Laughing Just for the Health of It

Stressed? Need a lift? Just open wide and say HA! No prescription necessary. Just laugh. We’ve all heard that laughter is the best medicine, and that’s no joke! Laughter boosts the immune system, reduces the effects of stress, lowers blood pressure, lifts spirits, eases anxiety, improves circulation and even helps reduce pain. A hearty laugh exercises the diaphragm and abdominal muscles. Laughter Yoga professionals like to call it “jogging” for your insides. It’s energizing. It even burns calories. Preliminary studies have shown that even anticipating laughter helps raise our endorphin levels, promotes relaxation and reduces stress levels.

When we breathe, especially when under stress, we typically replace only about a third of the air in our lungs. At times, we even unwittingly hold our breath. Practicing laughter helps expand lung capacity to increase the intake of vital oxygen. This renewed air supply feeds the brain, bloodstream and every cell in the body. It helps with detoxification. It trains us to be more conscious of our breathing.

Laughter is an example of the mind-body connection. Laughter sends our body messages to relax, be happy and be present. It also improves our skills for coping with life’s challenges by reminding us not to take our minor problems and ourselves so seriously. Laughter, a natural expression of joy, creates positive energy that flows out into the world having a favorable effect on others.

All we need is to give ourselves permission to let go and laugh. Laughter helps us connect with our playful side, our little inner five year old.

In truth, we can laugh as an exercise just for the health of it. Once we open our “laughter channel”, laughing will become easier and we will start to laugh more often.

Tips to find more laughter in your life:

• Rent funny movies, read comics and funny books.
• Spend time with fun friends or family members
• Go to a comedy club
• Dial a smile. Call the Laugh Line, a free conference call where you can laugh 12 times a day with a Laughter Yoga Leader and people from all over the US.
Visit http://www.laughteryogaonthephone.com/ for details.
• Join a laughter group http://www.laughteryoga.org/
• Laugh alone. Laugh in your car on your way to work. You can reduce your stress in just a matter of a minute or two. Once you start you may not want to stop.

Performing laughter exercises prior to public speaking, taking an exam, interviewing for a job or any stressful situation can help reduce tension and build confidence. Like any exercise, the more we practice, the easier it gets.
Wow! Isn’t it wonderful that something so fun and easy is healthy too?



Our guest blogger this week is Meg Scott. Meg is a Certified Laughter Yoga Teacher. Her 2-day Laughter Yoga Leader training workshop is designed for individuals interested in leading Laughter Clubs or incorporating the techniques in existing exercise or group programs. You can reach her at megscott35@gmail.com or call 614-216-9371. Her work can be seen at her website, http://www.laughteryogawithmegscott.com/ .

Rejuvenate Yourself with Silence......sshhh...ahh.....

Life is hectic and it seems like we are constantly on the move. Especially now with the holiday season, there are even more activities to fill our days.

All the more reason to seek a moment of quiet time,

We are surrounded by sounds. There is traffic, radio and TV, phones and other equipment, and people all around us.

All this noise keeps our senses in a hyper-aware state. It is important to allow your body and your mind to escape from the noise. It slows the heart and breathing. It induces the "rest and repose" side of your nervous system, rather than the "fight or flight" side. That F & F side taxes our adrenal glands, which puts more pressure on the immune system. We need R & R in our body to balance and rebuild your immune system.

You say you don't have time for quiet? You don't have the place to be quiet?

How about 5 minutes - at the beginning of the day as you lay in bed. Perhaps 10 minutes before you go to bed - a great way to calm yourself and get to sleep more easily.

Here's a few tips for taking a few minutes of quiet time for yourself:
- Try driving home with the radio off. It will give you time to process your day. Use this time to be grateful for the people in your life.
- Take a bath. Soak in hot water, close your eyes, and just listen to your breathing. Add a little lavender essential oil to calm your nervous system.
- Go into your bedroom, close the door, lay on the floor with your legs in the air, up against a wall, or just prop them up bent on the seat of a chair or the side of your bed. With eyes closed, take slow deep belly breaths and let your mind wander for 10 minutes.

These tips will help you will feel rejuvenated and refreshed!

