8 Great Healthy Lifestyle Tips for Spring

Spring is here, and with it comes the end of a cold and snowy winter. The weather can be a big factor when it comes to motivation and upholding those New Year's resolutions for being healthier. It can be hard to bring yourself to leave the comfort of your home to go the gym or head to the store for healthier food options. It's often easier to stay in where it's warm and order delivery.

If you gave up on your resolution after a week or two, pick it up again this spring or try out one of these tips to get you moving down the right path. Spring is a great time for healthy lifestyle changes.

Morning Stretches and Workouts

Earlier sunrises come with spring. Take advantage of this to go for a morning jog or brisk walk. If going out isn't up your alley, you can create a morning stretch or cardio routine to do in your home to get your blood flowing. This helps to wake you up just like a cup of coffee. With the sun up earlier, it will be easier for you to get out of a bed a little earlier.

Get Your Sleep

Getting enough sleep and having a regular sleep pattern benefits your physical, mental and emotional health. A good night's sleep goes hand-in-hand with morning workouts because morning exercise contributes to more restful sleep, and this allows you to get up more easily for your morning exercise.

Getting to Work

If you work near your home, try some alternate means of getting there, like biking or walking. The spring weather is perfect for this - not too hot and not too cold.

Make Small Talk

If you want to improve your memory and stay mentally sharp, an easy way to do so is by talking. Engaging in casual conversations with other people while out and about or at work is actually good for your brain. Your intellectual health is just as important as your physical health.

New Shoes

Buying new shoes may not seem very important. On the other hand, you may be excited by the prospect of spring shoe shopping. In either case, a new pair of shoes, particularly a good pair of sneakers with proper support, is an easy way to better your health without doing much extra. Good sneakers make short walks into more effective exercise and help you avoid knee and other pain during more rigorous workouts.

Get a Massage

After you've finished up your spring cleaning, you should treat yourself to a massage. Massages aren't just a great reward after seasonal organizing - they are actually very good for you, especially if you spend a lot of time sitting at your job. They are also great if you suffer from a lot of lower back or neck pain for any reason.

Tea Over Coffee

Though coffee has its health benefits, herbal teas have more. You can easily find one or more that you like and add some variety to your spring mornings while getting a major health boost, too. The changing weather often causes the common cold to surge and many herbal teas can help fend it off.

Get Creative in the Kitchen

Eating healthier can seem like a challenge. Make the transition slowly, and spring is a good time to start. A lot of amazing fruits and vegetables are in season in the spring. Be adventurous with them and do not be afraid to try new things in the kitchen. Cooking your own healthier dishes can be fun and make the transition a lot easier.

Eugene Wood is a leading NYC and Long Island Massage Therapist and the Education Chair for the NY Chapter of the American Massage Therapy Association. Eugene has offices in Manhattan and Wantagh, Long Island. Learn more by visiting his website at: http://www.nyc-massage.com.

The Benefits of Fascial Release Therapy

Everybody has fascia throughout the body; it is an elastic band that surrounds every muscle in the body making the muscles loose and flexible. When there is some form of fascia trauma, the muscles in the fascia becomes stiff, making the muscle sore and tender. The difference between typical stiff muscles and fascia pain will be found in trigger points; points that hurt in one spot instead of the entire muscle.

Additionally, fascia trauma or pain cannot be seen in any radiology tests such as X-rays or MRI's making it extremely difficult to diagnose. The good news is that fascia pain is easy to treat with a specialized form of massage therapy. The benefits of fascial release therapy consist of increased flexibility, decreased pain and better mobility and range of motion. Once you go through this therapy, you can enjoy your life just as you did before your trauma happened.

Many people live in chronic pain; pain that cannot be explained by any tests or radiology procedures. Due to the fact that the pain is simply unexplainable pain, it is very difficult to diagnose if you have had some form of trauma to your fascia, your doctor may try some other tests simply to rule out torn ligaments or tendons before putting you through the fascia release therapy. As you go through this therapy, you will find that the pain becomes reduced a bit after each session until the pain is gone completely, this is how the doctor determines for certain that you have had some form of fascial trauma.

