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The Surprising Remedies for Common Pregnancy Discomforts

While pregnancy can be one of the most joyous times in a woman’s life, sometimes not-so-joyous symptoms can cause discomfort. Rather than remedying symptoms with medication that can negatively affect your sensitive body, there is an array of all-natural alternatives including prenatal massage that can be just as effective. According to experts, “massage during pregnancy offers many physical and mental benefits throughout every stage.” See how massage therapy can help ease your pregnancy symptoms.

 

Headaches
Another common ailment during pregnancy, frequent headaches can occur due to changing hormones, fatigue and blood sugar swings. Prenatal massage increases circulation and improves oxygen flow to muscles, which can soothe these headaches naturally—without the harmful effects of some medications. With muscles free of tension, you will soon feel revived and headache free. Other simple fixes such as regular exercise, getting sufficient rest, increasing your intake of water and monitoring diet, as described above, can help soothe headaches. Relaxation can also help alleviate headache pain.

Cramping
During the first trimester, cramping during pregnancy may be caused by your body adjusting to a growing baby. This pulling sensation in the abdomen can serve as a gentle reminder to take it easy. Taking time to rest the muscles that are working hard to support your changing body is imperative. Pregnancy massage can help to prevent cramping by improving nutrient circulation to the muscles and increasing their flexibility and tone to better support your changing body without strain and cramping. Incorporating gentle, regular exercise and drinking plenty of liquids is also shown to ease cramping.

Fatigue
When you are fatigued, it’s easy to convince yourself you’re too tired to exercise. But fitness and staying active is invaluable when it comes to fighting exhaustion and sleeplessness. Prenatal Massage not only relaxes muscle tension, but can also uplift your mood and energy level. In fact, massage stimulates “feel-good” hormones such as serotonin and dopamine—the body’s natural anti-pain chemicals. Meanwhile, stress hormones such as norepinephrine and cortisol are suppressed, leaving the nervous system soothed and relaxed. Feel-good hormones give you more energy during waking hours while maintaining a state of calm relaxation so that you are able to easily drift into a deeper, more restful sleep at night.

 

Swollen ankles
Wondering where your ankles have gone? You are not alone: about half of all pregnant women experience ankle swelling during pregnancy. Since swelling typically gets worse as the day progresses, particularly in hot weather, try to elevate your feet as often as possible. Soaking swollen feet in Epsom salts or wrapping them in green or white cabbage leaves at the end of the day can help draw out retained fluid and relieve discomfort. Massage therapy can also help reduce pain and swelling as it improves circulation and the removal of toxins and fluid in swollen, irritated joints.

Backaches
Somewhere between 50-80 percent of women experience back pain during pregnancy, according industry research. Staying active is important to maintain muscle tone to support your changing center of gravity. Avoid standing or sitting for long periods of time, avoid high heels and maintain good posture. Warm baths, heating pads and ice packs can also help with pain management. Finally, massage therapy is the ideal way to lessen tension in the back region and relax muscles.

Massage Therapy and Migraines

Anyone who has suffered from migraine headaches knows how disabling they can be. From light and sound sensitivity to nausea, the symptoms that accompany this chronic condition can be incredibly debilitating for normal life. If you or anyone you know has lived with the crippling pain of migraines, there may be relief in the form of massage therapy. For many people that are living with migraine episodes, massage can help alleviate the pain and even reduce the frequency of these mind-numbing headaches.

 

How Massage Therapy Combats Migraines

Migraines can be caused by a variety of factors, making it difficult to find a form of treatment that works for everyone that suffers from this illness. However, there are common traits that are linked to the onset of migraines that massage therapy can help combat, such as:

  • Lower serotonin. Lower levels of serotonin are believed to be linked to migraines. Massage therapy can help increase serotonin levels, not only lifting your mood, but also relieving migraine pain.
  • Tension relief.Massage therapy, especially head massages, have been used to relieve tension, which helps to alleviate migraine pain. This tension relief often occurs immediately during a massage session.

Can Massage Therapy Help With Your Migraine Pain?

