RelaxFacts

Don't be Sad

2015-01-29T15:00:00.000-08:00

Seasonal Affective Disorder 'SAD', can rear it's ugly head with many symptoms. Most people experience them, during the winter months when we have less exposure to sunlight. Some signs of SAD are, mood swings, sluggishness or exhaustion, lack of interest, and weight gain.

Melatonin is a hormone produced in the body. One of it's roles, is to help regulate sleep. The amount produced depends on how much light we get in the course of a day. When it's dark, we naturally produce more Melatonin to induce sleep.
With the decrease of light in the winter, our bodies maintain a higher level of melatonin throughout the day, which is why many of us feel tired, and get moody during winter days. Our bodies think we should be sleeping!

Some of us are affected more than others. Some ways you can help yourself through this period is to make sure you drink plenty of water, exercise, and watch your diet. Cutting down on, sugar, refined carbs, and high fat foods, is a great start. Eating more Low GI Foods, is an interesting approach to managing your moods, energy levels, and weight control.

Getting out into the light slows our body's production of Melatonin. Walk, take in the fresh air, and, leave your sunglasses off to get as much light through as possible.

Serotonin is another hormone produced by the body. Widely known as the 'feel-good' hormone, or, the body's self made tranquilizer. The more your body produces, the more relief you can get from your symptoms of SAD.
By testing saliva, Medical research has shown a rise in serotonin levels in individuals after Massage, therefore, lowering stress, and leaving you with that feel-good feeling!

Along with diet and exercise, relaxation, and rejuvenation are key to getting your body, mind and soul out of the SADness doldrums of the Winter months.

Safe, Stress-Free Snow Shovelling

2015-01-29T10:55:00.000-08:00

As a Massage Therapist, I see many back, shoulder & neck injuries in the winter from improper snow shovelling.
That can be because we use too much upper body strength, take too much snow on the shovel at once, or, shovel incorrectly.

Shovelling snow is exercise, as, when you go to the gym, run or swim. There's a routine you follow, that allows you to get the max from your work-out, with the least chance of injury, and, to protect your heart.
Consider shovelling snow a full-body work-out, with added weights to your arms. Only add as much 'weight' - snow- to the shovel as you can, without tiring or straining your body, especially if you have a lot of space to cover.
Be sure to use your lower body, glute and quad muscles, to bend and lift. Try not to stoop over. Keep the shovel close to your body, as, lifting "from a distance" puts more strain & tension on muscles and joints.
If you have to throw the snow to the side, be extra careful with the amount of snow on the shovel, and, do switch up hand positions on the shovel, and, the side to which you throw the snow, to balance the work.

Here's one of the toughest. As we TRY NOT to rush our workouts, let's do the same when we shovel.
Remember, if you injure yourself shoveling, you can't workout either!

These are few safety tips and ideas. there are lots more, like, how to dress, eat.
Please contribute for the sake of our readers safety and good health.

Scalp & Head Massage

2015-01-26T17:28:00.001-08:00

We all know that headaches can occur when neck and head muscles become tense, or strained, by overuse. Extended computer time, stress, depression, head injuries, anxiety, even temperature change can make the muscles contract causing pain, poor concentration, even blurred vision, and hearing problems.

Benefits of Scalp/Head Massage
Massaging the scalp/head, causes increased blood flow to the muscles. The softer, relaxed muscles release their hold on the nerves, and a warm calm is sent through the whole body, relieving stress and tension. Some people who receive this Massage on a regular basis, even experience relief from insomnia, and other sleep disorders.

Many also believe that regular scalp/head Massage (with or without oils), can increase hair growth. Aside from that, it can help to ground us, so we feel more connected to ourselves, thus being more productive during our daily tasks, and staying fresher for our evening family, friend & and exercise activities.
*A bonus to the upper extremity flow of blood, is a glow to the face, seeming to relax lines, leading to a more youthful, friendly appearance.

"This innovative scalp/head Massager, is a stainless steel conduit of healing energy...read about it here

Although it's always preferable to have someone give you your Massage, the scalp is a place you can easily "get to" yourself, especially with the help of your own personal scalp/head massager. It increases circulation, provides deep relaxation, and is small enough to take anywhere. And, to "top" it all off.. it feels AMAZING!

After Your Massage.. how do you feel now?

2015-01-22T07:52:00.000-08:00

It's a fact that regular Massage offers many health benefits. Here's a little refresher for those who may be new to this health-enhancing service.

Massage can:

help the body to rid itself of some excess toxins by increasing circulation
help the body to assimilate nutrients, and, nourish skin by increased blood flow
keep joints more limber, and, reduce pain by nourishing and keeping muscles 'warmer and looser'
rekindle the 'mind-body' connection by enjoying relaxing/therapeutic touch

After Massage:

We need or want Massage for different reasons. And, we don't always have a Massage for the same reason every visit. Sometimes we are more tired, injured, not feeling great, hung over, or extremely sad or happy. Due to these normal emotional and physical fluctuations, your Practitioner should be open, and, intuitive enough to 'read' you, and, to listen to your needs, every time.

