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Massage + A Healthy Diet: The Perfect Combination to Balance Summer Stress

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.

New Year or Anytime Resolutions!

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.

Exercises to Prevent Back Pain

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.

Inflammation Depletes Your Energy

As sad as it is to say, inflammation creates job stability for massage therapists, because inflammation oftentimes results in pain; accompanies arthritis and other conditions, plus it appears to be more and more prevalent.

Inflammation is also an aspect of diabetes, inflammatory bowel disease, obesity, heart disease and vascular dementia, which can make effective massage treatment and outcome difficult.

Our bodies are programmed to heal. It’s amazing. The process of healing has a built in monitor – the immune system, which supplies the necessary raw materials to start, work through the pre-organized steps, and finish the inflammatory process.

For acute healing there is a three-month timeframe. If your body is faced with chronic phase inflammation, you may face up to a two year period for complete healing. The chronic phase, and why it takes so long for some clients to finish it, is what I would like to talk about.

There is more to inflammation than just the period of time that you see the classic signs of redness, pain, swelling and heat.  In the case of acute inflammation – this phase is about damage control; pain control; cleanup; large-scale remodeling and rebuilding of tissue, or scar tissue replacement; bacterial or viral control; and security and welfare of the tissue and body as an organism.

Chronic phase inflammation is really about detailed repair, long-term strength of a tissue, ability to withstand wear and tear, functionality, mobility, bacterial or viral control, and many other functions that occur once the body knows it is out of danger.

There is a significant connection between energy depletion and inflammation.  If you have several areas of chronic inflammation occurring at the same time, severe energy depletion occurs and the body is unable to finish the healing process. Breakdown occurs, the acute phase of inflammation restarts, and more energy is required again. This is when we start to see the disease process begin.

One of the greatest contributors to creating an energy surplus is pain reduction. Massage can provide significant help in dealing with inflammation by its ability to address pain. Quite simply, when there is less pain, healing accelerates. Massage, if done by a skilled practitioner, addresses specific pain-points.

In a well performed massage session, a client can experience:

  • A drop in heart rate.
  • A drop in the rate of nerve impulses.
  • A decrease in the amount of perceived stress—with a correlating drop in pain perceived.
  • A direct impact on an area of pain—physically, mentally and emotionally. You feel taken care of; your pain has been touched and validated; relief is given; you have helped yourself.
  • A change in hormone—including cortisol—output that soothes and calms the body.
  • Improved and increased digestion.
  • .Lymph drainage

The effects of massage therapy compound when added together to create an energy surplus that the body then uses to heal itself. The more pain, inflammation and healing required, the more repetition is suggested to help the body naturally.

If you suffer from inflammation, consider allowing Jodi to help you on the healing journey with massage therapy focused on those painful trouble spots. Call 701-238-8257 for an appointment.

Pets Can Lead to Happier, Longer Lives

Pets can make a big difference in your health and happiness. While it might not make complete sense that an animal you’re responsible for feeding and caring for can make you healthier, the unconditional love and affection a pet gives you can relieve stress and motivate you to live a healthier lifestyle.

Think about what owning a dog means. The responsibility of walking, feeding, and bathing a dog sounds like a mountain of effort, but the rewards of pet ownership stretch far beyond the feeling one gets taking care of their friend. Just petting a dog or a cat is a proven stress reliever. A recent study found that owning a dog or cat can be better for your blood pressure than ACE inhibitors. Indeed, the soothing nature of petting your furry friend can make a world of difference in your health and longevity.

In terms of exercise, there are plenty of reasons to bring a dog with you on a jog. A dog will appreciate the exercise, and provide a motivational companion when you approach the wall. For solo runners, a dog provides an element of protection as well.

Massage and Your Specific Health Conditions

While massage is popular as a mental relaxation tool, it can also go a long way in improving your physical well-being. Therapeutic massage helps improve circulation, increases range of motion, reduces headaches, and even lowers the stress hormone cortisol, making it a highly effective way to improve your general wellness or treat certain health conditions, such as:

Arthritis. Because massage improves circulation, it is often used by people who suffer from inflammatory conditions like osteoarthritis. Studies have shown that regular massages can help reduce pain and stiffness, improve hand grip strength, increase range of motion, and improve overall joint function for patients with arthritis.

Carpal Tunnel. If you’re suffering from carpal tunnel syndrome, which is often caused by repetitive activities such as typing, massage may help alleviate your pain. Carpal tunnel occurs when the nerves in your anterior wrist become compressed or inflamed, and massage relieves that compression.

Migraines. Migraines, or tension headaches, are often brought on by stress, so one of the best ways to treat chronic migraines is with a stress-reducing massage. Studies reveal that massages reduce the level of cortisol in the body, and many people report feeling more relaxed and sleeping better after they’ve had a massage.

Sports Injuries. Whether you’re a professional athlete or a casual exerciser, therapeutic massages may help if you suffer from a sports injury. Many injuries occur due to the overuse of certain muscles, and massage can help relax those muscles so you recover more quickly and are less likely to suffer from an injury in the future. Even if you’re recovering from a more serious injury, such as a broken bone, massage may help the rehabilitation process by reducing stiffness and restoring movement.

