Body Wellness Blog

Come February every year, we’ve got HEARTS on our mind.  However, we’re not thinking about frilly, pink, chocolate, or paper ones.  Rather, we’re talking about the life-giving, tireless organ that beats about 100,000 times a day just for you, every day.  Your heart – the fist-sized pump in your chest that is responsible for sending blood and oxygen to all parts of your body deserves to take center stage once in a while.  This is why we’re always glad when American Heart Month rolls around.  And, given that heart disease is responsible for about 1 in 4 deaths in the United States, it makes good sense that we all take this opportunity to spread the word, spread the heart love, and maybe learn a thing or two about how to best take care of our tickers.

We all know that good heart care includes regular exercise, good food, and low stress.  However, did you know that massage also happens to be great for your heart

Under pressure?  Massage has been proven multiple times to effectively lower blood pressure.  In just one study 263 study participants received a 45 – 60 minute massage.  After the massage, their blood pressure dropped an average of 10mm Hg, and their heart rate dropped an average of 10 beats per minute.  The fact that massage can bring about results this drastic without the use of medication is really impressive.

• We’re a little stressed out.  And our heart pays the price.  Too much stress can lead to cardiac arrhythmias, which prevents the heart from pumping effectively, therefore causing an insufficient blood supply to reach the brain and other organs.  Regular massage can reduce this effect, leading to greater heart and organ health.
• Are you sympathetic?  Our nervous system has two modes – sympathetic and parasympathetic.  In sympathetic mode we’re in “fight-or-flight” mode, causing our blood vessels to narrow, heart rate to rise, and breathing rate to elevate.  This stress response also causes or stress hormone cortisol to rise.  Massage can move our nervous system from sympathetic to parasympathetic, which is our bodies’ resting response.
• Certain circulation.  Poor circulation can mean trouble for heart health.  The health of your arteries relies on proper circulation, and lack thereof can lead to heart disease.  Massage is a great promoter of whole-body circulation, leading to more efficient blood flow and waste elimination.

Clearly, massage ranks high on the to-do list for heart health.  Consider the little steps you take now to ensure good health a great investment. If you can do a few easy (and, let’s face it, pleasurable) things like getting a massage now to possibly lessen any symptoms of illness, or other health problems later, isn’t it worth it?  Sound good? Call Jodi for an appointment at 701-238-8257.

Body inflammation is getting a lot of press these days, with plenty of talk about anti-inflammatory diets and medications.  What is inflammation?  Doesn’t everyone’s body become inflamed at some point?  Should you be worried about it?

To put it the most simply: inflammation is the response your body initiates when an infection or injury occurs in your tissue.  There are two categories of inflammation: acute and chronic.

Acute inflammation can occur in just seconds or minutes after an injury to or infection in the tissue.  Immediately after the injury the area gets red and swollen thanks to the body’s attempt to dilute, destroy, or section off the infection or irritant.  White blood cells are deployed to fight off the offending agent.  You see acute inflammation with things like a swollen ankle, an unsightly pimple, or a bump to the head.  Acute inflammation is a natural, helpful response the body initiates, and contributes to healthy repair and healing.

Conversely, with chronic inflammation, the body stays in “fight mode” with white blood cells constantly on guard and fighting, only without an injury or infection to actually fight.  These white blood cells, all amped up with nothing to battle, starts turning their attention to organs or other healthy cells.  Chronic inflammation can occur with autoimmune diseases such as rheumatoid arthritis and lupus, as well as with osteoarthritis and Crohn’s disease.

There are a few ways that you can help fight, or reduce your risk for, chronic inflammation.

• Another score for massage. Massage can help fight chronic inflammation by increasing circulation, which can help remove fluid and waste from the tissues.  Massage can also help promote functionality to muscles affected by inflammation-causing medical issues.  For example, with osteoarthritis, the muscles surrounding your affected areas can become tense and knotted, leading to poorer range of motion and soreness.  Also, times of high anxiety and depression have recently been tied to bouts of inflammation, and massage can effectively keep both of those emotions in check.  Not only that, but massage can increase your immune system, which can be important for those whose white blood cell attack cause decreased immunity.
• Focus on food. Foods high in Omega-3’s, such as walnuts, avocados, and salmon, can help protect your body from havoc wreaked by inflammation. Cruciferous veggies like cauliflower, kale, other leafy greens, and broccoli contain the compound sulforaphane, which is said to block enzymes that lead to the degeneration of joints (which lead to chronic inflammation).

