Newsletter - The Basics of Stress Reduction

The Basics of Stress Reduction Exercise - Get into the habit of exercising at least 20 minutes everyday. Try yoga, brisk walks, tai chi, strength training or a new sport. The benefits of exercise reduce the risk of a wide range of medical disorders including heart disease, depression and arthritis. Exercising is important as we age. The number one reason why older adults need assisted living is lack of leg strength – difficulty getting out of a chair or walking up stairs. Weight loss, improve self-confidence and reducing stress are the rewards. Relaxation – Worry and stress are part of life. But they can be balanced and managed. Worry stresses the adrenal glands thus stimulating the sympathetic nervous system (fight and flight response). This in turn can lead to insomnia or disease in the long term. Learn deep breathing and relaxation techniques to quiet the mind. Try exercising daily. Help your body manage the stress response. It is one of the most important measures you can take to improve your health. Sleep– Shortchanging your sleep or living with insomnia can increase stress hormones like cortisol. This leads to weight gain, depression, difficulty concentrating, a weak immune system and damage to the cardiovascular system over time. If you wake up and do not feel rested, you are not getting enough sleep. Try going to sleep and waking up at the same time everyday. Avoid caffeine, ensure your bedroom is free of noise and light. If you are having problems, come in for some shiatsu treatments to discuss factors that are the cause of your insomnia.

Healthy Eating –Means eating whole foods and good carbs such as whole oats, brown rice, bright coloured or green leafy vegetables, raw nuts and berries. Avoid white breads, sugar and fruit juices. Instead of fried foods - steam or bake them. Try herbal teas and lemon water. The number of people diagnosed with diabetes is increasing dramatically. Part of the reason is that we are not feeding the body the proper fuel it needs to run.

Less Sugar – Our bodies are not designed to process refined sugar. Sugar suppresses the immune system, causes allergies, can lead to periodontal disease and diabetes. Avoid candy, cookies, sugar in tea, sweetened yogurt, jams. Instead try whole fruits, unsweetened yogurt and avoid artificial sweeteners (they come with their own set of problems). Use stevia or honey in small amounts to manage your sweet tooth. Read the food labels for hidden sugar. Good Fats – There is a difference between “good fats” and “bad fats”, as there is between “good carbs” and “bad carbs”. Good fat is healthy and is a necessary part of a balanced diet. It protects the organs, keeps you warm and helps to absorb nutrients. Trans fats are not beneficial as they raise blood cholesterol levels. Look for mono and polyunsaturated fats. These fats help lower blood cholesterol levels. Examples are olive, sunflower and flax seed oils, fish oils, coconuts, avocados, nuts and seeds. Dehydration - The human body can last weeks without food, but only days without water. Water maintains healthy cells, helps eliminate the by-products of the body's metabolism, regulates body temperature, aids digestion, prevents constipation and contributes to the skin's texture and appearance. Dehydration occurs when the water content of the body is too low. Symptoms include headaches, lethargy, mood changes, dry or cracked lips and dark-coloured urine. Insufficient water intake may increase the risk of kidney stones and, in women, urinary tract infections. Approximately six to eight glasses of a variety of fluids can be consumed each day. If you are physically active and are in a hot or humid weather consume more.

More Fiber – Increasing the amount of fiber in the diet helps treat constipation, hemorrhoids, cancer, IBS and lowers cholesterol. Soluble fiber - softens the feces by absorbing water and helps slow the rate of digestion and lower blood cholesterol and blood glucose. It is found legumes, fruits, vegetables and oats. Insoluble fiber - holds water very effectively thus contributing to an increase in stool weight. It is found in roughage foods with skin such as fruit.