Lower Back Pain. Lower back pain is often caused by muscle soreness or even a muscle strain, and, as anyone who has ever experienced this type of recurring pain before, can sometimes be hard to manage. Massage treats lower back pain by decreasing the tension and muscles and by improving circulation so the muscles and tissues of the lower back can get the nutrition they need.

Sciatica. This condition, which is caused when the roots of the sciatic nerve are compressed, leads to sharp, shooting leg pain that’s almost unbearable at times. A Professional licensed Massage Therapist may be able to reduce that pain by massaging the muscles of the leg to improve circulation and reduce the compression.

This is just a small sampling of the types of health conditions that a massage can help manage. If you’re suffering from chronic pain or a stress-induced injury, talk to your doctor about whether massage may complement your treatment. If massage seems to be a potential “positive” to your health maintenance program,  call Jodi for an appointment – or with any questions – at Inner Focus Massage – 701-238-8257.

The All-Natural Boost Every Mom-to-Be Needs

During pregnancy, it is especially important to care for yourself in order to ensure your little one arrives comfortably and safely. While a massage may feel like you are simply indulging in a luxurious hour of bliss, due to its many health benefits, it is more of a necessity than a luxury for some patients. Pregnancy massage is an all-natural, non-invasive way to ease discomfort, help you prepare for labor and provide the emotional support and comfort that comes with human touch. Implementing massage therapy into one’s prenatal care plan reduces stress and promotes over-all well-being—leaving mom happy and baby healthy.

Massage sessions will leave you feeling recharged, in a state of relaxation and calm acceptance of your continually evolving physical form. The caring touch of prenatal massage will bring body and mind into synergy. This synergy promotes feelings of serenity and peace of mind. And a big “plus” – you will experience deeper, better quality sleep—something we could all use more of!

Massage therapists are well acquainted with the special needs of mothers-to-be and are equipped to counterbalance the bodily changes that may cause discomfort. Muscles will become more flexible and toned allowing them to more comfortably adjust to a changing center of gravity as your little one grows and eventually preps muscles for birth. In massage, muscle tension and aches will be put to rest so that your thoughts can drift to the things that really matter—preparing for your bundle of joy.

Meanwhile, stress hormones such as norepinephrine and cortisol are suppressed, leaving the nervous system soothed and relaxed. Furthermore, since everything occurring in a mother’s body affects the fetus, regulation of such hormones will also ensure that your little one is happier and healthier when he enters the world.

Prenatal massage will also leave you more energized and ready to take on the day by stimulating the lymph and blood systems. A woman’s blood volume increases by at least 40% during pregnancy, causing its flow to become a bit sluggish. By increasing circulation, the removal of wastes and toxins in the blood stream is sped up, pumping energy-giving oxygen and nutrients into cells. This improves the nourishment able to reach the placenta through blood flow as well as increasing overall immunity and ability to fight viruses. Increased circulation will also help to flush out fluid in swollen joints leaving you feeling much more comfortable. Furthermore, the lower back and sciatic nerve pain commonly felt by mothers-to-be will be remarkably relieved after a prenatal massage. Less tense, relaxed muscles in these areas will allow for an easier labor and quicker recovery.

As with any prenatal care, it is important to discuss massage therapy with your doctor and to take proper precautions. Pregnancy massage therapists take extra care to ensure that clients are comfortable and safe. Clients are positioned on their sides with the aid of supportive, soft cushions in order to alleviate any stress on the back and pelvic areas. Depending on where you are in your pregnancy, therapists will utilize different techniques to address your personalized requests and needs, ensuring that you leave rejuvenated and satisfied with your massage experience. During such a beautiful time of change and growth, it is important that you care for yourself and your baby. Implement massage into your prenatal care routine and you will feel happier and more restored than ever.

Massage Therapy Can Help Prevent Colds and Flu

Nothing seems more uncomfortable that those first signs of a cold. Once you feel that telltale tickle in your throat or the first sniffle of congestion, it’s too late. Symptoms of the flu or colds can emerge about a day to four days after you’ve been exposed to the virus. Then you are left at the mercy of whatever over-the counter flu and cold remedies you may be able to find at your drug store. But if you take the right precautions, you can save yourself a lot of trouble and Kleenex.

Sleep more
The key to staying on top of the ball is tied closely to sleep. When your body is poorly rested, you are more susceptible to illness because your mind and body are taxed, unable to function properly.

In a recent study, 153 healthy people were exposed to the common cold virus. Those who slept fewer than 7 hours were almost three times more likely to develop a cold than those with 8 or more hours of sleep.

With massage as a part of your routine, catching up on sleep at night will come much more easily. Massage therapy is proven to reduce stress hormones such as cortisol and release endorphins. Feeling more relaxed and at ease after a massage, you will quickly drift into a more restful sleep at night.

Massage more
Studies show, that Massage could be the key to preventing cold and flu, creating a more healthy, happy, and productive you.

