Leveraging Massage for Nervous System Regulation

Massage and the Nervous System  

When you think about massage therapy, often you think about how your sore muscles will be provided with relief from the repetitive tasks that you take on in a day, whether it’s sitting at a desk, standing on your feet, or helping to manage other physical conditions. And as these benefits will leave you feeling pretty good post-massage, we often don’t think about the physiological reason for why we have a euphoric, ultra relaxed feeling for hours or days post massage. This euphoric state is due to massage impacting your nervous system positively by increasing your feel-good hormones and downregulating your stress hormones. Studies show that even after two weeks post-massage, cortisol and norepinephrine levels are significantly decreased (Lee, et. al, 2011). 

The Value of Touch

Touch is an important aspect of human’s ability to thrive. It encourages positive social interactions and has been shown to help buffer stress and has calming effects (Eckstein, et. al, 2020). Post pandemic, work-from-home, mindful distance, and social media have created a world where we are experiencing fewer face-to-face interactions, and less opportunities for touch and connection. Less human connection and increased exposure to a world filled with chaos and uncertainty leads to increased stress.

Impact of Chronic Stress

Cortisol and norepinephrine are important hormones that are a part of your sympathetic nervous system (your fight-or flight response or your body’s alert system). It helps you wake in the morning, and it also helps you respond to danger. But when you have elevated levels over time (chronic stress), these hormones impact the gut-brain axis and are reported to cause systemic inflammation and gut dysbiosis and increases in proinflammatory cytokines, causing further dysregulation to the immune system (Perelli, et. al, 2024) which may leave you managing other conditions like cardiovascular diseases, diabetes, mental health disorders, and auto-immune conditions (Mariotti, 2015). Elevated stress hormones, over time, can cause symptoms of depression and other mood disorders, with additional correlation between major depression disorders and a 60% increased risk of developing Type 2 Diabetes. (Perelli, et. al, 2024)

 The Feel-Good Hormones

 Serotonin, oxytocin, endorphins, and dopamine are “feel good” hormones with serotonin being responsible for mood, sleep, digestion, and memory and your ability to learn. Oxytocin is the “love” hormone and aids in promoting trust, empathy and bonding, which can be increased through the means of physical touch, such as massage (Raypole, 2022). Endorphins help to alleviate pain, improve mood, and manage stress by regulating the release of cortisol. Lastly, dopamine is your “Reward center” and is released during pleasurable experiences like achieving goals, sex, eating, and touch.

 How Does Massage Help Good/ Stress Hormones?

 No, massage therapy alone cannot fix any of these chronic stress conditions, but it can aid in alleviating symptoms of many conditions, including anxiety, depression, and inflammatory responses by helping to decrease stress hormones and increasing happy hormones like serotonin, endorphins, dopamine, and oxytocin. In a study published by the International Journal of Neuroscience, recipients of massage realized an average of a 31% decrease in cortisol, and 28% increase in serotonin and a 31% increase in dopamine (Field, et. al, 2009)

 If your body is stuck in sympathetic (fight or flight), massage can help you relax enough to shift back to a more natural and desired parasympathetic state of being (Meier, et. al, 2020). Ideally, the more frequently we can shift back into a relaxed state of being, the more we can balance our fight-or-flight response and better manage our stress.

 Other Ways to Manage Stress

 Massage is a great way to intentionally give yourself a dedicated hour (or more) to bring awareness back into your body, regulate your breathing, and become more centered while bringing attention to your muscle aches and pains, but there are many other ways to help regulate your stress response.

1.     Meditation

2.     Sunshine exposure

3.     Exercise

4.     Socializing with Friends

5.     Sleep

6.     Listen to and Dance to Music

7.     Eating nutrient-dense food

Dopamine, 2025. Retrieved from: https://my.clevelandclinic.org/health/articles/22581-dopamine

Eckstein, M., Mamaev, I., Ditzen, B., & Sailer, U. (2020). Calming Effects of Touch in Human, Animal, and Robotic Interaction-Scientific State-of-the-Art and Technical Advances. Frontiers in psychiatry, 11, 555058. https://doi.org/10.3389/fpsyt.2020.555058

Field, T., Hernandez-Reif, M., Diego, M., Schanberg, S., & Kuhn, C. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. The International journal of neuroscience, 115(10), 1397–1413. https://doi.org/10.1080/00207450590956459

Lee YH, Park BN, Kim SH. The effects of heat and massage application on autonomic nervous system. Yonsei Med J. 2011 Nov;52(6):982-9. doi: 10.3349/ymj.2011.52.6.982. PMID: 22028164; PMCID: PMC3220246.

