Tag Archive for massage

Holiday Sale! 20% OFF Gift Certificates

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Haven’t found a gift yet? Give your loved one a therapeutic massage!

BUY HERE: 20% Off Gift Certificates

Purchase online or call for custom made certificate. Custom made certificates may be mailed or scheduled for pickup. Gift certificate graphics and/or holiday greeting can be changed upon request to suit preference, prior notice required. Certificate applicable to both office and mobile appointments. Online Payment: Debit/Credit. In-store Payment: Cash, Check, Debit/Credit, PayPal, or Square Cash. Redemption value not to exceed set amount. Not redeemable for cash. Certificate must be used by expiration date. Not valid with other offers.

Father’s Day Special!

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20% OFF Gift Certificates & e-Gift Cards

chico_massage_restorative_therapy_pain_relief_relaxation_massage_therapy_2015_gift_certificateFathers do so much for us and ask for so little gratitude in return. Show your father or husband the love he’s shown you or your children over the years with a rejuvenating massage.

Schedule a pick up for a Gift Certificate or send an e-Gift Card to your father for Father’s Day!

Offer Ends: June 19th.

Massage is Good Medicine

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1. Relieve stress

2. Boost immunity

3. Reduce anxiety

4. Manage low-back pain

5. Help fibromyalgia pain

6. Reduce muscle tension

7. Enhance exercise performance

8. Relieve tension headaches

9. Sleep better

10. Ease symptoms of depression

11. Improve cardiovascular health

12. Reduce pain of osteoarthritis

13. Decrease stress in cancer patients

14. Improve balance in older adults

15. Decrease rheumatoid arthritis pain

16. Temper effects of dementia

17. Promote relaxation

18. Lower blood pressure

19. Decrease symptoms of Carpal Tunnel Syndrome

20. Help chronic neck pain

21. Lower joint replacement pain

22. Increase range of motion

23. Decrease migraine frequency

24. Improve quality of life in hospice care

25. Reduce chemotherapy-related nausea

Father’s Day Special!

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20% OFF Gift Certificates & e-Gift Cards

chico_massage_restorative_therapy_pain_relief_relaxation_massage_therapy_2015_gift_certificateFathers do so much for us and ask for so little gratitude in return. Show your father or husband the love he’s shown you or your children over the years with a rejuvenating massage.

Schedule a pick up for a Gift Certificate or send an e-Gift Card to your father for Father’s Day!

Offer Ends: June 22nd.

Massage As Medicine

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For more than a decade, Bill Cook has gotten a weekly massage. He isn’t a professional athlete. He didn’t receive a lifetime gift certificate to a spa.

Nor is the procedure a mere indulgence, he says – it’s medicinal.

In 2002, Cook – a 58-year-old resident of Hudson, Wisconsin, who once worked in marketing – was diagnosed with a rare illness. He had cardiac sarcoidosis, a condition in which clusters of white blood cells coagulate together and react against a foreign substance in the body, scarring the heart in the process. The disease damaged his heart so badly it went into failure. The doctors said there was nothing they could do, and Cook’s name was put on an organ transplant waiting list.

The wait stretched on for more than a decade. “I probably had the heart capacity of an 80-year-old,” recalls Cook, who was given medication and a pacemaker yet still struggled daily with his sickness. “It wasn’t pushing the blood out to my extremities because it was so weak. It got worse and worse, and I started to look for anything I could find to help my circulation.”

Cook’s cardiologist suggested he try massage therapy. Though he was initially skeptical, Cook – whose son is a physician – says his doubts vanished after several appointments.

“It really helped the circulation to my fingers, toes and legs,” he says. “I kept with it because I saw some pretty significant benefits.” Today, Cook credits the massages – along with stress reduction and a healthy diet – with allowing him to stay healthy and physically active until he finally received his new heart in 2013.

Studies suggest Cook’s cardiologist was onto something – massage does indeed enhance blood flow and improve general circulation. And experts agree it yields additional benefits, too, ranging from the mental to the physical.

Once viewed as a luxury, massage is increasingly recognized as an alternative medical treatment. According to a recent consumer survey sponsored by the American Massage Therapy Association, 77 percent of respondents said their primary reason for receiving a massage in the past year was medical or stress-related. Perhaps it’s not surprising, then, that medical centers nationwide now offer massage as a form of patient treatment. The American Hospital Association recently surveyed 1,007 hospitals about their use of complementary and alternative medicine therapies, and more than 80 percent said they offered massage therapy. Upwards of 70 percent said they used massage for pain management and relief.

