Some symptoms include difficulty waking up in the morning, overeating & oversleeping, lack of energy and difficulty concentrating, withdrawal from family and social activities that are enjoyed otherwise.

Reasons for Seasonal Affective Disorder are many. Less exposure to light means lowered Serotonin levels. Lack of Serotonin is one of the key components in depression. Less exercise decreases the amount of endorphins in your body. These chemical changes are key ingredients to bringing on SAD

There are many ways to treat SAD. Light Therapy, exercise, time outside, eating a diet with extra  green leafy vegetables, taking nutritional supplements that support your endocrine system. Bodywork can also help. Massage, aromatherapy and reflexology have been shown to be help with SAD.  Here are some reasons why:

~Massage Therapy: Bodywork helps you slow down, relax and recharge. It helps reduce stress, anxiety and depression. Compassionate Human Touch is often helpful for someone to know that everything will be all right!

~Aromatherapy: Many essential oils have anti-derpressant properties and can be quite useful in lifting the moods of the winter. I find the Citrus oils the best to combat this disorder. You can use them in many ways from diffusing them into the air, using in your cleaning products or in an aroma-massage.

~Reflexology: has been used dating back to the Egytpians to treat many aches and pains. Due to it’s natural healing ability, reflexology helps our bodies to release endorphins which naturally bring balance back to our own selves.

(It is important to note that if symptoms of SAD go on for more than a few weeks, it is important to seek professional help immediately. And that using some of these tips for helping alleviate the symptoms of SAD should be done with the support of trained professionals.)

As always, Self-care is critical to maintaining optimum health & wellness with this disorder and/or in general. Part II (next week) of Got the Blues This Winter? Will talk about how to attack it with other self-care options.

Do you or anyone you know suffer with SAD’s? What have you done that you have found helpful to manage the symptoms and bring you back into balance? I’d love to know!

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Couples massage is a trend that has taken over the ‘spa’ industry over the last 5 years. These treatments are offered in a suite or office large enough for two tables. You and your spouse, partner or friend receive a massage given by your own personal therapist.

There are pros and cons to receiving a therapeutic and relaxing massage in the same room at the same time. You and the person you will be sharing this experience with need to understand this to gain the maximum benefits from your time together and with your therapists.

The benefits include:

• A comfortable way to introduce massage to someone who might not be willing to receive one without the support of another person there at the same time
• Time with someone you don’t often get a chance to see
• Sharing an experience with a partner
• Receiving healing and relaxation together
• Co-coordinating a time when a massage is convenient for both parties
• For couples, it may renew and inspire passion

Some concerns that should be considered:

• Many consider a ‘massage’ their own personal time and may not want to share it with someone
• People may find it distracting to have a partner in the room
• Some might find it difficult to communicate effectively with their therapist with a partner in the room
• Difference in expectations of using the time to ‘catch up’

~one might want to chat; the other to zone out
~one might find it uncomfortable to share stories in front of therapists

Before you schedule an appointment, consider these pros and cons & talk with the person you want to share this time. It may be a better idea to try to schedule individual massages at the same time and then catch up with a nice lunch or dinner afterward.

We want to know, have you ever had a couples massage? If you did, what was good about it and what could have been improved upon?

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The ankle: it’s strong and resilient and, if you are lucky, you will have no challenges ever. However, many activities or conditions can lead to sprained and challenged ankles.

• Poor alignment of the bones of the feet creates being prone to ankle sprains.
• High arches amkes the ankle less steady and prone to injury.
• Instability from excessive flexibility at the ankle joint, which may come from stretched or inherited loose ligaments, increases the likelihood of a sprain as well.

• Weak or chronically tense calf and shin muscles,  increase the vulnerability to injury in the foot
• Muscular imbalance in the lower leg
• Wearing high-heeled or platform shoes.
• Or EVEN a slip on the ice or accidental trip can badly sprain an ankle.

So, what to do? RICE, rest, ice, compression and elevation, is the best answer. If you sustain an injury and you know it, ice your foot as soon as possible. Place a compression bandage (ace) around it enough to feel the pressure but keep circulation flowing to the toes and elevate it above your heart.

