Category: Therapy

A healthy lymphatic system is the key to maintaining good health.   It labors endlessly to clean up the mess made by virtually all the other systems of the body.  It is widely regarded as a lesser sister to the circulatory system and is a crucial player in your body’s ability to ward off a multitude of diseases and heal from various injuries.  In fact, many European doctors and healers believe that poor lymph function is the underlying culprit to a host of problems from cellulite to arthritis to cancer.

The Lymphatic System consists of:

• Lymph – The clear yellowish liquid circulating in the lymphatic system.
• Lymphocytes – the smallest of all the white blood cells, play a role in immunity, including antibody production.
• Lymph Vessels – carry lymph fluid from lymph capillaries to veins.
• Lymph Nodes – bean shaped structures that filter lymph fluid and remove bacteria and other material.
• Tonsils – large groups of lymph nodules located beneath the mucous membranes in the mouth and in the back of the throat. They form a protective ring of lymphatic tissue around the openings between the nasal and oral cavities and the pharynx (part of the throat).
• Spleen – roughly the size of a clenched fist, it sits in the upper left abdominal cavity, and is the largest of the lymphatic organs. It responds to foreign substances in the blood, destroys worn out red blood cells and is the storage site for blood cells.
• Thymus Gland – a bi-lobed lymph gland that produces lymphocytes, which then move to other lymphatic tissues where they can respond to foreign substances.

 

The 3 primary functions of the lymphatic system are:

1) It is responsible for maintaining proper fluid balance within the tissues of the body.

2) It absorbs fat and other substances from the digestive tract.

3) The lymphatic system is a key player the body’s defense system, filtering out bacteria and cellular debris.

 

Unlike the circulatory system, which utilizes the heart muscle to pump blood through the arteries, the lymphatic system is a passive system.  This simply means that it relies on breathing (proper deep breathing), muscle movement with exercise, or passive movement as in a massage, to push the lymph fluid through the body.

 

The lymphatic system works steadily to maintain a healthy balance.  Sedentary lifestyles or a lack of adequate activity cause the fluid to become stagnant, allowing edema to set in.  Inflammation, painful joints, and poor circulation soon limit the ability to perform even the simplest of tasks.  This is the beginning of some potential life altering situations if not corrected immediately.

 

There are many things you can do to assist the process and ensure the lymphatic systems’ ability to continually remove the sewage it pumps out daily.  I began incorporating several of these techniques into my life years ago in an effort to decrease inflammation and pain in my hands and feet.  The ability to have some control over my health with using such easy-to-do techniques, makes it doable, gives me a sense of empowerment in my own health care and prevents me from relying on prescription drugs for inflammation.  Some suggestions include:

• Incorporate a healthy diet filled with fresh organic fruits and vegetables, avoiding processed foods, and avoid simple sugar and carbohydrates.
• Drink plenty of purified or filtered water – at least half your body’s weight in ounces daily
• Schedule a massage on a regular basis.
• Body brushing to stimulate lymphatic flow.
• Use a mini trampoline or rebounder to stimulate the lymphatic system.
• Gentle exercise with gardening, yard work, ballroom dancing, yoga, QiGong and/or Tai Chi has many benefits beyond increasing lymph flow.
• Regular deep breathing into the belly allows the diaphragm to fully expand. It’s a massage for the internal organs.
• Sit in a sauna or steam bath on a weekly basis. It’s a great way to sweat out the toxins and support healthy lymphatic function.
• Acupuncture will help move the trapped energy in the lymphatic system.
• Try to maintain a stress-free life style. This will require you to take a close look at your habits and choices, and possibly make a few positive changes.

 

Maintaining a healthy lymphatic system is crucial for good physical and emotional health, as well as overall well-being.  Making a few simple changes will have a dramatic impact on your life.  I challenge you to take a good look at your current lifestyle.  Are you healthy – physically and emotionally?   What do your daily activities consist of?  What change/s can you successfully make today that will make a dramatic difference in your well-being today, tomorrow and in years to come?

 

“Take care of your body, … it’s the only place you have to live.”  Jim Rohn

 

 

Most of us have been told to stand up straight our whole life, and it seemed like it was just another way to look put together and proper. However, it turns out that your posture can impact more than just your looks, and there are some surprising side effects of bad posture that you might not even realize. How we carry ourselves can impact the rest of our body, both physically and mentally.