Mariotti A. (2015). The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future science OA, 1(3), FSO23. https://doi.org/10.4155/fso.15.21

Maria Meier, Eva Unternaehrer, Stephanie J. Dimitroff, Annika B. E. Benz, Ulrike U. Bentele, Sabine M. Schorpp, Maya Wenzel, Jens C. Pruessner. Standardized massage interventions as protocols for the induction of psychophysiological relaxation in the laboratory: a block randomized, controlled trial. Scientific Reports, 2020; 10 (1) DOI: 10.1038/s41598-020-71173-w

Perrelli, M., Goparaju, P., Postolache, T. T., del Bosque-Plata, L., & Gragnoli, C. (2024). Stress and the CRH System, Norepinephrine, Depression, and Type 2 Diabetes. Biomedicines, 12(6), 1187. https://doi.org/10.3390/biomedicines12061187

Raypole, C. (2022). How to Hack your Hormones for a Better Mood. Healthline. Retrieved from https://www.healthline.com/health/happy-hormone#:~:text=Serotonin%3A%20This%20hormone%20and%20neurotransmitter,and%20strong%20parent%2Dchild%20bonding.

University of Konstanz. "Ten minutes of massage or rest will help your body fight stress." ScienceDaily. ScienceDaily, 18 September 2020. <www.sciencedaily.com/releases/2020/09/200918104305.htm>.

Can a Plant-Based Diet Help Symptoms of Anxiety?

Anxiety? Got any?

We are now a year into pandemic and multiple uprisings as we continue to fight for equality. Chances are, no matter where you live, there have been significant changes that have occurred in your world, some of them more stressful than others. And how are you adapting? It’s likely that there has been an increase in stress and a potential for anxiety.

Let’s talk about anxiety for a minute. There are a couple different types of anxiety, but we are going to focus on the most common, Generalized Anxiety Disorder or GAD. The National Institute of Health describes anxiety as an excessive worry related to a number of things including, but not limited to personal health, wealth, work and social interactions, and everyday routine interactions1. This anxiety or worry can cause significant interruptions and problems in areas of their life, like social interactions, school, and work.

Some symptoms of Generalized Anxiety Disorder include:

·      Feeling of restlessness,

·      Tire easily

·      Difficulty with concentration

·      Increased muscle tension

·      Irritability

·      Challenges with controlling feelings of worry

·      Wide range of sleep problems like falling or staying asleep, or restless sleep

Another type of anxiety is called a Panic Disorder, which presents itself in the form of a panic attack, a sudden and intense fear that can present very quickly and peak within minutes. These attacks can be unexpected or triggered by an external factor like a feared object or situation.1

Panic attack symptoms include:

·      Heart palpitations

·      Sweating

·      Trembling or shaking

·      Shortness of breath

·      Feelings of despair

·      Feelings of being out of control

There is a good chance that at some point in your life, you may experience anxiety. Hopefully, it is short-term, and you are able to navigate with your own methods like exercise, meditation, and relaxation, but there are times when anxiety is persistent, and you may wish to explore other options.

What Causes Anxiety?

The easy answer that comes to mind is stress. Stress can cause anxiety, right? But that doesn’t really explain why some people seem to be “better” at managing stress and avoiding anxiety disorders. The truth is, the cause of anxiety is not fully understood.2 Life experiences appear to be a factor in triggering anxiety disorders, inherited traits may also be a factor, or an underlying medical condition may also be present.2

Some medical conditions that can be linked to anxiety include:

·      Heart disease

·      Diabetes

·      Thyroid problems, such as Hyperthyroidism

·      Respiratory disorders, such as chronic obstructive pulmonary disease or asthma

·      Alcohol withdrawal, anti-anxiety medications

·      Other medications, like certain birth controls,3-5 which evidence suggests can deplete the essential B vitamins that affect mood

·      Chronic pain

·      Irritable bowel syndrome

·      Certain rare types of tumors that produce fight or flight hormones

Ok, so now we have an idea about what anxiety is, potential causes and symptoms. But what can you do about anxiety? The Anxiety & Depression Association of America (ADAA) provides a few coping strategies:

·       Take a time-out for yourself.6 Step back from your problem with relaxation techniques like meditation, yoga, massage, or a walk in nature.  