Move it.  Some studies have shown that exercise does a great job of reducing inflammation.  Exercise helps to reduce and shrink fat cells, which tempers your body’s immune system, therefore decreasing your body inflammation.  In fact, simply losing a few extra pounds (if you’ve got ‘em to lose) can reduce inflammation as well.

Always make sure your doctor is on board with your plans to fight and prevent inflammation.  Chronic inflammation can be dangerous, but it doesn’t have to get the best of you.  Make an appointment at Inner Focus Massage by calling 701-238-8257.

If you consider yourself healthy, chances are you work for it.  No matter how much “luck o’ the Irish” you’ve got running through your veins, good health doesn’t simply happen.  It’s not something you’re born with like curly hair or long toes.  Good health is about daily, intentional choices that you make.  However, even the healthiest among us can get in a rut or lose sight of our health intention. March was National Nutrition Month, so why not review good nutrition.  Not just eating plenty of veggies (although that is a great idea), but developing and maintaining good “nutrition” for all aspects of your life.

Nutrition for your mind

Feeding your mind well will help you to reach your intellect potential.  So what is healthy “food” for your brain?

• Maintaining healthy, close relationships, and fixing broken ones
• Developing and maintaining spiritual connectedness
• Taking up a new hobby or interest
• Cleaning out the excess STUFF around you.  Yank those ill-fitting clothes from your closet.  Clear out the junk from your garage.  Open home space = Clearer mind

Nutrition for your soul

• Ditto on the close relationships.  A 2002 study found that those who reported being the most happy were the ones with “strong ties to friends and family and commitment to spending time with them.”
• Talk about a win-win.  Not only does volunteering help to address a societal need, but there are huge benefits for you as well.  Volunteering can help you reduce stress, keep depression at bay, and keep you mentally stimulated.  And the more you do it, the more you reap the positive rewards.
• Get out. Drive to a nearby hiking trail, scamper down the path a bit, and just breathe.  The vastness and beauty of nature can help put your issues in perspective.  And then there’s the inevitable gratitude that results from seeing such majestic beauty.
• Seek out therapy. Massage therapy, that is.  Between the aromatherapy featured in the oils and the feel-good hormones released through the massage, you’ve got a “therapy” session that can’t be beat.  And this kind of therapy comes complete with immunity-boosting, sleep-promoting benefits, too.

 

Nutrition for your body

• Exercise.  This one is a bit of a cheat answer, because exercise actually stimulates your brain, lifts your mood, andis great for all parts of your body.  Get your 30-45 minutes in, 3-5 times per week for maximum results.  You’ll also notice a difference in your energy, your skin, and your muscle tone.
• Quality in, quality out. Focus on the quality of your food, versus the quantity.  Less white, processed food, more rich whole grains.  Protein, fiber, lots of colorful produce, and plenty of Omega-3’s will keep you feeling satisfied, energized, and fuller for longer.  And after eating well for a few weeks, you’ll notice that what you offer to others around you will be of higher quality, too.

Eating healthy is never an easy task. While the summer months provide many opportunities to eat light and avoid over-indulging, challenges will always exist. Get an early start to forming your healthy eating and de-stressing habits this season by calming your digestive system and balancing your body with these quick tips.

Manage your plate size – Try to fill only half of your plate with lean proteins (tofu, fish, chicken) and complex whole grain carbs. The other half should consist of fruits and vegetables.

Drink water – The goal here is to drink at least six eight-ounce glasses a day. This amount increases based on your activity level. Drinking water throughout the day aids your body’s detoxification process and boosts energy and digestion.

Do not skip meals – Eating smaller meals more frequently can boost your metabolism and your ability to burn calories. Be sure to eat breakfast, even if it consists of a small portion of fruit or a homemade smoothie of your favorite nutritious ingredients. Carry healthy snacks throughout the day to remedy your cravings with a nourishing solution.

Sleep – A sufficient amount of sleep can act as a mental reset button as well as help you to maintain an ideal weight by omitting cravings for both sugar and carbs. Seven to eight hours is an adequate amount of sleep for the average adult. Despite what some may believe, the attempt to recapture lost sleep on the weekends does not benefit the body as much as maintaining a consistent and healthy sleep pattern will.

Massage and the Digestive System

Therapeutic massage sessions can promote a healthy digestive system by relaxing tense abdominal and intestinal walls, as well as stimulating activity of your major digestive organs (kidneys, colon, small and large intestines) to improve circulation and waste removal. When combined with a healthy diet of fruits, vegetables, lean proteins and complex carbs, massage therapy can help regulate your bowel movements, flush out the toxins in your system and leave you feeling more energetic and rejuvenated. For an outstanding massage experience, call Jodi at Inner Focus Massage & Bodyworks for an appointment at 701-238-8257.

