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Massage Therapy for Multiple Sclerosis
May 7, 2012 | 
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Osteoporosis and Exercise
Osteoporosis is a progressive disease in which the bones become weaker, causing changes in posture and increasing susceptibility to fractures. Because of the physiological, nutritional, and hormonal differences between males and females, osteoporosis mainly affects women. Bone mass, the amount of mineral in the bone, generally reaches its peak when a woman is between the ages of 30 and 35. After that, it then begins to decline.
While certain minerals and vitamins are crucial for proper bone health, exercise is another vital factor. When bones get regular weight-bearing and resistance exercise, the body responds by depositing more minerals in the bones, especially the bones of the legs, hips and spine. Conversely, a lack of regular exercise accelerates the loss of bone mass.
Many researchers have attempted to pinpoint which types of exercises are most effective at improving bone mass density, however results have varied. The BEST (Bone-Estrogen Strength Training) Project at the University of Arizona identified six specific weight training exercises that yield the largest improvements. This project suggests squats, military press, lat pulldown, leg press, back extension and seated row, with 3 weight training sessions a week of 2 sets of each exercise, alternating between moderate (6-8 reps) and heavy (4-6 reps). In regards to weight-bearing exercises, the most improvements were seen in individuals who participated in regular walking, gymnastic training, stepping and jumping.
It is also important to keep in mind that other than improving bone mass, regular weight-bearing and resistance exercise will help improve balance, gait and a reduction of falls.
Aromatherapy for Colds and Flus
As happens every year when Fall arrives, so does cold and flu season. Our lives once again becomes a little more hectic and social activities are in full swing. Thus, we are a little more likely to be susceptible and exposed to the cold and flu viruses. Most of us are fully aware of the importance of proper hand washing and the sharing of personal items when around those who are sick but there are other preventive and treatment options you may choose. I have been very fortunate to have had very few colds in recent years and I strongly believe that much of it has to do with the effectiveness of a cold and flu aromatherapy blend I use every time I begin to feel the early symptoms of a cold coming on.
Use a carrier oil such as jojoba, unfractionated coconut oil or grapeseed. To every tbsp of this carrier oil, add 3 drops of tea tree, 2 drops of eucalyptus, 2 drops of lemon and 1 drop of grapefruit essential oil. Blend well and apply regularly to the upper chest and neck and I often finish by even patting the remaining oil on my face (avoid eye area), being sure to breathe in the aroma deeply. I make a point to carry a small bottle with me so I can use the blend as often as I need. Whenever I start to feel the beginning of a sore throat, I use this effective aromatherapy blend.
The important properties of these particular oils are their strong anti-viral, anti-bacterial and anti-fungal properties as well as their immune strengthening capabilities. Keep in mind though that there are also many great oils to choose from as well. Some important ones to mention are oregano, another very strong anti-viral and anti-bacterial oil. Also there is frankincense for that tickling cough, cedarwood for excess phlegm, and both orange and ginger are great for either chills or fever. You can choose to add these oils to your massage oil or blend the 7-8 drops:1 tbsp unscented bubble bath as another option.
Summer Skin Care & Aromatherapy
Many of us are aware of the importance of protecting ourselves from excessive sun exposure, especially in the summer months. Sunburns are caused by the sun’s ultraviolet (UV) rays and the amount of exposure required to cause a burn depends on the individual, the geographical location, the time, and the atmospheric conditions.
Most sunburns are first-degree burns that cause the skin to become red, warm, and tender to the touch. It is important to remember that symptoms do not necessarily appear while you are in the sun; they may begin from one hour to twenty-four hours after sun exposure, and usually reach their peak in two to three days.
Prevention in the best medicine in this case as in many. Wearing sunscreen with a SPF of 15 or higher is the utmost importance while you are outside during peak hours. There may still be times though that you notice at the end of the day that you have a sunburn.
There are a number of natural remedies that can give relief for minor sunburn. There is an aromatherapy blend I use often for its multiple purposes and it is great for soothing mild sunburns. You will need to blend 3 drops of lavender oil, 3 drops of Roman chamomile oil, 1 drop of peppermint oil and 1 tbsp of jojoba oil. Keep in mind that this is the ratio of the blend and I usually prepare at least a half a cup at a time. These oils are great for treating sunburn because of its anti-inflammatory properties as well as it’s skin regenerative/healing abilities.
Keep in mind that these oils are also very effective in treating headaches (especially if you add a drop of rosemary), intestinal upset, insomnia, and well as stress and anxiety.
Massage Therapy for Golfers
- Improvement of tissue health and decrease pain by increasing blood circulation to stiff and spasming muscles (note that proper blood flow will help maintain muscle strength).
- Maintain and improve joint health and range of motion by treating contractures in tight muscles & mobilizing affected joint capsules.
- Decrease inflammation, swelling and spasm associated with sprains, strains, bursitis and tendonitis.
- Stretch shortened muscles inflicted with overuse, especially the pecs, anterior deltoid, upper trapezius, scalenes and iliopsoas. Strengthen lengthened and weaker muscles such as posterior deltoid, mid and lower trapezius, rotator cuff and the muscle supporting your “core” such as transverse abdominus and the lumbar paraspinals.