·       Sleep. Your body has additional sleep requirements when you’re stressed

·       Exercise daily6 to release endorphins in your body, which help to make you feel good

·       Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks (also note it is suggested that alcohol may also negatively impact B vitamins responsible for affecting mood.7)

·       Eat well-balanced meals

(To see the entire list, please visit https://adaa.org/tips)

Let Food Be Thy Medicine

I am a big believer that food is our medicine and there are many ways to help alleviate symptoms of many ailments by providing our bodies with nutrient dense food. The more plants that you can consume in a day, the better. The more color and diversity of plants, the better. Why? Because the more plants you consume, the more nutrients, vitamins, minerals, and fiber can help you fight signs of inflammation and oxidative stress which aid in combatting signs and symptoms of anxiety and depression.

You might be thinking to yourself, “Well, can’t I cheat the system and just take a supplement to get the vitamins and minerals I lack in diet?”. Not really. Supplements are not absorbed into your body the same way that whole foods are and the impact they have on your body and its health is not always positive or even well understood.  Additionally, supplements are not currently regulated by the FDA which means there is no governance about what goes into the bottles of supplements you and no way to know if you are getting what you paid for. Some supplements even have potentially dangerous ingredients.

For more information regarding supplements and how to analyze potential products, click here

Additional information can be found on the National Institute of Health website.

What foods have the best potential for helping to regulate mood?

Below is listed the top ten vitamins and minerals that provide mood support with a list of plant foods that you can find them in.

Calcium-

Calcium and Vitamin D can aid in balancing mood fluctuations in women. More women than men tend to have lower levels of calcium and calcium is important to bone health. There is a common misconception that dairy is the only place to get calcium. Here are some plant-based alternatives.

1.     Soy products (soy, tempeh, tofu, edamame),

2.     Beans, peas, and lentils

3.     Nuts- Almonds and Brazil nuts

4.     Seeds- Tahini, chia, flax, and sesame seeds

5.     Seaweed

6.     Bitter vegetables- bok choy, mustard greens, and collard greens

7.     Other vegetables- okra, kale, broccoli, Brussels sprouts

8.     Fruit- figs, oranges, black currants, blackberries, and raspberries

Chromium is important to metabolize food and is needed for your body to regulate insulin, which is important to avoid diabetes related conditions. Chromium also plays a role in regulating mood hormones like serotonin, norepinephrine and melatonin.  

1.     Vegetables- broccoli, potatoes, and green beans

2.     Whole grain products

3.     Fruit- apples, bananas

Folate (Vitamin B9) helps to boost serotonin regulation, which is important for regulating mood and social behaviors. Folate and B12 have been used for the treatment of symptoms of depression.8

1.     Dark, leafy greens (turnip greens, spinach, romaine, and asparagus, Brussels sprouts, broccoli

2.     Beans

3.     Peanuts

4.     Sunflower seeds

5.     Fresh fruit

6.     Whole grains

Iron is important because it plays a role in transporting oxygen to energy and without it can cause feelings of depression. Some symptoms of iron deficiency include fatigue, pale skin color, irritability, and pica (desire to eat non-edible items like ice). 

1.     Tofu

2.     Dark chocolate

3.     Whole grains

4.     Molasses

5.     Spinach

6.     Legumes- beans

7.     Lentils

8.     Quinoa

9.     Nuts- cashews

10.  Potatoes

11.  Mushrooms

12.  broccoli

Magnesium has a variety of functions in the body and without it, can cause fatigue, mental disruption, confusion, and a predisposition to stress.

1.     Black-eyes peas

2.     Soy- Tofu, Tempeh (cooked)

3.     Soy nuts

4.     Cooked beans- (black, lima, navy, pinto, and chickpeas)

5.     Seeds & Nuts- Almonds, cashews, flaxseed

6.     Potatoes (with skin)

7.     Greens- Swiss chard, spinach

Omega-3 fatty acids

The body does not naturally produce omega-3 fatty acids and is important to brain health and contributes to about 18% of the brain’s weight. It’s important to get Omega 3s into your diet.

