Let's Talk

Communicating with Your Massage Therapist
Sharron Leonard

People get massages for a variety of reasons. Perhaps you're seeking stress relief from the weekly work commute or your wanting to cleanse your body of toxins. Or maybe massage is helping you recover from a sports injury or surgery. Whatever your reasons, it's absolutely important that you explicitly communicate to your therapist the reason you made the appointment. Otherwise you run the risk of not getting what you want.In addition to explaining any wellness requirement, you also need to clarify your comfort needs during the session so that you feel completely at ease. Most practitioners work to create an appropriate environment with elements such as the temperature, music, aromatherapy, and table setting. But if anything makes you uncomfortable, feel free -- or rather, feel responsible -- to say as much. Your therapist is as interested as you are in making sure you get what you want from the massage, and building a communicative partnership is key. Remember, communication is a two-way street.

The Body
Sandy Anderson, owner of Relaxing Moments Massage in Reno, Nevada, asks at the beginning of each appointment, "What is the focus of our session today?" -- whether it's the client's first or 21st appointment with her. The therapist needs to know your wellness context. Even if she has your health history, circumstances -- and bodies -- are always changing. Perhaps you were traveling for the last two months spending significant time in cramped seats on airplanes. Maybe you're training for a marathon race, logging numerous miles each week. Or, a more likely scenario, you're stressed and feeling emotionally tapped. Furthermore, it's important she or he knows about your massage preferences that just make your massage more pleasurable, such as getting extra work on your feet or ending the session with a face massage. Perhaps it's important to you to have the therapist "stay connected" by keeping her hands on you rather than, for example, going from your feet to your shoulders. By simply letting her or him know of any such information can vastly improve your session.


The Setting
"I have designed my treatment room to offer a basic comfort level based on my professional experience," Anderson says. "But I need the client to tell me if something is not to her liking. For example, I have provided a small fountain that I thought provided soothing background sounds, but two of my clients have requested that it be turned off because it made them feel as though they needed to run to the restroom." One important amenity issue that should be discussed by the client and the therapist is massage-table comfort. "I use a heated table covered with a sheet and a blanket because as the active therapist I need the room temperature lower than what is comfortable for the client," Anderson says. "Then I ask the client what adjustments she might want me to make." Even if your therapist doesn't specifically ask about the temperature, background sounds, aromas or whatever other subtle amenities in the room, if there's something that's making your massage less than great, be sure to discuss it with your practitioner.


The Conversation
Conversation can sometimes be a point of contention. Because some clients like to talk during a session while others prefer silence, Anderson believes it's up to the client to dictate this aspect. She does not inhibit talking nor does she initiate conversation if the client is silent. If you want to tactfully make certain your therapist is not overly conversational, it is appropriate to say something like, "You will find that I am not very talkative. I just like to totally relax during this time." While your practitioner may communicate aspects of the massage, don't necessarily take this for her trying to make conversation. Angie Parris-Raney, owner of Good Health Massage Therapy in Littleton, Colo., believes it's very important for the therapist to explain her actions so the client is not surprised. "Whether I'm easing a first-time massage client's apprehension by explaining I will only be uncovering one part of the body at a time or I'm doing a rehabilitation treatment for injury, illness or surgery, I have learned from experience the client wants detailed information on what is going to happen," Parris-Raney says. "It is also helpful if she tells me how she feels about what I am doing. Is the stroke too deep or too light? Does she want me to use a slower or faster pace?" If you are unclear about an expectation or a procedure, even if it is something as simple as, "Where is the safest place to put my jewelry?" feel free to ask.

Massage client Andrea Scott explains her frustration with one massage session where she wishes she'd been more vocal. "I like deep tissue massage, and the practitioner was giving me a very light Swedish massage," she says. "I just didn't feel like I was getting anything out of it and found myself looking forward to the session just being over. For some reason, I thought it would be rude to say anything, but in retrospect, I'm sure she would've appreciated it." Instead, notes Scott, she left disappointed and the massage therapist never had a chance to address the issue. Your goal as the client is to get what you are specifically seeking in each session. Your practitioner wants the experience to meet your expectations and will appreciate you verbalizing your wellness requirements and personal comfort needs. Your massage therapist is your partner for healthy living, but you need to speak up.
(Article courtesy of Associated Bodywork & Massage Professionals)