“Having bad posture can lead to a multitude of health hazards,” says chiropractor Dr. Matt Tanneberg DC, CSCS over email. “When you make bad posture a part of your daily routine, you are constantly retraining your body to function inappropriately.”

Posture is just one component of your health, but it can have a surprisingly big impact. Luckily, there are a number of things you can do to fix your posture, and once you do, you might be pleased to find that you see improvements in all areas of your life. If you’re not inspired by solely the idea of looking taller, you’ll want to pay attention to these 11 surprising side effects of bad posture – they might make you want to reconsider slouching over your desk every morning.

1. Headaches – “Poor alignment or posture is one of the leading causes of neck pain, back pain and headaches,” says chiropractor Dr. Todd Sinett over email. Hunching over and looking down puts extra strain on the posterior muscles of the neck to keep your head from falling forward. This can put strain on the muscles, causing headaches.
2. Sleep Problems – Poor posture can negatively impact our ability to sleep, says Sinett. “If our muscular system is not aligned properly, we won’t be able to fully relax,” he says.
3. Bad Mood – How you sit or stand seems to be completely separate from your mood, but your posture can actually play a role in your mental state. A study from the journal Health Psychology found that people who sat with a slumped posture exhibited more negative moods, more fear, and lower self-esteem than those who sat upright.
4. Less Motivation – If you’re slumped over miserably at work, your work ethic might be affected. In that same study from Health Psychology, researchers found that the slumped participants showed reduced focus and lower confidence. “Someone who is slouching will appear less confident or shy,” says Tanneberg. “Someone who has proper posture appears more confident and approachable, which will affect many social situations.”
5. Foot Pain – All of that misalignment can also end up affecting your feet. “Bad posture can create foot pain and not allow you to wear your favorite shoes,” says Sinett. This makes it important to pay attention to your posture from your head to your toes.
6. Workout Recovery Issues – Poor posture can impact your workouts and recovery times. “Certain muscles will become overworked with poor posture and will fatigue too quickly, leading to more pain during and after a workout because the body will become inflamed and irritated,” says Sinett.
7. Lower Back Pain – “Most people think of upper back and neck pain from bad posture,” says Tanneberg. “However, when you slouch, not only do you roll your shoulders forward, but you also flatten out your low back, which will eventually lead to pain.”
8. Carpal Tunnel – “The nerves that come out from your neck and upper back control muscle function and sensations of the arms, wrists, and hands,” says Tanneberg. “The nerves can get pinched from the spine (bone or discs) or from chronically tight muscles, which will lead to carpal-tunnel-type numbness, tingling, or pain throughout the arm.”
9. Fatigue – When you have poor posture, your body has to work harder to keep you upright, which can end up leaving you feeling tired. “Your nervous system wants to maintain a posture that is upright and demands the least amount of muscle activation as possible,” says holistic chiropractor Dr. Mike Okouchi over email. “The more you deviate from center, the harder the system has to work, and thus you expend and require more energy.”
10. Constipation – Bathroom troubles? Blame your stance. “Altered posture alters how your internal organs function,” says Okouchi. “This has a profound effect on how your intestines move food matter through. Bad posture slows the movement of your intestines and can back you up.”
11. High Blood Pressure – Slumping while sitting and slouching while standing can end up leading to high blood pressure, according to research from the University of Leeds. The forward rolling of your shoulders and rounding of the back can end up affecting your breathing. “There are also receptors within the neck that affect blood pressure,” says Okouchi.

With so many potential complications of poor posture, wouldn’t it just be easier to just SIT UP STRAIGHT?

I think it’s safe to say that we could all use a little help with correcting our posture and improving our health.  Aside from continually reminding yourself to sit and/or stand up straight, there are some other things you can do to help correct your posture.  Some, but not all include:  Massage, Vibrational Raindrop Massage and Yoga. Be sure to watch for more tips, specials and recipes on my Facebook page.

 

There’s more

Nonprofit groups across the country are also touting the many benefits of shared green space in their communities.  These spaces not only provide the mental and physical health benefits of gardening, they also help create a stronger sense of community and belonging to the neighborhoods.