“The medical community is more accepting of massage therapy than ever before,” says Jerrilyn Cambron, board president of the Massage Therapy Foundation. “Many massage therapists now have active, fruitful relationships with conventional care providers.”

Should you integrate massage therapy into your wellness routine? Consider the practice’s advantages, along with advice on how to make the most out of your appointment:

How Massage Works

There are myriad massage techniques, as well as ways to receive it. Sometimes the massage therapist’s touch will be deep; other times, light. You may keep your clothes on and sit in a chair, or lay unclothed on a table underneath a sheet. The massage could last for a few minutes or an hour. Occasionally it’ll be a full body massage; other times the massage therapist will focus on an isolated muscle group.

However, all massages boil down to the same thing: the therapeutic manipulation of the body’s soft tissues using a series of pressured movements. A massage therapist uses his or her hands, elbows, fingers, knees or forearms to administer touches ranging from light strokes to deep kneading motions. Occasionally, therapists will also use a massage device.

Most people agree massage feels good. But does science support the notion that it’s good for you?

“We do not yet have a complete understanding of what happens physiologically during massage or why it works,” Cambron says. But a recent study published in the journal Science Translational Medicine suggests massage reduces the body’s production of cytokines – proteins that contribute to inflammation. Massage therapy was also shown to stimulate mitochondria, the energy-producing units in cells that aid in cell function and repair.

Plus, massage is thought to reduce cortisol levels and regulate the body’s sympathetic nervous system – both of which go haywire when you’re stressed, says Lisa Corbin, an associate professor at University of Colorado School of Medicine’s Division of General Internal Medicine.

Who Does It Help?

A 2011 study published in the Annals of Internal Medicine reports that massage therapy is a beneficial treatment for chronic back pain. Sure enough, Becky Phelan, a licensed massage therapist who lives in Taunton, Massachusetts, says most patients visit her for “some vague, chronic pain in the neck, shoulders and lower back.” The soreness is typically caused by various lifestyle factors – desk posture at work, sleeping positions and seemingly minor things, such as wearing heels or carrying a heavy pocketbook or wallet.

But many people are seeking relief from a more serious condition, says Winona Bontrager, a licensed massage therapist who runs the Lancaster School of Massage in Lancaster, Pennsylvania. Some have cancer; studies have shown massage helps lessen these patients’ pain and fatigue while elevating mood. Many of Bontrager’a clients struggle with anxiety and depression, which researchers have noted can be reduced through massage therapy. And she also sees clients with disorders and diseases as diverse as fibromyalgia, temporomandibular joint and muscle disorders (commonly called “TMJ”) and irritable bowel syndrome. They, too, find relief through massage.

Additional research indicates massage therapy helps individuals with migraines, insomnia or other tension-related issues. It also benefits post-operative patients; massage shows potential to help with wound healing by increasing blood flow.

Corbin says anyone can get a massage, regardless of age or physical health. Those with chronic medical conditions, however, need to avoid the corner spa and seek out someone who specializes in medical massage. They’ll also need to give the massage therapist a health history so he or she can adapt techniques and touch to their needs.

Finding a Massage Therapist

Cook has seen the same massage therapist for years. “Find somebody who has really good experience – they’re certified, they’re licensed, they’ve been in the business a long time and they get referrals,” he says. “Like anything else, there’s good massage therapists, and there’s bad ones.”

Most states have different regulations for massage therapists, which sometimes makes it tricky to decipher their credentials. Some offer licenses, while others require registration or a certification. Bontranger recommends prospective clients visit the American Massage Therapy Association’s website, where they can search for a qualified massage therapist based on training, expertise and location.

And Corbin suggests patients with cancer or other serious illnesses seek out a licensed massage therapist who focuses on medical massage and works in a hospital setting.

What Type of Massage Should I Request?

Thanks to the dizzying array of options offered at spas, many people go into their first appointments confused about which type of massage to get, Corbin says. “People are always asking, ‘Should I get a deep tissue massage? Should I get a Swedish? I think the important thing – especially when you’re talking about medical massage, or massage for health benefits – is to go to a massage therapist who can adjust the technique based on what you need.”

