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December 2008 [Volume 7, Issue 12]
To Your Health is brought to you by:
In this issue of To Your Health:
Treat Yourself to a Massage After Exercise
A news release from Ohio State University suggests compressive massage has a positive effect on post-exercise tissue recovery. The report notes, "The muscles in animals receiving simulated massage had improved function, less swelling and fewer signs of inflammation than did muscles in the animals that received no massage treatment after exercise." Recovery of muscle strength was also greater. The importance of the research is that it starts to reveal a cellular basis for the positive effects of massage, even though the exact mechanism of how the changes occur is not yet known.
"Our goal is to use this model to understand the biological mechanisms of massage as a guide to preclinical trials to test the effects of massage on muscle recovery after exercise," said Thomas Best, a professor of family medicine at Ohio State University and senior author of the study. "A trial in humans could look at optimal indications for massage. Ultimately, we could also find out how massage helps not just exercise-induced muscle injury, but swelling and pain associated with other medical conditions, as well," he said.
To learn more about the benefits of massage, visit www.massagetoday.com.
The skin is the largest organ of the body and deserves quality care. For many people, winter care may require measures that go beyond their normal routine. The air around us is more dry in the winter months, so the moisture is wicked out of our body and we receive virtually no moisture from our environment. Other factors contribute to dry skin but dry air will exacerbate an existing problem.
When you think about your dry skin, you should have two objectives in mind: first, getting moisture into the cells, and second, keeping it there. A lotion or moisturizer works more effectively when the skin is free from dead surface cells. For best results in the winter, use a good nonabrasive exfoliate that contains its own moisturizing properties. (A salt scrub may be helpful but can also be drying to winter skin.)
Now let's look at topical applications. We call these moisturizers, with hand and body lotions being the most commonly used products. There are three types of basic moisturizers you can use: one puts moisture in, one prevents moisture from escaping, and one makes the skin feel smoother. Listed below are these three types of moisturizers, along with their common ingredients to help you identify them in over-the-counter products.
- Humectants. This is a classification of moisturizer that penetrates the stratum corneum, the top layer of skin, and helps absorb moisture. Humectants are popular in anti-aging products since skin dries out more as we age. Common ingredients: glycerin, hyaluronic acid, panthenol, propylene glycol and sorbitol.
- Occlusives. This category works by coating the top layer of the skin to decrease evaporation. This helps for dry hands, fingers and feet. In cases of painful cracked or bleeding skin, consider using "grandma's beauty secret" of smearing a white petroleum product, like Vaseline, on hands and then donning a pair of white gloves before going to bed. Common ingredients: lanolin, stearic acid, cetyl alcohol, caprylic/capric triglyceride, mineral oil and petrolatum.
- Emollients. Emollients soften and smooth skin texture. Common ingredients: cyclomethicone, dimethicone, isopropyl myristate, octyl extenuate, isopropyl palmitate, isopropyl isostearate and jojoba oil.
* Individual skin varies, so trial and error may be necessary to find the right combination.
The current flood of information about harmful chemicals in products commonly used for skin care or cleaning has caused thoughtful people to seek healthy alternatives. The good news is there is an easy and delightful way to eliminate many health risks while increasing the benefits by using simple, inexpensive ingredients and true aromatic essential oils such as chamomile, lavender, and eucalyptus.
The properties of certain essential oils that affect skin cell metabolism, circulation, elimination and the ability to curb bacteria and fungus make them great to use in skin care products. Because these are highly concentrated substances (with the exception of lavender in the case of a headache, cut or burn), they must be diluted before using on the skin. Essential oils do not mix with water, so a fatty substance is used – usually a cold-pressed vegetable/nut oil such as almond, apricot kernel or sesame. For bathing, essential oils can be diluted in honey (a tablespoon will do), milk (with high-fat content) or bath salts.
Cleaning house with essential oils ensures effective disease prevention and boosts the immune system while lifting the spirits with lovely aromas. To dilute the essential oils, use 1 cup of white vinegar. Pour the vinegar/essential oil blend into water and use on your floors, counter or even in the laundry. Chores such as mopping the floor is a pleasure when using a fragrant pine- or lemon-based blend.
Essential oils are regulated by a government agency and the properties and uses are well-researched and documented. However, there is currently no U.S. regulation on essential oils in terms of practice or product. For this reason, it is good to get an education in proper use of essential oils through reputable books and classes. (The National Association for Holistic Aromatherapy is a good resource for both. You can contact them at www.naha.org.) For more information on essential oils and their uses visit: www.massagetoday.com/topics/aromatherapy.php.
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