This being the case, you won't always feel the same after every Massage, and, you have to be aware and intuitive as well, and learn to tune into your body's needs, after your Massage. Some people are going back to work, others, are finished for the day, and are on their way home, or, to other activities.

Some post Massage tips are pretty straight across the board for all, such as:

drink water
make sure you are "back to yourself' - not too tired or, pleasantly out-of-it" to drive/work
take advantage of the good feeling, and, pace yourself for the rest of your day

Our hope is that you feel relaxed, pain free, and experience a good night sleep after your Massage. But sometimes, an emotional or physical release can work on you for a couple of days.

Communication and trust is the key to getting the most out of your Massage. Be sure you leave your sessions feeling positive and secure, so that... you can't wait for the next one!

Calm yourself with Aromatherapy

2014-12-10T15:55:00.000-08:00

Fortunately, we have become more accepting of the reality of the emotional and physical unbalances we can experience due to everyday life challenges, (positive & negative). Research is ongoing, in the quest for finding cures, band aids, and relief, for the symptoms. Sites such as *Living With Anxiety , offer amazing support, with questions, answers and info.

Books, like The Fragrant Mind: Aromatherapy for Personality, Mind, Mood and Emotionby Valerie Ann Wormwood, tell how Aromatherapy uses combinations of, or single, fragranced essential oils, to help to balance our emotional & physical selves, and, promote feelings of good health and well-being. Uses of different oils, and how to choose, and mix them, is an education all of it's own.
Massage influences our body's and minds, by adding warmth, as circulation is increased with squeezing, and kneading techniques. Using Oils such as Master Massage Soothing Blend Aroma Therapy Oil, which are pre-mixed compounds that include 100% grade French Lavender, Cedarwood, and Sweet Orange oils, adds to the relaxation process. These oils in particular, are known for their calming and relaxing properties.

*Please read these sites for info & education. BUT, if you have been diagnosed with, or know someone) who has been with these symptoms, ALWAYS seek the advise of a health care professional before embarking on treatments of your own.

Do you Need a Massage?

2014-11-27T07:30:00.000-08:00

I am often asked "How do I know if I need a Massage?"

As part of Wikipedia's extensive information on the history and types of Massage, it is defined as" enhancing muscle function and promoting relaxation and well-being."

We all strive to lead healthy, vibrant lifestyles, with as little stress as possible. Our goals to reach for the top, often push us over the edge, causing emotional and physical tension, that can lead to muscle tightness, soreness, nervous angst, and fatigue.

Anyone shaking their head's in agreement, and saying to themselves "that's me"... needs a Massage! But, for some, everyday stress and tension, is minimal, and they have Massage because they want to. They enjoy the feeling, and the communication. Sadly, some often feel 'guilty' for going for, or wanting Massage. Don't ever let anyone tell you it's wrong to have a Massage, simply because you like it.

I encourage those who have Massage because they want to, as much as I do those because they need to!

If you've never had a Massage before, here are few tips to get you on the right track.

If you've had an injury, and are going on the advice of your health care provider, try to get referred to someone (or a clinic) that they are familiar with.
Maybe you're going because you've heard great things, and, you'd like to try it. If so, talk to friends, etc, who might see someone they are very *comfortable*, and happy with. Massage is a personal thing, and, some like to keep it that way, and not share the fact that they go, or their Therapists either! In this case, a high profile Sport's Med clinic is a good place to go into, ask questions, even talk to a Therapist before hand about your needs, and concerns. If they're not open to this... you're in the wrong place.

*Earlier I used the word, comfortable. Remember, this is your Massage, and it should be a stress free experience. Do not hesitate to get up from the table at any time, if you are not being listened to by the Therapist, or feel compromised in any way.

Yes, there IS such a thing as an 'emergency' Massage!

2014-11-10T11:04:00.000-08:00

Here is another brief story to add to my long list of rewarding experiences during my career as a Massage Therapist.

I received a call this morning from a client... "Hello, Shelly? As you remember me telling you, this is a very important day for me. I woke up this morning... and I CAN'T MOVE MY NECK!!"
Remembering the importance of this day for her, I wasn't too surprised to hear her news.

She only had time for a short visit. We talked, did some Reflexology, concentrated on upper body and neck work, with some serious deep breathing on her part. Working together, we got the job done, and, happily, she got through her day with flying colours.

My artform... the magic of Massage.