The Gift of Massage

Massage therapy has been shown to address serious health issues by relieving symptoms associated with a variety of conditions. Here’s a look at just some of the ways in which massage therapy can be effective. Massage therapy

Relieves Back Pain
Treats Migraines
Eases Symptoms of Carpal Tunnel
Reduces Anxiety
Alleviates Side Effects of Cancer
Lowers Blood Pressure

Words like “relaxation” and “pampering” are often used to describe a person’s idea of a good massage. In fact, 26 percent of the 39 million Americans who got a massage last year say it’s for relaxation or stress reduction, according to a recent survey commissioned by the American Massage Therapy Association (AMTA). Only 11 percent say it was to pamper themselves. Although relaxation plays an important role in one’s overall health and wellness, another 30 percent of those surveyed say they get massage therapy for medical/health reasons specifically.

So give the gift of good health to your loved ones this year.

What's the buzz about Organic Foods? Are they really worth the extra cost?

The word "organic" refers to the way that agricultural products are grown and processed. It applies to all forms of food, including the fresh fruits vegetables, and grains. Thus the dairy products and meat processed from animals must be fed organic foods themselves in order to be labelled as "organic".

Organic farming practices also focus on soil and water conservation and reduced pollution. Organic Farmers use natural fertilizers, such as manure or compost, use beneficial insects and birds to reduce pests and disease instead of chemical insecticides. They rotate crops, till hand weed or mulch to manage weeds. They also give their animals access to the outdoors, rotate grazing site, feed them a balanced diet, and clean housing to minimize disease.

How do you know if something is truly organic? The following categories will help you know how much of the food you are buying is organic:

"100% organic" - this means the food has no synthetic ingredients and can use the organic seal
"Organic" - this means the food has a minimum of 95% organic ingredients. It can also use the organic seal
"Made with organic ingredients" - this means the food must contain at least 70% organic ingredients. These foods cannot use the seal.

Meat, eggs, poultry, and dairy labeled "organic" must come from animals that, among other things, have never received antibiotics or growth hormones. (Standards for organic seafood have not been set.)

Because of the extra care and time needed to develop foods without the use of chemicals and other additives, organic foods are more expensive to buy. So where are your dollars best spent when it comes to investing in an organic diet?

Fruits and vegetables that have a tough exterior, or one that is removed, can provide a protective layer against chemical pesticides. But others will absorb the pesticide residue and be difficult to wash off. So consider spending your organic dollars on the following foods:
- Apples
- Grapes
- Bell peppers
- Strawberries
- Nectarines
- Spinach
- Red raspberries
- Soy beans
- Celery
- Peaches
- Peanuts (including peanut butter)
- Pears
- Cherries
- Potatoes
- All baby food

The following foods have less pesticide residue, so you may consider buying convention or locally grown products for the following, but of course wash them thoroughly before eating:
- Broccoli
- Cabbage
- Peas
- Mangoes
- Bananas
- Kiwifruit
- Pineapple
- Avocados
- Papayas
- Onions
- Corn

Keep in mind that organic foods may not look as shiny and nice as those with colors or wax added, and they may not last as long without the addition of preservatives. So buy them fresh and regularly, and enjoy knowing that you are feeding your body more natural and wholesome foods!

Manage Your Stress: Ten Tips to Ease Stress From our Friends at the Cleveland Clinic

Stress management helps illness and massage is among the many effective complementary therapies for stress reduction recommended by health professionals.

1. Eat and drink sensibly. Alcohol and food abuse may seem to reduce stress, but it actually adds to it.
2. Assert yourself. You do not have to meet others' expectations or demands. It's okay to say "No". Remember, being assertive allows you to stand up for your rights and beliefs while respecting those of others.
3. Stop smoking or other bad habits. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms. Give yourself the gift of dropping unhealthy habits.
4. Exercise regularly. Choose non-competitive exercise and set reasonable goals. Aerobic exercise has been shown to release endorphins (natural substances that help you feel better and maintain a positive attitude.
5. Study and practice relaxation techniques. Relax every day - choose from a variety of different techniques. Combine opposites - a time for deep relaxation and a time for aerobic exercise is a sure way to protect your body from the effects of stress.
6. Take responsibility. Control what you can and leave behind what you cannot control.
7. Reduce stressors (cause of stress). Many people find life is filled with too many demands and too little time. For the most part, these demands are ones we have chosen. Effective time-management skills involve asking for help when appropriate, setting priorities, pacing yourself and taking time out for yourself.
8. Examine your values and life by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. Use your values when choosing your activities.
9. Set realistic goals and expectations. It's okay, and healthy, to realize you cannot be 100% successful at everything at once.
10. Sell yourself to yourself. When you are feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem.