What is Fascia Therapy?

Fascial release therapy is a type of massage therapy which can be performed by a wide range of physicians, massage therapists and chiropractors; as long as they have had the proper training and certifications. This therapy takes the soft tissue that surrounds and gently stretches the fascia that has been affected. This type of therapy is not designed to be a quick fix, in fact, it takes the same shape as you would find post-surgery.

You should expect to have an initial appointment that pinpoints the affected area that is where the therapist will focus their treatment. After that, you should see the therapist on a set schedule for a few weeks to a few months, depending on the extent of the pain as well as the rate of recovery. Each fascial release therapy session should take anywhere from 30 minutes to an hour, depending on what the therapist recommends, as well as what you can handle.

Cost Effectiveness

There are times when a physician is sure that there are torn ligaments cartilage but, like fascia trauma, does not always show up on radiology tests. This is when the doctor feels that they should just go in and operate to repair the problem.

This solution is a fine way to fix the problem so the pain stops and you can go back to living your normal life; however, it is not uncommon that when the doctor simply suggests the fascia therapy first instead of sending the patient straight into the operating room, the problem goes away. Simply put, this means that if your doctor has you go through a fascial release therapist before surgery, you could feel better and not need the surgery after all. Not only will this save you pain and time, but it also saves you and your insurance carrier thousands of dollars in expenses occurred in an unnecessary surgery.

Added Mobility

The majority of patients who go through the fascia release therapy program find that they are not only pain-free, but they have their mobility back as well. Since the elastic parts that hold the muscles in place are now back to being elastic as opposed to stiff, the muscles can now move about freely, giving you back the flexibility and mobility you once thought you lost.

Fascial release therapy is the best way to get your mobility back, lose your chronic pain and take your life back. Always ask your doctor about any new treatment program that you feel could help you become independent and pain-free.

Eugene Wood is a leading NYC and Long Island Massage Therapist and the Education Chair for the NY Chapter of the American Massage Therapy Association. Eugene has offices in Manhattan and Wantagh, Long Island. Learn more by visiting his website at: http://www.nyc-massage.com.

The Importance of a Good Night's Sleep

A shocking 64% of Americans say that they do not get a proper amount of sleep each night. While an occasional bout of insomnia from time to time is normal, getting less than seven hours of sleep each night is not. Lack of sleep can lead to mental issues, health issues and can take a toll on your personal appearance.

An average adult needs roughly six to eight hours of sleep each night. The amount can vary from person to person. Women generally need more sleep than men. Experts say that this amount needs to stay consistent daily, trying to catch up on sleep on weekends does not help.

So what happens when you don't get the proper amount of sleep each evening?

1. Your immune system becomes weak.

If you notice that you easily catch colds and flu, consider how much sleep you get on an average. You may need more. With lack of sleep, you may feel worn out or weary. Your immune system becomes suppressed and cannot work to its full capability. The result, your body will pick up illnesses quickly.

2. Your brain cannot work properly.

Studies have placed drunk drivers and sleep deprived drivers side-by-side. The result? Sleep deprived drivers performed worse than those who were inebriated. Lack of sleep over time will reduce hand and eye coordination. It can also reduce memory skills. This can also lead to emotional problems such as anger and depression.

3. Your heart works overtime. 

Our bodies need a full night of sleep to repair and rejuvenate. With lack of sleep, our heart begins to work overtime. Inflammation can set in leading to strokes and heart attacks. For many who are lacking sleep, they reach for caffeine to get them through the day. Studies have shown that adults as young as 18 can damage their hearts by drinking too much caffeine.

4. You begin to pack on the pounds. 

Scientists still do not know why, but they know it happens. Those who lack sleep, pack on the pounds quickly. Some scientists believe it has to do with hormones. Others believe it is because the body is never able to recover fully and works overtime. If you're trying to lose weight, the best thing you can do is get a full night of sleep.

You've cleared out your schedule and made time to get an adequate amount of sleep each evening. Yet you toss and turn, each night leads to no sleep. There are prescriptive medications to help you sleep each evening. However, these medications can be highly addictive and have steep side effects. The good news is that there are natural remedies for insomnia.