1.     Nuts & Seeds- Walnuts, flaxseed, chia, hemp, edamame

2.     Seaweed

3.     Algae 

Pyridoxine (Vitamin B6) supports the functioning of neurotransmitters in the body. Deficiency can cause short-term anemia, weakened immunity, confusion, and depression.

1.     Nutritional Yeast

2.     Soy

3.     Bananas

4.     Oats

5.     Peanuts

6.     Wheatgerm

Cobalamin (Vitamin B12) is an essential element that aids in the creation of red blood cells and nerves. Deficiency can cause fatigue, slowed reasoning, and has been associated with depression. It is found mostly in animal foods and is also found in dirt. Vegans and vegetarians run the risk of deficiency if they do not find a way to supplement. Here are a couple of great options.

1.     Nutritional Yeast

2.     Marmite

3.     Fortified Plant Milks

4.     Fortified cereals

5.     Chlorella

6.     Tempeh

7.     Nori Seaweed

Vitamin D regulates cell growth and maintenance of the immune system. This is, in my mind, one of the easiest wins to help with mood. Get out into the sunshine. It’s tough being in Minnesota so taking a supplement during the darker and colder months is a great way to offset the lack of sun. Your body can create more vitamin D with sunshine but cannot process very high levels in supplementation. As a fat-soluble vitamin, it stores in your body over time. Although vitamin D toxicity is rare, be sure to follow the directive of your health care provider. For more information about vitamin D, click here

Additionally, the following:

1.     Mushrooms

2.     Fortified cereals and plant-milks

3.     High quality supplement

4.     SUNSHINE

Zinc is critical to a healthy immune system and can help protect the gut from damage. Deficiency can lead to a host of ailments including depression. Vegetarians and vegans should consume more than the average DRI since plant foods have a reduced absorption rate.

1.     Beans, chickpeas, lentils, and quinoa

2.     Tofu

3.     Nuts & Seeds- walnuts, cashews, chia, linseed, hemp pumpkin

Incorporating any of these foods may prove beneficial to your mental health and will provide additional overall benefit to your health by increasing the amount of nutrients, antioxidants, and fiber into your diet. This list is not exhaustive but as you may have noticed, many of the foods are repeated, meaning that you might be able to facilitate change with minimal effort.

If you find yourself still looking for alternative mood boosters, you may also try some other remedies provided below:

Probiotics:

Probiotics are live microorganisms in your digestive tract and they help your body function properly. We have good gut bacteria and bad gut bacteria. The bad guy bacteria come from diet, medications, and other lifestyle habits and may be responsible for decreasing in dopamine production. Probiotics have been suggested to provide aid in recovering the healthy bacteria and proving beneficial at reducing symptoms of anxiety.10

Ginkgo Biloba

Ginko Biloba has been used in China for hundreds of years as a remedy for various health conditions.

 The research for its efficacy has been anecdotal, but some studies have shown that long-term use in rats has been beneficial for memory, motivation, and cognitive function.11

Curcumin

Curcumin is the active ingredient in turmeric and can be found in tea, spices, capsule, and extract form. It has been used for its antidepressant effects, as it increased the release of dopamine. One study suggest that 1 gram of curcumin has similar effects as that of Prozac, a common anti-depressant drug.12 There have been several published studies that support the positive benefit of curcumin and reducing inflammation.

Oregano Oil

Oregano Oil has a variety of antibacterial and antioxidant properties due to its active ingredient carvacrol, which is studies in mice13-14 suggested to be a dopamine booster and can aid in alleviating the symptoms of depression. Dopamine is chemical in the brain that is responsible for the regulation of memory, motivation, mood, attention, learning, and cognition and also helps with decision making and the regulation of sleep.9

As you can see, incorporating many plant foods into your diet is a great way to help manage symptoms of anxiety and depression. It is the safest and easiest, and often the least expensive way to facilitate changes that promote health and wellness. You may find that some of these foods are not your favorite and supplementation is preferred. There are many pros and cons to consider with supplementation like efficacy, bioavailability, side effects, and cost. For more information about supplements, click here. It’s always important to get the advice of your health care provider before making any changes to your diet and lifestyle.

