for the hands-on experience of massage therapy, and some may even have some serious personal issues about touch. If you allow them to come to massage and bodywork on their own terms, they are more likely to be open to the safe, comforting, professional touch that the massage therapist provides.

Keeping Your Back Healthy

Tips to Avoid Lasting Pain

Chances are good that, at some point in your life, you will have back pain. In fact, 70-85 percent of Americans will experience back pain at some point in their lives. But even with those odds, there are still several ways to minimize your risk and give yourself the best chance to live pain-free.

Several factors can cause back pain, including stress, poor posture, bad ergonomics, lack of exercise, arthritis, osteoporosis, a sedentary lifestyle, overexertion, pregnancy, kidney stones, fibromyalgia, excess weight, and more.

With all of these potential causes lurking, it's important to look at behaviors that can help you prevent and avoid back pain before it starts. Here are a few simple healthy back tips from the National Institute of Neurological Disorders and Stroke:

--Stretch and warm tissues before exercise or other strenuous activities.

--Practice good posture. Avoid slouching when sitting or standing.

--When standing, keep your weight balanced on both feet.

--Follow good ergonomics in the workplace. When sitting for long periods, rest your feet on a foot support. Make sure your chair and work surfaces are at the proper height. Get up and move around in between long sitting stints.

--Avoid high-heeled shoes.

--Watch your weight. Excess weight, especially around the waist, can put undue stress on lower back muscles.

--Exercise. Core strengthening moves, especially, will also benefit your back.

--Don't lift items that are heavier than you can handle. Remember to lift with your knees, not your back. Pull in your stomach muscles, keep your head down and in line with your straight back, and do not twist when lifting.

--Get a massage. Using therapeutic bodywork can melt pain-inducing stress away from your back and the rest of your body.