1. Ban electronics from your bedroom. 

Turn over your cell phones and keep the television off. The light from the electronics can keep you up.

2. Create a consistent bedtime routine.

Try to go to bed and wake up the same time each day, even on the weekends.

3. Watch what you do before bedtime.

Eating big meals, drinking caffeine and exercising can keep you up. Drinking alcoholic beverages may make you fall asleep, but it can wake you up in the middle of the night.

4. Create a mood.

Lower the lights in your house a few hours before your bedtime. Take a warm bath or read a book an hour before bed. There are also many candles and room sprays that can create a sleep induced mood.

5. Reach for the Melatonin.

Melatonin is a natural hormone that is produced in our bodies and regulates sleep patterns. Sometimes our bodies do not produce enough, and it can lead to insomnia.

6. Try holistic healing.

Sometimes our bodies carry too much stress, and it becomes hard to unwind at night. If you have back pain, visit a chiropractor. If you have muscle pain, visit a massage therapist. If you feel stressed, try acupuncture.

Eugene Wood is a leading Massage Therapist on Long Island and New York City. He provides massage therapy treatments for a multitude of health conditions that relieve pain and improve overall health and well-being. Learn more by visiting his website at: http://www.nyc-massage.com.

10 Things You Didn't Know About Massage Therapy

Massage is often synonymous with images of wealthy individuals dressed in luxurious bath robes lounging around the spa, enjoying the lap of luxury. However, massage is much more than that. This alternative form of therapy is used to treat a number of different ailments from chronic pain to sleep disorders and even depression.

In fact, massage therapy can be viewed as a healthy treat you can enjoy in more ways than one. These ten things you didn't know about massage therapy will help you view massage in a new light.

Your Body Craves Touch

You've undoubtedly heard the stories about newborn babies in neonatal intensive care who, after receiving affection several times a day, miraculously got better. Well, as it turns out, the human body craves touch as part of its overall well-being. So, though you may have scheduled an appointment with your massage therapist to relieve pain in your lower back, know that it is okay to sit back, relax and enjoy the gift of affection that goes along with it.

Less Is More

Though your massage therapist offers 90-minute massage treatments, it may not always be warranted. For example, scheduling a 90-minute session for just a single area of concern could result in you becoming bored and your massage therapist becoming bored. Furthermore, insisting your therapist manipulate just a single area the entire time could overwork the area and cause it to become worse. When in doubt, consult your therapist about issues of concern, and allow them to recommend a massage session for you.

A Butt Massage Can be Beneficial to Your Health

Your derriere is one of the most neglected muscles in the body, and can often lead to stiff and painful muscles, especially if you have a job that requires you to sit for extended amounts of time. Butt massage helps relieve stress and threats of diseases, and can even help relieve back pain and make delivery easier. Combined with a full body massage, it promotes overall relaxation. Keep in mind, a butt massage may not be for everyone, and it is okay to request a therapist of the same gender to help make your session more comfortable.

Massage Helps Stimulate Hair Growth

The scalp is another neglected muscle of the body. A scalp massage is not only good for relieving headaches; it also revitalizes the brain, improves concentration, and can even strengthen the hair follicles and stimulate hair growth.

Massage Therapy is Preventative Health Care

Massage therapy has been proven to help prevent some chronic pain. In fact, it has been used in China for years to help individuals stay healthy. So, no more guilt about going to the spa. Just inform your partner that it's helping you stay healthy.

Don't be Alarmed if You Pass Gas

Massage improves digestion, so don't be alarmed if you are on the massage table fully relaxed, and your stomach makes noises, or you pass gas. This is a good sign that the massage is working; your therapist understands.

Massage Helps Keep Your Skin Healthy

Skin is the body's first line of defense, and besides holding our organs in place, it also helps regulate body temperatures and helps the liver remove toxins. Kneading and rubbing the skin on a regular basis, increases blood flow, helps plump the skin, releases built-up toxins, and improves nutrient absorption, which helps keep your skin stay healthy, firm and radiant.