Simple neighborhood parks and shared vegetable/flower gardens have been found to reduce complaints about mental and physical health concerns for those who work in or use those areas.

Other benefits include:

• The medical journal ‘Biological Psychiatry’ reported that simply getting fresh air may help prevent Attention Deficit Hyperactivity Disorder
• Shared gardens and green space can positively impact property values for the neighborhood
• The fresh produce adds obvious nutritional benefits by increasing the amount of fresh food eaten by the gardeners
• Caring for a garden is a good way to introduce children to the concepts of responsibility and reward for working

I am hopeful that this article has inspired you to get outside in the sunshine and garden a little bit.  It is without a doubt one of my favorite things to do when the weather is cooperative.  I have known for a long time that how much better, more relaxed I felt, after just walking through my gardens.  Isn’t it exciting that now there is scientific proof as to why we feel better?

Epsom salt, or magnesium sulfate, is a naturally occurring compound of magnesium, sulfur, and oxygen.  It has been used therapeutically since the 17^th century.  Research has shown that bathing in Epsom salts increases magnesium levels in the body.  If you enjoy unwinding in a warm bath, adding Epsom salt to the water could have several substantial health benefits.

Here are 9 reasons to add Epsom salt to your bath:

1. It will boost your magnesium.

Magnesium plays numerous roles in the human body.  It is required for muscle and nerve function, protein synthesis, bone development, energy production and blood sugar control.  Dietary surveys consistently show that most people in the US get less than the recommended amounts of magnesium.  Low intakes can increase the risk of several conditions including heart disease, type 2 diabetes, and osteoporosis.  Absorbing magnesium while bathing is a pleasant way to ensure that you have an adequate supply of this vital mineral.

2. It could lower your blood pressure.

Magnesium plays an important role in regulating blood pressure by opening channels in cell membranes that relax the smooth muscle in blood vessels.  Researchers from the University of Hertfordshire analyzed data from twenty-two trials involving 1,173 people to assess the effect of magnesium on blood pressure.  The combined data indicated that magnesium supplementation lowered both systolic and diastolic blood pressure and that the size of the effect increased with higher doses.  Anyone concerned about their blood pressure could benefit from the magnesium in an Epsom salt bath.

3. It can help you feel less stressed.

Magnesium is an integral part of the stress response system.  When you are mentally or physically stressed, magnesium is released from cells into blood plasma.  The sudden increase in magnesium has an energizing and calming effect.  Following this process, the mineral is excreted in the urine.  Over time, stress can deplete the body’s stores of magnesium.  When your magnesium levels are low, you are more sensitive to stress and produce higher levels of adrenalin, the ‘fight or flight’ hormone.  An Epsom salt bath replenishes magnesium in the body, helping you to stay calm in stressful situations.

4. It could improve your mood.

Magnesium is essential to the brain’s regulation of the ‘feel good’ neurotransmitter serotonin.  It plays a vital role in the release and uptake of serotonin by brain cells.  A serotonin imbalance can negatively affect mood, libido, sleep, memory, and appetite.  In some cases, depression can be caused by a magnesium deficiency.  If you’re feeling low, relaxing in a warm Epsom salt bath could help raise your spirits.  It can also help prevent depression by ensuring that your body has sufficient magnesium.

5. It could relieve migraine pain.

Magnesium deficiency is more common in migraine sufferers than non-sufferers.  A study published in the journal ‘Headache’, tested the use of magnesium sulfate to treat acute migraine attacks.  Half of the migraine patients received intravenous magnesium sulfate and the other half received a saline placebo.  The pain disappeared in 13 out of the 15 patients in the treatment group and diminished in the remaining two.  Accompanying symptoms disappeared in all 15 patients.  Only one patient out of 15 in the placebo group had a decrease in pain and only three were free from accompanying symptoms.  Since magnesium sulfate is absorbed through the skin, an Epsom salt bath may be as effective as an injection.

6. It might help improve PMS symptoms.

Magnesium deficiency has been linked to some symptoms of PMS (premenstrual syndrome) and several studies have reported lower magnesium levels in women with PMS.  In one study, women who suffered from PMS were given magnesium supplements over three menstrual cycles.  The women kept diaries recording the severity of their symptoms, and also completed a ‘Menstrual Distress Questionnaire’.  The magnesium treatment led to an average 34% reduction in PMS symptoms.  Frequent Epsom salt baths might raise magnesium levels enough to produce a similar effect.

