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Benefits of MassageChildren and Massage Source: Associated Bodywork and Massage Professionals
5 Most Surprising Reasons to Drink Water
By Paula Spencer Scott, Caring.com senior editor
Of all the food and beverage choices you face every day, what's calorie-free, virtually cost-free, and, oh yes, essential to keeping you alive? Plain ol' water. But those aren't the only reasons to drink it.
"Water drives basic body performance," says Beth Reardon, director of nutrition for Duke Integrative Medicine, part of the Duke University Health System. "All of the systems in the body require water for proper functioning, and so do 90 percent of all chemical reactions in the body."
Here are five surprising reasons to quench your thirst with water:
1. It will help you de-stress.Why: Being sure to sip water throughout a stressful day can soothe stress-induced symptoms as diverse as headaches, tense muscles, fuzzy thinking, a pounding heart, and low energy. That's because stress taxes all your basic body systems -- and when you're dehydrated, the effects are magnified.
Given that more than half your body weight is water, Reardon says, "just a 2-percent reduction in hydration has a dramatic impact on energy levels and cognitive function." And dehydration further raises levels of cortisol -- the "stress hormone."
Water won't wash your stressors away. But it can provide you with more energy, ease tension, slow breathing, and reduce the strain on your heart.
Water-drinking tip: "Eight by eight -- eight 8-ounce glasses a day -- is a good general rule of thumb," Reardon says, "but it's a myth that's the magic amount for everyone, because there are so many variables." The "right" amount for you depends on factors including your age, your activity level, your health level, medications you're taking, and the weather. So how do you know if you're drinking enough? Follow your thirst, and know that you're on the right track if you have straw-colored urine, Reardon says.
2. You'll lose weight.Why: In a 2010 study of adults aged 55 to 75, drinking two 8-ounce glasses of water before meals was associated with almost four pounds more weight loss in 12 weeks than in a control group who ate a similar diet but didn't have the pre-meal H20. Participants drank an average of 1.5 cups of water a day before the study.
In part, the Virginia Tech researchers say, water is filling, so you feel fuller and eat less. An earlier study found those who drink water before meals consume an average of 75 fewer calories per meal. (Make that twice a day over a year, and that could add up to 14 pounds!) The Virginia Tech scientists also believe the water drinkers began swapping this zero-calorie beverage for sodas and other caloric beverages.
What's more, when you're well hydrated, your body is working closer to maximum efficiency -- enhancing aspects of weight loss, like digestion and muscle function, when you exercise.
Water-drinking tip: For variety's sake, try flavoring your water. Drop some fruit into a pitcher and let it sit a few minutes -- lemons, oranges, watermelon, and berries all work well. Or let an herbal or flavored green tea bag steep in unheated water to accent the taste.
3. You'll be less apt to get sick.Why: Hydration keeps your mucus membranes in top working order -- they're gatekeepers to the natural defense system that helps keep out germs such as cold and flu viruses. When these tissues dry out, germs can more easily penetrate to the nasopharynx, where the nasal passages and mouth meet. And if you catch a bug anyway, the severity of your illness is more likely to be lower if you've been drinking a lot of water.
Water is an especially smart health move when you're traveling. Most commercial planes fly at elevations between 30,000 and 35,000 feet, where humidity is 10 percent or lower. That means you're breathing dry air in a tight space filled with germs from dozens of people. Water keeps your mucus membranes moist -- and your defenses high -- even in that challenging situation.
Water-drinking tip: Bring an empty water bottle with you to the airport that you can fill for free once you're past security. Or buy the biggest bottle you can right before you board, and aim to finish it by flight's end. Don't hesitate to ask the flight attendant for refills while you're in the air.
4. You'll be more comfortable.Why: It doesn't matter if the water you sip is hot or ice-cold. The act of drinking it will keep you warmer on a cold day -- and cool you off on a hot one.
"Your internal thermostat works better when you're well hydrated," Duke nutritionist Beth Reardon says. "Water helps regulate body temperature."
The body's temperature-regulating system, governed by the hypothalamus in the brain, is constantly picking up information that allows it to make adjustments to maintain a fairly steady core temperature. Hot sun? You'll sweat to cool down. Hatless in snow? The hypothalamus will know you're losing heat through your head and work to produce extra energy, such as shivering.
But these mechanisms work less well if you're dehydrated – and dehydration is a common risk for people of all ages, in winter as well as summer. In cold weather, for example, you lose water vapor through your breath. And many people tend to drink less water in cold weather because they don't think they need it as much as on hot, sunny days.
Water-drinking tip: Start by swapping out one soda, cup of coffee, or high-calorie hot chocolate a day with an equal amount of water. Carry a bottle of water with you all day long as a visual reminder to pause and sip. Sip more when you're physically active, whether in water, snow, or any weather condition.