Bottom line? Don’t stress about whether you’re getting a Swedish or a shiatsu massage. Instead, focus on finding a good provider. He or she will be able to combine different types of pressure, ranging from light to hard, and focus on your problem areas.

Article By: Kirstin Fawcett – US News

Self Treatment For Headaches

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HEADACHE TREATMENTS

IgA Nephropathy patients frequently suffer from headaches apparently connected to their disease (and not necessarily related to high blood pressure). The following headache treatments are offered as safe alternatives to aspirin and non-aspirin pain relievers such as acetaminophen (Tylenol, Excedrin, etc.) and ibuprofen (Motrin, etc.). Aspirin is considered risky in treating children and teens who may have a viral illness, while acetaminophen and ibuprofen are toxic to the kidneys.

Usually, though not always, headaches associated with IgA Nephropathy are vascular headaches (see Throbbing Headache below). Hydrotherapy techniques offer a safe an effective way of relieving headaches by drawing blood from the brain down into the feet and legs. Homeopathic remedies can also be very effective for vascular and other types of headaches, but using them requires close observation as well as abstention from coffee and a few other items.

Different kinds of headaches require different approaches, so ask yourself: How often do these headaches occur and at what time of day? What part of the head is affected? Is the pain throbbing or steady? What makes the pain better? What makes it worse? Do other symptoms accompany the headache? Is the headache associated with eyestrain, catching a cold, menstruation or menopause, constipation, etc.?

HEADACHE TYPE

STEADY HEADACHE THAT OCCURS IN FOREHEAD OR AROUND THE EYES: This often comes from eyestrain or pressure on the sinuses. If it is a sinus headache, put hot, wet towels over the whole upper face, using as much heat as you can stand. Keep applying for 15 minutes, three or four times a day. Or use nasal irrigation: dissolve _ tsp. salt in 1 cup of warm water; pour this liquid into a small vessel or your cupped hand and inhale it through one nostril at a time (keeping the other nostril closed with your index finger). You can also tilt your head back and squirt the solution gently into your nose with a rubber-bulb syringe. The object is to get the water in through your nose and spit it out your mouth. (It may sound unpleasant, but it actually feels quite good, so long as the water used is nice and warm.)

Another treatment for sinus headaches is to boil two quarts to water in an open pot. Turn the stove off and add 15 drops of oil of eucalyptus, wintergreen, or peppermint to the water. Lean over the pot, covering the head with a towel, and inhale the steam. Do NOT use this treatment, however, if you are using homeopathy: aromatic oils might antidote the homeopathic remedy.

HEADACHE IN THE BACK OF THE HEAD, PRESENT UPON WAKING:
This headache is produced by high blood pressure. Discontinue all stimulants, including caffeine and tobacco. Practice relaxation techniques, including the Deep Breathing Exercise. Take 1,000 mg each of calcium lactate and magnesium at bedtime and 500 mg of each twelve hours later.

THROBBING HEADACHE: A vascular headache, of which the most common type is a migraine, this arises from an imbalance in the arteries of the head. (Cluster headaches are also vascular.) The vascular headache has severe pain, often on one side of the head. Associated symptoms include redness and tearing of the eye on the affected side, runny nose or nasal stuffiness, and visible swelling of the blood vessels on the affected side. The prescription drug ergotamine tartrate is effective for aborting or preventing migraine attacks, but it should not be used in people who have hypertension or renal disease. Vascular-type headaches can also result from caffeine withdrawal. These are not as severe as migraines, but they can last for a day or more. See Vascular Headache Treatment.

ALLERGIC HEADACHE: This usually feels like a dull ache over the forehead and cheeks. Migraines can be precipitated by allergic reactions and such other factors as emotional stress, hypothyroidism, fatigue, bright or flickering lights, high altitudes, cured meats, chicken liver, pickled herring, monosodium glutamate, red wine, dairy products, port, beer, eggs, citrus fruits, corn, onions, nuts, tomatoes, fish, and peanuts. Threat with hydrotherapy (Vascular Headache Treatment) and try to see if you can figure out what is triggering the headache so as to avoid it in the future.