Making the Most of Your Massage

How to Prolong the Benefits of Bodywork
by: Barbara Hey

August 17, 2009

A massage works in wonderful ways, easing stress and pain, calming the nervous system, increasing circulation, loosening tight muscles, stimulating internal organs, and enhancing skin. The multiplicity of physiological responses sends a simple, clear message to the mind: Massage feels good. Of course, you want to hold on to that just-had-a-massage feeling -- total body relaxation, muscles relaxed and at ease, and fluid movement restored -- for as long as possible. But how long that bliss lasts depends on the state of your body. If you're suffering from chronic pain or recovering from injury, then it may take more sessions and perhaps different modalities before optimal health is restored. If massage is part of your regular health regimen, then it's more likely the effects will endure. In other words, the effects of massage are cumulative, like any healthy habit. The more often you get a massage, the greater and longer-lasting the benefits. Massage FrequencyHow often you receive massage depends on why you're seeking massage. In dealing with the general tension of everyday commutes, computer work, and time demands, a monthly massage may be enough to sustain you. On the other hand, if you're seeking massage for chronic pain, you may need regular treatments every week or two. Or if you're addressing an acute injury or dealing with high levels of stress, you may need more frequent sessions. Your situation will dictate the optimum time between treatments, and your practitioner will work with you to determine the best course of action. "You need to consider how you felt before the session and how you felt after, and then look at how long you maintain that," says Pieter Sommen, the chair of the eastern department in the Swedish Institute School of Massage Therapy in New York. In general, experts say "regular" is preferable, but how regular depends on your situation. While daily massage would be delightful, practical considerations such as cost, time, and physical need likely determine the frequency of treatments. "It's best to maintain a schedule," says Eeris Kallil, CMT, a shiatsu instructor at the Boulder College of Massage Therapy in Colorado. "That way the body becomes conditioned and prepared for session at specific intervals."MaintenanceWhether you get a massage weekly, monthly, or just every once in a while, the following habits can maximize and extend the afterglow of treatment. WaterOne bit of advice you'll hear over and over again is to drink plenty of water after a massage. Bodywork -- no matter the particular modality -- releases toxins, such as lactic acid and carbonic acid, that need to be flushed from the body. Massage also promotes circulation, increasing blood flow and oxygen and stimulating the lymphatic system, which helps rid the body of pathogens. After-massage hydration supports these functions, helping to eliminate released impurities, sooner rather than later. StretchingAnother helpful habit is stretching between massages to maintain joint mobility, prevent muscles from tightening up again, and keeping the life energy flowing. This may mean doing yoga or whatever specific or full-body stretches suggested by your practitioner. After a shiatsu session, for example, your practitioner may recommend "makko-ho" stretches, a series of six exercises designed to keep energy circulating. "This series of stretches take anywhere from 5 to 10 minutes a day, but really help keep the chi flowing through the body," says Kallil.ExerciseWorking out can also help maintain the benefits of massage, and this habit should be continually cultivated. However, if you're receiving massage therapy to help speed muscle strain recovery, you may need to ease up on the exercise for a while and give the body time to heal -- particularly if you're recovering from a strenuous body-pummeling training regimen. "You don't want to over-work your body," says Kallil. That is, if running is taking a toll, try something more gentle and meditative such as swimming, walking, or tai chi.Body AwarenessAfter a massage, respect how your body feels. If your body seems to ask for rest, give in to that demand. This may mean backing off the to-do list, taking it easy, moving slower, and perhaps doing less for a while. And don't allow yourself to get fatigued because it will undermine the effects of massage. Get sufficient sleep to allow the body to absorb the effects and regain vitality. DietFinally, since you've just rid the body of toxins, support the body's renewed state by adhering to a healthy diet rich in fruits and vegetables, which will continue the detoxification process. Lay off the espresso and all adrenaline-challenges for a time -- which would short-circuit relaxation anyway -- and enjoy the calm.The benefits of massage are many, including: increasing circulation, allowing the body to pump more oxygen and nutrients throughout the body, stimulating lymph flow and boosting immunity, relaxing overused or tight muscles, increasing joint mobility and range of motion, reducing recovery time after strenuous workouts or surgery, and relieving back pain and migraines, just to name a few.After receiving a massage, clients feel rejuvenated, relaxed, and refreshed. By opting for a few lifestyle choices, you can extend these benefits and get the most out of your massage.

