HOW CAN MASSAGE THERAPY BENEFIT YOU?
Much More than Pampering
Most of us have experienced the pleasure of massage therapy at some time in our lives and so understand just how relaxing and rejuvenating a massage can feel. However, as we start to examine the physiological and psychological impact of massage therapy on our bodies, we begin to understand its profound therapeutic effect.
Tissue Relaxation
As we grow older our muscles which allow us to move, and our connective tissue which holds us together, often become stiffer, shorter, or thicker, therefore distorting our posture and limiting our movements. Not only do these stiffenings, shortenings, and thickenings occur as a result of injury or surgery, they also may result from overuse, disuse, spasm, illness, fatigue, poor habits, or the innumerable physical strains that various occupations demand of us. Bodywork has been used for thousands of years to relax muscles, eliminate spasms, diminish fatigue, and soften connective tissue to restore a full range of painless movement.
Increased Circulation
Most of our bodies’ processes rely upon the appropriate movement of fluids through our systems. Nutrients, oxygen, hormones, antibodies, other immune cells, and of course water, must be delivered to every single cell continually if it is to survive and respond the way it should. Furthermore, all kinds of toxic waste products must be removed via the movement of these fluids. There is no tissue in the body that cannot be weakened and ultimately destroyed by chronic interruptions of these various circulations.
Massage therapy can be an effective means of promoting these circulations. Whether it is blood in the arteries, capillaries, and veins, the contents of the digestive tract, lymph in its vessels, secretions in their gland, or the fluids that fill the spaces between our cells, massage moves these fluids, allowing them to reach distant sites and helping to remove the toxic waste products which would otherwise build up.
Sensorimotor Re-education
Massage therapy acts as a kind of sensorimotor re-education, rather than a treatment or a procedure in the common sense. If we consider the fact that our skin is the largest and most active sense organ in our bodies, we can begin to understand the extent of the impact provoked by massage therapy. Our skin floods our minds with sensory information. Our skin is even active during our deepest sleep, ready to start us into wakefulness at the first abnormal sensation.
As we develop and mature, most of us build up and reinforce a reliably consistent repertoire of movement habits, which in turn generate a specific range of resulting sensations. This careful process of selection is largely unconscious, and so as long as we are comfortable, we are rarely aware of any limitations or potential discomfort our habits may entail.
Through a variety of techniques, massage therapy generates a flow of sensory information to the mind, information that is not being generated by our own limited repertoire of movements. The mind is presented with new information to fill in the gaps and missing links in the appraisal of the body’s tissues and physiological processes. It is then the mind of the patient that does the ‘fixing’ – making the appropriate adjustments in posture, the more efficient and judicious distribution of fluids, nutrients, and gases, the fuller and more flexible relationship between neural and muscular responses.
Recovery from Variety of Illnesses
Through tissue relaxation, increased circulation, and sensorimotor re-education, massage is helpful in the treatment and recovery from a profuse number of illnesses. These illnesses include; anxiety, depression, insomnia, diabetes, high blood pressure, headaches, fibromyalgia, chronic fatigue, gastrointestinal disorders, arthritis, cancer, as well as many others. While massage benefits those who are suffering from illness or stress, regular massage treatments from a Registered Massage Therapist will help you to maintain overall health, prevent the onset of illness, and improve your quality of life. Though you may think of massage as a means of being pampered, it doesn’t make a massage session any less therapeutic.
Discover the therapeutic benefits of massage therapy for yourself!
BOOK AN APPOINTMENT
-Karen Hack, BHSc, ND
References
- Job’s Body; Juhan, Station Hill Press, 1987.
- Textbook of Natural Medicine; Pizzorno, Murray; Churchill Livingstone, 1999.
The Truth about Heart Disease
Coronary Heart Disease is the leading cause of death in North America for both men and women and has reached epidemic proportions throughout the Western world. Coronary heart disease is a narrowing of the blood vessels (arteries) which supply oxygenated blood to the heart. This is caused by the buildup of plaque in the arteries that feed your heart – also called ‘hardening of the arteries’ or atherosclerosis. The scary truth is that around 90% of the artery is already blocked before symptoms of atherosclerosis become apparent. In light of the fact that atherosclerosis is largely a disease of diet and lifestyle, many of these deaths could be significantly delayed through healthier diet and lifestyle choices.