STEADY PAIN COMING UP FROM THE NECK & BACK OF HEAD: This usually indicates a tension headache, especially if it begins in the afternoon or early evening in response to the day’s stresses. Eliminate caffeine from the diet. Use the Deep Breathing Exercise and/or biofeedback to reduce muscle tension in the shoulders, neck and scalp. Use massage, especially shiatsu or Trager work, to further reduce muscular tension. Hydrotherapy (Tension Heachache Treatment) can also be effective in relaxing muscles.

DEEP BREATHING EXERCISE

For tension and hypertensive headaches as well as insomnia:

1. Place the tip of your tongue against the roof of your mouth, about _ behind your front teeth. Keep it there through the entire exercise (you’ll be exhaling through your mouth, around your tongue).

2. Exhale completely through your mouth, making a whoosh sound.

3. Close your mouth and inhale quietly through your nose to the count of four.

4. Hold your breath to a count of seven.

5. Exhale completely through your mouth again, slowly, to a count of eight.

6. Repeat this cycle three times.

[Adapted from: Dr. Andrew Weil, Natural Health, Natural Medicine (1990), pp. 291-2.]

HYDROTHERAPY

HEADACHE PREVENTION
Keep extremities warm at all times. Weather changers, cold air, and cold drafts can cause headaches in susceptible people. Keep on a regular schedule of meals; avoid eating between meals. Avoid heavy or rich foods or too much protein. Avoid constipation, another source of headaches, by keeping to a diet rich in whole grains and raw fruits and vegetables.

VASCULAR HEADACHE TREATMENT
At the very beginning of a headache, take a 20 minute immersion bath for feet (and hands and forearms, if possible). Using one basin for your feet and another for your hands and arms up to the elbow, fill with 1-2 gallons of HOT water to which 1 tsp. dry mustard has been added. At the same time you’re soaking your feet and hands in hot water, keep a COLD compress on your head.

If the headache continues to develop further, apply a hot water bottle to the base of the skull where it meets the cervical spine. At the same time, apply an ice-water compress to the face, temples, ears, and forehead. After three minutes, exchange these, putting a hot compress on the face and an ice-pack to the base of the skull. Do three sets of these alternating hot/cold packs. At the same time, soak your feet in a moderately hot foot bath.

If the headache persists or recurs, try applying one ice pack to the base of the head, a second ice pack to the forehead, and ice packs or ice-water compresses over both carotid arteries in the neck. Simultaneously, apply hot compresses to the face, covering both ears and forehead. Maintain these for 5-45 minutes, depending on how the headache reacts. If it lets up quickly, stop the treatment. If it persists, continue treatment. Always use these hot/cold compresses with a moderately hot footbath (103-106 degrees Fahrenheit).

Note: The idea behind hydrotherapy treatment is to draw blood away from the head and into the limbs, thereby relieving the congestion, throbbing, and pain. If these treatments seem too complicated, try a hot foot bath with chilled towels or compresses around the neck. Remember that hydrotherapy works best when there is maximum contrast between hot and cold, so keep the hot compresses and foot baths as HOT as you can stand them, and the ice packs or ice-water compresses as COLD as possible. Both have to be refreshed frequently, so it is best to have some help.

VASCULAR HEADACHE WITH NERVOUSNESS
Take a tepid or lukewarm bath for 20-45 minutes. Blot the skin dry rather than rubbing it. Drink a cup of red clover tea (Trifolium pratense) at the headache’s onset. Very soothing, red clover can usually be bought as a tea in health food stores.

TENSION HEADACHE TREATMENT
Use moist heat on the shoulders and back of neck for 20 minutes, followed by a massage of the neck and shoulders and gentle strokes of the fingers over the forehead and through the hair to relax the scalp. You can also massage the scalp with an electric massager.

Alternatively, you can use a steam pack made from a 30″ x 36″ piece of heavy cotton flannel, or wool-cotton fabric, or heavy Turkish towel, folded in thirds. The pack cover should be a soft piece of wool or acrylic large enough to overlap the pack. Head the pack material in a steamer. Cover the area of the body to be treated with a dry towel; place the pack over the towel and cover it with the pack cover. As the pack cools, reheat it in the steamer. (It’s a good idea to have two packs, so you can have one in use and one being reheated at the same time.)

[Adapted from: Drs. Agatha and Calvin Thrush, MD, Home Remedies: Hydrotherapy, Massage, Charcoal and Other Simple Treatments (1981), pp. 112-4, 63-4.]