(Article courtesy of Associated Bodywork & Massage Professionals http://www.abmp.com/ )

Summer Fun

Here Comes the Sun
Updated UV Index Shines Light on Rays
A crucial warning system has been recently updated for your skin's protection. In compliance with the World Health Organization, the Environmental Protection Agency and the National Weather Service revamped the UV Index, a system created to alert people about the level of harmful ultraviolet (UV) light rays from the sun. Overexposure to UV rays can cause wrinkles and premature aging, skin cancer, cataracts, and immune system suppression.

Many factors influence the strength of UV rays: UV light is stronger in the summer, at higher altitudes, and in areas closer to the equator. It's also stronger at midday, from 10 a.m. to 4 p.m., when the sun is directly overhead.

The new UV index ranges from 0-11 with guidelines as follows:

0-2: low. Minimal exposure for the average person, but watch for reflected UV from snow and water.

3-5: moderate. Stay in the shade during midday. Cover-up outside.

6-7: high. Wear a hat, sunglasses, and a sunscreen with a minimum sun protection factor (SPF) of 15. Avoid midday sun.

8-10: very high. Take extra precautions, and avoid midday sun. Wear protective clothing.

11: extreme. Take all precautions, seek shade, and avoid midday sun. If possible, stay indoors.

As part of its daily forecast, the National Weather Service publishes the UV index for each area of the country. Go to www.epa.gov/sunwise/uvindex.html and enter your zip code to find your UV index for the day. The Weather Channel, as well as most local TV stations, include the UV index in their weather forecast. It can also be found at www.weather.com. For a detailed description of the UV index, or for more information on sun protection, visit www.epa.gov/sunwise.

(Article courtesy of Associated Bodywork & Massage Professionals: http://www.abmp.com/)

Massage Week -- July 19 to 25

The Benefits of Massage
Bodywork Goes Beyond Relaxation
As you lie on the table under crisp, fresh sheets, hushed music draws you into the moment. The smell of sage fills the air and you hear the gentle sound of massage oil being warmed in your therapist's hands. Once the session gets underway, the daily stressors and aching muscles fade into an oblivious 60 minutes of relief, and all you can comprehend right now is not wanting it to end.

But what if that hour of massage did more for you than just take the pressures of the day away? What if that gentle, Swedish massage helped you combat cancer? What if bodywork helped you recover from a strained hamstring in half the time? What if your sleep, digestion, and mood all improved with massage and bodywork? What if these weren't just "what if's"?

Evidence is showing that the more massage you can allow yourself, the better you'll feel. Here's why:

Massage as a healing tool has been around for thousands of years in many cultures. Touching is a natural human reaction to pain and stress, and for conveying compassion and support. When you bump your head or have a sore calf, the natural response is to rub it to feel better. The same was true of our earliest ancestors.

Healers throughout time and throughout the world have instinctually and independently developed a wide range of therapeutic techniques using touch. Many are still in use today, and with good reason. We now have scientific proof of the benefits of massage -- benefits ranging from treating chronic diseases and injuries to alleviating the growing tensions of our modern lifestyles. Having a massage does more than just relax your body and mind -- there are specific physiological and psychological changes that occur, and even more so when massage is utilized as a preventative, frequent therapy and not simply mere luxury. Massage not only feels good, but it can cure what ails you.

The Fallout of Stress - Experts estimate that 80 percent to 90 percent of disease is stress-related. Massage and bodywork is there to combat that frightening number by helping us remember what it means to relax. The physical changes massage brings to your body can have a positive effect in many areas of your life. Besides increasing relaxation and decreasing anxiety, massage lowers blood pressure, increases circulation, improves injury recovery, encourages deep sleep, and increases concentration. It reduces fatigue and gives you more energy to handle stressful situations.

Massage is a perfect elixir for good health, but it can also provide an integration of body and mind. By producing a meditative state or heightened awareness of the present moment, massage can provide emotional and spiritual balance, bringing with it true relaxation and peace.