1.     National Institute of Mental Health. Generalized Anxiety Disorder. https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml

2.     Mayo Clinic. Anxiety Disorders. https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961

3.     Hall, K. S., Steinberg, J. R., Cwiak, C. A., Allen, R. H., & Marcus, S. M. (2015). Contraception and mental health: a commentary on the evidence and principles for practice. American journal of obstetrics and gynecology, 212(6), 740–746. https://doi.org/10.1016/j.ajog.2014.12.010

4.     WebMD. What to Know about Birth Control and Anxiety. Retrieved from https://www.webmd.com/sex/birth-control/birth-control-anxiety

5.     Palmery, M., Saraceno, A., Vaiarelli, A., & Carlomagno, G. (2013). Oral contraceptives and changes in nutritional requirements. European review for medical and pharmacological sciences, 17(13), 1804–1813.

6.     Anxiety & Depression Association of America. (Feb, 2021) Tips to Manage Anxiety and Stress. https://adaa.org/tips

7.     Hoyumpa A. M. (1986). Mechanisms of vitamin deficiencies in alcoholism. Alcoholism, clinical and experimental research, 10(6), 573–581. https://doi.org/10.1111/j.1530-0277.1986.tb05147.x

8.     Coppen, A., & Bolander-Gouaille, C. (2005). Treatment of depression: time to consider folic acid and vitamin B12. Journal of psychopharmacology (Oxford, England), 19(1), 59–65. https://doi.org/10.1177/0269881105048899

9.     Berkhesier, K. (August 2018) 12 Dopamine Supplements to Boost your Mood. https://www.healthline.com/nutrition/dopamine-supplements

10.  Chapman CM, Gibson GR, Rowland I. Health benefits of probiotics: are mixtures more effective than single strains? Eur J Nutr. 2011 Feb;50(1):1-17. doi: 10.1007/s00394-010-0166-z. Epub 2011 Jan 13. PMID: 21229254.

11.  Blecharz-Klin K, Piechal A, Joniec I, Pyrzanowska J, Widy-Tyszkiewicz E. Pharmacological and biochemical effects of Ginkgo biloba extract on learning, memory consolidation and motor activity in old rats. Acta Neurobiol Exp (Wars). 2009;69(2):217-31. PMID: 19593336.

12.  Sanmukhani J, Satodia V, Trivedi J, Patel T, Tiwari D, Panchal B, Goel A, Tripathi CB. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytother Res. 2014 Apr;28(4):579-85. doi: 10.1002/ptr.5025. Epub 2013 Jul 6. PMID: 23832433.

13.  Melo FH, Moura BA, de Sousa DP, et al. Antidepressant-like effect of carvacrol (5-Isopropyl-2-methylphenol) in mice: involvement of dopaminergic system. Fundam Clin Pharmacol. 2011;25(3):362-367. doi:10.1111/j.1472-8206.2010.00850.x

14.  Mechan AO, Fowler A, Seifert N, et al. Monoamine reuptake inhibition and mood-enhancing potential of a specified oregano extract. Br J Nutr. 2011;105(8):1150-1163. doi:10.1017/S0007114510004940

Katszen Wellness is Moving February 1st

February 1st, 2021 we will be moving to a new studio in the same location. We will still be at 3137 Hennepin, but are moving upstairs to Suite #207.

What’s changing?

• Additional hours including weekends and evenings

• New, online services including Zoom stretch sessions, Zoom Guided Massage Lesson, and Zoom Plant-Based Cooking Instruction, and Zoom Health Coaching

Adaptogen Herbs and Benefits

We all have stress. And we all know that there are things that we can do at home in order to combat stress effectively. Get enough sleep. Meditate.  Eat nutritious foods. Exercise. I know, I know!

But what if I am doing all the right things and I am still struggling?

Adaptogen Herbs? What is it?

To be considered an adaptogen herb, it must be nontoxic and serve a broad range of benefits for health, specifically to aid with mental and physical stress. Basically, adaptogenic herbs help you adapt.

I started to learn about adaptogenic herbs a couple years ago when I was looking for a natural remedy to aid with my complexion. I was fighting a war with my hormones and couldn’t quite get them to balance out right, which was wreaking havoc on my face.

