Tag Archives: health

Massage Changes in a Time of Changes

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COVID-19 massage changes wellness health

Okay friends. We’re getting serious now, and I need you to know some things. Massage in the age of COVID-19 is not going to be the same as it was before we closed, changes are afoot. Things are going to be pretty different, and probably a pain in everyone’s butt.

But here’s the thing… I’m adjusting my mindset to think about these changes as adding to the existing culture of care at Birch Tree Wellness. This is about taking care of you. It’s about doing what I can to help you with your pain and stress, PLUS having you arrive healthy and leave healthier.

There Are No Guarantees

In lieu of a cure, vaccine, or other intervention for COVID-19, there is no way right now to reopen a massage practice without changes & protocols to protect all of us. Until that changes, there is no guarantee that that we will come away from our interactions unscathed. As I write this, COVID-19 cases in Orono & Old Town are estimated at 1-5 probable/confirmed cases.  In Bangor, 43 probable/confirmed cases. In Penobscot County, 101 confirmed, 2 deaths. We’ve been pretty lucky so far, but it’s far from over.

What I’ve Been up to Recently

research wellness massage changes COVID-19

My previous newsletters/posts have been mostly about the supplies that I’ve been putting together in order to provide a safer massage experience. But let me tell you, that was just the tip of the iceberg. I’ve climbed out of my gardening cocoon and really started diving into all of the information out there.

I have taken two online continuing education courses outlining all that is entailed in creating a safer (note: not SAFE, just SAFER) massage practice. To give you an idea of what we’re working with here, here are some of the main sources I am referencing. I’ve also been reading numerous articles & books.

PPP: Protocols & Procedures in Progress

Information overload, right? Tell me about it! In a nutshell, this is what I’m doing to ensure your safety (and my own) while continuing to deliver the pain & stress relief you need. What I’m asking of all of you is to remember, I’m not doing it to be a pain in your ass.

research protocols safety wellness massage changes massage

We’re all in this together. I love you all, and I will be beyond heartbroken if any one of you contracts COVID-19 as a result of your visit to my office. So, please… brace yourselves for a new norm for a time. It’s not forever, it’s just for now. Here are a few of the protocols I’m working to put in place:

Before Your Appointment

  • Update your online health intake form
  • Health check in 3-7 days before your appointment
  • Health check in 24-48 hours before your appointment
  • Wait in your car or outside until 5-10 minutes before your appointment

At the Office

  • Mandatory face masks worn for the entire time you’re in the office
  • Hand sanitizer will be made available for use upon arrival and any time you need it during your appointment
  • COVID-19 symptom screen upon arrival for appointment
    • If you have ANY symptoms, or your temperature is over 100.4°, we will need to reschedule your appointment
  • Signed informed consent about the risks associated with COVID-19

On My End

massage changes wellness face mask safety
  • I will be wearing a mask during your entire appointment
  • Daily self-screening. I will have a white board posted with:
    • My morning & afternoon temperature
    • If I have any COVID-19 symptoms (even if it’s *just an allergy cough)
    • How many people I have been in contact with, in the last 5-7 days
  • Protocols for what to do if I or a client have been exposed to or tested positive for COVID-19
  • Closing protocol in the event of COVID-19 exposure
  • Cleaning checklist for after every appointment

I’m pretty sure there’s more, but I think you get the idea! As the new policies are written, you’ll find them on my Policies Page. I know you’re probably freaking out about the face masks. There’s a way I can set up my face cradle so that you don’t have to wear the face mask when you’re face down. BUT you need to wear it the rest of the time. Also, yes, I will be using a touchless thermometer to check your temperature. Keep that in mind if you’re biking, walking, or running to the office.

I Repeat: We’re All In This Together

community COVID-19 small business massage changes wellness

I know this is a lot of stuff. That’s why I wanted to get it out now, while I work on my end to make it all happen. On your end, it’s mostly just being patient with me, being willing to jump through a few hoops, and being willing to keep that mask on. Be honest with me about your health and your risk of exposure to COVID-19.

I also need you to weigh the risks for yourself before you schedule. Watch the numbers of cases in our community. Think about your own health risk or the risks to those you are caring for. As I said in the beginning, there are no guarantees, we can just do the best we can to try to be safe, and maybe get a little massage in the process.