Massage Therapy Can be Done In-Home

A licensed massage therapist can perform massage therapy in the comfort of your own home, vacation home, hotel, office, business or hospital, etc., for added convenience. Check for a licensed therapist in your state for in-home services.

Massage Helps Relieve Side Effects of Cancer
Light touch, Swedish, and foot massage have been shown to reduce many symptoms associated with cancer such as fatigue, nausea, pain, depression, and stress. Cancer patients have reported less pain, better sleep and an overall improved quality of life after massage sessions.

Infants Enjoy Massage, Too

Touch is important for babies to bond with parents and caregivers. Infant massage has been proven to help babies sleep better, gain weight, and it helps improve their immune system.

Now that you know some surprising benefits of massage therapy, no more excuses about scheduling a massage. Be sure to book your session with a licensed professional who has undergone strict training in massage practices and ethics to avoid injuries and misunderstandings. Also, be sure you are honest with your massage therapist about your health history in order to ensure your safety and to reap the full benefits of your massage.

Eugene Wood is a Licensed Massage Therapist with offices in New York City and Wantagh, Long Island. Learn more by visiting his website at:  http://www.nyc-massage.com

Tips on Getting Started with Romantic Massage Techniques for Your Partner

A romantic massage can be a great way to help your partner unwind at the end of the day, the perfect gift for birthdays or Valentine's Day or a sensual way for married couples to bond. Setting the right mood as well as making a loving connection makes all the difference between a simple massage and a romantic experience. Follow these tips to get you started.

Prepare Yourself

Educate yourself on proper massage techniques, beforehand, to prevent injury to your partner and to ensure your massage is the relaxing treat it was meant to be. Enroll in a massage class or study books on massage techniques. You can purchase massage books from any bookstore or rent them at your local library.

Select a Space

Select a firm, stable massage area such as a pallet of blankets, a futon or a large table padded with foam, towels, pillows or blankets. You want to avoid areas that are too soft, so your partner doesn't bounce around during the massage. The ideal area should allow easy access to both sides of your partner's body.

Set the Mood

Eliminate potential distractions, beforehand. Arrange for children to be away, turn off all phones and lock the doors.

Set the temperature in the room so it is neither too cold nor too hot so your partner enjoys a relaxing massage without excessive temperatures. Select a large towel or sheet to cover the areas of the body that are not being massaged.

Dim the lights and light lots of scented candles to create a romantic glow and soft fragrance. If you prefer, use unscented candles to create a romantic glow and use a potpourri pot or diffuser to emit a soft scent. Turn on relaxing music such as jazz or classical etc.

Select a Massage Oil

Massage oil makes it easier to massage, knead and rub your partner's fatigued muscles. Choose unscented massage oil or one with a soft scent such as lavender or jasmine. Steer clear of intense scents which can be overpowering. Heat the oil in hot water before you begin. If you prefer to use scented oils, please visit my page on aromatherapy massages.
 
Prepare For the Massage

The person receiving the massage should be freshly bathed or showered. For a spa-like touch, provide a soft robe and slippers. Before you begin the massage, make sure your partner isn't thirsty, hungry, has to use the bathroom or has just consumed a large meal. Laying face down on a full stomach could be uncomfortable.

Be sure your partner is comfortable. Exit the room while they get undressed and cover up as much or as little as they wish. Before you begin, ask your partner if there are specific areas you should avoid or pay close attention to, then steer clear of or focus on those areas.

The Massage

Be sure the massage fits your relationship. This should be a relaxing time for your partner, so keep the massage platonic so your partner isn't constantly on guard.

The purpose of a the massage is to relax your partner's entire body and make them feel loved. Devote equal time to each body part from head to toe. During the massage, periodically ask your partner what feels good and what doesn't, then adjust your touch accordingly.

Wear loose clothing and pull your hair back to avoid distractions. Have your partner lie down. Place pillows under their ankles, knees and neck.

If you are pressed for time, just ask your partner where they would like to be massaged. If they have knots in any particular area of their body or just enjoy having their feet etc. rubbed, then just focus on that. Giving the royal treatment to just one area of the body can be more heavenly than a head to toe massage.