Every person with migraines may have different triggers that can cause an episode, which is why these severe headaches are hard to predict and treat. However, massage therapy may be a viable option to manage your illness and improve your quality of life. The good news is that massage offers many other benefits beyond pain relief, including:

  • Reduced stress, depression and anxiety
  • Improved circulation and oxygen flow
  • Improved muscle recovery and joint flexibility
  • Enhanced immune system

Massage therapy can have a positive impact on your health in many ways, including reducing the pain and frequency of migraines. As with any therapy, talk to your physician about adding massage as part of your migraine management if they have not already suggested trying massage to alleviate your migraine pain.

Work to Live, Don’t Live to Work: Beating Workplace Stress

Managing workplace stress is imperative, not only for your career, but for your health. The human body is not built to sustain high levels of stress for extended periods, and the levels of cortisol in your body due to the stress can be acutely detrimental to your health. Find out how Massage Therapy can help you manage workplace stress.

Stress in the workplace

Experiencing stress at your job is not an uncommon experience for working professionals. While some stress is normal, excessive stress can interfere with your ability to perform at work. Enduring high levels of stress can have a detrimental effect on your emotional and physical well-being. Studies continue to show that high stress levels are directly correlated to poor work performance, lack of energy and an array of health related problems. Adding Massage Therapy to your wellness routine can have a positive impact on your health and help lower your stress level.

Stress is caused by numerous factors in the workplace. Common causes of workplace stress are;

  • High pressure from superiors to perform
  • Rising expectations and demands
  • Fear of being laid off
  • Working too many hours
  • Difficult employees or co-workers

How to recognize stress in the workplace

Stress in the workplace can make your work seem less rewarding. It can also lead to lower productively levels. Moreover, chronic stress can lead to serious emotional and physical problems that can become destructive to your overall health. Recognizing the symptoms of high stress can help you deal with the negative effects.

Symptoms of stress include;

  • Experiencing high levels of anxiety
  • Easily irritated
  • Depression
  • Apathy towards projects
  • Fatigue
  • Difficulty concentrating
  • Muscle tension and headaches
  • Stomach/Digestive problems
  • Sleeping issues such as insomnia
  • Social withdrawal

Stress reduction is the answer

It is estimated that an upwards of 90% of disease is caused by stress related issues. While eliminating all stress at your workplace is nearly impossible, finding ways to manage and reduce your stress level is imperative. Modern workplaces are fast-paced and demanding. Incorporating regular Massage Therapy into your overall health routine can help you deal with every day stressors.

In addition to managing stress, supplementary benefits of Massage Therapy include:

  • Reduced anxiety
  • Improved quality of sleep
  • Overall energy boost
  • Increase in circulation and blood flow
  • Improved concentration
  • Reduction in fatigue symptoms

Reduce Stress

Massage Therapy is your key to stress reduction. Did you know that cortisol levels and other hormones related to stress lessen for those undergoing certain types of massage therapy? One study published in the New York Times revealed that participants receiving Swedish massage once or more a week over a five-week period had reduced levels of cortisol, increased white blood cell counts and increased levels of oxytocin, known as the “trust hormone.”

Help Your Heart

Reducing your stress level is wonderful, but even better is helping your heart. Massage Therapy has been shown to help lower high blood pressure, which is vital in preventing stroke and other cardiovascular issues. In one study published in the International Journal of Preventive Medicine, half of the participants with high blood pressure received Swedish massages for 10-15 minutes, three times a week, the other half only relaxed without massage. The massage group had a significant drop in systolic and diastolic blood pressure both after the massages and even 72 hours after the study was completed.

Improve Mood, Sleep and Performance

Massage Therapy is not just for the stressed or those with high blood pressure. Whether you want to improve your mood, athletic performance or just get a good night’s sleep, massage may be the solution. Massage Therapy has been shown to release pain and mood elevating hormones in the brain such as serotonin and dopamine. It can also improve flexibility and healing for athletes, while offering those with insomnia a more restful night.

A review of 17 different studies on the relation of Massage Therapy and depression was published in the Journal of Clinical Psychiatry in 2010. The overall results showed a significant effect on reducing depression through the use of massage, making it beneficial to anyone looking to improve mood or reduce mental stress.