The incredible benefits of massage are doubly powerful if taken in regular "doses." Researchers from the Touch Research Institute (TRI) at the University of Miami, found that recipients of massage can benefit even in small doses (15 minutes of chair massage or a half-hour table session). They also note that receiving bodywork two to three times a week is even more beneficial. While this may not be feasible, it's nice to know that this "medicine" only gets better with frequency.

What It Does - In an age of technical and, at times, impersonal medicine, massage offers a drug-free, non-invasive, and humanistic approach based on the body's natural ability to heal itself. Following is a brief list of the many known, research-based benefits of massage and bodywork:

- Increases circulation, allowing the body to pump more oxygen and nutrients into tissues and vital organs,

- Stimulates the flow of lymph, the body's natural defense system, against toxic invaders. For example, in breast cancer patients, massage has been shown to increase the cells that fight cancer. Furthermore, increased circulation of blood and lymph systems improves the condition of the body's largest organ -- the skin,

- Relaxes and softens injured and overused muscles,

- Reduces spasms and cramping,

- Increases joint flexibility,

- Reduces recovery time and helps prepare the body for strenuous workouts, reducing subsequent muscle pain of athletes at any level,

- Releases endorphins -- the body's natural painkiller -- and is proving very beneficial in patients with chronic illness, injury, and post-op pain,

- Reduces post-surgery adhesions and edema and can be used to reduce and realign scar tissue after healing has occurred,

- Improves range-of-motion and decreases discomfort for patients with low back pain,

- Relieves pain for migraine sufferers and decreases the need for medication,

- Provides exercise and stretching for atrophied muscles and reduces shortening of the muscles for those with restricted range of motion,

- Assists with shorter labor for expectant mothers, as well as reduces the need for medication, eases postpartum depression and anxiety, and contributes to a shorter hospital stay.The benefits of massage are diverse. No matter how great it feels, massage isn't just a luxury, it's a health necessity.



This week is Massage Week. Take the time to do something good for your body and your mind. Call us today at 919-851-8384 to schedule your massage. http://www.bodyessencecenter.com

Summer Fun

THE ART OF BATHING

Simple Recipes to Soothe Mind and Body
From bubble baths to essential oils to Dead Sea salts, prepared bath products are designed to enhance a bathing experience, but they can be expensive. Instead of spending the extra money on special bath products, try one of these natural, simple bath recipes with ingredients you probably already have in your cupboard or refrigerator.

Epsom Salts – Add 2 cups Epsom salts to bath water. Magnesium sulfate, or Epsom salts, has been used for centuries as a folk remedy, and research now confirms its numerous benefits. The second most abundant element in human cells and a crucial component for bone health, magnesium is also needed for muscle control, energy production, and the elimination of toxins. Magnesium eases stress, aids sleep, and improves concentration while reducing inflammation, joint pain, and muscle cramps. Sulfates help to flush toxins from the body, prevent or reduce headaches, and even improve brain function.Most American diets are deficient in magnesium. However, one of the best ways to boost dietary intake is by bathing in Epsom salts, which are readily absorbed through the skin.

Milk – Add 2-4 cups milk or buttermilk to bath water. Rich in calcium, protein, and vitamins, milk replenishes the skin, while lactic acid found in milk acts as a natural exfoliant. A member of the alpha hydroxy acid family, lactic acid breaks the glue-like bonds between the outer layer of dead skin cells. Soak in a milk bath for 20 minutes, then gently scrub skin with a loofah or washcloth.

Honey – Add 1/4 cup honey to bath water. A fragrant, natural humectant, honey helps skin attract and retain moisture. Its antibacterial and anti-irritant properties make it an ideal cleansing and soothing additive to a warm bath.

(Article courtesy of Associated Bodywork & Massage Professionals: http://www.abmp.com)

Summer Fun

Safe Fun in the Sun
Nutrition Offers UV Shield
by Sharron Leonard

Because sunlight activates the synthesis of vitamin D, a nutrient that works with vitamin A to build strong bones and good eyesight it is essential for health. Furthermore, bright light, specifically sunshine, can improve your mood and help ward off depression. But all things in moderation. Overexposure to UV rays can cause potentially extensive damage to the skin, an all-too-common occurrence. "Skin cancer is now considered epidemic throughout the nation", according to The Centers for Disease Control Prevention. "Over one million residents in the United States are expected to get skin cancer this year more people than the collective total of all who will get cancers of the breast, prostate, lung and colon. Exposure to ultraviolet (UV) rays in sunlight causes 90 percent of the skin cancer cases." And this overexposure may double the risk of melanoma, a type of skin cancer that causes more than 80 percent of skin cancer deaths.