7. It could reduce your risk for stroke.

A meta-analysis published in the American Journal of Clinical Nutrition reviewed seven studies examining magnesium intake and stroke.  Overall, there were 6,477 cases of stroke among 241,378 participants.  Risk estimates were adjusted for age, smoking, BMI and other factors.  The researchers concluded that an intake increment of 100mg of magnesium was associated with an 8% reduction in the risk of ischemic stroke.  The magnesium in Epsom salt could help to protect your brain.

8. It could help to prevent inflammatory diseases.

Most Americans eat a diet high in inflammatory omega 6 fatty acids.  Diseases associated with chronic inflammation include arthritis, asthma, dermatitis, irritable bowel syndrome, fibromyalgia, atherosclerosis and Alzheimer’s.  A study involving 3,713 postmenopausal women has shown that magnesium helps to prevent inflammation.  The researchers assessed the women’s diets through a food questionnaire and tested their blood for particular substances.  They found that the more magnesium the women ate, the lower their levels of inflammatory indicators.  Taking regular Epsom salt baths could provide a source of magnesium to lower your risk for several health conditions.

9. It can help detoxify your body.

We are all exposed to over 21,000 toxins on a regular basis including medications, herbicides, pesticides and PCB’s.  Over 80% of our food have genetically modified ingredients and more than 80,000 metric tons of carcinogens are released into the air in North America alone.

According to the Environmental Protection Agency, the average US citizen has residues from over 400 toxic compounds in their body.  Epsom salt contains sulfates that help flush toxins and heavy metals from the body.  What is even more staggering, is that there are 82,000 chemicals in use today in the United States but only one-quarter of them have ever been tested for toxicity.  The skin is a highly porous membrane, and when Epsom salt is added to a warm bath, toxins are pulled out by a process known as reverse osmosis.  This also strengthens the immune system as it no longer has the burden of all the toxins.

Many skin care experts believe that daily all-over dry brush massage is essential for lasting vitality and health.  Dry brushing for 5 minutes each day helps to open pores, promotes blood circulation and lymph flow to help your body excrete toxins and invigorate the nervous system by stimulating the nerve endings.

 

Skin brushing can help enhance immune system functions, promote muscle tone and help break down cellulite.  Skin brushing also helps to exfoliate the dead skin cells.  This becomes increasingly important as we age, as inactive aging skin does not shed dead cells as easily as does youthful skin.  “Older” skin is susceptible to cellular build-up which accounts, in part, for the dry, thick, leather-look that comes with aging.  In addition, skin brushing can help to stimulate sweat and oil glands, and help you restore your skin to a more supple state, and regain a more youthful appearance.

Skin brushing can be very relaxing, as the skin is impregnated with nerve end-fibers, which play an indispensable role in nervous system activity.  Brushing provides a relaxing effect, including decreased muscle tension, improves lung capacity, digestion and clearer thinking.

Cellulite is a structural disturbance of fat tissue and can also be impacted by skin brushing.  The fat content of cellulite containing tissue is normal, but fibrous nodules surrounding the fat cells give affected skin areas their typical orange-peel appearance.  Cellulite formation is related, in part, to local vein and lymph congestion.  With regular skin brushing, you can help to restore proper circulation to the troublesome areas and potentially decrease cellulite.

Daily Dry Brush Routine

1. Begin by brushing your hands and fingers in any direction seven or eight times.
2. Brush in long strokes from the wrist to the elbow, and then from the elbow to the shoulder. Brush toward your torso and toward your heart.
3. Brush across the tops of your toes, then the soles of your feet, toward your ankles. The soles of your feet will eventually become desensitized to this ticklish feeling.
4. Now, brush the entire surface of your leg, from ankle to knee, then knee to thigh, remembering to always brush with light upward strokes. Repeat on both legs.
5. Gently hold the brush against your neck, keeping it in place, and gently vibrate the bristles. Next, brush down your neck, back and front and swing the brush gently across the top of your shoulders.
6. To stimulate lymphatic circulation, hold the brush under your left armpit and rotate it back and forth several times. Repeat on the other armpit. (This is not easy if you are extremely ticklish, but persevere!)
7. On the front, sides and back of your body, use long sweeping single strokes, always upward in the direction of your heart.
8. To help with ridding cellulite from the tops of your thighs and buttocks, brush upward in circular strokes.
9. Try a high quality salt or sugar scrub after dry body brushing your skin, and continue the exfoliating process.