 

Stress Awareness – Helpful Tips to Unwind

The statistics on stress in America are staggering. In a society where one’s self-expectations almost exceed the expectations of our workplace and loved ones, it’s no wonder we are killing ourselves with stress.

Here are a few stress statistics to consider about stress:

  • Work stress causes 10% of strokes
  • Stress is the basic cause of 60% of all human illness and disease
  • Stress increases the risk of heart disease by 40%, heart attack by 25%, and stroke by 50%

Below are several effective ways to combat stress, helping you stay healthy both mentally and physically.

  • Meditation. Stop and focus on yourself, your body, your environment, the present.
  • Mindfulness. Similar to meditation, focus on one thing and try to block everything else out. Breathe slowly and describe the object fully to yourself.
  • Visualization. Focus on a peaceful scene away from your current situation.
  • Deep breathing. When stressed we tend to take short breaths. Breathe slowly in through the nose and out through the mouth.
  • Massage Therapy is a proven method to reduce stress. Massage Therapy slows heart rate, lowers blood pressure and balances stress hormones. Massage releases endorphins that calm the nervous system, and combined with aromatherapy and soft music, all your senses will be awakened and refocused away from every day stresses. Even while sitting at your desk you can experience the benefits of massage with a small hand massage.
  • Do what you love. Nothing replaces spending time doing what makes you happy. Go dancing, garden, have a cup of tea, read a book or whatever makes you happy. This allows you to refocus, enjoy something at least for the moment and even feel productive.

Does Stress Impact Your Ability to Think Clearly?

People are clear on the obvious physiological symptoms of being stressed out. But, there is so much more going on inside of your body and mind when you are under stress than you realize.

Some of the effects of stress that are lesser known are:

  • Impacts ability to think clearly
  • Impacts the ability to respond appropriately
  • Impacts the level of performance
  • Impacts effectiveness in relationships
  • Long-term effects of health

Stress Hormones

Stress affects your proper functioning because of the hormones that are being released so frequently and/or consistently–hormones that are only supposed to be released in true emergency situations. The most well-known is cortisol. Cortisol build up can cause weight gain along with many other health conditions. It is essential that we learn how to bring ourselves out of the stress-out state continuously throughout the day. The best way to this is with practice of several relaxation techniques. Deep breathing, stretching, quieting the mind (away from technology) for short five-minute intervals here and there. Meditation and massage are two excellent methods to bring your body-mind into full parasympathetic (fully relaxed and at balance within the body and mind) state. This is when the systems of your body and mind operate at full capacity, clearly and efficiently.

The more frequently you engage in meditation, yoga, deep breathing, and massage, the more you can control the stress levels in your body.

Stressed? Give Yourself a Massage Break

You deserve a break. In today’s fast-paced society it’s sometimes difficult to take a few steps back and find a little time for you to get reenergized, relaxed and back in the game. We get it – stress can take its toll. That’s why you need a massage break. In just one hour, a massage can relieve stress and remarkably rejuvenate your mind, body and spirit.

Benefits of Massage Therapy

  • Reduced stress and anxiety.Massage Therapy reduces stress hormones such as cortisol in the body, helping you cope with the normal stress encountered in your daily life. Additionally, massage releases feel-good hormones like dopamine and serotonin, leaving you feeling recharged and re-energized.
  • Enhanced alertness and performance. Using massage therapy as part of your wellness routine can promote a higher sense of alertness, allowing you to perform better at school or on the job. In fact, research shows that those who experience massage benefit from increased speed and accuracy on math computations!
  • Lower blood pressure.Stress can dramatically affect your heart and health. Massage Therapy reduces stress’ impact on your body by lowering blood pressure so that blood can circulate more efficiently, delivering nutrients throughout the body.
  • Mental elevation.Those that experience depression can have a positive mental elevation with the use of Massage Therapy by lowering cortisol levels. These benefits increase with time and regular massage sessions.

 

 

What is a Good Way to Relax Your Body?

Stress is the biggest driver of health issues for the vast majority of us. It is essential to one’s health have some “down time: complete relaxation of body and mind.

Most people know the benefits of massage with regard to relaxing the body and creating an overall sense of well-being. But, do you know what is really happening while you are on the massage table getting your massage?