UV rays cause oxidative damage and can actually change the skin's DNA cellular structure, creating highly unstable and toxic molecules. These are known as free radicals and can lead to malignancies. Sunscreen, adequate coverage and sunglasses have long been recommended to avoid this damage, but diverse studies now suggest some promising supplemental strategies for UV protection from the inside out. Certain nutrients and a low-fat diet have shown specific anti-cancer properties.

Free Radical Control Antioxidants have long been known to neutralize free radicals and render them inactive, protecting cellular structure. Powerful antioxidants include vitamin C (citrus fruits, strawberries, broccoli, tomatoes), vitamin E (asparagus, raw nuts and seeds, spinach), beta-carotene (yellow and orange vegetables) as well as the minerals zinc (shell fish, legumes, whole-grain foods) and selenium (nuts, whole-wheat bread, oatmeal). A recent study published in the Journal of Investigative Dermatology demonstrates that lutein and zeaxanthin, plant pigments found in predominately green leafy vegetables, also have strong antioxidant properties that diminish the effects of UV irradiation by reducing the acute inflammatory responses. Lutein- and zeaxanthin-rich foods include green, leafy vegetables such as spinach, kale, broccoli and turnips as well as corn and egg yolks.

As long ago as 1991, studies have shown green tea consumption and topical application afford protection against skin tumors. More recent research corroborates these results and points to the polyphenols in green tea, which contain antioxidant and anti-inflammatory properties. In addition, one major element in green tea, epigallocatechin-3-gallate (EGCG), is thought to stop production of an enzyme required for cancer cell growth. Several cups of green tea might be a worthwhile addition to your daily routine.

Avoiding fatty foods may also provide benefit. Studies suggest that a low-fat diet can reduce the incidence of premalignant lesions called actinic keratosis. To maintain a low-fat diet, the U.S. Department of Agriculture recommends that you get most of your calories from organic, whole foods such as grains, fruits, and vegetables and to avoid foods high in saturated fats. For more information, visit the website http://www.health.gov/dietaryguidelines/

Know the Index Even though it is helpful to counteract damage to your skin through nutrition, it remains vital to shield yourself from the sun's invisible UV rays and avoid them when they're at their most intense. The UV Index, a measurement of ultra-violet sun radiation, can assist in protecting you from potentially harmful exposure. This forecast of UV intensity ranges from a nighttime low of 0 to a very sunny 10-plus. It is greatest when the sun hits its apex (noon), then rapidly decreases as the sun moves across the afternoon sky. The higher the UV Index, the shorter the time for skin damage to occur. To determine the UV Index in your area, check your local newspaper, TV and radio news broadcasts, or you can visit www.epa.gov/sunwise/uvindex.html, the U.S. Environmental Protection Agency's website. This rating allows you to determine your geographic risk and, in turn, the level of adequate sun protection needed.

Regardless of your sun-screening defenses, always be vigilant about checking your skin for possible signs of melanoma. "When melanoma is detected in its early stage, surgical removal cures the disease in most cases," according to the American Academy of Dermatology. "If the disease has spread to lymph nodes, the 5-year survival rate is 30-40 percent. If the disease has spread to distant organs, the 5-year survival rate is 12 percent."

Melanoma appears as a pre-existing mole that changes, or as a new mole on previously unaffected/clear skin. Performing skin self-exams every few months and knowing the characteristics to look for in any mole identified will enhance early detection and reduce risk. For more information on early detection, visit http://www.skincancer.org/.

And don't forget common sense practices:
--Avoid long-term sun exposure and wear a hat, sunglasses, and protective clothing.
--Apply sunscreen with SPF of 30 or above.
--Avoid artificial tanning devices.
--And be aware of sun exposure year-round.

With a few protective measures, you can continue to enjoy fun in the sun safely. Wear your sunscreen--in the winter months as well as the summer--seek shade, cover up with sleeves and pants, and don't forget your hat!

(Article courtesy of Associated Bodywork & Massage Professionals: http://www.abmp.com/)