I still don’t have a firm date that I’ll begin scheduling appointments. I’ll be starting with many of you I had to cancel over the last several months. Stay tuned for more details, information, and to get an idea of what the appointment schedule will be like. Feel free to contact me if you have any questions.

Stay safe. Wash your hands. Be good.

Now Booking Distance Reiki

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I’ve been doing distance healing and Reiki work for many, many years, but hadn’t really considered adding it to the regular services of my practice until recently.

Since I’m not providing in-office services for the time being, I have set up a new scheduling program specifically for booking distance Reiki during this time of COVID-19 concerns.

What is Distance Reiki?

Reiki is a Japanese technique for stress reduction, relaxation and healing. This modality is based on the idea that an unseen life force energy flows through us and gives us life. If this energy is low, or blocked, then we are more likely to feel stressed or ill. When this energy flow is increased and blockages removed, we feel more positive and healthy.

Since this life force, in essence, flows through everything, it makes Reiki an ideal method of helping people long distance. A practitioner can focus on the person receiving Reiki using a photo or personal item and special techniques learned in advanced Reiki training.

How Will a Distance Reiki Session Work?

reiki kanji
An example of a Reiki Kanji

With this service, you schedule a day and time, just as if you were going to come into my office. However, at the time of your appointment, you can just stay home. I recommend taking a nap or meditating, or otherwise finding some place quiet to sit. During that time, I will send you Reiki and other healing/calming vibes.

I”ll contact you before your session to find out if you’re looking for any particular focus or just want me to send you the Reiki energy and let it go where it needs to go. Reiki is great for focusing on healing, immune boosting, and just overall stress and anxiety.

What Does a Distance Reiki Session Cost?

now booking distance Reiki sessions
CLICK HERE TO BOOK

Since I don’t have to do laundry or sanitize after you, the fee for these sessions will be $20 for 30 minutes, $20 for 45 minutes, or $40 for 60 minutes. You will be required to pay for the session at the time of scheduling.

I am back to using my regular MassageBook schedule to manage all appointments. New clients may not be able to schedule their first Distance Reiki appointment online, please contact me and I will get you set up. After your first appointment, you can book online regularly. Thank you for your patience!

Meanwhile…

If you would like to know more about Reiki, you can check out my About Reiki page or visit Reiki.org. To schedule, click Book Now on my Facebook page or website and select Distance Reiki from the service menu.

Feel free to message me with any questions! Stay healthy! ~Tricia

Distance Reiki Testimonial:

I asked Tricia for a distance reiki session for a relative in another country. Did not tell my relative because I thought she might think I am nuts. A few days later I talked to her on the phone and she told me she had slept like a baby—the best night in a very long time. She was so surprised and pleased. ~Stefanie

Does Massage Equal Sleep?

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Tackling the “massage is like 8 hours of sleep” myth.

Does massage equal sleep? Sometimes, I see a lovely graphic someone made of the benefits of massage, and I think “Oh wow! I want to share this with my clients!” Then, I read the list of benefits… and inevitably I scrap the idea. There are a few massage myths that turn up on these lists, and I plan to talk about some of them. This is the big one that makes me the craziest. So, go ahead, ask it:

Is an Hour of Massage Really the Same as 8 Hours of Sleep?

No.

What’s the Deal, Then?

Does massage equal sleep? Essentially, the answer to the question has become sort of over-simplified and exaggerated. Try skipping a couple of nights of sleep and replacing them with a massage. That makes me tired just thinking about it!

What I learned in massage school was that an hour of massage has similar benefits to the body as about 3 hours of restorative rest. That’s kind of like a nice long nap. But, let’s break it down a little bit.

What Happens When We Sleep?

There are stages to sleep that you’re just not going to get from a massage. While I love to have a client fall asleep on the table, you aren’t going to reach all – if any – of these stages during a massage. These stages include:

  • Non-REM Sleep
    • “Twilight State” – the stage between being awake and falling asleep. (This is probably most commonly what you feel during a massage.)
    • Light sleep – heart rate and breathing regulate, body temperature drops.
    • Third and fourth stages are deep sleep.
  • REM Sleep
  • The cycle repeats itself four or five times through the night.

What Do Brainy People Say About Sleep?