First of all, let’s evaluate your risk:
The various risk factors for atheroscleosis are divided into two primary categories: major risk factors and other risk factors. The major risk factors are as follows:
- Elevated blood cholesterol levels (ie high LDL and low HCL cholesterol)
- High blood pressure
- Cigarette smoking
- Diabetes Mellitus
- Physical inactivity
- Obesity
- Male sex
- Family history of premature atherosclerosis
In addition to theses well-accepted major risk factors, there are numerous other factors which on occasion have been shown to be more significant than the “major” risk factors. These additional risk factors are as follows:
- Low antioxidant status
- Low levels of essential fatty acids
- Low levels of magnesium and potassium
- Increased platelet aggregation
- Increased fibrinogen formation
- Elevated levels of homocysteine (a sulfur-containing amino acid)
- Low thyroid function
- Type “A” personality
You can also take the Canadian Heart and Stroke Foundation’s Risk Assessment survey which offers personalized insights towards a healthier you. Take the test
February is Heart Month
Each day this month we will make a new gem of health information available for you to keep your heart healthy and prolong your life!
-Karen Hack, BHSc, ND
Acupuncture for Addiction?
Starting February 3, Head to Toe is pleased to offer NADA group treatments on a weekly basis. Walk-ins welcome:
Tuesdays, 5:00 p.m.
Fridays, 10:00 a.m. (excluding February 10)
Only $20/treatment or $100 for 6 treatments
From a Chinese Medicine perspective, Yin and Yang are the opposite yet interrelated ‘sides’ of existence. Yin typically represents dark, cool, stillness, fluid, rest, etc; while yang represents properties that are light, hot, dry, active, and moving. These properties feed each other and can only exist in relation to each other – think of dark and light, light is light in relation to dark, if there were no dark, there would be no ‘light’!
In a healthy body, Yin and Yang exist in a relative state of balance. However, in our fast paced, high stress, Westernized society, people frequently become relatively deficient in the grounding Yin properties. This is seen in an extreme state with people who have substance or behavioral addictions, which also drain Yin energy. People with these compulsions often manifest a set of symptoms referred to as ‘Empty Fire’ – symptoms such as restlessness, anxiety, agitation, insomnia; all Yang-like symptoms resulting from a relative lack of the still, calm, nutritive Yin like properties.
Acupuncture works for addictions by stimulating the body to restore the Yin-Yang balance, calming the symptoms of Empty Fire and therefore reducing the compulsion to use or engage in the addictive behaviour. Auricular acupuncture helps to treat addiction and nourish the Yin by stimulating 5 points in each outer ear. Three of these points- the kidney, lung and liver points are associated with their organs functions of detoxification and elimination ; processes which often become strained through substance abuse and are necessary to remove the toxic by-products generated by this use. The remaining points, called the Sympathetic and Shen Men points, serve to balance the nervous system and restore Yin-Yang equilibrium.
This five-point system, often referred to as ‘acu detox’ or the NADA protocol , was developed by the National Acupuncture Detoxification Association (NADA). The NADA protocol evolved through clinical observation suggesting that needling these five points on the ears was equally, if not more effective, than whole body acupuncture in the treatment of the addictions.
A NADA session typically involves needling the five points in both ears, and leaving the needles in for 30- 60 minutes while clients relax quietly in a shared space. While individual experiences vary, maximum benefit is usually derived through receiving multiple treatments/week, for up to eight weeks.
This protocol is appropriate for almost all individuals; while commonly used by those actively seeking support for cessation of a specific addiction, it has also been found beneficial for those suffering from PTSD (post-traumatic stress disorder) and is useful for anyone striving to make a healthy behavioural change.
For more information on the NADA protocol itself, please visit http://www.acudetox.com
-Katie Weststrate, ND
Carrots – Daucus Carota
Carrots are nutritional heroes, they store a goldmine of nutrients. No other vegetable or fruit contains as much beta-carotene as carrots, which the body converts to vitamin A.
This is a truly versatile vegetable and an excellent source of vitamins B and C as well as calcium pectate, an extraordinary pectin fibre that has been found to have cholesterol-lowering properties. The carrot is a herbaceous plant containing about 87% water, rich in mineral salts and vitamins (B,C,D,E).