Do not delay seeing a physician. Most times, you will need to control the inflammation, use corrective boots, crutches or walker and not weight bear for a time, and sometimes corrective surgery may be necessary. It’s important to get the right diagnosis to determine what the best course of action is. When you are ready to begin rehab, seek a professional. You can also combine this with soft tissue massage by a therapist who has training specific to the foot. The foot has over 28 bones in it and multiple muscles, tendons and ligaments. Advanced knowledge of this is necessary for your success in healing and healing quickly.

Here are three simple exercises you can do sitting at your desk that will prevent injury. Once you’ve sustained an ankle injury and recovered from it, it will be necessary to keep it as flexible and as strong as possible for the future. Doing these exercises daily will help your ankles from becoming your Achille’s Heel.

Exercise To Keep your Ankles flexible & Stable*
The foot and ankle are primarily controlled by the muscles of the shin and calf. To increase the flexibility  of the ankle, the following exercises should be performed daily.

• Ankle circles — While sitting in a chair, cross the injured leg over the good leg. Rotate the foot in as wide a circle as you can both clockwise and counterclockwise. Begin with 10 circles in each direction. This exercise is effective in preventing poor scar tissue formation if you’ve sustained an injuryand keeping it flexible.

• Ankle flexion — Sitting in a chair with the leg crossed as above, flex the ankle so the toes come toward the knee. Hold the flexion for one or two seconds, then point the foot and hold the point for one or two seconds. Begin with five repetitions of flexing and pointing and then rest.

• Heel raises — Stand holding on to something for balance. Without bending the knees, rise up onto the balls of the feet. Keep the feet parallel. Stay there for a moment and come down again. Begin with five repetitions and then repeat this same exercise with the knees slightly bent. Build it slowly to eight repetitions of five.

*If you’ve sustained an injury or have existing joint challenges, consult a physician before beginning this or any exercise program.

I know personally how important is to take care of ankles before and after an injury. It takes time and effort but in the long run is so vital to being able to have a great day and have fun! If you have any questions, please call. I’d love to support you in healing!

Have you ever sustained an ankle injury? What have you done to ensure your continued ankle health? Have you ever seen a massage therapist who has trained in ankle rehabilitation?

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Here are some ideas on the kinds of bodywork and simple common sense to help you stay healthy this winter season. Keep those germs at arms length and bolster your body and you’ll have a great winter!

BODYWORK:

Get a massage: Many studies have shown therapeutic massage to boost the immune system. A 1996 study on HIV/Aids patients showed an increase in beneficial immune system cells after receiving regular massage sessions. Massage can also be great when you are getting over being sick, to help your body recover more quickly.

Receive Specialized bodywork: Massage is good but advanced bodywork specifically addressing your immune system is even better. Here are just a few kinds:

Raindrop Therapy: uses essential oils have immune boosting properties, and because of the application of the oils in this treatment, they immediately affect the body and immune system, leaving you feeling refreshed and energized. This is a great treatment to help you get over a lingering cold or flu, or to be used proactively to strengthen the immune system.

Reflexology: Reflexology is a gentle, relaxing therapy using pressure applied to specific points on the feet, face, ears or hands that brings all of the complex systems of your body back into balance. Reflexology is a very relaxing treatment that can help boost the immune system and give you an incredible sense of wholeness and wellbeing. In My Facial Reflexology treatments, there is one step that is devoted entirely to supporting the lymphatic system

Lymphatic Drainage Massage: is a type of massage which is designed to promote the healthy flow of lymp throughout the body. This form of bodywork helps to eliminate blockages in the lymphatic system while also helping to pull out toxins within your body.

And of course, there is common sense but in our hectic lifestyles common sense can be difficult to implement! So as a reminder, try:

Using Essential Oils as a lifestyle habit: helps exponentially support your healing processes. Remember how Mom’s use of Vick’s vapo rub to help you? It’s active ingredients of camphor, eucalyptus oil and menthol were the reasons. Using therapeutic grade essential oils ~proactively ~ that have properties that support your immune system will fend off this year’s cold and flu’s.