The National Sleep Foundation has renamed these stages N1-3 and REM. During N3, or stages 3 and 4, blood pressure drops, breathing slows, muscles relax, and blood supply to muscles increase. Metabolically, tissue growth and repair occurs, energy is restored, and growth hormones are released. REM sleep supports daytime performance, dreams occur, and the body becomes immobile and released – the muscles are turned off!

According to the National Institutes for Health, “Sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood.” Sleep affects growth and stress hormones, appetite, breathing, blood pressure, and cardiovascular health.

In an article by Johns Hopkins Medicine, sleep expert and neurologist Mark Wu, M.D. says that a healthy amount of sleep is vital for “brain plasticity”, or the brain’s ability to adapt to input. Too little sleep can affect our ability process what we’ve learned during the day, as well as give us trouble remembering it in the future.

What Happens When We Get a Massage?

Some people are pretty quick to hit the light sleep stage (Stage 1-2 or N1-2) during a massage. However, most of the time you’re either just really relaxed, or you’ve reached that “Twilight State” where you’re kind of asleep, kind of awake. A massage becomes more like a nap than a full night’s sleep. This is all still good for you, though! During a massage:

  • Blood pressure lowers
  • Breathing slows
  • Muscles relax
  • Circulation increases
  • Lymph flow increases
  • Serotonin and melatonin levels may increase

A lot of the effects of massage are similar to those of various stages of sleep, but one cycle of sleep stages typically lasts about 90 to 110 minutes. Even in a 90 or 120 minute massage, you usually have to wake up and roll over about halfway through. Sleep Review lists a variety of reports on the effectiveness of massage in improving sleep. But, while these have found that massage improves sleep, it does not replace sleep.

What Does That All Mean?

So. Does massage equal sleep? No, but it can help. Massage helps you break the cycle of pain, find relief, and improve your sense of well-being. It can relieve stress and anxiety. In turn, it can help you get a better night’s sleep. Together, this allows your body to set up the conditions needed to heal itself. 

The frequency and type of massage needed vary from person to person. Health issues may mean massage is not right for you. I encourage you to work with all your healthcare team, including your massage therapist, to figure out what works best for you.

Be Well.

Stress, Anxiety, & Massage

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Why get a massage? According to a survey conducted by the American Massage Therapy Association, 28% of Americans who get a massage do so for relaxation and stress reduction.

That’s a lot of people in the US who feel pretty good about how massage helps them manage their stress. But warm fuzzies aside, what exactly do we know about massage and how it relates to stress and anxiety? And what does the research have to say about that?

What is Stress?

Stress is your body’s response to demanding circumstances. Working long hours? You’re probably stressed. Studying for a big exam? Definitely stressful. Toddler throwing a tantrum? Probably stressful for both of you.

Too Much Stress?

When stressed, your blood pressure goes up. Your breathing and heart rate increase. You may feel agitated and distracted. This is useful if you’re a prey animal that needs to flee for its life. Less useful if your stress the result of a loved one in need of patience and comfort.

When exposed to occasional stress, we can usually diffuse it and recover relatively quickly. When stress becomes a chronic condition, health problems can result.

What is Anxiety?

Anxiety, on the other hand, isn’t necessarily a reaction to circumstances. Most often, it’s related to anticipated future or potential stress.

As with stress, anxiety isn’t necessarily an immediate health problem, although it’s unpleasant. Feeling a bit anxious about an exam, the birth of a baby, or a big presentation can give you a push to prepare as best you can.

Too Much Anxiety?

Anxiety becomes unhelpful when it is overwhelming, requiring you to focus all your energy on surviving your immediate feelings rather than addressing their roots. Pacing, nail biting, trembling, and vomiting are signs that anxiety is veering into unhelpful territory. Test anxiety, social anxiety, and decision anxiety are all common forms of anxiety.

Anxiety disorder is the general term for chronic, excessive anxiety in response to everyday situations. Anxiety disorders include:

  • Generalized anxiety disorder: excessive anxiety in general.
  • Social anxiety disorder: anxiety disorder related to interacting with others.
  • Separation anxiety disorder: anxiety disorder related to separation from specific people, often parents or caregivers.
  • Phobias: subset of anxiety disorders characterized by persistent fear of a specific thing.
  • Panic disorder: anxiety disorder characterized by reoccurring panic attacks.

Many people discover that they have more than one type of anxiety disorder. Others deal with anxiety combined with depression, PTDS, eating disorders, alcoholism, or substance abuse. While stress and anxiety are more general terms that you can probably identify in yourself, anxiety disorders can only be diagnosed by a physician.