5. It will help regulate your blood pressure.Why: In 2010, the American Red Cross discovered that when blood donors were given 16 ounces of water to drink before giving blood, there was a 20 percent drop in fainting after the procedure. That was an important finding for them, given that many of those who faint then chalk blood donation up as a bad experience and never return to give again.
It's not entirely clear what mechanism is at work. But the Red Cross was inspired to conduct a study after researchers at Vanderbilt University noticed that drinking water activated the sympathetic nervous system -- related to the "fight or flight" system that makes you more alert, elevates blood pressure momentarily, and boosts energy. Fainting after donating blood is often connected to a drop in blood pressure, and they theorized that the water would counter that effect.
(Not drinking enough water on a regular basis can also raise blood pressure. That's because dehydration causes blood vessels to constrict as the body strives to conserve water that it loses through perspiration, urination, and breathing. When blood vessels constrict, however, the heart pumps harder, bringing blood pressure up.)
Water-drinking tip: Start your day with a glass of water for a simple energy boost that remedies any dehydration that may have occurred overnight. Keep a filled glass or bottle on your nightstand or an empty one next to the bathroom sink.
Of all the food and beverage choices you face every day, what's calorie-free, virtually cost-free, and, oh yes, essential to keeping you alive? Plain ol' water. But those aren't the only reasons to drink it.
"Water drives basic body performance," says Beth Reardon, director of nutrition for Duke Integrative Medicine, part of the Duke University Health System. "All of the systems in the body require water for proper functioning, and so do 90 percent of all chemical reactions in the body."
Here are five surprising reasons to quench your thirst with water:
1. It will help you de-stress.Why: Being sure to sip water throughout a stressful day can soothe stress-induced symptoms as diverse as headaches, tense muscles, fuzzy thinking, a pounding heart, and low energy. That's because stress taxes all your basic body systems -- and when you're dehydrated, the effects are magnified.
Given that more than half your body weight is water, Reardon says, "just a 2-percent reduction in hydration has a dramatic impact on energy levels and cognitive function." And dehydration further raises levels of cortisol -- the "stress hormone."
Water won't wash your stressors away. But it can provide you with more energy, ease tension, slow breathing, and reduce the strain on your heart.
Water-drinking tip: "Eight by eight -- eight 8-ounce glasses a day -- is a good general rule of thumb," Reardon says, "but it's a myth that's the magic amount for everyone, because there are so many variables." The "right" amount for you depends on factors including your age, your activity level, your health level, medications you're taking, and the weather. So how do you know if you're drinking enough? Follow your thirst, and know that you're on the right track if you have straw-colored urine, Reardon says.
2. You'll lose weight.Why: In a 2010 study of adults aged 55 to 75, drinking two 8-ounce glasses of water before meals was associated with almost four pounds more weight loss in 12 weeks than in a control group who ate a similar diet but didn't have the pre-meal H20. Participants drank an average of 1.5 cups of water a day before the study.
In part, the Virginia Tech researchers say, water is filling, so you feel fuller and eat less. An earlier study found those who drink water before meals consume an average of 75 fewer calories per meal. (Make that twice a day over a year, and that could add up to 14 pounds!) The Virginia Tech scientists also believe the water drinkers began swapping this zero-calorie beverage for sodas and other caloric beverages.
What's more, when you're well hydrated, your body is working closer to maximum efficiency -- enhancing aspects of weight loss, like digestion and muscle function, when you exercise.
Water-drinking tip: For variety's sake, try flavoring your water. Drop some fruit into a pitcher and let it sit a few minutes -- lemons, oranges, watermelon, and berries all work well. Or let an herbal or flavored green tea bag steep in unheated water to accent the taste.
3. You'll be less apt to get sick.Why: Hydration keeps your mucus membranes in top working order -- they're gatekeepers to the natural defense system that helps keep out germs such as cold and flu viruses. When these tissues dry out, germs can more easily penetrate to the nasopharynx, where the nasal passages and mouth meet. And if you catch a bug anyway, the severity of your illness is more likely to be lower if you've been drinking a lot of water.
Water is an especially smart health move when you're traveling. Most commercial planes fly at elevations between 30,000 and 35,000 feet, where humidity is 10 percent or lower. That means you're breathing dry air in a tight space filled with germs from dozens of people. Water keeps your mucus membranes moist -- and your defenses high -- even in that challenging situation.
Water-drinking tip: Bring an empty water bottle with you to the airport that you can fill for free once you're past security. Or buy the biggest bottle you can right before you board, and aim to finish it by flight's end. Don't hesitate to ask the flight attendant for refills while you're in the air.
4. You'll be more comfortable.Why: It doesn't matter if the water you sip is hot or ice-cold. The act of drinking it will keep you warmer on a cold day -- and cool you off on a hot one.
