Do you suffer from sleepless nights? You are not alone sleep disorders are very common. Most people do not realize that massage can in fact help improve your sleep. Massage therapy is a known method to reduce stress and tension, but can it actually help with your sleep disorders? Research shows that massage therapy can remedy your sleepless nights.

Our bodies have an autonomic system that is made of two parts: the sympathetic and parasympathetic system. The parasympathetic system keeps the sympathetic system balanced. When you are stressed the sympathetic system is triggered and you will feel the sensation of fight or flight. The parasympathetic system is activated during a massage and allows your body to slow down and relax. If stress or tension are causes for your sleeplessness you will be relieved to know that one of the benefits of massage enhanced sleep patterns. Many actually fall asleep while having a professional massage.

Massage helps to reduce stress, improve circulation, soothe aching muscles, release tension and reduce or lower your blood pressure. It is thought that it can also stimulate the immune system. These relaxing results may therefore make massage a helpful aid in restoring restful sleep. Massage is even more beneficial when restless nights stem from stress, migraine headaches, and pain and muscle stiffness. Several studies have shown massage therapy to not only lessen lower back pain and headaches, but also by reducing the stress, anxiety and depression making restful sleep achievable. (Hernandez-Reif et al, 2001; Sunshine et al, 1996; Field et al, 2002; Hernandez-Reif et al, 1998)

Sleep is required for the immune system to work at its optimum level. If the immune system is compromised, the ability of our body to heal itself is also compromised. If we are stressed or sleep deprived, our health is seriously compromised. Massage can help relieve the stress and tension. Massage does not necessarily need to be done by a professional to capture all its benefits. You can ask your friend, partner, spouse or family member for a soothing rubdown. You can also give yourself a mini massage, concentrating on the muscle groups you can reach.

Relaxation techniques, such as massage therapy can definitely reduce stresses, and frustrations leading to the tossing and turning and anxiety of sleepless nights. Therapeutic massage can have not only external physical benefits but internal benefits as well. Massage and aromatherapy can relax your muscles and help with blood and lymph circulation. A massage can help reduce the nerve irritation and can help with increased production of pain-killing endorphins. There are many sweet smelling balms and massage oils on the market used to relieve stress. The aroma and the feel of the oils offer a calming and relaxing environment.

There are different types of therapeutic massage techniques that can help and some are listed below.

Reflexology: This type of massage focuses on specific ‘reflex zones’ on your feet. This type of massage relieves tension and pain and improves circulation in the areas of your body that corresponds to the reflex zones of the feet.

Sports Massage: This type of massage improves athletic performance and endurance by massaging specific muscles, tendons and ligaments.

Neuromuscular Massage: This massage type focuses on the connective tissues, tendons and ligaments and nerves. This particular massage focuses on the tension areas called ‘trigger points’.

Swedish Massage: This massage has a smooth and flowing style. It focuses on overall relaxation, circulation, and range of motion and relieves muscular tension.

Rolfing: This massage is not as relaxing it tends to be more painful. IT is painful because it focuses on the deeper soft tissues of the joints.

Some areas to concentrate on when massaging to promote relaxation and restful sleep are the temples of the head. The motion should be small circular movement done with fingers and hands. Another areas to promote relaxation are the scalp, forehead, face, neck and upper shoulders. Much of our stress is carried in the shoulder area, so relaxing and massaging this area will definitely create relief.

There are many reasons that massage and sleep make a perfect match:

• Eliminates headaches
• Relieves stress
• Reduces muscle tension
• Reduces lower pain and strain
• Relaxes nervous tension
• Increases blood circulation
• Eases chronic fatigue syndrome
• Assists with weight control

After a relaxing massage, sleep will be restored as a time of rest instead as a time of restlessness. Be sure to drink plenty of water to avoid dehydration and help with the release and filtration of toxins. You will feel more relaxed with reduced stress and tension and be able to sleep all night long. You will wake up refreshed and ready to start a new day.

Premenstrual Syndrome (PMS) is usually due to hormone imbalances.  The hormone imbalances are particularly due to excess estrogen in relation to progesterone which will cause physical and emotional discomfort, fatigue, mood swings, fluid retention, breast tenderness, headaches and more.

Herbs and lifestyle changes can provide relief from the imbalance of hormones and help to balance the hormones.

Let’s look at some natural ways to handle PMS:

• Vitamin B6 – this vitamin helps to relieve water retention.  Water retention is associated with the symptoms of PMS and include swollen breasts, headaches and mood swings.  Taking 50 to 100mg daily with a high-potency Vitamin-B complex will help with these symptoms.