Massage & Stress Studies

Stress: Stress levels are largely subjective. However, studies focused on pain, sleep, and other outcomes often find that patients report decreased stress levels as a major benefit of massage therap.

In one study on pain in acute care settings, more than half of the patients mentioned relaxation in their survey responses. One patient described the receiving massage as “very helpful, soothing, comforting, and relaxing.” A notable result, considering the stress of hospitalization. Patients and nurses also reported improved emotional well-being and sleep – both good indicators of stress reduction.

Massage & Anxiety Studies

Anxiety: Most studies done on massage and anxiety have focused on specific populations. One study found significant improvement in both long term and immediate anxiety in children with cancer and blood diseases who received Swedish massage.

Another measured the physiological responses to stress (blood pressure and pulse) in hospitalized children and found similar results. Cardiac care patients were the focus of another study. Again, massage was helpful in reducing anxiety. Still, larger and broader studies on the matter still need to be done.

Massage & Anxiety Disorder Studies

There have been relatively few studies on massage therapy for anxiety disorders specifically. Most studies that have been done are generally small and lacking good control groups. One randomized controlled trial found that massage therapy was significantly helpful for people with generalized anxiety disorder, but no more so than other relaxation techniques.

This study only measured improvement over multiple weeks, and not feelings of anxiety in the short term, before and after treatments. Because this study didn’t have a no-treatment control group, they weren’t able to state whether all three were equally effective or equally ineffective.

What does all this mean?

People regularly feel that massage helps reduce their stress and anxiety. There are also other techniques, such as Reiki, that seem to be helpful to varying degrees, depending on the situation and the person.

This is helpful to know, because not everyone enjoys massage. For some, touch itself can be a source of stress and anxiety. Therefore, it’s helpful to know that there are other complementary therapies available that also create positive results.

Stress and anxiety are closely tied to pain, sleep, and other factors. Reducing pain reduces stress levels. Reducing stress levels can also reduce pain. Improving sleep can impact both pain and stress, and vice versa. Does massage therapy work primarily through either pain or stress reduction, or does it impact both equally? This is an area for further study.

Massage therapy is a fairly safe way to manage stress and anxiety. With relatively few drug interactions and a very low chance for injury, massage therapy can be helpful to a wide variety of people dealing with stress and anxiety in different situations. From the smallest infants to athletes to people in hospice, there are few who could not benefit from massage therapy.

There is a lot more to learn. While there is a lot of research on massage for pain, massage for anxiety (and especially massage for anxiety disorders) has less research to back it up. It will take time and money before a large body of knowledge has been built up.

If you’re feeling stressed or anxious, massage therapy is worth trying. The evidence is still rolling in, but what we have is promising. Are you ready to give it a try? Book your next massage today. Click HERE to book now.

When Is Massage NOT a Good Idea?

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There is no doubt that massage is wonderful. It has many positive health and wellness benefits. It’s relaxing, it feels great when you’re feeling not so great. There is also no doubt that people sometimes overlook/underestimate the risks of massage in certain situations.

What Makes A Massage Risky?

The main culprit that can make massage a contraindication is its effects on the circulatory system. Pick a spot on your arm or hand where you can maybe see some good veins. Rub your hand down your arm towards that vein with about the pressure your massage therapist does. You’ll probably notice that it stands out more as you push; this is because you’re pushing the blood through that vein at a higher rate than normal.

During a massage, muscle is not the only thing getting pushed around. Massage includes moving the blood around in your veins, the fluids in your lymphatic system, and the other various hormones and chemicals floating around in your body.

What does this all mean?

It means that if a person’s veins or circulatory system are compromised, massage may be a bad idea. We need to know if your bones are brittle or you have joint replacements. Tell us if you have immune system problems, or you have herniated discs or spinal issues. Illness such as the flu, infections, and disease with serious complications are a red flag when it comes to massage.

But My Health Issues Are Private!

I realize that it can feel awkward to share your health information with someone other than your doctor. Especially if it’s someone you don’t know very well. It’s important to realize that while massage may seem like a pretty safe therapy, there really are cases where it can do more harm than good. Rest assured that I follow health information privacy guidance, and do not share your health information with anyone. The online form is HIPAA compliant, and I keep your paper intake forms locked up when unattended.

