May 2009 [Volume 8, Issue 5]

To Your Health is brought to you by:

In this issue of To Your Health:

• The Value of Massage Therapy
• Natural Alternatives to Pain Relieving Drugs
• Massage Therapy Offers Rest and Respite

The Value of Massage Therapy

While massage is commonly known as a great technique for relaxation, its many benefits far exceed quiet time at your local spa. Massage is valued for so much more. It is known to alleviate joint and back pain, manage fibromyalgia and migraines, speed recovery from injury, increase blood circulation and manage stress, to name a few.

And whether you're an athlete, manual laborer or work in an office, regular massages help prevent injuries common in many professions, such as repetitive stress injuries, muscle strains and carpal tunnel.

Ideally, we should be receiving a massage weekly; if that is not possible than we should strive for a massage every other week. Here are the two main reasons given for not receiving regular massages:

I do not want to spend the money. Many of us have had to adjust the way we manage our finances, and prioritize our budget. We're spending less money on frivolous things such as Starbucks coffee, fast food or another shirt in that color that looks great on you. However, taking care of your body should be on the priority list. Our body is our tool and it is our responsibility to ensure that it is functioning well.

I do not have the time. Really? We all have time for what is a priority to us. Yes, we are all busy, especially those of us who are caretakers of young children, aging parents, or other family members. What rings more true is to say "I do not believe receiving a massage is a priority in my busy life right now." Anyone can find one hour (one and a half, including travel time) each week, or every other week, for something that is a priority. Your challenge, therefore, is to re-categorize massage as a priority in your life.

Natural Alternatives to Pain Relieving Drugs

When considering supplements to help reduce pain, it is important to realize that pain expression is based on physical, psychological, and biochemical factors. From a biochemical perspective, it is important to remember that the chemicals, which cause inflammation, are the same ones that cause pain. Dr. David Seaman, clinical nutritionist, provides natural alternatives to pain-relieving drugs:

Fish oil is one of the more popular supplements on the market today and can be taken by almost anyone who is not taking blood-thinning medications such as warfarin (Coumadin). Studies have shown that supplemental fish oil is helpful for patients with neck pain and back pain, as well as joint pain associated with rheumatoid arthritis, psoriasis, and ulcerative colitis. The common supplemental recommendation is 1-3 grams of EPA/DHA, which are the omega-3 fatty acids found in fish oil. This typically means 2-5 capsules daily if a concentrated fish oil is used for supplementation.

Vitamin D has emerged in recent years as a vitamin that has anti-inflammatory and anti-pain benefits. Autoimmune diseases, such as rheumatoid arthritis, are inflammatory in nature and known to be associated with vitamin D deficiency. Low back pain and widespread pain that can be confused with fibromyalgia are also known to be associated with vitamin D deficiency. We get vitamin D from the sun, but its production is reduced 95 percent when a sunscreen with a sun-protective factor (SPF) of 8 or greater is applied to the skin. There are no foods that contain adequate amounts of vitamin D, so we must either get vitamin D from the sun or from supplements.

Magnesium: Ever since I can remember, we have been bombarded with information about calcium, while magnesium is rarely emphasized. This is an odd situation because more than 300 enzymes require magnesium, so it is involved in an inordinate amount of metabolic reactions. From a clinical perspective, the average American's intake of magnesium is well below the recommended daily allowance (RDA) and this has been associated with the expression of numerous conditions including heart disease, hypertension, diabetes, osteoporosis, headache, chronic inflammation, and an increase in nervous system excitability.

Approximately 400 mg of supplemental magnesium per day is thought to be adequate for most individuals. (Note: The most common side-effect associated with magnesium supplementation is diarrhea; this is a totally individual experience. I take 1,000 mg of magnesium every day and have normal bowel function, while others take 400 mg and get diarrhea. The average person is able to tolerate 400 mg.)

Probiotics: Research is emerging that implicates poor digestive function with musculoskeletal pain expression. This speaks to the need to drastically reduce our consumption of sugar, flour products and refined oils that are devoid of fiber and known to compromise healthy gut bacteria.  Supplementation with healthy bacteria called probiotics (Lactobacillus acidophilus and Bifidobacteria) are known to reduce intestinal inflammation, and for many this translates into less musculoskeletal pain as well.

Ginger and Turmeric: Most herbs that we use to spice our meals are known to have anti-inflammatory functions. The most well-studied in the context of inflammation and pain are ginger and turmeric. Each has been shown to reduce musculoskeletal pain. The most economical way to take ginger and turmeric is with meals as an added spice. However, supplements are available and widely utilized. (I personally spice my meals and take a ginger/turmeric supplement.)

B Vitamins: The creation of cellular energy requires most B-complex vitamins. While B vitamins are not traditionally viewed as anti-inflammatory or analgesic, human and animal research suggests that B-vitamin supplementation may offer pain-reducing benefits.

As always, talk to your doctor before taking any supplement for the first time.

Massage Therapy Offers Rest and Respite

Tracy Walton, an oncology massage therapist, reflects on a recent experience with a client. A while ago, on a single day, I worked with several clients who were in cancer treatment, or recently completed treatment. As I updated their health histories, each client told me stories of loss, strength, terror, uncertainty, and exhaustion. There was a relentless quality to what they described. As I moved my hands across them, and as I was still and held each one quietly, two words kept coming into my head: rest and warrior.

These words continued to echo as I worked. On that day, I came to understand, more deeply than ever, the role of massage in helping people truly let down. Skilled touch says: Let down the fight, drop the battle dress, and give up the endless drive. Let down appearances. Stop, now, and catch your breath. Rest.

In Swedish massage, the simple removal of clothing, designed for smoother strokes and more meaningful engagement of the muscles and skin, is a gesture of letting go, in and of itself. I know when I have received massage, removing my own clothing means that for an hour I give up clothing figuratively as well as literally. This gesture has great significance: I also stop trying to hold everything together, to appear intact, or to act as though I'm on my way somewhere else. For a brief, nourishing time, I do not plan, or scheme, or fight; I simply rest. I let someone else care for me; I let myself fall, be caught, and be carried. Through this act of trust, I am recharged. Rest, warrior.

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