 

Turn Your Shower Into A Spa

With one bottle of high quality, therapeutic grade essential oil, a body brush and 15 minutes of spare time, you can transform your shower into an all-over aromatherapy treatment that will keep you feeling energized all day.

1. Select a skin-friendly essential oil, such as mandarin, grapefruit, lavender, ylang-ylang, or one of your own personal favorites.
2. Add several drops of oil to a dry skin brush, and exfoliate as outlined in the steps above.
3. Close the drain, pour a few drops of essential oil onto the shower floor, and run the water as hot as you can tolerate for a minute or two. You want to create a steamy environment. Slowly inhale the healing essential oils.
4. Stay in the hot water for at least two minutes. Turn down the water temperature to get a blast of cold. Ending a shower with cold water can strengthen the circulation and close the skin pores.  Alternate between hot and cold water several times if you like – the greater the difference between the two temperatures, the greater the health benefits.

When you begin your morning with intention, pleasure and natural body care, you can reap health-giving benefits for body and mind.  What a way to start the day!

 Wash your brush with warm soapy water and allow to air dry.

Contact me for natural bristle brushes and therapeutic grade essential oils … just for the health of it.

Have you ever stopped to notice that sense of calm you get when walking in the woods/forest or hiking a trail?  What is it about nature that has the ability to almost immediately calm us down after our stress filled days?

The activity of Forest Bathing began in Japan in 1980 and has become a cornerstone of preventive health care and healing in Japanese medicine.  Researchers, primarily in Japan and South Korea, have established a robust body of scientific literature on the health benefits of spending time under the canopy of a living forest.  Now, their research is helping to establish Shinrin-yoku and Forest Bathing throughout the world.

The idea of Forest Bathing is very simple.  If a person visits a park, or a forest and walks in a relaxed manner, there are many calming, and rejuvenating, as well as restorative benefits to be achieved. Engaging our 5 senses in a forest environment inputs sensory information to our brains, the part that controls emotion and physiological function.   We have known this intuitively for quite some time, but now there is research to back this up.

Prior to industrialization, humans lived in a more natural environment, so it is only natural that when visiting a forested area, we relax, breathe easier, smile often, and feel that sense of connectedness to nature.

Studies show that people living in a highly forested area, show lower mortality due to cancers, including lung, breast and uterine cancer in females, and prostate, kidney and colon cancer in males.   Conversely, those living in lower forest coverage had a higher breast and prostate cancer rates.

In the past several decades, there have been many scientific studies that have demonstrated the mechanisms behind the healing effects of simply being in wild and natural areas.  Many coniferous trees (including fir, spruce and pine) give off organic compounds called phytoncides, that support our “NK” (natural killer) cells which are part of our immune system’s way of fighting cancer.  These same phytoncides also decrease stress hormone levels and improve immunity for 7 days, and in some cases up to 30 days.  The citrus fragrance found in forests affects the human endocrine and immune system in those with depression.

Some research is available at: http://www.natureandforesttherapy.org/the-science.html

The scientifically proven benefits of Shinrin-yoku include:

• Boosted immune system functioning, with an increase in the count of the body’s (NK) cells.
• Reduced blood pressure
• Reduced stress
• Improved mood
• Increased ability to focus, even in children with ADHD
• Accelerated recovery from surgery or illness
• Increased energy level
• Improved sleep

Other impressive test results that may intrigue you to make this part of your regular wellness regimen include:

• Deeper and clearer intuition
• Increased flow of energy
• Increased capacity to communicate with the land and its species
• Increased flow of eros/life force
• Deepening of friendships
• Overall increase in sense of happiness

Shinrin-yoku has roots in many cultures throughout history.  John Muir wrote, “Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home.  Wilderness is necessity.”

Living in our modern, artificial world is obviously very stressful and against our natural human evolutionary process.  Taking a Forest Bath is a wonderful way to get back in touch with the natural world, and begin healing your body on every level.