Washing your hands & keep them away from your face: Yes, our mother’s were right. Keeping germs at a minimum can help keep  them from entering your system.

Taking your vitamins: from fresh whole foods. But, let’s be honest, none of us get what is necessary in our daily diets. And, your body needs the appropriate fuel to keep your immune system functioning at it’s best level possible. Taking a daily multi vitamin will help bolster your immune system.

Drinking Plenty of water: I know we all hear this all the time, but I think that this is the single most important factor in the health of your immune system and you body in general. 8-10 glasses a day!

Think Positively: Research has shown that heart patients who are optimistic about their recovery are more likely to live longer than their counterparts according to researchers at Duke. So, Have a good Laugh, watch a comedy that you resonate with and while it’s really hard to not have negative thoughts, when you do replace them with positive self-talk.

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Aromatherapy is the holistic application of essential oils for wellness and healing. One must be careful not to mistake this for things that just ‘smell good’.  There are many goods out there now (candles and room deoderizors) that espouse to be good ‘aromatherapy’. While they may smell good, they do not have the therapeutic benefits that can only be found with using non-synthetic, quality essential oils.

Acupressure is the stimulation of the body by placing constant pressure on points on the body.  Most commonly these points are considered to be those that run along meridians. They may also be neurovascular points or trigger points or reflexive points. By placing direct pressure on these points, the nervous system sends a message to the brain to make a change in the body via that points responses.

Combine Aromatherapy & Acupressure together and you create positive healing changes. Here’s just one tip for you when you are having a stressful day. Try this 3 Step Process:

1. Open a bottle of therapeutic grade lavender and place on the table or desk in front of you.



2. Then find these two neurovascular points on your own forehead. They will be located directly above the inside of the eye along the top ridge of your forehead.



3. Apply steady pressure to the point. It does not have to be deep but should be felt. Then, while maintaining pressure on this point. Breathe in the lavender slowly and breathe out deeply. You can do this for 3-5 minutes. Blood will be restored to the fore-brain ~ the area that deals with creative thinking. After doing this, you will be invigorated to return to the task at hand with clear and precise thinking.

If you want to know more about how you can combine these two modalities to create healing and wellness. Join me this Saturday for a fun interactive workshop on Aromatherapy & Acupressure! Check it out here. Or call me to discuss ways that would help benefit your unique situation.

When it comes to Aromatherapy, it’s all about what smells you like and finding an essential oil that will help your particular situation and likes. To exponentially create the healing effect you’d like, add acupressure points to your aromatherapy and see how just 3 minutes can make a huge difference! How and when can you add this into your life for relaxation and wellness? Let me know!

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What are these points?

Acupressure points are the points used in the ancient art of acupuncture. They can be used without needles by pressing upon them. Fingers gradually pressing upon these key healing points help to stimulate the body’s natural healing processes. It is a great self-care treatment (Acupressure;s Potent Points is a great reference book) and very effective for stress-related illnesses and boosting the immune system.

Reflexology points & zones involve stimulating areas of the feet, hands, ears and face with pressure. The areas stimulated reflexively work on areas  in the body. An example is the fingertips reflexively work on the sinus and head issues. By applying pressure to these points, one can stimulate healing. They can be treated as a unique bodywork session or integrated into therapeutic massage to assist in one’s healing and wellness.

Myofascial Trigger Points are “knots”. It’s a small patch of contracted muscle tissue that is irregularly aligned. This patch becomes irritated because the blood supply is cut off. Put enough of these areas together and this collection becomes the cause of myofascial pain syndrome. The “Bible” for these points is Travell’s Myofascial Pain & Dysfunction. I received my copy as a graduation present from massage school in 1996. It’s a reference tool that any therapist who works on trigger points must have and must refer to often.

These points can be triggered by your own self care. Finding a spot that causes pain, placing and holding tension there until the pain is diminished. Your bodywork therapist can help educate you about what points you can treat to help your healing process.

Used individually or in conjunction during a treatment, any of these points can exponentially help the healing process during your therapeutic massage sessions. A therapist who has this variety of knowledge can also support you by showing you how to utilize these in a self-care treatment.  What type of points would you like to use and on what ailments do you want to use these?