There are several other methods you can use to relax or reduce stress, including:
Deep breathing exercises
Meditation
Progressive muscle relaxation
Mental imagery relaxation
Relaxation to music
Biofeedback (explained below)
Counseling, to help you recognize and release stress

Ask your health care provider for more information about these techniques.

Biofeedback Biofeedback helps a person learn stress-reduction skills by providing information about muscle tension, heart rate and other vital signs as a person attempts to relax. It is used to gain control over certain bodily functions which cause tension and physical pain. Biofeedback can be used to help you learn how your body responds in stressful situations, and how to better cope. If a headache, such as a migraine, begins slowly, many people can use biofeedback to stop the attack before it becomes full blown.

What to do if you have trouble sleeping You may experience insomnia (an inability to sleep) because of discomfort, stress from personal concerns or side effects from your medications. If you cannot sleep, try these tips:

• Establish a regular sleep schedule - go to bed and get up at the same time every day.
• Make sure your bed and surroundings are comfortable. Arrange the pillows so you can maintain a comfortable position.
• Keep your bedroom dark and quiet. Use your bedroom for sleeping only; don't work or watch TV in your bedroom.
• Avoid napping too much during the day. At the same time, remember to balance activity with rest during recovery.
• If you feel nervous or anxious, talk to your spouse, partner or a trusted friend. Get your troubles off your mind.
• Listen to relaxing music.
• Do NOT take sleeping pills - they are very harmful when taken with your other medications.
• Take diuretics, or "water pills" earlier, if possible, so you don't have to get up in the middle of the night to use the bathroom.
• If you can't sleep, get up and do something relaxing until you feel tired. Don't stay in bed worrying about when you're going to fall asleep.
• Avoid caffeine.
• Maintain a regular exercise routine; don't exercise within 2-3 hours before bed time.
  
  This information is from the Cleveland Clinic, Department of Patient Education and Health Information ©The Cleveland Clinic 2004

Planning for Healthcare and Massage Therapy Costs in 2010

Did you know that you can sometimes use health savings and flexible spending accounts to pay for your massage?

A health savings account (HSA) is an account into which you can deposit tax-free money to be used for future medical expenses. Health savings accounts were established in 2003 and are becoming more common. Health savings accounts are part of a larger trend known as consumer-directed or consumer-driven health care. You can use funds from your HSA to pay for massage therapy, as long as your health care practitioner recommends it as treatment for a particular health condition.

Supporters and critics of HSAs have different takes on the pros and cons of HSAs:

Pros (benefits of HSA)
More control over health care decisions.
Allows you to set aside and budget money for health care costs.
Ability to shop around for care based on quality and cost.
Your employer may contribute toward your HSA.
Money can be placed in your HSA on a pretax basis or may be deducted from your taxable income.

Cons (potential risks of HSA)
Favors healthy people. Older, sicker people may pay more.
Illness can be unpredictable, making it hard to accurately budget for health care expenses.
Some information, including cost and quality, is difficult to find.
Some worry that the pressure to save the money in your HSA might cause you to avoid seeking preventive treatment.
If you withdraw funds from a health savings account for nonmedical expenses before you turn 65, you have to pay taxes on it plus a 10 percent penalty.


Additionally, some flexible spending accounts allow therapeutic massage treating a specific medical condition to be reimbursed under a HCFSA. Flexible spending accounts also hold before-tax funds deposited by employees. The words “therapy” or “therapeutic” must be included in the description of the service and a letter of medical necessity must be provided. Gratuities are not reimburseable. Check with your human resource department for more information.

Now is a good time to consider funding of your healthcare for the next year. Think about how using these savings plans can add massage therapy to your good health in 2010.

Fascia- What Binds Us Together

What is fascia? Massage therapists toss the term around like everyone in the world knows what it is, but most people don't. And yet, everyone has fascia. It's the tough connective tissue layer of our bodies. Fascia makes up tendons and ligaments. It keeps everything in its proper place in our bodies and acts as a shock absorber.