Get Your Doc Involved

If you are under a doctor’s care, I will likely ask that you receive a written recommendation for massage. I like to make sure that they understand that massage is increasing circulation and lymph flow. Doctors don’t always remember that massage is not purely about relaxation. I may ask you to talk to your cardiologist, endocrinologist, obstetrician, or other specialist you may be working with.

It’s All About You

It may seem awkward or annoying to have to answer these questions and communicate between your various health care providers. However, it’s ultimately all about keeping you safe and healthy, as well as relaxed and pain free. If your doctor does not recommend massage, there are other options that may help you. This includes Reiki therapy, which does not physically manipulate the muscles or circulatory system

As with any wellness regimen, it’s important that all of your healthcare providers work together to ensure that you are receiving safe, effective care. If you have any concerns about privacy or your health issues related to massage, you can always contact me to discuss them! 

Be Well,
Tricia 

Can Massage Help Your Headache?

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“This project is such a headache!”

They’re so common that the term has become synonymous with an annoyance, but what are headaches, really? And can massage therapy really help?

Different types, different causes.

We all know a headache when we feel it. It’s a pain in the head. However, not all headaches are created equal.

Tension headaches are the most common type of headache. Pain occurs on both sides of the head without other symptoms. The pain can range from very mild to severe.

Migraine headaches are often pulsing, and can be accompanied by nausea, dizziness, sensitivity to light and sound, and hallucinations. Some people experience migraines only rarely, while other people experience them on an almost daily basis.

Cluster headaches are less common. Generally experienced as severe pain around one eye, they occur in clusters over a period of time. Long periods of no symptoms may follow.

Secondary headaches are not conditions themselves, but are symptoms of other conditions. These conditions can be as everyday as a sinus infection. Or, they can be more serious, like traumatic brain injury or meningitis. Secondary headaches can be managed, however, it’s important to focus on getting the appropriate medical treatment for the underlying condition.

Headaches and massage

The Good News: 

Tension headaches, the type of headaches people are most likely to experience, seem to respond well to massage therapy. Massage helps reduce pain in the moment. Regular massage therapy appears to increase the time between headaches for those who experience them on a chronic basis. This could be a result of helping to manage stress. It could also be underlying mechanical issues that result in headaches. There’s no solid science yet on precisely why massage helps, only that it does.

More Good News: 

It’s no surprise that people who experience regular headaches are also more likely to experience high levels of stress. Not to mention, depression and anxiety. Studies have found that massage can help people who live with chronic headaches, as well as stress and anxiety.

Some people with secondary headaches can also benefit from massage. People with fibromyalgia related headaches experience both pain and stress relief with regular massage therapy. More gentle massage may be needed during a flare-up, but can provide relief for both headaches and body aches.

The Bad News: 

Massage therapy is wonderful and often helpful, but it’s not a cure for headaches. Some people just need a bit of rest or a drink of water (dehydration is a surprisingly common headache cause). Other people continue to experience headaches all their lives. Unfortunately, migraines triggered by things like foods or hormonal changes probably won’t see an impact from massage.

The Worse News: 

There are some times when getting a massage for headaches isn’t just unhelpful, it’s actually dangerous. Most often, this is related to secondary headaches.

There are some times when getting a massage for headaches isn’t just unhelpful, it’s actually dangerous. Most often, this is related to secondary headaches.

The aches caused by a fever may make you feel like massage would be wonderful. However, it’s not a good idea to overtax a body already working hard to fight an infection. Then, there is the risk of spreading the illness to your massage therapist and others. Headaches resulting from a recent head, neck, or back injury could also be made worse by a well-meaning massage therapist.

It’s important to seek the opinion of a physician when the pain may be the result of illness or injury. Start by receiving appropriate care for the issue causing the headache. Along the way, you can ask them whether or not massage is a good idea. Safe is always better than sorry

Headaches can be a real, well… headache. But there’s help.

A change of environment may help. If you have a headache and have been hunched over a computer for hours, try a stretch. A quick walk outside or a brief nap can help with a headache caused by eye strain. If you haven’t eaten or drunk anything all day, do that. It’s not uncommon to get busy and distracted and forget basic self-care.

If it’s safe to take them, medications like ibuprofen or aspirin can be helpful in treating a headache. Sometimes caffeine helps. Strong or chronic headaches may require prescription medication.