HOMEOPATHY

 

Homeopathy is an old system of medicine that uses minute doses of different substances (animal, vegetable, or mineral) to stimulate the body’s own healing processes. Even though some of the substances used are toxic if taken in large amounts, homeopathic doses are infinitesimal and NOT TOXIC. Homeopathy is often worth trying first because it can be very quick acting when you choose the right remedy, and it won’t harm you.

Homeopathic remedies are usually in the form of small sugar-based pellets that are placed under the tongue and allowed to dissolve. Do not take then within 15-30 minute of eating, or drinking, or brushing your teeth. They taken dry, not with water, in contrast to pharmaceuticals. While you are taking homeopathic remedies, avoid coffee, anything containing menthol, eucalyptus, camphor, or mint – that includes most toothpastes, so use pure baking soda or purchase a homeopathic toothpaste from a health food store.

Homeopathic remedies are prescribed on the basis of VERY keen observation of symptoms. The following shows which remedies are appropriate for which symptoms, but it is far from a complete list. If the remedy you select is not working, consult a homeopath.

Take 3 pellets of the best-indicated remedy every half hour, until symptoms are relieved. As soon as the headache starts to feel better, STOP taking the remedy: it’s done its job, and more is definitely not better in homeopathy. If you experience no relief after two or three doses, STOP: you don’t have the right remedy or perhaps the right potency, and you need to consult a homeopath. (Consider consulting a homeopath or naturopath if your headaches are a chronic problem. Proper homeopathic treatment can eliminate the predisposition to develop headaches.)

Most, but by no means all, of the following remedies are available from health stores in potencies ranging from 6c or 6x to 30c or 30x. The higher number indicates a higher potency. Lower potencies may be repeated MORE often (3-4 times a day), whereas higher potencies are repeated LESS often.

If the headache is located at:

— the top of the head – try Cimicifuga racemosa

— in the back of the skull – try Gelsemium

— the temples – try Belladonna

— in the right half of the head – try Belladonna

— above the right eye – try Sanguinaria Canadensis

— above the left eye – try Spigelia

— in the left half of the head – try Spigelia

— alternating pain from one side of the head to the other – try Lac caninum

If the headache seems caused by:

— too much exposure to heat – try Antimonium crudum

— swimming in cold water or a cold bath – try Antimonium crudum or Rhus toxicodendron

— catching cold, especially from having the head uncovered – try Belladonna

— constipation – try Bryonia

— intellectual overwork – try Calcarea phosphorica

— cold and wet weather – try Dulcamara

— sunburn or exposure to the sun – try Glonoine

— strong odors – try Ignatia or Colchicum

— menopause – try Lachesis

— missing a meal – try Lycopodium

— anger, vexation, or annoyance – try Natrum muriaticum or Staphysagria

— a blow to the head, concussion, head injury – try Natrum sulphuricum (see your doctor)

— overeating – try Nux vomica

— eyestrain – try Onosmodium

— getting wet – try Rhus toxicodendron

— muscle fatigue – try Rhus toxicodendron

If the headache is improved by:

— a cool compress to the head – try Aloe socotrina

— moving around – try Rhus toxicodendron

— a nosebleed – try Melilotus officinalis (see your doctor)

— wrapping the head (for warmth) – try Silicea

— wrapping the head tightly (for pressure) – try Argentum Nitricum or Silicea or Pulsatilla

— walking outdoors – try Pulsatilla

— a warm compress – try Silicea

— urinating – try Gelsemium

If the headache is made worse by:

— menstrual periods – try Cimicifuga racemosa

— noise & light – try Belladonna

— coughing or moving – try Bryonia

— riding in a car – try Cocculus indicus

— drinking coffee – try Nux vomica

— the weather just before a storm – try Phosphorus

— eating meals or overeating – try Pulsatilla

— drinking tea – try Thuja

— drinking wine – try Zincum

— drafts of air – try Silicea

— stooping – try Belladonna, Bryonia, Pulsatilla or Spigelia

If the headache is accompanied by:

— a sensation the head is about to burst – try Cimicifuga racemosa

— throbbing and a hot head – try Belladonna

— throbbing in the carotid arteries of face and neck – try Glonoine

— a sensation a nail has been driven into the head – try Coffea cruda

— heavy eyelids – try Gelsemium

— a sensation of hammers beating inside the head – try Natrum muriaticum

— a sensation of the eyes being pulled back into the head – try Paris quadrifolia