Raw carrots are an excellent source of vitamin A and potassium; they contain vitamin C, vitamin B6, thiamine, folic acid, and magnesium.
Cooked carrots are an excellent source of vitamin A, a good source of potassium, and contain vitamin B6, copper, folic acid, and magnesium. The high level of beta-carotene is very important and gives carrots their distinctive orange colour.
Carrots also contain, in smaller amounts, essential oils, carbohydrates and nitrogenous composites. They are well-known for their sweetening, anti-anemic, healing, diuretic, remineralizing and sedative properties.
In order to assimilate the greatest quantity of the nutrients present in carrots, it is important to chew them well. Carrots are the exception to the general rule for vegetables – they are more nutritious cooked than raw.
Aloe – Aloe Vera
Aloe vera gel has been widely used in the treatment of wounds since before 550 BC. For example, the Greek physician Dioscorides claimed that aloe vera gel could be used to heal skin infections, chapping and hemorrhoids.
There are many legends about the powers of aloe vera, including that it was the secret of Cleopatra’s beauty, which may account for its use in a variety of health and beauty aids.
Most of the medicinal use of aloe vera gel centers around claims that it increases wound healing. In North America, where aloe is a common household plant, many individuals apply the gel obtained from the inside of the leaves to minor cuts, abrasions, and burns. Though research has shown aloe to be effective in this regard, there is some controversy over its mechanism of action. To date, it has been attributed antimicrobial, moisturizing, emollient (soothing), immune-stimulating, and anti-inflammatory activity. While more research is needed, aloe is useful in the treatment of psoriasis, burns, eczema, leg ulcers, and other types of wound healing. It should be noted that a minimum of 70% concentration of aloe vera is necessary for wound healing and anti-inflammatory effects.
Even though aloe has been used internally for gastric ulcers, constipation, AIDS, diabetes, and cancer, the fact that it is a strong purgative (causes evacuation of the bowels) means that it only has limited clinical uses. The anthraquinone glycosides are responsible for the well-documented laxative effect of aloe. They induce the intestinal secretion of water and electrolytes and increase intestinal motility. Laxative effects occur approximately 8 hours after the ingestion of aloe, once it has been modified by intestinal bacteria. Due to its strong purgative effect, aloe vera is not recommended for routine use as a laxative.
What are Phytoestrogens Anyways?
Though phytoestrogens are a varied group of substances, they all share a chemical structure similar to estrogen. This structure allows them to bind weakly to estrogen receptors in the body and to exhibit weak estrogenic effects, although their activity is approximately only 2% as strong.
However, because of this low activity, phytoestrogens are considered to have a balancing action on estrogen effects. If estrogen levels are low, since phytoestrogens have some estrogenic activity, they will cause an increase in estrogen effect. If estrogen levels are high, since phytoestrogens bind to estrogen receptor binding sites, thereby competing with estrogen, there will be a decrease in estrogen effects.
A high intake of phytoestrogens is thought to explain, in part, why hot flashes and other menopausal symptoms rarely occur in cultures consuming a predominantly plant-based diet. Several phytoestrogens such as lignans and isoflavonoids are converted by intestinal bacteria to estrogenic compounds which decrease hot flashes, increase maturation of vaginal cells and help to inhibit osteoporosis.
However, this is a popular theory and though some information has been gathered with regard to the use of phytoestrogens therapeutically, more studies must be done before we fully understand their overall effect in the body. For example, the optimal dose of isoflavones has not been determined. A reasonable approach would be to take a daily level of isoflavones that does not exceed the amount consumed in ethnic diets that contain high amounts of isoflavones. It appears that this amount is somewhere between 50-150 mg of isoflavones per day for adults. When it comes to taking concentrated dietary soy supplements, we should be aware that a different biological activity and effect may be possible.