And then there’s massage therapy, of course. It’s not a magical cure-all, but for many people, it really does help manage the pain and stress of headaches. Are you one of them? Schedule your next massage, and let’s find out together.

Like Birch Trees, We Grow

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leaf-3341386_1920As I have continued the forward momentum of Birch Tree Wellness, I have been learning about the kinds of things my clients are looking for out of massage. The thing I see the most is chronic pain of one sort or another.

For many people it’s stress related. It may be unforgiving jobs, family or life stress. Sometimes the chronic pain comes from physical activity or the lack thereof, as in demanding desk jobs. Other times, it’s chronic pain associated with mental or emotional distress.

What Does All That Mean?

All of this has led me to become interested in specializing in chronic pain. Going forward, I’ll be looking into continuing education related to chronic pain, new muscle release techniques, and the effects of psychology on the human body. Some of the modalities I’ll be adding in the future include Spontaneous Muscle Release Therapy (SMRT) – a positional release modality that interrupts pain signals in the body quickly and painlessly, and CranioSacral Therapy (CST) – a form of bodywork using gentle touch release restrictions in the soft tissues that surround the central nervous system.
Here is some information about the programs I’m looking at, if you would like to learn more:

What’s Next?

IMG_8960In the process of brainstorming all of these ideas, one of the things I’ve done is streamlined the scheduling process. In my opinion, all massage is “therapeutic” whether you just need to relax, or you really need some deep tissue work and stretching. So, now when you schedule, whether it’s online or in person, you won’t have so many types of appointments to choose from. In the scheduling system, you just choose “Therapeutic Massage” and how long you want the massage to be, and we’ll chat about what exactly you’re looking for. No more decision fatigue!

What About the Goodies?

The extras are still there! You can schedule a hot stone massage, add on a mini hot stone massage, aromatherapy, or a foot scrub. In addition, you can still schedule specialized appointments like Pregnancy Massage, Intuitive Bodywork, Relaxation Training, or Massage & Reiki together. The Monday Special and Ultimate Study Break are also still available at this time.

In a Nutshell

plant-3117533_1920For everyone who has been coming to Birch Tree Wellness over the last couple of years, essentially the only thing that has really changed is the name of the appointment you’re scheduling. We’ll continue with the same awesome massage therapy you’ve been getting, and as I learn new tricks, we’ll apply them where appropriate! If you have chronic pain, we’ll continue working on your chronic pain. If you are experiencing emotional or mental distress – with or without chronic pain – we’ll continue working with whatever combination of massage, Reiki, and other modalities are helping you.

Your Feedback is Welcome!

If you learn about a type of massage or other bodywork or healing modality you think I’d be interested in, feel free to send along the information! If you have more questions about any of the changes, don’t hesitate to ask them. As always, my massage practice is about all of you, my awesome clients, and what kind of wellness magic we can work together!
Be Well,
Tricia

5 Ways to Keep That Post-Massage Zen

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You finally took the time to schedule yourself a massage. Now, you’re feeling all mellow, and your aches and pains have eased. Maybe you’re kind of dreading heading out into the “real world” again. What can you do to keep that post-massage zen going just a little bit longer?

1. Pick the Right Time

If possible, try to schedule your massage on a day when you can take it easy afterwards. At least give yourself an hour or so to enjoy the zen. Heading right back to work or running home to do house or yard work is definitely a good way to let that tension seep right back into your muscles. Just as you allowed yourself the opportunity for relaxation, you owe yourself the chance to enjoy that relaxation for a little while afterwards.

2. Set the Scene – Before and After

Get yourself in the zone before the massage even starts. Tone down your music, avoid stressful phone calls, maybe drink a little herbal tea. Arrive a little early, so that you don’t feel rushed. Make sure before you shut off your car you either turn off your radio, turn it down, or set it to something that relaxes you. Take a little time to make sure you’re fully back in your head before getting on the road!

3. Take a Hot Bath

Stretch out the relaxed feeling even longer with a nice soak in the tub or hot tub, or warming shower. Use a favorite essential oil in the tub or a natural soap in the shower. Epsom salts are a great additive to continue easing tight muscles, especially if you’ve had a lot of deep tissue work during your appointment.

