Why Massage Therapy is Good for You!

With modern life getting more and more hectic and subsequently stressful, massage therapy is gaining popularity as one of the ways to counter this stress.

Massage therapy has a range of both physical and emotional benefits.

The physical benefits

Massage therapy reduces muscular tension, aches and pains.

Both blood and lymphatic circulation can be improved by massage therapy. Blood circulation brings fresh blood to our cells and tissues, feeding them with nutrients and oxygen, while lymphatic circulation removes impurities and excess carbon dioxide from bodily organs. In this way the body is strengthened and the immune system is given a boost.

Our muscle fibers become twisted and knotted as a result of daily use, especially for those people in office jobs that provide limited movement or scope for stretching. Massage therapy will stretch out these tight muscles, ensuring optimum muscular function and range of movement. In addition scar tissue and muscle knots that have built up over time in the muscle fibers can be broken down, reducing pain and tension and helping to prevent injury.

Massage therapy can address tension headaches and even eye tension and strain caused by tension in the muscles in the head and spending more and more time on computers.

Massage therapy also has a range of emotional and psychological benefits. Massage therapy improves a person’s sense of general well being and promotes relaxation as it relieves stress, tension and anxiety. This results in easing insomnia and depression. The end result is that it energizes and stimulates both body and mind.

Health Tip:The Joy of almonds 

Almonds have as much protein per ounce as red meat. Adding almonds into your diet has shown to help reduce the risk of heart attacks by as much as 50%. This result is due to the good-for-your-heart vitamin E found in almonds. Monounsaturated fats can decrease your bad LDL cholesterol levels and increase your good HDL cholesterol levels. Antioxidants help keep your arteries young.

High Blood Pressure: A Silent Killer!

High blood pressure  is one of those health problems you can have for a long time without knowing it. Often, it doesn’t cause symptoms right away. But it can still lead to serious issues like heart attacks and strokes. So it pays to know what can lead to it.

Your heart acts as a pump that pushes blood through your body. Blood pressure is the force your blood puts on your blood vessels as it flows. The higher your blood pressure, the higher the force. Without some pressure, your blood wouldn’t flow. It’d be like trying to blow up a balloon with a hole in it. But too much pressure and you’ll have problems.

What Boosts Your Blood Pressure?

You have high blood pressure if the first number is 140 or higher or if the second number is 90 or higher. Most of the time, doctors don’t know what causes high blood pressure. Your age, race, and family history can all play a part. But some things raise your blood pressure:

Being overweight. As your weight goes up, so does the amount of blood you need. That puts more strain on your heart and more pressure on your blood vessels. This is partly why physical activity and a healthy diet are so important.

Little or no physical activity. When you don’t move much, you usually have a higher heart rate, which makes your heart pump harder with each heartbeat. But when you exercise, your body makes hormones that relax your blood vessels and lower your blood pressure.

Too much salt. Sodium, which is in salt, can boost your blood pressure because it plays a role in narrowing your blood vessels and makes your body hold on to more fluid. So it’s best to limit salt in your diet. You also need to get enough potassium, found in foods like bananas, potatoes, and yogurt. It helps to balance your sodium levels and keep your blood pressure in check.

Tobacco use. Cigarettes and chewing tobacco both raise your blood pressure while you’re smoking or chewing. Plus, chemicals in tobacco damage your blood vessels, which narrows them and leads to higher blood pressure.

Alcohol use. Over time, heavy drinking can damage your heart's muscle. If you drink, it’s best to limit yourself. For healthy women, that means one drink a day. For healthy men, it’s two drinks a day up until age 65, then just one.

Stress. Chronic stress can cause problems for your blood pressure. Also, it often leads to behaviors such as smoking and drinking that also raise your blood pressure.

Medical Conditions

Certain health conditions can cause high blood pressure. This is one of the few times when the cause is clear. For example, certain conditions, such as sleep apnea, kidney disease, and thyroid problems, can cause high blood pressure. Sometimes, hypertension can happen during pregnancy and requires special treatment.

How Does Blood Pressure Get Too High?

As your blood pressure climbs, your heart has to work harder to pump blood. Over time, that’s a problem because it’s like constantly flooring the gas pedal in your car -- you’ll wear out your engine. Same with your heart.