Your New Year’s  (or any time of year) resolutions may be taking a back seat now that the hustle and bustle of your daily life has taken over full speed. But before you give up on fulfilling your resolutions and reverting back to your same old habits, take a minute today to reconsider your goals and decide whether they are worth re-focusing on. It’s never too late to spring into a new you by jump-starting your resolutions. The following are some guidelines to get you started again on the path to overall health and wellness for your mind and body.

Release Mind and Body Tension: Whether you are logging long hours sitting behind a desk or juggling a hectic schedule full of personal and professional obligations, mind and body tension can build up in no time. When you are burdened with heavy tension, it’s easy to lose sight of your goals and aspirations. To stay on track to accomplishing your resolutions, make it a point to regularly release your pressure and tension in a healthy way. Start and end each day with slow, deep breathing exercises to keep you focused on your goals and find a tension outlet like an activity or sport to routinely release your mind and body’s tension.

Stay Healthy and Active: When your mind and body become immobile, it can be very difficult to focus on the big picture, as well as take the steps necessary to accomplish your goals. The repeating routine of everyday life can take a toll on your body and before you know it you are playing catch up in every aspect of your life. To stay on top of your game mentally and physically, while consistently working toward your overall goals, it is important to adopt a healthy and fit lifestyle that incorporates well-rounded nutrition with regularly scheduled fitness activities and mental/emotional release outlets.

Keep Your Resolutions with Massage Therapy:  To successfully re-start your program you should enlist the help of an expert massage therapist to balance your mind and body. Regularly scheduled massage helps keep you on top of your health, rather than playing catch-up when aches and pains begin to develop.  Massage also remedies the tension caused by your hectic daily routine, as well as improves your general attitude and outlook on life.

If you are ready to embark on the journey of accomplishing overall health and wellness for your mind and body, it’s time to revive your resolutions and make them a priority for the remainder of the year. Let Jodi at Inner Focus Massage help you attain your goals and keep your muscles and mind relaxed. Call for an appointment at 701-238-8257.

For those who spend long periods of time on their feet, sometimes bent over, building a strong, balanced core is important. The following exercises can help you strengthen your core. And, as luck would have it, you won’t need any equipment and you can do them in the comfort of your home or office.

 Start one set of 12 repetitions of each of these exercises and work your way up to three sets as you progress. As is the case in any exercise program, take it slow and easy, get your form and movement first.

Tommy Tuck

For this exercise lie on your back with your arms at your sides, palms facing down on the floor. Draw your navel down toward the floor. Tilt your pelvis so your buttocks lift off the floor. Hold for 10 seconds and release. Repeat 12 times.

Side Leg Raise

Lie down on the floor on your side, one arm beneath you to support your torso holding yourself up at a 45° angle. Using your side abdominals, lift your top leg as far as you can but no more than 90°. Do this 12 times and switch sides.

Alternate Knee Tuck

Lie on your back with your arms on the ground, palms down and legs extended flat. Bend your right knee and bring it toward your chest. Then straighten the right knee and lower it is you bring your left knee toward your chest. The motion will look like you are pedaling a bicycle. Bring each knee to your chest 12 times.

Simple Plank

Assume the standard push-up position, making sure your arms are straight and your hands are aligned directly underneath your shoulders. Your body should be in a straight line from your heels to the crown of your head. Pull your navel into your spine and hold the position for five seconds. Release fully and relax onto the floor. Repeat 12 times.

Single Leg Raise

Lie on your back with your arms at your sides, palms down and legs extended flat on the ground. Engage your abdominals, ensuring that your low back maintains contact with the ground and raise one leg off the ground at about a 45° angle. Lower it slowly and repeat with your other leg, raising and lowering each 12 times.

Double Leg Raise

Start in the same position as the last exercise – on your back with your arms at your sides, palms down and legs extended flat on the ground. In this exercise raise both legs at a 45° angle to the floor at the same time. Lower them to the floor slowly. Repeat 12 times.

 Forearm Side Plank

Lie on your side, supporting your upper body with your forearm on the ground, perpendicular to your torso. Engage the side abdominals and lift your hips toward the ceiling, balancing on the outside edge of your bottom foot and forearm at the same time. Hold for 10 seconds. Repeat 12 times on each side.