Massage and mediation both bring your mind and body out of the “Stress cycle” or “Fight or Flight” phase of the autonomic nervous system. Our bodies are designed to be in this phase only for short periods of time. When we are stressed, most of the day, five to six days a week, the chemicals in our bodies that are meant to only be released in these short periods of time, are now being released excessively – mainly Cortisol. This creates a strong beginning for deterioration of the body’s homeostasis: our natural balance that allows all of our body’s systems to function at full capacity, like a well-oiled machine.

When you get regular massage, you get a full hour, or 90 minutes, of downtime. This is healing time, much like our sleep cycle. This is another method of getting your mind and body restoring the body’s homeostasis. Your body and mind are at rest, and your systems are relaxed. The cortisol levels are reduced as your body’s own “settings” work on bringing you back into balance, and the increased circulation more effectively carries the oxygen and nutrients in your blood to all your systems. This is where healing begins!  It’s a wonderful thing. It’s nature at it’s very best.

So, when you get a massage, you are jump-starting your body’s own healing capability.  Your body and mind are very adaptable. The more you practice something, like regular massage, regular meditation, regular deep breathing, getting good sleep at night,  the greater “setting” you create within yourself to stay out of stress and you increase your level of function.

Massage is not just for vacation anymore. It is an important tool in Integrative Health. I encourage you to learn more about the many health benefits of massage.

A massage by Jodi at Inner Focus Massage is the ultimate stress-reliever. Call 701-238-8257 for an appointment.

The Serenity Space for Health

When we catch ourselves wrapped too tightly in the middle of our workday or workweek, we need to recognize the stressors and bring our body and mind into quiet to regroup. The best way to remove stress, and the “stress response” is to reteach our body and mind to be quiet.

One of the best ways a company, or work space, can facilitate in this process is to have a room dedicated to quiet, with set rules to be respected by all, and a space that attempts to bring the healing properties of the outdoors indoors, into the office. Some call it their “Serenity Room”. Others may call this a Wellness Room.

This space should be comfortable, inviting and uncluttered. There should be no electronic devices in the space. There should be a place to leave shoes at the door. There should be a variety of seating, including seating on the floor (floor mats or pillows) for those who wish to meditate for five or 10 minutes.  Fresh air through open windows would be nice.

These rooms are also wonderful to have in your home.

The key is avoiding interruption. When you are stressed, and feeling your heart rate increase, or notice shallow breathing, you need to interrupt it. Remove yourself from the situation, and go somewhere quiet to breathe deeply and slowly, clearing your head of the clutter or problem. Just focus on your body and being still for a few minutes. As you do this more frequently, your body and mind respond faster and faster, and soon you will be able to bring yourself out of a stress situation instantly upon recognition…and as your progress further, you can actually avoid getting stressed altogether. Try it!

Keys to Alleviating Stress in Your Life

We are ALL busy people. And in our lives of instant communication of cell phones, and texting, our stress levels have seemed to increase.

Here are some simple tweaks to keep your calm:

  1. Check your breath. Are you breathing? Draw in a few deep breaths. The most important thing is not how many – it’s the quality of the air that is key. Exhale two or three times longer than your inhale–that’s the relaxation phase of respiration.
  2. Check your posture! The slightest little head forward position can decrease your air flow and cause tension in the neck & shoulders. When your muscles get tense, your brain gets the message of stress.
  3. Bothfeet on the ground. Ground yourself. Feel yourself planted on the earth.
  4. Clear your Mind. Dismiss all frantic thoughts, all negative thoughts. Re-focus on solutions.
  5. Breathe again. Draw in long deep breaths and exhale slowly.
  6. Hydrate. Get those 6-8 glasses of water every day. It really does make a difference. When your body tissue are nourished and hydrated, it performs as it should.
  7. Get exercise and cardio. When your body is accustomed to exercise, if or when you need to jump up into action, it does not perceive it as an emergency, and does not trigger the fight or flight communication to the brain and autonomic nervous system signaling stress.
  8. Meditate. Similar to #7. When you have a regular mediation schedule, whether a few minutes…or longer, you get the body into the habit of staying relaxed. If you can go for higher frequency & shorter duration–even better.