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Resolution, in this sense, is the commitment made to one’s self at this particular time of year. “I’m going to lose 10 lbs” one might declare or “I’m going to keep my checkbook in order.” It seems easy, right? But, in theory, it can be hard for everyone to achieve that resolve however diverse they may be. What we all have in common is the HOPE that something will change, and life will be different (and better) in the upcoming year.

Self-improvement does not come without some commitment. Many talk about them, less begin them and more fall short of their goals. Why is this?  A resolution must be made in accordance you’re your deepest desires. When they are made without inner-thinking, foresight and planning, it will be hard to get the best result you deserve.

Here’s a simple approach using Reading a Classic Novel once a Month as an example.

1. Declare it! Write it down and post it where you will see it.

“I will read one classic novel each month this year” and put it in the space where you read.

2. Prepare it! Create the list of books you would like to read.

Research authors, genres, and only include books that will EXCITE you.

3. Plan it! Create the calendar for it. Is there one month where you know you have a lot of other commitments? One month slower? Put the novel that has the most ‘girth’ to it – longer or more challenging reading in a slower month. Too, when are you going to do this. AM, PM one evening a week?

Macbeth, for me, should be placed in February. It’s a slower month for me and that novel would be far too involved to be reading in September when I have two conferences to attend. For me, reading novels has to be done on the weekend, if I tried putting it in every Tuesday, it would not happen!

4. Start it! There is not time like the present.

Even if you have not completed 2 & 3. Begin with the end in mind and open that first novel!

5. Revisit it ~ Adjust ~ And be kind to Yourself. All plans need adjustments according to what life puts in your path.

It doesn’t mean to give up completely on your resolution. You may need to tweak your time line or change the end result as it fits with new plans.
“There is no time like the present”

If Macbeth doesn’t get read in February, revisit when you can read it. Or take it off your list. You’ll still read 11 amazing novels as time goes by this year!

These action steps can be applied to whatever your New Year’s Resolutions are. Let me know what your New Year Resolves are and how these steps can help you achieve them!

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During the errand and event filled holiday season, it can be even harder to find that time. Seemingly, the proverbial holiday list never seems to get shorter. There is a lot you can do for self-care by taking simple breaks throughout the day that are focused on YOU and YOUR ENERGY!

You might not be able to physically get away but you can mentally. You only need to find 3 minutes. Here are eight ways to find those 3 minutes and 8 ways to take a mini vacation:

8 Ways to find 3 minutes in your day:

• In the bathroom in the morning.
• In the car, before getting out of it at work
• Just before a meeting
• Just before sitting back at your desk from lunch
• Getting into the car after the workout in the gym
• While waiting for the kids –at the bus stop, at an after school class or sporting event
• After washing the last dish after dinner or after a load of laundry is put in the dryer
• Just before you close your eyes to sleep

8 Ways to take a Mini-Vacation is as little as 3 minutes!

• Go for a brief walk around your home, office or even in the parking lot after grocery shopping
• Stand tall, breathe in and out deeply, swing your arms in rhythm with your body
• Light an invigorating candle
• Pull an oracle card & reflect upon it
• E-mail or DM a good friend you haven’t talked to in awhile and just say “HI”
• Sit Up straight and do two slow neck rolls one way and reverse
• Do a face massage-pay particular attention to your eyebrows, your temples and long slow pull on your ear lobes
• 10 deep Healing breathes
• Stretch your arms up high and drink in the energy and spirit the sky has to offer

What other ways can you find time or give yourself a moment of self-care this holiday season and throughout the year?

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The reason why scent is so good at inducing changes in moods is because olfaction has a more direct and immediate connection to the area of the brain that processes emotion than any other sense does. It has a connection to memory as well. Utilizing scents that stir the spirit or calm the soul is a very personal matter. One person may love lavender because it reminds them of a lazy summer day. Other’s may not like it as it may remind them or a particularly unhappy time. Blending oils is as much an art as it is a science because of these factors.