After a very serious complication with a prescription medication that destroyed my joints, made me lethargic, and inhibited my range of motion (therefore my exercise routine), I was determined to find a natural solution. That’s when I came across adaptogen herbs. Ashwaganda, Holy Basil, and Chaste Berry were the three that seemed to be most effective for what I was trying to resolve. And they did help my skin. Remarkably.

So, how does this work?

Adaptogens aid your body’s ability to manage stress effectively. Whether that is dealing with abrupt changes in temperature, noises, tri-atholons, high altitudes, traffic jams or screaming children, adaptogens help to defend the body so that you can ease in and out of stressors without the heavy impact that stress can leave on your body.

What impacts does stress have on the body?

Stress can impact all the major systems in your body. Your Musculoskeletal system, cardiovascular system, Gastrointestinal system, and Endocrine system are all impacted by stress. Chronic stress can increase your chances of tension headaches, muscle fatigue, insomnia, high blood pressure, stroke, and more.

Acute stress causes your heart rate to increase while releases adrenaline, noradrenaline, and cortisol to be released. If your body is working under these conditions for too long, it can cause inflammation in your circulatory system, which can lead to long-term problems for heart and blood vessels.

 

Benefits of Adaptogen Herbs

1. Boost immunity 

Adaptogens like chaga mushroom have high levels of beta glucans, a soluble dietary fiber that has been linked to improving cholesterol and heart health.

2. Balance Hormones

Adaptogens support the hormone system and promote relaxation in periods of stress while helping to boost energy when you’re feeling physically and emotionally exhausted.

3. Promotes Cognitive Functions

When there is balance between blood sugar and hormone levels, concentration and focus increase. Siberian ginseng is a great adaptogen that helps to increase focus, concentration, and memory and mental clarity.

4. Powerful Antioxidant

Most adaptogen herbs are packed with antioxidants, phytonutrients, and anti-inflammatory compounds which can assist with athletic recovery and help to protect your heart while lowering cholesterol.  

What kinds of Adaptogens are there and where do I find them?

Adaptogenic herbs typically come in powder or supplement form and can be found at your local co-op, nutrition store, online, or at some health care practitioners’ offices.

Here are some of awesome Adaptogen Herbs:

1.     Panax Ginseng

2.     Holy Basil

3.     Ashwaganda

4.     Astragalus Root

5.     Licorice Root

6.     Rhodiola Rosea

7.     Cordycep Mushroom

8.     Chasteberry (Vitex Berry)

9.     Maca Root

I love my adaptogen herbs. I do feel more balanced, refreshed, and able to cope with everyday stressors when I am consistently adding these to my routine with healthy nutrition and exercise. I didn’t initially notice the impact on my stress health until after I stopped taking for a few days. Immediately, my coping skills and patience seemed to take a swan dive.

So, if you’re feeling a little slow, tired, or foggy, try implementing some herbs into your daily routine and see how they work for you!

Medicine Hunter. Adaptogens. Retrieved from http://www.medicinehunter.com/adaptogens

Stress Effects on the Body. (2018) Retrieved from http://www.apa.org/helpcenter/stress-body.aspx

Zolubaite, M. (June, 2017) 4 Incredible Effects of Adaptogens. Retrieved from:

https://www.indigo-herbs.co.uk/blog/4-incredible-benefits-of-adaptogens

Anderson A.D (2008) Assessment and Nutraceutical Management of Stress-induced Adrenal Dysfunction. Integrative Medicine 7(5) 

https://books.google.co.uk/books?id=5NbXBhyQGUkC&printsec=frontcover&dq=adaptogen+stimulate+sedate&hl=en&sa=X&redir_esc=y#v=onepage&q=stimulate&f=false

http://www.nature.com/nri/journal/v13/n5/abs/nri3430.html

http://www.herbalreality.com/herbs/shatavari/

https://www.ncbi.nlm.nih.gov/pubmed/19016404

https://link.springer.com/article/10.1007/s13225-012-0151-3

http://biomedj.cgu.edu.tw/pdfs/2014/37/6/images/BiomedJ_2014_37_6_345_138318.pdf

Vitamin D-ficiency

We live in the “Bold North”. The winters are long and sometimes we don’t see the sun for days. Many of us suffer from Seasonal Affective Disorder, which basically means that the winter and lack of sunshine literally depresses many of us.