4. Meditate

If you have the time, take a few minutes to yourself. Take your mind back to the twilight state. that sort of not asleep, not awake sensation you may experience during a massage. This is a great starting point for some reflective or centering and grounding meditation.

5. Take  Yourself on a Date

Plan a trip to your favorite bookstore, or take a book to a cozy cafe and read with a cup of tea. Go to a museum or for a quiet walk in nature. Just pick a favorite short (or long) activity that makes you happy or soothes your soul!

Essentially, just about anything that makes you happy, relaxes you, and keeps those positive hormones flowing. That means if going home to energetic children or cooking dinner for your family is what makes you happy, go for it! You might discover it’s pretty easy to find ways to stretch out the positive vibes from your massage appointment!

Be Well,
Tricia

New Year, New You?

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weight-loss-2036969_640Is there any time of year more obsessed with health habits than the New Year? Even spring bikini season panic doesn’t reach this level of hype. Everywhere you go, someone is trying to get you to try a class, a supplement, a shake, a piece of equipment, a diet, a lifestyle… and it can be exhausting trying to figure out what’s real and what’s a load of hooey. It’s perfectly normal to look forward to a fresh start in January (or not!), but here’s a little guidance on whether to put money down on that hot new habit after the holidays.

Does it promise quick fixes?

If whatever you’re thinking of trying *SWEARS* you’ll get the desired result in no time at all—you can be pretty sure you’re entering into scam territory. The human body is based on homeostasis. It can change, and it does, but most of those changes occur over time. There’s a reason why most things that cause fast changes in the body (like surgery and drugs) require a physician to administer them; they can be dangerous if not used carefully. If you’ve been out of shape for five years, don’t expect to get back in shape in five weeks. That’s just not how the body works.

potion-1249050_1280Does it promise a panacea?

There are diets that can help you lose weight. There are exercise routines that can help you gain muscle and strength. There are massages that can help you relax and manage your stress levels. (Might want to get on that one soon!) But if someone is selling One Amazing Thing that will evaporate your fat, increase your happiness, straighten your posture, whiten your teeth, cure your cancer, and send your sex drive through the roof? You can be pretty sure it’s not worth your money. Don’t pay a Magical Thinking Tax for exaggerated claims.

Does it rely on conspiracy theories for marketing?

Conspiracies can be fun to read about, but if the main selling point is that “doctors hate it” or “Big Pharma doesn’t want you to know about this,” it’s probably not the best addition to your life. Why? Because you and your physician (and your dentist, your massage therapist, your counselor, your personal trainer, your nutritionist…) are part of your health and wellness team. If any one of them refuses to be a team player, they’re not doing what’s best for you.
When the Magic Cure’s only big selling point is how much someone else hates it… definitely not cool. If you haven’t heard much else about said Magic Cure, it’s probably not because your health team is trying desperately to hide it from you. It’s much more likely that it just doesn’t work at all. I recommend researching it further, or asking those members of your wellness team what their thoughts on it REALLY are.

woman-591576_640Does it fit your life, your budget, your goals, and your understanding of reality?

If yes, then this is something worth looking into, whether it’s a gym membership, a cookbook of heart-healthy meals, or a habit tracking app. Ultimately, we try things out and see how they work for us over the long haul. Not everything will be a perfect fit, but at least we can weed out some of the resolutionist marketing malarkey and move forward with our best efforts into the new year.

5 Ways Massage Can Improve Your Health

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5 ways massage can improve your health

Wondering how massage can improve your health? The American Massage Therapy Association publishes lots of research on the benefits of massage. Check out this collection of links to different research information!

1. Reduce stress – Stress can take emotional and physical tolls. Massage therapy may relieve stress. In addition, it can help related issues such as tension headaches.

2. Get better sleep – Research indicates that massage can improve health by improving your sleep. This is especially helpful in people with chronic pain, anxiety, and stress.

3. Boost mental health and wellness – Research suggests that along with symptoms of stress, anxiety and depression may be directly affected with massage therapy.

4. Manage pain – Pain can affect your quality of life, not to mention, impede recovery from illness or injury. Research shows massage can help low-back pain, headaches, neck pain, and more.

5. Increase range of motion – Elite and recreational athletes alike can benefit from massage therapy. Massage can help reduce muscle tension, improve exercise performance and prevent injuries.

Here are some more posts that answer frequently asked questions:

Source: AMTAmassage.org