"Your internal thermostat works better when you're well hydrated," Duke nutritionist Beth Reardon says. "Water helps regulate body temperature."
The body's temperature-regulating system, governed by the hypothalamus in the brain, is constantly picking up information that allows it to make adjustments to maintain a fairly steady core temperature. Hot sun? You'll sweat to cool down. Hatless in snow? The hypothalamus will know you're losing heat through your head and work to produce extra energy, such as shivering.
But these mechanisms work less well if you're dehydrated – and dehydration is a common risk for people of all ages, in winter as well as summer. In cold weather, for example, you lose water vapor through your breath. And many people tend to drink less water in cold weather because they don't think they need it as much as on hot, sunny days.
Water-drinking tip: Start by swapping out one soda, cup of coffee, or high-calorie hot chocolate a day with an equal amount of water. Carry a bottle of water with you all day long as a visual reminder to pause and sip. Sip more when you're physically active, whether in water, snow, or any weather condition.
5. It will help regulate your blood pressure.Why: In 2010, the American Red Cross discovered that when blood donors were given 16 ounces of water to drink before giving blood, there was a 20 percent drop in fainting after the procedure. That was an important finding for them, given that many of those who faint then chalk blood donation up as a bad experience and never return to give again.
It's not entirely clear what mechanism is at work. But the Red Cross was inspired to conduct a study after researchers at Vanderbilt University noticed that drinking water activated the sympathetic nervous system -- related to the "fight or flight" system that makes you more alert, elevates blood pressure momentarily, and boosts energy. Fainting after donating blood is often connected to a drop in blood pressure, and they theorized that the water would counter that effect.
(Not drinking enough water on a regular basis can also raise blood pressure. That's because dehydration causes blood vessels to constrict as the body strives to conserve water that it loses through perspiration, urination, and breathing. When blood vessels constrict, however, the heart pumps harder, bringing blood pressure up.)
Water-drinking tip: Start your day with a glass of water for a simple energy boost that remedies any dehydration that may have occurred overnight. Keep a filled glass or bottle on your nightstand or an empty one next to the bathroom sink.
What is Wellness?
By DefinitionOfWellness.com.
Since lifestyle has been found to be the single most important factor determining your pattern of general health, it is important that you be educated to "take charge" of your daily life and to set healthy lifestyle goals. The choices you make have a dominant influence on your health ad wellness. The secret is not in medical care, but consistent self- care. While traditional medicine concentrates on alleviating or curing disease, the wellness approach encourages you to take personal responsibility for your well-being.
Wellness research shows that Americans who take care of themselves and manage their lifestyles are healthier, more productive, have fewer absences from work, and make fewer demands for medical services. An article published in the Journal of the American Medical Association indicated that, in one study, the "wellness" approach resulted in a 17 percent decline in total medical visits and a 35 percent decline in medical visits for minor illness. The subjects involved participated in a year-long self-care education program.
Read more HERE
Can Children Benefit from Massage Therapy?
Massage has been found to be very effective for children suffering from diabetes, asthma, and other skin or arthritic problems. It is now even being recommended for children with cancer, and it is felt that the reduction in stress of children boosts the immune system and its ability to resist diseases. Children have been known to benefit extensively from massage therapy if they suffer from hyperactivity disorders or other psychiatric problems as well. Autistic children also may benefit from massage. Children prone to bulimia find their depression and anxiety lessened by massage therapy and this helps them to counteract the disease. Massage as a therapy seems to work for children whether they be infants, preschoolers, teens or even young adults, and making a massage a routine in the child’s life can help it to grow into a balanced and mature adult.
Read More HERE
Read More HERE
The Benefits of Color:
Massage Therapy and MS
Aside from the stress that arises in daily life for everyone, MS creates its own emotionally taxing predicaments, not the least of which is dealing with the unpredictable course of this disease.
The first thing to know is that stress can make any of us feel worse, whether by upsetting our stomachs or knotting our neck muscles. Many people with MS say they experience more symptoms during stressful times. When the stress abates, their symptoms seem less troubling or less severe. Therefore, learning to relax is essential.
But, relaxation isn't something you just decide to do. People have to learn to relax. You will need to discover what works for you, and you'll need to practice.
The Mind
· MS and Stress (.pdf)
Everyone experiences stress. But what is it, and what role does it really play in MS?
· Emotional Changes of MS
Bouts of severe depression, mood swings, and irritability, pose significant challenges for people with MS and their family members and can add to stress.
· Taming Stress in Multiple Sclerosis (.pdf)
Simplifying daily life. Instructions on muscle relaxation, deep breathing, visualization, and more
· Managing Anger (.pdf)
A women's experience on anger—how to dissipate some of it and to channel the rest into a positive force.