Another problem is that your blood vessels are fragile and can only take so much force. Over time, the vessels get little tears in them, which is where plaque starts to collect.

As plaque builds up, your blood vessels narrow, so you have less room for blood to flow through. Your heart then has to pump harder, which creates even more pressure, and the cycle starts over.

How to Take Care of Acne

Acne is an inflammatory condition often brought about by sensitivity to androgen hormones in the body. The result is blackheads and blemishes which are mild cases. However, in severe cases there may be inflamed pustules and cysts.

There is a definite link between acne and stress. The reason is that with acne there may be a bacterial content present on the skin. When stressed this bacteria react to the sebum levels in the skin.

Taking care of the problem

The first reaction to acne may be to start cleaning the skin. Over cleansing the skin is a common mistake and actually leads to over stimulating the production of oil and skin dryness.

Always choose natural plant-based products for optimal healing. A gentle milky cleanser or gel is recommended and remember, never use abrasive scrubs on the skin.

Allow you skin to breathe. Fresh air and a bit of sunlight have immune-stimulating properties.

Tea tree, lavender, myrrh, chamomile and calendula are healing oils and mixed with jojoba and rosehip carrier oils it will encourage healing and also have an antibacterial effect on the skin.

Remember, even an oily skin needs oil. Most people neglect this when they have an oily skin. Plant and essential oils are strongly anti-bacterial and also promote new cell growth. Do not worry, it will not interfere with the natural oil flow of the body, as they won’t congest or block pores.

Skin grows from the inside out - therefore, make sure you have a sufficient intake of nutrients to assist with the strengthening and healing. Always eat plenty of fruits and vegetables and remember the eight glasses of water per day! Try to avoid processed foods and excess sugars.

Lastly, deal with your stress. Physical and mental stress go hand in hand.

Recipes 101

Danie de Villiers

Five Ways to Improve Your Health

Eating For Good Health

Food is the cornerstone of good health. Apart from from the fact that it keeps us alive, the type of food we eat can mean the difference between vibrant health or on-going illness.

Stop Smoking

If you smoke tobacco, stop it. If you don't, do not start. There are many programs to enroll to or to follow to assist you in stop smoking.

Body Weight

Maintain a healthy body weight. Excessive weight may be linked to heart disease, high blood pressure, diabetes, back-pain and many more health problems. Follow a diet if necessary.

Exercise

Follow one or the other exercise program. There is strong evidence that regular exercise can reduce the risk of coronary heart disease, high blood pressure and sudden death from heart attack.

Stress

Manage the level of stress. Stress is a normal part of life and usually comes from everyday occurrences. Eliminate as many sources of stress as possible.

Recipes 101

Danie de Villiers – freelance writer

Keep Your Cool!

Here are some good tips for keeping your cool when your stress levels are high:

• Eat more fruits and veggies; limit your intake of meat, sugar, coffee, processed food, and preservatives (for healthy recipes visit my food blog - Recipes 101)

• Drink more water(at least 8 glasses; choose warm water over cold)

• Exercise regularly(take a walk for 30 minutes, you don't have to stretch too much or lift weights)

• Try meditation

• Help others

• Give thanks for what you have; count your blessings

Make a commitment to eliminate stress in your life and act on it. Get all the help you need whether it be from books, resources, other people, etc.

Danie de Villiers - Freelance Writer

Tips to Manage Small Stressful Events

Here are some valuable tips to manage those small stressful events in your daily routine:

1. Plan ahead for the morning crunch. Set the breakfast table and make packed lunches the night before. Plan what you will wear. Check clothing for rears, runs, or missing buttons.

2. If a child needs help deciding on clothing of gathering papers for school, get this organized the night before. 

3. Get up before the rest of the family in order the have some time to yourself. Read the newspaper or do a crossword puzzle.

4. You can use a standard kitchen timer to help manage yours schedule. If you don’t want a telephone conversation to get too lengthy, set the timer for 15 to 20 minutes. 

5. Get an aquarium. They come in all sizes, for any size room of budget. Watching colourful fish swim gracefully through the water will distress you in no time. 