• Exercise – this of course helps with any ailments but regular exercise of at least 30 minutes will help to lower the estrogen levels causing many of the symptoms.  Exercise will alleviate your mood swings, depression and the anxiety associated with PMS.

• Balanced Meals – Foods such as caffeine, saturated fats, red meat, sugar and alcohol will stimulate excess estrogen production increasing the symptoms associated with PMS.  By eating foods high in fibers, fresh vegetables, fruits, legumes, nuts, grains and seeds, you will help your body eliminate the excess estrogen.

• Consume the Right Fats – As mentioned above saturated fats are not advised for those suffering with PMS, but consuming the right fats will help.  Foods rich in essential fatty acids will help to balance the hormones.  It’s important to eat at least one serving daily of a food rich in omega-3 essential fatty acids, such as salmon, sardines, cold-water fish, trout, walnuts and flax seed.

• Aromatherapy – it’s amazing what a warm bath can do and it can help with PMS symptoms as well.  Try a warm bath with Epsom salts and clary sage, and lavender essential oils to help ease the emotional tension.  Soak in this bath for 20 minutes and see your stress and tension melt away.

• Herbs Help -  for water retention try a tea made with dried dandelion leaves.  The dandelion leaf is a gentle diuretic that can safely relieve PMS water retention.  Chaste-tree berries have a sedative and antispasmodic properties and can help to balance the hormone levels.  Adding half a teaspoon of this extract to warm water and drinking as a tea will alleviate the symptoms of PMS.

As you can tell, there are many alternatives to dealing with the imbalance of hormones that result in premenstrual symptoms.  Try one or all and watch your symptoms relieved the natural way.

Everyone knows what needs to be done to stay healthy.  It is something that we hear on a daily basis – exercise, diet, eat healthy foods, don’t drink or smoke and the list goes on…

Today I will simply share 3 tips you can apply to your life today that will help you make a change.

• Water – substitute water for regular soda or juice..if you do this at least once a day for an entire year, you will cut out 127 cups of sugar and over 90,000 calories from your diet!

• Take deep breathes – By simply taking a deep breathe for 5 minutes, it may actually lower your blood pressure.  The deep breathing will relax the body, which will reduce the blood pressure.

• Reorganize your pantry – Sounds silly but it works! Let’s face it we all have some sort of processed food items in our pantry.  Placing the processed food in the back and moving the canned vegetables and whole grains to the front, where they are more visible, your eye will see the healthy choices first.

Try implementing these 3 simple tips and you will see healthy changes occurring right before your eyes.

When you hear the word ‘massage’, what do you think of?  Relaxing, expensive, time consuming?  Massage does not have to be any of those and actually can be a stress and pain reliever.  Massage can actually reduce stress in many individuals and promote health and healing.  There are simple techniques that can be used to relieve stress but let’s look a little further into massage and what it entails.

Several different types of massage exist.  Many people can perform massages, from licensed massage therapists, to physical therapists or occupational therapists.  During a massage the therapists will handle your body’s soft tissues, muscles, joints, tendons with his hands, fingertips and in some cases his fists.  The entire intention of a massage is to make you feel more relaxed and reduced any tension or stress that may be contained in your muscles and entire body.  If performed correctly a massage will not hurt but will actually put your body in a sense of ease and tranquility.

Massage can relieve stress, relieve sore muscles and at times reduce pain within your body.  It has also shown to release the pain and increase the body’s ability to heal itself by boosting the immune system.

Research has found many positive affects of massage on the body and the individual as a whole.  Studies are constantly performed to learn the different attributes massage has and below are some ailments that have benefited from massage.

• Pain reduction – Studies have shown that pain has been reduced, especially in those suffering from migraines, fibromyalgia ( pain in the connective tissues),  recent surgeries and back pain.  More studies are being performed in the back pain area, but many have experienced relief after massages.

• Anxiety – Studies have shown anxiety levels to be decreased in those suffering from anxiety. The studies were performed on children and anorexic women with great results.  Studies were also performed on individuals who recently quit smoking and massage helped with the anxiety related to that.

• Labor/Delivery – During child labor a woman’s muscles tense up and intensify the labor pains. Massage reduces the muscle strain, in turn relaxing the woman and decreasing the intensity of pain associated with labor and delivery.