The body’s level of relaxation is significantly correlated to an improved immune system and ability to fight against bacteria and infection. When the body is relaxed, NK cell numbers, the body’s “killer cells,” are increased. When you are stressed, these numbers decrease rendering the body much more likely to catch a cold.

Furthermore, the rejuvenating touch of massage does wonders for the circulation and lymph systems. By increasing the movement of fluid, blood and lymphocytes, the entire body is nourished and more efficient in destructing and removing harmful waste within the body. This also helps to regulate blood pressure and increases the flow of oxygen—both of which improve the immune system.

We all know the annoyance that comes with cold or flu – the sinus pressure, sore throats, coughing, headaches, etc. Before you get sick, treat yourself to a Massage and skip the misery entirely.

Massage Therapy: Tips for a Healthier You

Tired of making and breaking the same New Year resolutions every year? Try these nontraditional tips to help you update your resolutions. Soon, you will see the happier, healthier you.

Mix up your Workout Routine

Rather than promising to go to the gym each day, vow to increase your activity. Whether it is by wearing a pedometer to increase your daily steps, or by walking messages to colleagues in the office rather than by email, every little choice makes a difference. By increasing overall activity in your lifestyle, you won’t have to feel guilty if you skip an exercise routine every now and then.

Give Back

Most know the amazing feeling that comes after doing something good for others. Giving back can be a great way to boost your mood and overall happiness. A recent study found that people with positive emotions were about 20% less likely than their gloomier peers to have a heart attack or develop heart disease. Other research suggests that positive emotions can make people more resilient and resourceful.

Get a Massage

Chronic stress from the over stimulated world in which we live is associated with many health issues including anxiety, depression, and heart disease. Unplug from your technology for an hour (which reaps added benefits in itself) while enjoying increased circulation and improved immunity in a rejuvenating massage. You will soon find yourself getting deeper, more restful sleep that will boost your memory and your overall well being. Furthermore, massage is a healthy and safe alternative to over the counter pain relievers.

Travel More Often

Getting away from the stresses of your daily life and escaping to an adventure away from home is exciting. That excitement keeps you healthier, studies show. People who vacation more often are less likely to suffer a heart attack or develop heart disease. Additionally, the benefits of travel are almost immediate; after only a day or two, 89% of participants in a study saw significant reductions in stress levels. Decrease in stress will leave you more rested and productive at work when you return from vacation.

Head Back to the Kitchen

Sounds counter-intuitive to losing weight, doesn’t it? But in fact, spending more time in the kitchen – cooking, not just eating – could be the key to dropping those extra pounds you may have gained over time. By preparing your own food rather than getting takeout, you are in control of portions and ingredients. In addition to saving you calories and cash, cooking is also intellectually stimulating.

Massage Therapy: All-Natural Arthritis Pain Relief

If you are one of the 46 million Americans who suffer from arthritis, you know the pain and stiffness that comes with joint inflammation. While some may see massage as a luxury or indulgence, for many patients, massage is the difference between restricted mobility and freedom. Massage therapy is the perfect all-natural complement to your doctor-prescribed arthritis treatment as it relaxes muscles, tendons and ligaments, improves joint movement and stimulates the blood and lymph systems.

How it Works
Moderate to light pressure stimulates nerves under the skin that convey pain-reducing signals to the brain. Massage also breaks down scar tissue that builds when a joint is inflamed. After the rejuvenating touch of massage, aching joints will be pain-free and more limber than they have been in ages.

When soft tissue is stimulated in massage, lymphatic drainage is increased. This eliminates toxins that accumulate and crystallize in the body, causing congestion that can manifest as symptoms of arthritis. By eliminating these toxins through massage, you may be able to once again feel the freedom of unrestricted movement.

Furthermore, the revitalizing touch of massage does wonders for the circulatory system. Increased blood flow soothes swelling in joints and aids in the delivery of energy-giving nutrients so that you will not only feel more comfortable than ever, but more energized and restored as well.

Whole Body Relief
Stress from arthritis pain can exacerbate symptoms. Studies show that incorporating massage into arthritis treatments drastically reduces stress levels due to the release of “feel-good” hormones such as serotonin and dopamine, which act as the body’s natural painkillers. Massage decreases anxiety hormones such as cortisol and norepinephrine, leaving patients at ease with arthritic stress at bay.

Not only will you feel completely relaxed during the therapeutic massage, you can also expect this relaxation to continue as massage promotes deeper, more restful sleep. It is during this deep sleep that the restorative process can take place, helping you recover from arthritis symptoms in addition to everyday stresses. Furthermore, research shows that massage has overall positive effects on the body’s well-being, including improved immunity, blood pressure regulation and better cardiovascular health.

Personalized Care
An experienced Massage Therapist will tailor your treatments to your particular needs. Whether it is Swedish massage, primarily used for relaxation, or a deep tissue massage, which concentrates on specific areas of tension or discomfort, you can be assured that you will leave rejuvenated and recharged. It is important to note though, that the effects of massage are cumulative. The more sequential and repetitive your massage routine, the greater you will feel. Additionally, massage therapy encourages arthritis patients to feel empowered knowing that this painful condition can be controlled—there is hope.