There is no right or wrong way to begin your massage. Where you should start depends on what is natural for you. Some recommend beginning with the feet, then legs, then up to the upper body, before slowly working your way back down to the stomach and pelvic area.

Experiment until you find what works best for you and your partner. Just focus on your partner's response, then adjust the massage accordingly. The more you practice, the more it will become second nature to you. In the meantime, romantic massage is all about the quality of touch, so stay in the moment, and don't worry about doing it right.

Eugene Wood is a Licensed Massage Therapist with offices in New York City and Wantagh, Long Island. Learn more by visiting his website at:  http://www.nyc-massage.com

When Children May Benefit From Regular Massage Therapy

Adults know the benefits of massage. Massage is relaxing, calming and provides pain relief. Did you know massage is also beneficial for children? It stimulates their immune system, offers pain relief, stress relief and helps them socially.

Studies have shown that kids who have a regular massage are happier, healthier, and more social than kids who have never had a massage. It also helps athletic and special needs children to live up to their full potential, while helping premature newborns get a fighting chance at life. Regular massage helps kids stay happy and healthy from infancy to adulthood.

Stimulates Immunity

Kids with chronic illness such as cancer and cystic fibrosis, suffer stress and anxiety different than other kids. They are constantly going through medical procedures, hospitalizations, and missing school because they are sick. Stress and anxiety are common factors in kids who are chronically ill, although when the anxiety is helped, the child begins to heal.

Massage is a top treatment in helping anxiety and stress in chronically ill kids; in fact, it is offered in hospitals so kids can get a massage while waiting for their procedure. While it might not cure the disease, it will help with relief of the symptoms, stress and, in some cases, the pain.

Even healthy kids suffer stress and anxiety. Adults typically do not see this, but they do. When kids become too stressed, they get sick. Massage helps stress, therefore, it builds immunity.

Pain Relief

Kids show pain different than adults. They may not say their muscles are tight, but often they suffer the same pains as adults. These are referred to as "growing pains". As the body grows, the bones and muscles stretch, causing pain, sometimes excruciating pain. Regular massage helps reduce growing pains in kids of all ages by relaxing the growing muscles.

Massage is beneficial for kids who are involved in sports. Kids (and adults) who play sports are often given a massage before and after games and practices. These are called "pre-event" and "post event" massages and each one serves a different purpose. Most kids who suffer pain from sports will stop doing that sport, so it is important that they remain pain free while they play. If a child is injured during some activity, massage will help to promote physical healing. Physical therapists and doctors often include massage therapy into treatment plans for back, leg, and shoulder injuries in kids.

Social Aspect

Kids who are given regular massage are known to be happier and more relaxed throughout the day. Teachers report that students, who have massage focus better in school, make more friends and are generally more relaxed than students who do not. This makes them do better in school, get better grades and go on to become productive members of society.

Special Needs Kids

Kids who have special needs are often tense. They don't sleep well and they wear out themselves and their parents. It is not unusual for special needs kids to only get a couple hours of sleep at night and wake up ready to rule the world. Regular massage helps them to get a full night's sleep and be more rested and relaxed throughout the day. Since massage is known to reduce stress and pain, it also helps the special needs child to relax and sleep; which also allows the parents to relax and sleep.

In premature infants, the sense of touch is often a lifesaver. Many newborns that were born early are given light massage, after which their vitals improved and their immunity is helped. Massage helps improve circulation, which then helps all other aspects of the newborns vital organs. Their heart rate and breathing both improves, which greatly increases their chance of survival. While these preemies often have a low chance of survival, simple things like touch are often the gestures that save their young lives.

From infancy to adolescence, regular massage helps all kids remain relaxed and pain free. It helps them to become more active and social while helping them to focus and do well in school. Regular massage helps kids in all aspects of life and growing up, not just the physical pain.

Eugene Wood is a top Certified Massage Therapist in NYC and Wantagh NY. Learn more by visiting his website at NYC-Massage.com

How Regular Massage Helps Improve Mental Health

Massage therapy is commonly used for relaxation and pain relief, however, it can also improve one's mental health. There is a lot of research and studies that show that massage can reduce anxiety and depression with benefits that are on par with psychotherapy.