• Infant growth – Studies have shown positive results for infants that are born prematurely.  Massage helps the infants relax and cope with stressors involved in the Neonatal Intensive Care Unit.

• Immune System – The immune system has been shown to increase with massage, helping the individual tackle illnesses.  A study performed on people with HIV, showed and increase in the number of killer cells, which are thought to defend the body from cancer and viral cells.

• Self-esteem – The self-image of people with disabilities and terminal illness has been shown to increase after massage therapy. Massage therapy being a hands-on type of procedure, makes these people feel cared for and attended to.  The self-image is increased because of the caring touch and time devoted to each individual.

Although it is highly suggested to visit a licensed massage therapist, there are simple massage techniques you can do alone or with a partner.  Self-massage is not difficult and can be done anywhere.  Taking a second to a couple of minutes to provide relaxation to your muscles can work wonders.  To give yourself a massage, all you need to do is rub little circles gently across the area being massaged.  Some areas that can be self-massaged are sore and achy muscles of arms and legs, forehead, neck, shoulders, feet and hands.  Next time you are feeling stressed, try the self-massage technique for a relaxing moment and break in your busy schedule.

If doing massage with a partner be sure to find a relaxing and quiet atmosphere and a comfortable chair.  Seated massages can be very relaxing and stress relieving if done properly.  There are some different techniques that can be done such as,

• Effleurage – where you start by moving both hands over the back in a heart shaped motion.

• Petrissage – here you will place your hands on the top of the shoulders, life the muscle upward away from the bone and lightly squeeze, then slowly release.

• Friction – using your thumbs perform circular movements along the spine, but making sure not to touch the spine itself.

• Tapotement – here you will cup your palms and strike rapidly on the back, going above the shoulder blades and on each side of the spine.  Be sure not to hit the spine or shoulder blades directly.  This will then be followed with light effleurage as described above.

As with anything else, there may also be risks associated with massage therapy and massage therapy may not be for everyone.  Some massage may be dangerous for individuals and it is important to consult your doctor before making an appointment.  Some people who may have difficulties are those who may have experienced but not limited to:

• Recent heart attack
• Those with open wounds or sores
• Unhealed fractures
• Cancer – avoid pressure in the area of tumor
• Severe osteoporosis
• Deep vein thrombosis
• Rheumatoid Arthritis in area being massaged

Massage that is done correctly by a licensed massage therapist will rarely lead to injuries.  It is important to inquire of the massage therapist qualifications because many states now require licensure.  Be sure to ask question to put your mind at ease.  Massage can relieve pain and stress if done correctly and in an atmosphere of relaxation.  Next time you feel a headache or are experiencing a rather large amount of stress, reach out for a licensed massage therapist to ease away your worries and concerns.

Until next time,

Joint pain is not something that is pleasant.  It is actually one of the primary consequences of arthritis.  Did you know that arthritis actually refers to more than 100 different diseases which affect areas around the joints?

Regardless of the type of arthritis pain that you may encounter, two things are fairly consistent:

• The pain experienced is an ongoing issue
• Drugs are usually the method of treatment

Instead of relying on drugs that more often than not, are accompanied with adverse reactions and side effects – consider the natural approach to ease the discomfort and pain.

Below I will share a few alternatives but for more information be sure to visit : http://arthritis.org

• Nutritious Foods – Amazing that what you eat can play an important role in reducing the pain associated with arthritis.  Some foods can actually make the pain more intense.  Some individuals suffering from arthritis pain find relief when eating nutritious, well balanced diets that include fruits, vegetables, oily fish and whole grains.  Some individuals have experienced arthritis pain or flare-ups when consuming simple carbohydrates and fatty foods.  Some specific foods that may help are, bananas, soy products and sweet peppers.

• Activity – It is known that regular exercise helps to strengthen muscles around joints and also increase flexibility which helps with fatigue.  But actually any movement will help, in particularly range of motion exercises seem to reduce joint stiffness and pain.  The type of arthritis and the level of the joint pain will determine the type of exercise that will be best in alleviating pain and stiffness.

• Body Mechanics – In order to reduce  or minimize the stress on your joints throughout the day it is important to maintain good posture.  Body positioning during your everyday movements can effect the joints causing stress and resulting in pain.  Some tips to remember are to bend at the knees when picking up items and be sure that your work space provides sufficient support for your neck, back, forearms and upper legs.

Keeping these simple tips in mind will help to relieve your arthritis pain without the side-effects brought on by drugs.