Some of us are fortunate enough to be able to fly away for a vacation and the term “snowbird” is something we all understand, but what about those of us that are stuck in the frozen tundra until it thaws and gives way to longer days filled with sunshine?

What does Vitamin D do?

Vitamin is important for absorbing calcium and maintaining healthy bones and teeth Vitamin D supports a healthy immune system, brain and nervous systems as well as lung function and cardiovascular health.

It’s also reported to reduce the risk of multiple sclerosis, heart disease, and depression and aids those managing fibromyalgia.

Do I really need Vitamin D?

The fact of the matter is that there are only TWO ways to get vitamin D:

1.     Sunshine

2.     Supplements

You can, indeed, get vitamin in certain foods, but it’s pretty much impossible to consume the amount of vegetables required to gain your daily allowance of vitamin D.

What about sunscreen?

In order to gain the benefit of Vitamin D absorption, you should avoid using sunscreen. But don’t worry, D3 (cholecalciferol) is produced quickly and you can easily gain your daily D3 being in the sun for about half the time it would normally take your skin to burn. Sunshine is, without a doubt, the best way to get your Vitamin D. In the short time you spend in the sun’s rays, you can expect to gain about 10,000- 25,000 IU of Vitamin D!

Other factors to consider:

There are many factors that go into how your body absorbs Vitamin D.  For example:

The darker your skin tone, the longer it takes your body to produce vitamin D. Additionally, your location matters- the closer to the equator you are and the amount of skin you expose, the faster your body is able to produce Vitamin D.

Can you overdose on Vitamin D supplements?

Yes! The recommended allowance of vitamin D is about 600 IU a day. Taking too much vitamin D can cause a rare, but potentially serious condition called hypervitaminosis D, which is a build up of calcium in your blood. Another reason that getting the real thing is the favored option, when available.

Happy Sunshine!

As with everything else, enjoy in moderation. If you know you will be in the sun all day, sunscreen is still recommended, but be sure to let the sun kiss you before applying!

1.     American Association for Cancer Research (AACR). “Oral vitamin D supplements reduced levels of Ki67 in prostate cancer cells.” ScienceDaily, 31 Mar. 2012.

2.     Cannell JJ, Vieth R, Willett W, Zasloff M, Hathcock J, White JH, Tanumihardjo SA, Larson-Meyer E, Bischoff-Ferrari HA, Lamberg-Allardt CJ, Lappe JM, Norman AW, Zittermann A, Whiting SJ, Grant WB, Hollis BW and Giovannucci E. Cod Liver Oil, Vitamin A Toxicity, Frequent Respiratory, Infections, and the Vitamin D Deficiency Epidemic. Annals of Otology, Rhinology & Laryngology Volume 117, No. 11. 2008.

3.     Chen TC, Lu Z, and Holick MF. Photobiology of Vitamin D. In Vitamin D: Physiology, Molecular Biology and Clinical Applications by Holick MF. Humana Press, 2010.

4.     Cusano NE, Thys-Jacobs S and Bilezikian JP. “Hypercalcemia Due to Vitamin D Toxicity.” In Vitamin D, Third Edition, by Feldman D, Pike JW and Adams JS. Elsevier Academic Press, 2011.

5.     Holick MF, Binkley NC, Bischoff-Ferrari HA, Gordon CM, Hanley DA, Heaney RP, Murad MH, Weaver CM; Endocrine Society. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2011 Jul;96(7):1911-30.

6.     Holick MF. Photobiology of Vitamin D. In Vitamin D, Third Edition, by Feldman D, Pike JW and Adams JS. Elsevier Academic Press, 2011.

7.     Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.

8.     Plum LA and Deluca HF. The Functional Metabolism and Molecular Biology of Vitamin D Action. In Vitamin D: Physiology, Molecular Biology and Clinical Applications by Holick MF. Humana Press, 2010.

9.     Reichrath J and Reichrath S. Hope and challenge: the importance of ultraviolet radiation for cutaneous vitamin D synthesis and skin cancer. Scandinavian Journal of Clinical and Laboratory Investigation, 2012.

10.  Smolders J, Hupperts R, Barkhof F, Grimaldi LM, Holmoy T, Killestein J, Rieckmann P, Schluep M, Vieth R, Hostalek U, Ghazi-Visser L, Beelke M. Efficacy of vitamin D(3) as add-on therapy in patients with relapsing-remitting multiple sclerosis receiving subcutaneous interferon beta-1a: a Phase II, multicenter, double-blind, randomized, placebo-controlled trial. J Neurol Sci. 2011 Dec 15;311(1-2):44-9. Epub 2011 May 28.