Even though depression is considered a mental health issue, a lot of the symptoms manifest in the body. Clients suffering from depression report a feeling of heaviness in their body. After a good massage, clients report feeling lighter in both their body and in their spirit. They have a feeling of living in the body and not being lost in their head and thoughts. Many times, clients will report having an insight during their session which helps them solve a problem. With this new outlook, they remember what it feels like to be calm and a relaxed state of being.

When you educate the client and have them remember how good massage makes them feel, it is important to set up a schedule with them to reinforce these effects of massage. I often use the analogy of a freight train. Have you ever noticed how a freight train gets moving? The engine jerks forward and a couple of cars near the engine start to move. The engine keeps jerking forward and with each jerk, more cars are set in motion until the whole train is rolling along the track.

Setting up a schedule for regular maintenance will be different for each client. By trial and error, we will see how long you can go without a "tune up", as one client likes to call it.

There are many factors in everyday life that can cause anxiety; money, family and health issues, just to name a few. Anxiety is not something to be ashamed of. In fact, most of us suffer from it to some extent; some people just experience a higher level at times. What happens is that anxiety causes the body to tighten up and that creates physical pain. This pain then leads to more anxiety and worry. It is a vicious circle that must be broken for the patient to feel relief, both physically and emotionally.

Even surgical facilities are beginning to use massage therapy for their patients. Anxiety is very common in patients about to undergo a surgical procedure, no matter how routine. Many facilities nationwide are using these services to offer patients a 15 minute massage to help ease their fears and anxiety about their upcoming procedure. This has been proven to reduce anxiety going into surgery, which also reduces the risk for complications such as hemorrhage or stroke. This is a simple, effective and inexpensive way to ease the anxiety level of surgical patients

Massage therapy has been shown to help your mental health. It allows you to free your mind of your negative thoughts while relieving the pain that can add to anxiety. This is one way that many people are finding relief without the use of medications. While you should always talk to a doctor about medications to help ease your mental afflictions, you should also discuss with him/her about incorporating massage therapy in your treatment. This is one type of therapy where, if you continue it regularly, you will continue to feel relief.

Eugene Wood is a leading NYC Massage Therapist who also maintains an office in Wantagh NY for massage treatment. Learn more by visiting his website at NYC-Massage.com

Why Massage is Important When Starting a New Exercise Program

Any time you start a new workout routine, increase your present workout routine, try a new sport or try new exercise equipment, you will likely suffer from delayed onset muscle soreness (DOMS). This pain and soreness usually occurs within 12-48 hours following your workout and can last a day or two. Incorporating massage as part of your exercise regimen will help alleviate muscle soreness and speed tissue recovery.

What Causes Your Muscles to Get Sore After Exercise?

When you exercise, the muscles go through a lot of stress and strain. This stress on the muscle results in small microscopic tears of the muscle fibers.

These microscopic tears of the muscle fibers lead to inflammation as the body repairs itself. This is natural and should resolve itself in 24 to48 hours. This soreness is telling you that the muscles are adapting to the new stress. These adaptations are making the muscles stronger so that they can perform the exercise easier the next time.

If you experience soreness after your exercise routine, take it easy for the next day or two so that your body can adapt. Also, take note as to how long the soreness lasts. If the soreness lasts more than two days, lessen your workout routine so that you don't injure yourself further. Use less weight or do less repetitions of the exercise. Also, it's good to have a cooling off period as you end your exercise routine.

How Can Massage Help Alleviate Soreness?

Massage helps the muscles adapt to the demands of strenuous activity. According to research, it does so by reducing the production of cytokines, a compound that aids in inflammation. Massage also stimulates mitochondria, the part of the cell that turns glucose into energy that is necessary for all functions and repair.

Pre Exercise Massage

A pre exercise massage is stimulating and vigorous. The purpose of this is to wake up the nervous system and increase blood circulation to the muscles, tendons, and ligaments.

Post Exercise Massage

Massage after a workout improves the recovery process by transporting the by products from the metabolism away from the muscles more effectively. According to research, post exercise massage speeds up recovery time due to increased nutrient distribution and blood flow. Post exercise massage is also a great way to relax both the body and mind after a strenuous workout.