There is no beginning or end to fascia. It is the three-dimensional tissue that connects our bones, muscles and organs. Fascia doesn't start and stop, but it can be damaged through tears, injury or incision. As it repairs itself, it often reconnects to places in the body that are not designed to be connective points. This repair process results in scar tissue and many times is the site of lingering tightness in the body.

Fascia can also become inflamed, as in the condition known as plantar fasciitis. It can contribute to trigger points, or knots, a condition where muscle fibers stay in a contracted state.

Stretching is an important technique in keeping fascia in good working order. Stretching helps the fascia stay loose and reactive. Reducing injuries and elective surgeries will also help fascia stay healthy. And lastly, massage therapy techniques help release trigger points and scar tissue, and lengthen fascial connections. So keep your fascia healthy! You'll feel better for it!

Three Good Reasons Why You Should Have Chair Massages at Work

Your employees are your greatest asset. What are you doing to take care of them?

Here is information on how massage therapy can improve your workplace.

1) Employee Productivity
Chair massages are usually 10-20 minutes in length. They are done fully clothed on a special chair designed for comfort during the massage session. The therapist focuses on the neck, shoulders, back, and often arms, hands and head. Even in a 10-minute session, the therapeutic benefits includes improving circulation, easing pain, and invoking a relaxation response in the nervous system. Employees leave the massage with greater ability to focus on their job tasks, and less energy going to their pain and other stressors.

2) Employee Morale
I had one massage client say after her chair massage session, "I am so much happier when I leave here than when I came in." In addition to feeling better about themselves, they also feel better about the environment they are working in. It is no surprise that employees like to know that their management team cares about their well-being, and is willing to make investments in them. We have one corporate client who provides two hours of chair massage a month, and they have fewer than 15 employees in the company. It costs the employer less than $130 a month for us to be there.

3) Improved Employee Wellness Habits
Your hardest working employees tend to focus a lot of time and energy on their work, and also tend to not take time for themselves. A ten minute massage session once a month may not seem like a lot of time for self care, but it does raise awareness. When people get off the chair, they have a renewed sense of well-being. A massage provides that quiet time for themselves, away from work, kids, and other energy-consumers. It rebuilds physical and mental stamina. As part of a chair massage session, we give tips on other self-care techniques.

It is that regular contact with a massage session that helps move employees toward healthier daily wellness habits. We often have employees tell us they have made a commitment to their personal wellness because of massage. In the long run, massage therapy improves productivity and morale. You can provide monthly sessions for your employees for a small investment in time and money, an investment that will pay you back in happier, healthier employees.

Consider how your company can include onsite chair massages as part of your employee wellness program.

Manual Lymph Drainage (MLD)

Manual lymphatic drainage (MLD) is a type of massage which encourages lymph circulation. The lymph system depends on peristalsis and the movement of skeletal muscles to squeeze fluid through lymph ducts and vessels. Today, MLD is still used as a way to improve the work of the lymphatic system. The massage is applied gently in the direction of lymph flow in order to unblock any obstructed lymph vessels, and allow lymph flow to transport waste from the body freely.

Manual lymphatic drainage was introduced by Drs. Emil & Estrid Vodder in the 1930s for the treatment of chronic sinusitis. While working on the French Riviera treating patients with chronic colds, they noticed these patients had swollen lymph nodes. The Vodders began to study the lymph system in 1932, and developed careful hand movements to cause lymph movement. In 1936 after four years of research they introduced this technique in France. It is now recognized as a primary tool in lymphedema management. Lymphedema is the swelling of a part of the body due to excess lymph and often occurs after the surgical removal of lymph nodes.
MLD is performed by a certified MLD massage therapist, who applies a light form of circular massage to their client’s skin. MLD techniques must be applied to bare skin, and massage oils or lotions are not used to facilitate to the movement of lymph. MLD massage is applied in gentle strokes towards the heart. This technique will lightly stretch the walls of the lymph vessels and encourage lymph drainage.

The lymphatic system is composed of lymph vessels, lymph nodes, diaphragm, liver, spleen, and intestines. Part of the body’s defense system, the lymph nodes filter microorganisms and other foreign substances. These nodes keep particulate matter, such as bacteria, from entering the bloodstream until it can be broken down into material the body can handle.