11.  Tang, JY and Epstein Jr, EH. Vitamin D and Skin Cancer. In Vitamin D, Third Edition by Feldman D, Pike JW, and Adams JS. Elsevier Academic Press, 2011.

12.  Terushkin V., Bender A., Psaty E.L., Engelsen O., Wang S.Q., Halpern A.C. Estimated equivalency of vitamin D production from natural sun exposure versus oral vitamin D supplementation across seasons at two US latitudes. J Am Acad Dermatol. 2010 June; 62 (6): 929.e1-9.

13.  https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/

 

Spring is in the Air

Spring is in the Air

Although we are still getting snow, spring is finally coming and that means we are dusting off our bicycles, rollerblades, and running shoes to jump into outdoor activities. Even if you were stayed pretty active over the winter, chances are that you will be working muscles that you haven’t used for awhile, which may lead to soreness and additional recovery time. Of course, I will recommend that you come and get massage to help aid in the removal of lactic acid and toxins, as well as provide relief for your aching body parts, however, there are additional things that you can do to take care of your body and make sure you don’t induce physical limitations on yourself before we actually feel the warmth of the sun.

Stretching:

Listen. I get it. Stretching is hard to make time for. You figure the most important part of working out is the exercise part. But we also need to stretch after working out.  When you neglect to stretch, you muscles tighten and you restrict your range of motion, decreasing mobility. Then, when you go to use those muscles again, they are weak or limited and you put yourself at risk for injury, join pain, and muscle damage (2013, Harvard Health).

Epsom Salt:

Epsom Salt is one of my favorite tools for relaxing sore muscles. Its main ingredient is magnesium sulfate, which is a natural muscle relaxant and also aids in the body’s removal of toxins and waste. Magnesium can be taken as a supplement, but is best absorbed through the skin, so taking the time to relax in the tub can also be a great way to detox your body and soothe aching muscles and joints. For maximum effect, add 2 cups of Epsom Salt to your bath and soak for 12 minutes.

September, 2013 The Importance of Stretching. Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

(n.d.) Health Uses of Epsom Salt. Epsom Salt Council. Retrieved from https://www.epsomsaltcouncil.org/uses-benefits/

Why Massage

Massage has been a practice that dates back thousands of years with origins in China, Egypt, and India. Each culture believed in the vast medical benefits that massage could provide including the ability to heal injuries, relieve pain, and the ability to prevent and cure illnesses. 

Although therapeutic massage has been in practice for thousands of years, it has only been within the last fifty years that massage has been considered therapy in the West and has become increasingly accepted as a form of alternative medicine. Massage and alternate healing is now commonly integrated into people's daily lives as part of a healthy lifestyle regime and is even becoming more and more accepted by insurance carriers and medical practitioners. 

We are becoming an increasingly aware society that is more mindful of the things that we put into our bodies and the paths that we take to recovery on a physical, mental and emotional level. Massage has been proven to provide an Ayurvedic and holistic path to wellness and according to the American Massage Therapy Associate (AMTA) can provide the following: 

• Relieve stress
• Relieve postoperative pain
• Reduce anxiety
• Manage low-back pain
• Help fibromyalgia pain
• Reduce muscle tension
• Enhance exercise performance
• Relieve tension headaches
• Sleep better
• Ease symptoms of depression
• Improve cardiovascular health
• Reduce pain of osteoarthritis
• Decrease stress in cancer patients
• Improve balance in older adults
• Decrease rheumatoid arthritis pain
• Temper effects of dementia
• Promote relaxation
• Lower blood pressure
• Decrease symptoms of Carpal Tunnel Syndrome
• Help chronic neck pain
• Lower joint replacement pain
• Increase range of motion
• Decrease migraine frequency
• Improve quality of life in hospice care
• Reduce chemotherapy-related nausea (AMTA, 2017)

(AMTA, March 16, 2018). 25 Reasons to Get a Massage. American Massage Therapy Association. Retrieved from https://www.amtamassage.org/articles/1/News/detail/3124/25-reasons-to-get-a-massage