Newsletter - Repetitive Strain Injury

One out of every 10 Canadian adults had a repetitive strain injury (RSI) serious enough to limit their normal activities in 2000/01. A study published in Health reports, shows that RSIs are affecting a growing number of adults. - Statistics Canada, The Daily, August, 2003 Repetitive Strain Injury (RSI) is term for a group of disorders caused by repeated movements that affect the muscles, tendons and nerves. Carpal tunnel syndrome is the most commonly known RSI. According to Traditional Chinese Medicine (TCM) repetitive strain injury is defined as: Qi (energy) Stagnation. In other words, the energy in the affected area is not flowing properly and is “stuck”. When Qi is stuck - pain results. The job of the shiatsu therapist is to unblock the “stuckness” and promote the smooth flow of Qi. Shiatsu therapy is useful for stimulating blood flow and reducing the pain and tingling in the affected area. Channels (meridians) that run throughout the body carry Qi and blood. Shiatsu enables the smooth flow of Qi by stimulating specific meridians to obtain the desired result – reduced pain and numbness. A by-product of shiatsu is a relaxed and tranquil state. A calm the nervous system and allows the body to innately heal itself. You will feel fantastic after the treatment. WARNING SIGNS - The following signs and symptoms may indicate the onset of an RSI.• Recurring pain or discomfort in neck, shoulders, upper back, wrists or hands.• Tingling and/or numbness• Loss of grip strength, lack of endurance and/or weakness. • Muscles in the arms and shoulders feel hard and wiry • Pain or numbness while lying in bed. Goal for Shiatsu in treating RSI To relieve pain, tingling and resume regular activities. PREVENTION is key! Good posture and ergonomic working conditions help to prevent or halt the progress of RSI. Shiatsu, rest, stretches and strengthening exercises assist to reduce the symptoms associated to RSI. Listen to your body. BEFORE you begin to feel pain and fatigue – STOP Pay attention to posture. The shoulders and head should not be hunched forward. Problems may be aggravated by other actions: carrying children, knitting even using a knife on a cutting board can have an enormous impact. - Take regular breaks. - Invest in a headset. Do not tuck the telephone between your shoulder and ear. - When typing hold wrist straight rather than bent up, down, or to the side. - Improve strength and blood flow in the affected muscles by regular aerobic exercise - Get adequate sleep and drink plenty of water. - Relax muscles by using muscle-relaxation techniques such as deep breathing, qigong to reduce pain.

Newsletter - Life is Better Without Pain

In 2006 in Canada, 26 million prescriptions for painkillers were issued, according to IMS Health Canada, representing sales of more than $800 million. – The Toronto Star, Oct 6, 2007 Shiatsu and the Treatment of Pain Is it possible to live life free of pain? Well, pain is a natural function of the body and can be a very positive force toward wellness. However, unmanaged and untreated pain can be a severe drain on your physical and mental well being. This can eventually lead to further health problems. We’ve all experienced some sort of pain – Physical pain such as a headache, numbness and arthritis. Emotional pain would include: anger, grief or worrying. Mental pain could be overwork or financial stress. One or a combination of these can lead to body function breaking down and leaving us susceptible to illness. Wouldn’t it be nice to take control of your body and rid yourself of pain? Wouldn’t you like to try something that is effective, safe, natural, relaxed and empowering? To reduce pain and stress it’s important to recognize that lifestyle and harmful patterns can not only cause but also aggravate pain. Someone to help pinpoint these patterns and guide you through the process can make all the difference. In Traditional Chinese Medicine (TCM) pain is a blockage of Qi (vital energy) that runs through the channels of our body. For example, a bruise has blocked the flow of Qi. You can see it and feel it. On a deeper level, internal blockage or Qi Stagnation can cause low back pain, menstrual pain or headaches. The goal of the therapist is to unblock the Qi Stagnation. She does this by opening the channels to allow the smooth flow of Qi. A good therapist is adept at locating, relaxing and moving the stuck pain thereby restoring the natural balance in the body. Prevention: Part of treatment is looking at lifestyle and determining what is aggravating the pain. Your therapist will go over all aspects of your daily life and together you can determine the cause and prevent/diminish the pain. Shiatsu is very effective in the treatment of Pain and Stress. You will come out of treatments feeling relaxed, energized and relieved of pain. Breathe Through the Pain Breathing is natural, but is not done properly by many of us. Most of us breathe very shallow, into our chest and not our lungs. Proper breathing helps us reduce pain, stress and anger. It calms our nervous system, lowers our blood pressure and improves our concentration. In Shiatsu breath is important. Your shiatsu therapist can teach you to breathe through your Hara. The Hara is translated from Japanese meaning “belly”. Our energy, Ki is stored here. There is a saying, “that Ki is moved by the mind ... where the attention goes, Ki flows." It is located below the naval and towards the spine. Our Hara is our centre and is where we should breathe into. Upon inhalation, our breath moves from our nose, throat, lungs and then into the Hara. Our belly should expand. On exhalation the belly deflates and the breath moves in the opposite direction leaving through the nose. You can practice sitting or lying down with your hands on your navel so you can feel the expansions and contractions. As you become comfortable with Hara breathing, you can begin to focus on relaxing your body and releasing pain and tension. As you inhale, scan your body, as you exhale imagine the pain leaving with your breath. This Hara breathing is practical when you find yourself in a stressful situation where you need calm your mind or if you feel anger rise. Start with 10 deep breaths. You will feel more relaxed and able to think more clearly. Contact me if you have any question regarding Hara breathing. I teach my clients how to do it and encourage it during treatments. Remember – breathing purifies the body and strengthens the mind.