— great thirst – try Bryonia

— the need to urinate – try Gelsemium

— visual disturbances or vomiting that burns – try Iris versicolor

— a ruddy, congested face, with a nosebleed – try Melilotus officinalis (see your doctor)

— watering or tearing of the eyes – try Pulsatilla

– shivering, shaking, or sensitivity to the cold – try Silicea

– diarrhea or cold sweats – try Veratrum album

 

Article By: IgA Nephropathy Support Network

High Intensity Burst Exercise is the Better Alternative to Cardio

may be the worst thing you can do if you are trying to lose fat, according to recent studies. In fact, if you want to gain weight, you should get on the or go out for a nice slow jog.

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Several new studies show that long and boring cardio workouts actually sabotage your body’s natural ability to burn ugly belly fat. Crazy right? Think about it…if you’re fed up and tired of not getting the results you want from your current workout, then keep reading. This cutting-edge research is going to change your life!

For years we have been led to believe that to lose fat you need to do cardio. The more the better, in fact. We have all seen that chart on our favorite cardio machine that reads: Fat Burning Zone. This is old science, taken out of context. What it should really say is this: By doing this you are teaching your body to store fat.

When you spend 30, 40 or even 60 minutes pounding away on a treadmill, you send your body a powerful signal to start storing fat instead of burning it.

This is because when you do cardio, your body reacts to the stress by suppressing a very important hormone that is produced by the thyroid to burn fat. When this hormone, called T3, is suppressed, your body starts gaining and storing fat immediately.

Now why would our bodies go and do something annoying like that? It’s because the body needs fat to function, and its automatic response to stress is fat storage for survival.

According to a study in the European Journal of Applied Physiology: People who performed intense cardio suffered from decreased T3 hormone production.

But that’s not all…

Doing the same intensity , or cardio, will make your body more efficient at burning calories at that pace. Your body adapts and becomes smarter in how it uses its fuel. If your goal is to burn fat, you definitely don’t want your body to become more efficient. Less efficient equals more fuel used/calories burned.

Doing cardio also puts massive amounts of stress on your body.

— It puts continuous jolting stress on your joints
— It causes scarring of the heart tissue which can lead to a heart attack
— It causes your body to release high levels of . High levels of have been linked to heart disease, cancer and visceral belly fat. (That is the really bad, organ-choking kind of fat)

One study even suggests that if you jump out of bed every morning at the same time to go for a run, your body knows what to expect and begins to stress out, releasing cortisol and hanging onto fat, before you even start your run. Super rude!

If that weren’t enough…cardio increases your appetite.
This is a physical as well as an emotional response. Your body craves it, and you believe you earned it…which isn’t true. In fact, most folks end up eating an average of 100 calories more than they just burned off.

Perhaps worst of all, after 20 to 30 minutes, most classic, steady-state cardiovascular exercise begins to chew up your precious, calorie-burning muscle.

Shocking to realize that something you believed was the ultimate weight-loss tool ends up being the ultimate weight-gain tool, because the moment you chew up that muscle, you are in a metabolic free fall. Muscle is active tissue that burns 6 calories/per lb per day. Fat, on the other hand, burns only 2 calories/per lb per day.

equals a slowed and fat storing. After the age of 20, the average person loses one-half to seven-tenths of a pound of muscle a year anyway. That’s 5 to 7 pounds a decade.

The news is even worse for women. As we approach menopause, the rate at which we lose muscle doubles, which is why so many women begin to gain weight right around that time of life.

Just in case you need one more reason to stop doing cardio, consider this:

A recent study in the Journal of Strength and Conditioning Research found that cardio causes immense oxidative damage and a flood of to the body.

Free radicals are molecules that cause rapid aging in your body. During your “healthy” cardio routine your body is filled with free radicals which cause damage to your organs, damage your skin and not only make you look older but actually do make you get older faster!

So if you’re interested in losing weight you you should cut back on classic cardiovascular exercise. Throw out your treadmill, or better yet, give it to someone you don’t like since cardio just doesn’t work if your goal is long-term weight loss.