What is the Best Type of Massage for Sore Muscles?

There are number of different massage techniques designed to promote relaxation and alleviate muscle soreness including sports massage, deep tissue massage, Swedish massage and trigger point massage. Also, stretching is a very important component in alleviating DOMS. It has been my observation that people don't stretch enough. Stretching the muscles and fascia (fascia is the connective tissue that surrounds each muscle) helps break the cycle of soreness to muscle spasm to contraction and tightness.

Flexible and supple muscles are important throughout life, especially when beginning a new exercise routine, to prevent pain and injury. Stretching helps keep your muscles flexible. Stretching before your workout will help warm up the muscles and increase your muscle range so they are less likely to tear and cause soreness. Incorporating a stretch routine in combination with massage therapy will help your muscles remain supple and flexible. Be sure to consult with your personal trainer about the proper way to stretch to prevent injury.

Sports Massage

During a sports massage, your therapist will incorporate a series of vigorous kneading techniques designed to increase circulation and support tissue repair and will often incorporate stretching into the massage routine.

Deep Tissue Massage

Deep tissue massage targets the deeper layers of muscle tissue where soreness begins. This massage not only helps relieve pain, but can also help you feel more relaxed because it increases serotonin. Serotonin is the "feel good" chemical released by the brain.

Trigger Point Massage

Trigger point massage targets specific areas of the body where there is pain, instead of focusing on entire muscle groups. This is a great massage for muscle injuries, however, you may experience some soreness the next day.

Swedish Massage

This is a less vigorous massage that incorporates a series of circular techniques and gentle strokes to alleviate soreness and promote relaxation.

How Often Should I Get a Massage?

Massage therapy is similar to a fitness program. Consistent massage therapy can provide positive results. Your massage therapist will assess your needs and develop a massage program that is best for you.

Yours in Good Health,
Eugene Wood
Certified Massage Therapist
NYC-Massage.com

How Regular Massage Helps Improve Mental Health

Most people know that a good massage feels good but what most people miss is that the right massage will help your mental health, too. When you become stressed, it creates anxiety. Anxiety then causes a rash of other issues from tight muscles to grinding your teeth, which causes TMJ, which can also cause tinnitus; another ailment that massage can help. All of this pain can also add to your anxiety or depression, so when you get a massage to help your muscles, you are also helping your mental health.

There are many factors in everyday life that can cause anxiety; money, family and health issues just to name a few. Anxiety is not something to be ashamed of. In fact, most of us suffer from it to some extent; some people just experience a higher level at times.

What happens is that anxiety causes the body to tighten up which then creates physical pain which will lead to more anxiety. It is a vicious circle that must be broken for the patient to feel relief, both physically and emotionally. During your first massage, your therapist will determine the points of your body causing your anxiety. They will then work through those areas to focus on your problem areas.

Your massage therapist is specially trained to find areas causing your anxiety. Not only do they offer relief for tight muscles, they also know how to use various pressure points to relieve stress and anxiety. This creates an overall total body massage, relieving pain in your body and your mind. This is one way of finding relief from your anxiety without medication.

Depression is another mental health ailment that massage therapy can help. Many times when you become depressed, you just need to relax for a while. Simply close your eyes and focus on the healing power of the massage and nothing else. Typically, those suffering from depression do not believe that this technique works until they try it. Once you try it, you may instantly feel the results and those around you will find a happier, healthier you. Again, massage therapy can help your depression either instead of or with medications your doctor feels are necessary.

There are many factors that can cause depression, from a traumatic experience to the death of a loved one or even the loss of a job. While massage will not bring a loved one back or find you a new job, it will allow you to free your mind of any negative thoughts. Sometimes, when your mind becomes clear, you can think about your circumstances, come up with a game plan and execute that game plan to fix or ease what has caused your depression.

Even surgical facilities are beginning to use massage therapy for their patients. Anxiety is very common in patients about to undergo a surgical procedure, no matter how routine. Many facilities nationwide are using these services to offer patients a 15 minute massage to help ease their fears and anxiety about their upcoming procedure. This has been proven to reduce anxiety going into surgery, which also reduces the risk for complications such as hemorrhage or stroke. This is a simple, effective and inexpensive way to ease the anxiety level of surgical patients.