How Your Body is Affected By Worrying. | MyHealthToday.com

2014-10-22T12:22:00.000-07:00

My Health Today puts it all together. "In our daily lives, we worry over many problems. Although some of the causes of our worry can be genuine, many people also have a tendency to worry over trivial things. This can be attributed to their upbringing, attitude and other social factors. Unfortunately, irrespective of the causes of worry, excessive worrying can lead to many psychological as well as physical problems...How Your Body is Affected By Worrying. | MyHealthToday.com

Laughter and Music May Lower Blood Pressure

2014-10-16T22:43:00.000-07:00

Not all relaxation techniques involve touch. We are moved by sounds, such as those of music, and laughter. Researchers have studied the effects these arts have on people with high blood pressure, and noted the results.

"Laughter and music not only lift the mood, they might also drop blood pressure among middle-aged adults, a new study suggests..." Laughter, Music May Lower Blood Pressure, Study Says - US News and World Report

Putting a Spring in Your Step

2014-03-19T08:02:00.000-07:00

If you live in Toronto, you are aware of the amazingly warm winter we had. We broke many records for high temperatures, and... I think most of us, loved every minute of it. Still, some of us still felt a little of the 'SAD' we sometimes experience, and, fell into our Winter indoor activities and exercise routines. Spring has finally sprung, and we're all more than anxious to get back on track with our outdoor programs.
Runners often have a hard time readjusting to the streets if they've continued their training during the Winter, indoors on tracks or, machines. No matter what your outdoor sport might be, if you're one of those who hasn't kept up your steady workouts over the winter as avidly as you hoped, the progression, of walking, to jogging, to running, might be a route to consider to prevent injury, and to ensure a safe re-entry into your outdoor work-out routines. Getting Massage is one great way to help your body prepare, and, regular Massage, can help to safeguard against injury.

Remember, Massage is something you can do, for yourself (or treat friends and family) all year long, to enhance your feel-good, fitness regime.

Dealing with Daylight Savings

2014-03-09T17:46:00.000-07:00

Spring is getting closer, and you can feel it in the air. I even feel a boost of excitement by the few extra minutes of light at the end of the day. You’re exhilarated by the thought of early morning walks, and, even though that precious hour gained four months ago is gone... Summer is almost here!

Often, the expectation of summer blooming outside the window the very next day, feeling in summer mode, is shattered by that lingering winter, and, a feeling of exhaustion instead of glee, that can take some time to totally shed.

Certain people may ‘suffer’ more than others:

Shift Workers - One of the biggest challenges for people who do shift-work is, getting enough sleep. The internal body clock, the circadian rhythm, is directly linked to daylight, and darkness. Already being sensitive to time disruptions, they could surely find the time-change adds to their troubles, as, digestion, and hormone balances could take longer to adjust.

Children - Often more sensitive to seasonal changes than adults, children may seem irritable, and have more trouble getting to sleep. Sometimes, the extra light may keep them up wanting more play time. In my experience, let them adjust to time and seasonal changes at their own pace, with some extra patience, and hugs. Remember, you’re feeling it too! The more, you fight them, the longer it will take for them to sync-up, and, get with the program.

Seniors - At the best of times, seniors can have issues with the time of day. “Is it lunch time, or dinner”? An extra hour lost, or, gained can lead them to experience a sense of confusion. In some cases, this can lead to harmful situation, if medications are missed, or taken at the wrong time. If you are a caregiver, or involved with the daily well-being of a senior, be sure to keep extra close tabs on their schedules when time change kicks in.

So, go with the flow, and realize you may be a little overtired. Manage your daily stress by avoiding major decision-making when you can. Allow yourself extra time to travel, eat, and, to lounge in bed (set 2 alarms for a couple of days). Don't expect too much from yourself, just because the morning light beckons. Drink more water, plan a relaxing evening, and, power nap,

when you can, as, just a 20-minute power nap can increase alertness, and motor skills.

Happy spring!

5 Second Stress Test - Body Temperature & Stress

2014-03-02T09:35:00.000-08:00

Did you know the temperature of our hands and feet can have big affect on our stress levels? When we are tense & anxious, we "tighten" our bodies, from the inside out. "Squeezing" our organs, and muscles, causes a restriction in blood flow to our hands and feet, thus, affecting their temperature. This tensing action also affects our breathing, movement, thinking, even swallowing can be more difficult due to upper body muscle tension.

Dr. Timothy J. Lowenstein, tells us how we can monitor our temperature, and skillfully, even increase our hand temperature, in stressful situations, in an effort to maintain our calm. I see this as an asset, as we can then make more productive, safer decisions, in these instances. Dr. Lowenstein has written on the relation between "Stress and Body Temperature", and, even has a "5 Second Stress Test" , to monitor our own stress levels in any given situation.

This again, is another non-invasive technique for us to look at in our ever-searching quest to find....stress relief.