6. Spend time with your children. Flying a kite or playing a favourite board game is replacing makes the whole family feel closer. However, spend time away from your children as well. 

Occasionally hiring a babysitter can make a big difference to your stress level. To save money, consider sharing a babysitter with other parents. 

7. Take time out for a hobby you truly enjoy, whether it’s knitting, playing the piano or pottering around the garden. 

8. Listen to music. Start with lively music that matches the way you feel, and work into slower pieces. Or do the opposite-start with soothing melodies and end with energizing music. 

9. Get enough sleep. Most adult’s need at least eight hours sleep a night. Your efficiency the next day will more than make up for the extra time lost to sleep. Go to bed at the same time eve night and wake at the same time every morning – even on weekends – if possible. This way you won’t tamper with your body’s rhythms. 

10. Try volunteer work. Nothing wild take your mend off your own troubles and  give you  a greater sense of accomplishment than volunteering your time and energy to good cause. 

11. Buy cards and gifts throughout the year. Then you won’t have to rush around before birthdays and holidays.

12. Keep a record of the things that make you feel stressed. This will help you become aware of the real stressors I your life. 

13. Give yourself permission to be imperfect. Let the dishes go unwashed one night.

Getting a pet is another excellent way to reduce stress. Not only will a pet give you warmth and unconditional affection, but merely petting a friendly animal can help lower blood pressure. 

Danie de Villiers 

How to Manage Your Time

How you manage your time can actually affect your health. No one who is chronically overwhelmed by tasks at home and on the job can operate at peak efficiency. 

1. You must make time to stop and smell the roses. Ask yourself what is most important to you. Then schedule your time accordingly. 

2. Make definite decisions as to how you want to spend your personal time.  

3. Don’t make the common mistake of over-scheduling your free time, or you’ll make it as stressful as your time at work. Instead, give yourself fewer things to do and enjoy doing them more. 

4. Think of quick tasks, such as writing notes to friends, that you can do while waiting in line at the supermarket or at your doctor’s surgery. 

5. Don’t wait for “the right moment,” to start a project - that moment may never come. This is especially true if you tend to procrastinate. Remember that few tasks have to be started at the beginning. So if the first step seems daunting, start with another part of the project. Once you are in motion, it will be easier to stay with your plan. 

6. Clear your work area so you will not be distracted either by mess or by another project.

Quick Stress Busters

Here are a few ways to ease your everyday stress that only take a few minutes, but will make your life a little easier.

1. Sit comfortable, close your eyes and breathe deeply in through the nose. Breathe out slowly through your mouth releasing the problems of the day. Think only about the things that make you happy. Do this for 5 minutes.

2. Sit in a comfortable position. Lean your head against the back of a chair or wall. Close the eyes take a deep breath and place each thumb at a point on the base of the skull near each ear. Move your thumbs downward from ears to shoulder tops; press and hold tense spots as you go. Then rub back of neck from base of skull downward, pressing and holding tense spots. Cross one arm over chest and press muscles along top of opposite shoulder; hold until tension is released. Repeat with other arm. Drop arms to sides, and breath, imagining your skull is heavy as a bowling ball. Relax completely.

3. Take a bubble bath. Light scented candles all around you, and turn off the lights listen to classical music. Imagine you are self on a quiet tropical island. See yourself relaxing on a great lounge chair while servants take care of your every need.

4. Get a good night's sleep: Do not drink coffee or eat too late as it makes it difficult to sleep. Try listening to soothing music as you drift off to sleep. Don't think about what you need to do the next day.

5. Exercise; It increase blood flow, bringing more oxygen to your brain and unkinks tight muscles.

6. Light scented candles around the room turn off lights lie on your back and reach arms and legs toward ceiling. Rotate, starting with each arm and then each leg. Do this for 10 minutes.

7. Rotate your head stretching as far as you can, start to your right shoulder, the to the back as if looking at the ceiling, then to left shoulder then to front, putting chin to chest. Do for a few minutes then rotate starting with left shoulder.

8. Close your eyes lift both arms over your head until your hands touch. Slowly lower your arms down to your sides up and down as if in a flying motion. Imagine you are a bird flying over the ocean. Let your imagination soar.