Benefits include clearing areas of congestion such as swollen limbs and puffy eyes, promotion of scar tissue and post-operative healing, improving chronic conditions such as sinusitis, and deep relaxation.

Strengthening Your Immune System

With H1N1 flu in the news every day, we should all understand what our immune system is, why it is important, and how to take care of it.

Our immune system is made up of the skin, thymus, lymph nodes and glands, liver, spleen kidneys and intestines. Each of these play an important role in either preventing infections and bacteria entering the body, fighting the invaders when they get in, and disposing of the destroyed bacteria.

Things that compromise the immune system include drug, alcohol and tobacco use, pollution, food chemicals (like additives, preservatives and pesticides), stress, and physical inactivity.

When the immune system is working well, we are exposed to disease and bacteria, and never know it. Our immune system should stop the invaders outside our body, or kill the disease with white blood cells and send the destroyed bacteria out of the body. If the immune system is not working well, or is overwhelmed, the bacteria will get the upper hand, and you will find yourself feeling ill. Occasionally, the immune system will become so fatigued that it will begin to attack itself. This is what are referred to as an autoimmune disease.

Here are some ways to strengthen and repair your immune system .

•Diet

Free radicals are one of the most destructive forces to the immune system. Free radicals damage healthy cells by causing cell mutations which can lead to serious illnesses such as heart disease and cancer. However, certain substances present in food can destroy free radicals. These substances are called antioxidants. One of the strongest antioxidants is vitamin C, which boosts the immune system to aggressively react to cancer cells. Good sources of vitamin C are citrus fruits and broccoli. Other important antioxidants are vitamin E and carotenoids. Good food sources of Vitamin E are whole grain foods and vegetable oils. The best sources for carotenoids are the red, yellow and orange fruits and vegetables. The immune system also gains strength from minerals. Important minerals to the immune system include zinc, which increases the number of lymphocytes to fight cancers; iron, which fights infection; selenium, which helps to increase the number of antibodies and encourages growth of immune cells; and vitamin D, which plays an important role in the prevention of respiratory infections such as the cold and flu. In a study published this year by vitamin D expert Dr. John Cannell, it was shown that lower vitamin D blood levels during the winter can account for the increase of the flu virus. Increased levels of vitamin D can help prevent traditional flu infections by strengthening your immune system. According to the National Institute of Health, sunlight is important to the production of Vitamin D, so aim for 10-30 minutes twice a week. During the winter months, November through February, remember to supplement your diet and eat plenty of fish oils and Vitamin D-fortified foods.

•Rest and Exercise

Ensure adequate rest and exercise. Seven to eight hours sleep is ideal. Moderate exercise also improves the lymphatic function which helps improve the immune system. Spend some time walking in clean fresh air every week. Thirty minutes of moderate exercise daily is recommended.

•Stress Reduction

Cope with stress with massage therapy, meditation, prayer, yoga or Tai Chi. If depressed, consider seeing a therapist or a doctor. Look for the positive in life. Most importantly, surround yourself with healthy, happy relationships. All of these things will help improve your immune system.

An Introduction to Essential Oils

Essential oils are aromatic volatile liquids distilled from shrubs, flowers, trees, roots, bushes and seeds. Because they are "essential" to the life of the plant they come from, they possess qualities that range from medicinal value to giving wonderful fragrances to improve mood and calm emotions.


The medicinal qualities include being naturally anti-bacterial, anti-fungal, and anti-viral. They can also help to carry nutrients into our cells, including oxygen. Aromatically, they can lift your spirits, improve focus, and calm the nervous system.


Selecting high-quality oils is important. Distilling the oils from the plants is a delicate process. Too much heat or pressure can destroy the oils. As a result, getting a small amount of oil from a plant in a slow process means that the higher-quality oils will be more expensive. But you will also only need a very small amount to have a dramatic effect. The very high-quality oils will also be considered "food grade" which means that you can ingest them in teas or use them in cooking. They are also less likely to cause reactions when used topically on the skin through massage or general skin care products.


The oils are very powerful, so you should know the oils when using them. Certain oils need to be diluted before applied to the skin. Some of them are also "photo-toxic", which means you should not go out into the sun after applying them to your skin.