Weighty Matters: Diet and Inflammation
Research published in the European Heart Journal (2006) confirms what Naturopath’s have been teaching for decades- “Increased consumption of high-density and low-quality foods, such as those rich in refined starches, sugar, and unhealthy lipids (saturated and trans-fatty acids) and poor in natural antioxidants and fibre, may cause an activation of the innate immune system, most likely by an excessive production of pro-inflammatory cytokines associated with a reduced production of anti-inflammatory cytokines”. This imbalance state authors,may also produce insulin resistance, vascular disturbance and may “ultimately predispose susceptible people to an increased incidence of the metabolic syndrome and diabetes”. Visceral obesity, a condition in which excess adipose (fat tissue) is stored in the abdominal region, surrounding the internal organs, is also favoured by our typical ‘Western’ diet and contributes significantly to inflammation. Source: Esposito, K and Guigliano, D. Diet and inflammation: a link to metabolic and cardiovascular diseases. European Heart Journal (2006) 27, 15–20
Pro-inflammatory foods enhance the aging process and increase inflammation EVERYWHERE in the body, contributing not only to obesity and insulin resistance, but to other chronic diseases and inflammatory conditions such as arthritis, skin conditions, IBS/IBD, cancer and even hormone deregulation!
Pro-inflammatory foods include
High glycemic foods: high in sugar and/or starch can trigger inflammation by raising blood sugar and insulin. Foods that cause allergies or sensitivities: People are usually aware of, and therefore avoid, foods to which they have an IgE or ‘anaphylactic’ allergy. However many people are unaware of other foods or additives to which they may be intolerant. Consuming these products can contribute to faulty digestion, reduced immunity and inflammation.
Saturated and Trans fats: Saturated fats, found in meat, shellfish, egg yolk and dairy products contain a fatty acid called arachidonic acid which, although necessary in small amounts, will contribute to inflammation when in excess. Limiting foods of animal origin and choosing lower-fat yogurts, cheeses and meats will lessen the inflammatory contribution of these foods. Trans fats found in margarine and foods made with partially hydrogenated oils should be AVOIDED entirely.
Imbalanced omega-6: omega-3 fatty acid ratio: Both of these fatty acids are considered ‘essential’ as the human body cannot produce these on its own. Omega 6, found in vegetable oils (corn, safflower, sunflower) is prominent in prepared/packaged foods and is rarely lacking in the typical Western diet, unlike the potent anti – inflammatory omega 3, found in fresh water fish, and to a lesser extent, in raw nuts and seeds. It is estimated that the ideal ratio of omega 6:3 is 1:1. However we get closer to 25:1 in our modern diets! Excessive omega 6 can activate inflammation in the body and has been shown to contribute to cancer cell growth.
Processed meats: hot dogs, lunch meats, sausage etc. contain nitrites and sulphites which are associated with increased inflammation.
Source: Dr. Natasha Turner, www.thehormonediet.com; British Society for Rheumatology, 1999; European Heart Journal, 2006
Fighting it Off – Cold and Flu Season
With the change of season comes a change in habits; we stay inside, close our windows, vitamin D levels fall as sun exposure declines and diets change from fresh nutrient rich fruits and vegetables to warming ‘comfort’ foods. Below are several ways to strengthen and support your immune system to keep those nasty viruses at bay:
Increase
- Water- ensuring you are well hydrated. Aim for 2L/d of filtered water
- Protein – at least 1gm/kg of body weight
- Vegetable consumption, trade in your creamy soups for vegetable rich soups and stews- 5 servings/d minimum
- Essential fatty acids – increase consumption of omega 3 rich cold water fish, raw nuts and seeds
- Exercise, even 20 brisk walking/d has been shown to benefit health!
- Sleep, at least 7 hours of ‘quality’ sleep/night
Avoid
- Refined sugars and caffeine which increase stress and depress immune function
- Common food allergens such as cow dairy, wheat, corn, peanuts
- Minimize exposure to moulds, chemicals, and dust which can stress the immune system
Immune Supportive Supplements to Consider**
- Omega 3 rich fish oil
- Probiotics – the good bacteria (either as supplement or in organic yogurt or kefir). Especially important after being on antibiotics
- A good quality multivitamin, rich in the B vitamins, folic acid, vitamins A and C, as well as magnesium and zinc
- Additional Vitamin C – to bowel tolerance (usually around 6000-8000 mg /day
- Zinc lozenges (max 60 mg of zinc per day with food)
- Echinacea – tincture or capsules between meals
Anti-microbial Supplements
- Garlic – 2 caps 3x/day between meals
- Oil of oregano – 5 drops in water 3x/day between meals
**If you have any specific health conditions or are on medications you may want to speak with your health care provider to determine which supplements, and at which dosages, may be best for you.