Until next time,

** A special thank you to Jackie Silver for contributing this article.

When the Spanish explorer Juan Ponce de Leon set out to find the Fountain of Youth he found Florida instead. He wasn’t the first to look for healing waters that could restore youth, either. The legend goes as far back as the time of Alexander the Great, who was reputed to have searched for such waters in eastern Asia. Today, we’re still searching for the magic fountain or pill that will keep us young forever. While there is no “magic” involved, there are ways to look and feel much younger than your chronological age. Almost daily, news reports recount the results of new research covering all aspects of anti-aging, from advancements in lasers and skin creams that stimulate collagen to revolutionary discoveries for weight loss or the latest injectables that claim to take years off a person’s face. The rapid rate of advancements and the sheer number of new inventions are enough to confuse the average consumer. Here are some tips that almost anyone can use to start making changes that can lead to a healthier, more youthful and vibrant look.

Aging Backwards Tips:

• Exercise is the Fountain of Youth. Trick yourself into working out by dancing or doing JumpSnap with your kids. You’ll have so much fun you’ll forget it’s good for you.

• Skip the fashion fads. Instead, try dressing in more simple colors and styles. Use accessories such as scarves, jewelry, belts and the latest shoe and purse styles to add pizzazz to your wardrobe.

• Try a virtual makeover absolutely free. TAAZ.com is realistic and fun. You can upload your own photo and try on all kinds of makeup and celebrity hairstyles with just the click of a mouse. Try on foundation, lipstick, blush, eye shadow, mascara and more, thin your eyebrows and plump your lips, shape the hairstyle you picked and change hair color too.

• Smile. The muscles used to smile lift the face and make a person appear younger. There are other benefits to smiling that go beyond looks. Research has shown that smiling, even fake-smiling, can lower stress levels, which in turn can lower blood pressure and boost the immune system. Studies have also revealed that smiling and laughing releases endorphins and serotonin, two chemicals that make us feel good.

• Hands can show age. Volunteers shown photos of hands without nail polish and jewelry thought the same hands looked younger with polish and bling. Add some tinted SPF 15 or higher to hide blue veins and imperfections and you’ve got instantly younger hands.

Looking younger doesn’t have to be overwhelming or time-consuming. Making just a few small changes can lead to big results.

Jackie Silver is the founder and president of Aging Backwards, LLC and author of “Aging Backwards: Secrets to Staying Young.”  (http://budurl.com/kdzv).

Follow her on Twitter:  http://twitter.com/AgingBackwards
http://youtube.com/agingbackwards

First off diabetes is a serious condition and should always be supervised by a qualified health care professional.  The most common form of diabetes is Type II, also known as adult onset diabetes.  This type  is conventionally treated with drugs that stimulate the insulin production and controls blood sugar levels.  There are mild cases of Type II diabetes and those can almost always be managed with diet and exercise.

Here are some actions that can be taken to monitor diabetes:

Avoid Refined Sugars – removing refined sugars may sound difficult at first but it can be accomplished. Refined sugar and food products that are manufactured with white flour such as breads, pastries, cookies and pastas will put a strain on your organs and glands.  Your organs and glands that are made to regulate the sugar levels in your body are stressed causing illness.  To avoid this, it is advised to eat complex carbohydrates such as whole grains and fruits.

Consume Food to Stabilize Your Blood Sugar – eating high fiber foods such as lentils and black beans which contain soluble fiber can help in stabilizing or normalizing your blood sugar levels.  Some other foods that can also help in normalizing your blood sugar levels are protein and healthful fats.  Healthful fats are monounsaturated fats like extra virgin olive oil, raw nuts, and avocados.  Another healthful fat is omega-3 fatty acids such as salmon, sardines, cold-water fish, walnuts and flaxseed.  Eating foods that contain protein and healthful fats at least twice daily will help in stabilizing your sugar levels.

Herbal Aid for Diabetes – there is an herb called gymnema that has been used for centuries in Ayurvedic medicine to treat diabetes.  Gymnema enhances the production of insulin and helps decrease the blood sugar levels.  It is suggested to take this twice daily. **Caution: If you are taking other medications consult with your physician before taking gymnema.

Using Chromium – another option to control your blood sugar is using chromium.  Chromium can help to control the levels of sugar and insulin in the bloodstream.  The daily recommended amount is 200mcg of chromium supplement, three times a day with meals.