Now you need to know what you should be doing……Don’t jog…. sprint! Train with weights. Do intervals, or better yet, high intensity interval !

If you want to lose fat you need to increase your metabolism by lifting weights and signal your body to burn fat with short high intensity bursts or .

Not only will you save your joints, protect your heart, look younger and feel better, you will do it in half the time!!

Article By: Dana Fullington, a certified personal trainer, nutrition and coach. She offers personal training and small group training through Small Group Fit Club. Contact her at personaltrainerdenver-dana.com.

Stretching for Back Pain Relief

Almost everyone can benefit from stretching the softtissues – the muscles, ligaments and tendons – in the back, legs, buttock, and around the spine. 

The spinal column and its contiguous muscles, ligaments, and tendons are all designed to move, and limitations in this motion can make back pain worse.

Patients with ongoing back pain may find it takes weeks or months of stretching and other back exercises to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of back pain will usually follow the increase in motion.

General Tips for Stretching to Relieve Back Pain

Keep the following in mind when starting a stretching routine as part of a program of back exercises:

  • Wear comfortable clothes that won’t bind
  • Stretching should be pain free; do not force the body into difficult positions
  • Move into the stretch slowly and avoid bouncing, which may actually tear muscles
  • Stretch on a clean, flat surface that is large enough to move freely
  • Hold stretches long enough (20-30 seconds) to allow muscles or joints to become loose
  • Repeat the stretch, generally 5-10 times

If one already has low back pain or neck pain, it is best to check with a physician or physical therapist to discuss whether the following neck, shoulder, and lower back pain exercises should be done.

Article By: Spine Health

Fibromyalgia Healing Soup Recipe

chico_massage_therapeutic_pain_relief_relaxation_therapy_chronic_pain_stress_fibromyalgia_1It’s estimated that 5-10 million Americans suffer from fibromyalgia, and the majority of them are women. Fibromyalgia is the existence of chronic fatigue, muscle pain, joint pain, and other unexplainable pains in the body. Oftentimes, these symptoms lead to others, like migraines, depression and chronic fatigue. The effects of this disease often illicit diagnosis very similar to osteoarthritis, tendinitis and bursitis. If you experience problems like the one listed above, always consult your physician.

While there is a blood test some doctors use to determine if a patient has this disease, not much is known on the treatment and possible cure for fibromyalgia. Most treatments resort to treating the symptoms. There are only a few medications FDA approved to treat this illness. 1 is used as a general pain reliever for several different disorders. The other two might fall under the category of “anti-depression” medication.  Always consult your doctor for a professional opinion.

Similar to migraine headaches, and chronic fatigue, fibromyalgia is sometimes shrugged off and not taken seriously by friends, family, and even some physicians. If you read around on some blogs and forums however, it seems many people are experiencing debilitating pain and discomfort, to the point of needing to quit jobs and drop out of school.

Some experts have noticed that many additional health conditions are affecting fibromyalgia patients. These are gluten intolerance, gout, and restless leg syndrome. This leads some to believe that removing the following foods from our diets could help relieve the symptoms of fibromyalgia:

chico_massage_therapeutic_pain_relief_relaxation_therapy_chronic_pain_stress_fibromyalgia_31. Sugar

2. Gluten

3. MSG

4. Caffeine

5. Dairy

And in terms of easing pain and discomfort, I always recommend Nature’s pain relief foods:

chico_massage_therapeutic_pain_relief_relaxation_therapy_chronic_pain_stress_fibromyalgia_31. Turmeric

2. Sage

3. Ginger

4. Cayenne

5. Cloves

Here is how to prepare our specially created Fibromyalgia Healing Soup Recipe just for you:

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Fibromyalgia Healing Soup Recipe
Author: Drew Canole
Recipe type: Soup
Ingredients
  • 1 tbsp Coconut Oil
  • 1 knuckle Ginger
  • 1 knuckle Turmeric
  • 4 cups sodium free veggie broth
  • 2 stalks of scallions
Instructions
  1. Prepare all the ingredients.
  2. Preheat the pan to medium heat.
  3. Add some powdered ginger and turmeric together with the coconut oil.
  4. Add the veggie broth letting it boil.
  5. Reduce the heat, and add turmeric root into it.
  6. Add the sliced scallions.
  7. Transfer to a clean container.
  8. Enjoy!

 

Article By: Fit Life

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