If you are having challenges manifesting your desires for a warm and wonderful season. Consider using essential oils. There are many ways to do so. Try having an aromatic therapeutic massage. Diffuse oils into the air. Use an aromatherapy oil blend while showering. Use as potpourri (one of the best ways this holiday season!) Find a candle that resonates with you and burn it.

Tips to Support Your Health, Relaxation & Joy!  Combine the amounts of the essential oils listed below (or a multiplier of each), add to a diffuser and breath in the aromas to support your spirit.

For Seasonal Blues ~ the reality of the holidays is that it can be a difficult time for those who are not with their loved ones or who have painful past memories. Lift your spirits with:

Using 3 drops of Bergamot, 1 drop of Neroli & 1 drop of Jasmine

To Reduce Stress ~ It’s only natural to feel this as the holiday season begins. So much to do, people to see and life’s daily challenges continue. Combat it by:

Using 3 drops lavender, 3 drops Tangerine and 1 drop chamomile

To Combat Anxiety ~ when you KNOW you need to slow down and take a deep breath before the activities of the season take their toll:

Use 4 drops of Lavender, 2 drops of Ylang ylang and 1 drop of Bergamot

To Support your Immune System: Tis the season for Joy and Sneezes. As we get busier, our immune system goes into overtime to combat seasonal colds. Support it by:

Using 4 drops Eucalyptus, 4 drops Pine and 3 drops lemon

To Savor the Spirit of the Season ~ One of the best ways to magnify your Joy this season is with aromas. Delight your househould with:

Use of 3 drops of Mandarin, 2 drops of Clove and 1 drop of Cedarwood

If you need support or have any questions, please don’t hesitate to call the office! I’m more than happy to help support your needs. How are you going to have a Happy & Fragrant Holiday?

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Over 45 million Americans report they deal with chronic headaches ~ of these 60% say that these headaches are migraines.

Bodywork treatments available to these 45 million Americans. Massage therapy has long been described as a non-invasive way to manage the pain associated with tension headaches & migraines. But what kind of ‘massage’ therapy helps?

Swedish massage relieves tension and thereby can alleviate some headaches caused by life’s stress. Massage of this type relaxes abnormal tension in the muscles in areas commonly associated with headache pain. These areas include the neck, shoulders, trunk and jaw.

Myofascial release, a gentle pressure applies slowly along the fascia to elongate this part of the muscle tissue, eliminates pain and restores motion to areas of restriction. This technique done to areas in the neck and at the base of the skull are highly effective for decreasing tension leading to headaches.

Craniosacral therapy has been helpful in decreasing the symptoms of headaches and migraines. This light pressure approach, very simplistically, works by rebalancing the fluid in the dural tube of the spine thus allowing for restrictions to be lifted and they craniosacral system to function optimally.

Facial Reflexology is known for a way to balance hormones and thereby reduce migraines which are induced by imbalanced hormones. This is achieved by balancing the Chinese meridians and using acupressure points on the face. Balancing this system brings back homeostasis to the glands and encourages regular functioning. With this comes relief from the imbalance of hormones associated with migraines.

Neuromuscular therapy also know as Trigger Point therapy can work adhesions that are directly responsible for the muscular tension associated with headaches and migraines. This technique is particularly helpful in working with pain associated with temporal mandibular dysfunction.

Along with these techniques, stretching can be effective. That is why a bodyworker may incorporate passive movement to your neck and shoulders to create relief in the muscle tissue causing the stress. This type of therapy works adhesions that are directly responsible for the muscular tension associated with headaches and migraines.

Self-Care is also important. A simple relief strategy includes:

• Starting by placing your thumbs on your cheekbones close to your ears, and use your fingertips to gently apply pressure and rub the temples (the soft spot between the corner of your eye and your ear).
• Using very firm pressure and a tiny circular motion, gradually move your fingers up along your hairline until they meet in the middle of your forehead, massaging your entire forehead and scalp as you inch along.

If you are looking for some conclusive evidence see this publication in the American Journal for Public Health.

Many times a Combination of techniques is best to offer the most comprehensive non-pharmaceutical approach to alleviating headaches whatever their cause with bodywork.  If you have any questions about which approach would work best for you or for someone you love, Call our office and we can guide you toward a solution that best fits your needs.

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