Daily Exercise - you can also control your blood sugar levels with regular exercise.  Now you don’t have to go crazy and start pumping iron or prepare for a marathon, a 30-minute walk daily is sufficient.  Daily exercise is one of the best ways to help your cells use glucose efficiently and keep your blood levels from rising to dangerous levels.  Exercise also helps you lose weight so that your body can use insulin more effectively.

Share these tips with your friends and loved-ones and make them aware of the ways to monitor their sugar levels a natural way.

Until next time,

This seems to be the time of year that anxiety and stress tend to hit people the most.  Whether it is the cold weather, the holiday seasons or just job stress…there are natural ways to handle anxiety and stress.

Chronic stress will impair the adrenal gland function which in turn leads to a weakened immune system and possible degenerative diseases.  The immune system is very important because a strong one is needed to combat diseases.  Although herbs are wonderful during times of stress, it is important to identify the underlying cause of anxiety and deal with that rather than rely on the power of sedative herbs.  With that said, I will share some natural remedies for anxiety and stress.

Eat Well

As mentioned the adrenal glads are very important and are an integral part of the endocrine system of hormones.  They play an important role in regulating the body’s response to stress.  You will want to avoid foods that will tax your adrenal glands, particularly caffeine, sugar and alcohol.  There are nutrients that are essential in supporting the health of the adrenals and those include Vitamin C, pantothenic acid (Vit. B5), Vitamin B6, magnesium and zinc.  Vitamin C is found in many fruits and vegetables including broccoli, red peppers, cantaloupe, oranges and strawberries.  Pantothenic Acid can be found in avocados, eggs, chicken, salmon, mushrooms and yogurt.  You will find Vitamin B6 in lentils, tempeh, trout, tuna, and bananas.  Zinc is found in sesame and pumpkin seeds, black beans, oysters and mussels.  Foods rich in magnesium include almonds, halibut, tofu, corn and peas.

Chamomile and Catnip Herb Tea

Herbs are wonderful during times of stress.  Chamomile and catnip are relaxing and have a mild sedative effect.

1 cup boiling water

1 tsp dried catnip

1 tsp dried chamomile

Begin by pouring the boiling water over the herbs.  Cover and let steep for 10 minutes and strain.  Sweeten with honey if desired and drink 3 cups daily.

Take Some Time for Yourself

If you think there is possibly no time to relax, then that is definitely a sure sign that you need to make time to relax.  It is important to find time to unwind.  Schedule a minimum of two 15-minute breaks everyday to calm and center yourself.  Try soaking in a warm  aromatherapy bath, or meditation or listening to calming music or just do absolutely nothing.  You should also schedule at least one time a week to talk a walk with a friend or a massage or something else that makes you feel good, for example for me I enjoy going to a book store and relaxing amongst all the books. (yes, I am weird, but it works)  Be sure to record these times on the calendar just as any other important appointment and you will see your stress and anxiety decrease.

Lavender Inhaler

This is a neat trick that works.  To relieve stress and anxiety, place a drop of lavender essential oil on to a handkerchief or tissue and inhale as often as desired.

Try Ginseng

Ginseng is excellent for strengthening the adrenal glands and therefore helping the body adapt more easily to physical and emotional stress.  Buy an extract that has been standardized for eleutheroside (the primary compound in ginseng) and take approximately 250mg two times a day.  *Caution: If you have high blood pressure, please consult with your physcian before taking any form of ginseng.

Simply Breathe

When you consciously slow down your breathing into a rhythmic pattern, your body and mind will receive the message to relax.  Sit or lie in a comfortable position and take a deep breath.  Exhale completely through your mouth, then close your mouth and inhale slowly through your nose, to a mental count of five.  Hold your breath for a count of five before exhaling completely again.  It is important to take your time when doing this inhale for a 5 count and exhale for a 10 count.  Practice this breathing technique at least twice a day or when you are feeling tense or anxious.

Valerian tea

I have personally tried this tea and can tell you that it really works.  Valerian is a powerful but safe herbal sedative.  It will help in cases of extreme stress and anxiety.

1 cup boiling water

1 tsp dried valerian root

To prepare tea, pour the boiling water over the dried root and cover to prevent evaporation of the herb’s essential oils.  Steep for 10 minutes and strain.  Try drinking up to 3 times per day.  *Note: Valerian has a very strong odor and flavor, you may prefer taking the herb capsule.  Take one or two capsules (300-500mg) three times per day. *Caution: Valerian may cause headaches or muscle spasms, so be sure to not exceed the dosages or take for long periods of time.

Until next time,