The Body
· Adaptive Tai Chi
Deep breathing and slow, gentle movements are the primary elements of this “moving meditation”—and it can be done sitting down
· Exercise
Whether swimming or sailing, working out in a gym, or competing at a round of golf, the revitalizing enjoyment of healthy exercise comes in many forms
· Massage and Bodywork Therapy
Used to relax muscles, reduce stress, and relieve conditions exacerbated by muscle tension
· Yoga
With its emphasis on relaxation, breathing and deliberate movements, yoga is a good choice of exercise for people with MS.
The first thing to know is that stress can make any of us feel worse, whether by upsetting our stomachs or knotting our neck muscles. Many people with MS say they experience more symptoms during stressful times. When the stress abates, their symptoms seem less troubling or less severe. Therefore, learning to relax is essential.
But, relaxation isn't something you just decide to do. People have to learn to relax. You will need to discover what works for you, and you'll need to practice.
The Mind
· MS and Stress (.pdf)
Everyone experiences stress. But what is it, and what role does it really play in MS?
· Emotional Changes of MS
Bouts of severe depression, mood swings, and irritability, pose significant challenges for people with MS and their family members and can add to stress.
· Taming Stress in Multiple Sclerosis (.pdf)
Simplifying daily life. Instructions on muscle relaxation, deep breathing, visualization, and more
· Managing Anger (.pdf)
A women's experience on anger—how to dissipate some of it and to channel the rest into a positive force.
The Body
· Adaptive Tai Chi
Deep breathing and slow, gentle movements are the primary elements of this “moving meditation”—and it can be done sitting down
· Exercise
Whether swimming or sailing, working out in a gym, or competing at a round of golf, the revitalizing enjoyment of healthy exercise comes in many forms
· Massage and Bodywork Therapy
Used to relax muscles, reduce stress, and relieve conditions exacerbated by muscle tension
· Yoga
With its emphasis on relaxation, breathing and deliberate movements, yoga is a good choice of exercise for people with MS.
SleepTips from Liquid Mind®
We all lead different lives, have varying levels of stress, health and metabolism, but one thing we all
have in common is the need for a healthy night's sleep. If you consistently have a problem sleeping,
or staying asleep, these suggestions may help, however, it is best to contact a healing professional to
rule out a causal underlying medical condition.
The following is a collection of some common sense (and some scientifically proven) tips for setting
ourselves up for success in getting a good night's sleep. Many of them have been useful to me over
the years, feel free to take what you like and leave the rest:
• Many studies show a health benefit and higher quality of sleep from having routine sleep/wake
times. Try going to bed and waking up at the same time(s) each day.
• Lower the lights in your sleeping and living areas at least thirty minutes before bedtime
to help set the stage for a good night's sleep.
• Try to sleep in complete darkness, and keep your bathroom night-light to a safe minimum
brightness. Any light during the night tells your brain it's time to wake up, leading to
confused body rhythms. Black-out window shades are widely available.
• Research studies have shown that listening to relaxing music 45 minutes before bed improves
quality of sleep in older adults.
• Most sleep authorities suggest avoiding late night eating.
• Avoid stimulating activities like television or work just before going to bed, as they can disrupt
time-to-sleep and quality of sleep. Instead, a few minutes of a simple clearing meditation (like
slowly counting to 10, counting 1,2,3 etc. for each breath in and out) can set the stage for a
peaceful night's sleep.
• If possible, keep your bedroom and bathroom free of reminders of work.
• If you enjoy reading before bed, choose your subject matter carefully, not to stimulate, but
rather to relax.
• Minimize nitecaps: Though alcohol has a short term drowsiness effect, it may reduce sleep
quality as the alcohol wears off, interrupting the healing and regenerating stages of sleep.
• Try to avoid drinking lots of liquids just before bed (unless you are dehydrated) to minimize the
likelihood of awakening during the night.
• Say a calming affirmation just as you lay down each night, for example: "I let go of all the
day's activities and now enter a relaxing, regenerating and healing sleep."
Happy sleeping!
Chuck Wild, Real Music artist and composer of Liquid Mind relaxation music albums
All nine Liquid Mind albums available at RealMusic.com, CDBaby.com, Amazon.com and iTunes
http://www.liquidmindmusic.com
These sleep tips are based on my own experience over the years. They are no substitute for competent medical treatment. If you
have a serious condition, see a healing professional now. No liability for improper use of these sleep tips is assumed or implied
Links:
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Massage Therapy & Wellness Center
Andrea Carangelo, LMT
24 Brunswick Woods Drive
Brunswick Woods Office Park
East Brunswick, NJ 08816
732 -740-3986
andrea@massagebodybenefits.com
Andrea Carangelo, LMT
24 Brunswick Woods Drive
Brunswick Woods Office Park
East Brunswick, NJ 08816
732 -740-3986
andrea@massagebodybenefits.com