For more information on essential oils and how they can add to your wellness program, come visit us at Ohio Massage Therapy Professionals. We have integrated the Young Living Oils into our office and our practice, and look forward to sharing them with you!

What is Massage Therapy?

Massage is the practice of soft tissue manipulation with physical (anatomical), functional (physiological), and in some cases psychological purposes and goals. In laymen's terms, this is the kneading and stripping of the muscles with a purpose and goals. Licensed massage therapists are people trained to work with disorders of the human body using massage techniques, that have been licensed by their state or local jurisdiction in massage therapy. Here in Ohio, licensed massage therapists are licensed by the Ohio State Medical Board.

A licensed massage therapist, also known as a LMT, is trained in techniques which loosen tight, achy muscles. This helps the body to return to a state of balance and maintain a healthy homeostasis. These techniques can:

• Reduce muscle tension
• Increase circulation of blood and lymph
• Increase joint flexibility
• Improve the immune system by helping eliminate toxins
• Soothe the nervous system and reduce stress

Massage is done on a professional massage table or chair. Table massages are 30 – 90 minutes in length and take place in an private office or home set up for therapeutic relaxation.

Chair massages are typically done onsite at an office location, health fair, or marketing event. They can be 5-20 minutes in length and occur with the client fully clothed.

Chronic Pain and Massage

Massage has been shown to help hospitalized patients manage chronic pain and relieve anxiety.

Pain management is becoming a critical issue for hospitals. In a study done at the Flagstaff Medical Center, 65 hospital inpatients were given 30-minute massage therapy sessions with a physicians order. Pre and post massage therapy pain levels were recorded using the visual scale. Results were compared to commments made by and with nurses taken from the patient’s charts, and a survey completed by patients. Patients noted improvement in all survey elements, including relaxation, pain levels, emotional well-being, ability to sleep, quicker recovery, and the need for less pain medication. Pre and post pain levels demonstrate a moderately strong correlation between massage and reduction in pain levels. The study shows the integration of massage therapy in the acute care setting creates overall positive results in the patient’s ability to deal with the challenging physical, psychological, and spiritual aspects of their health condition. Benefits include a possibly shorter length of stay for the patient, leading to less nosocomial infections, a more positive patient experience, enhanced recovery, and an improved financial bottom line for the hospital. (2008 AMTA National Convention, Phoenix, AZ,Poster Session Abstracts,, The Effect of Massage Therapy on Pain Management in Acute Care Setting, Authors: Rose Adams, MHA, LMT ; Cynthia Beckett, PhD, RN; Barb White, MS, LMT)

Effects of Massage on Long-Term Pain

A study of the effects of massage compared to relaxation tape recordings on localized long-term pain by researchers in Sweden, published in the Jan-Feb 2004 issue of Psychotherapy and Psychosomatics, found that, during treatment there was a significant improvement in the three main outcome measures: self-rated health, mental energy, and muscle pain only in the massage group as compared to the relaxation group. The conclusion was that massage, but not mental relaxation exercises, is beneficial in reducing the severity of the pain.

The most misunderstood condition : Fibromyalgia

Fibromyalgia is a condition that causes widespread pain. Stress appears to compound the symptoms of disease. It is widely misunderstood by the public so often friends, family and co-workers who don't understand fibromyalgia, adding to the stress of the disease. Fibromyalgia can cause symptoms in addition to pain, including fatigue, difficulty sleeping, headaches, sensitivity to light, dizziness, memory problems, and numbness and tingling in your arms and legs. A number of other conditions can accompany fibromyalgia, including irritable bowel syndrome, bladder control problems and mood disorders, such as depression and anxiety.

Don't overdo it on your good days. This will catch up with you and your fibromyalgia symptoms could worsen. But that doesn't mean you should keep your activity to a minimum. Enjoy the good days and cope with the not-so-good days by finding an even balance. Pace yourself. Set goals for each day. Your goals should be reasonable. And they should include daily exercise and time for yourself, such as time to relax or listen to music. Deep breathing, mediation, massage and yoga may be techniques that help you relax.

Learning to control your fibromyalgia pain takes time. Work with your healthcare providers to adapt your daily activities so you have time and energy for what's important to you.