Massage therapy has been proven to help your mental health. It allows you to free your mind of your negative thoughts while relieving the pain that can add to anxiety. This is one way that many people are finding relief without the use of medications.

While you should always talk to a doctor about medications to help ease your mental afflictions, you should also discuss with him/her about incorporating massage therapy in your treatment. You should return for more than one massage since most depression and anxiety issues cannot be cured in just one treatment. This is one type of therapy where, if you continue it regularly, you will continue to feel relief.

Yours in Good Health,
Eugene Wood
Certified Massage Therapist
NYC-Massage.com

A Healthier Thanksgiving

Turkey, stuffing, candied yams, cranberry sauce and pumpkin and sweet potato pie are the usual must-haves for a traditional Thanksgiving feast, but it wasn't always this way. The first Thanksgiving feasts actually consisted of healthier fare such as a variety of lean meats, fresh vegetables, fresh fruits and breads and porridge made from corn.

What Was on The First Thanksgiving Feast Menu?

According to the only surviving documents referencing the harvest celebration by the Pilgrims and Wampanoag at Plymouth Rock in 1621, waterfowl, deer, wild turkeys, venison and Indian corn were amongst the staples for the three day Thanksgiving celebration.

Archeologist's remains along with studies cookbooks, garden descriptions, a living history museum in Plymouth, Massachusetts and a foodways culinary at Plimouth Plantation further conclude that during 17th century feasts, though wild turkey was on the menu, goose or duck may have been the centerpiece of choice. Swan, passenger pigeons and even different varieties of shellfish such as lobsters, mussels, clams and eels may have been served as well. Breads made from corn were likely also part of the meal, but it is uncertain as to how it was used.

How Were Earlier Thanksgiving Meals Prepared?

Earlier findings suggest that small birds may have been pit-roasted, while their larger cousins may have been boiled, then roasted to finish it off. The remains were most likely thrown in a pot and used to make a broth thickened with grain for pottage the next day. Earlier findings also suggest that birds were most likely stuffed with onions, herbs, and shelled chestnuts.

Culinary findings conclude that Plymouth forests were rampant with chestnuts, beech nuts and walnuts which made their way into many earlier recipes. Turnips, squash, pumpkin, carrots, onions and garlic were also grown and could have easily made their way into earlier feasts. Multicolored Indian corn was a staple in earlier diets as were beans, which very well could have played a part in earlier Thanksgiving feasts as well.

Butter and flour were void from earlier cuisines, which means pastries and pies were absent from earlier Thanksgiving menus. White potatoes and sweet potatoes had not made their way into North America during this time, so it's safe to figure they were not a part of earlier diets as well. Cranberries were another staple missing from earlier Thanksgiving feasts, because it wasn't until 50 years later that cranberry sauce was invented by the English.

Today's Thanksgiving Cuisine

Today's Thanksgiving cuisine can be traced all the way back to the 19th century, during which time Boston clergyman declared the feast the first Thanksgiving. By the 1850's Thanksgiving had become a popular celebration amongst most territories and states.

The popular trendsetter for running a household during that time, Sarah Joseph Hale, became the leading voice in celebrating Thanksgiving as an annual holiday. In 1827, she pitched her idea to 13 presidents, as a way to unite the country during the civil war. In 1863, President Lincoln made Thanksgiving a national holiday.

The editor of the popular women's magazine, Godey's Lady Book, she began printing Thanksgiving recipes and menus in the magazine. She also went on to publish a number of cookbooks, planting the idea in women that preparing a Thanksgiving feast is something they should really want to do. Many of the traditional items that we see in traditional Thanksgiving feasts today were found in her menus including roast turkey, sage dressing and mashed potato dishes.

Transforming Your Thanksgiving into A Healthier Thanksgiving

The theme that seems most apparent with earlier feasts is that they were absent of heavy creams, butter, starchy potatoes and the high fat, high-calorie sweet pastries and pies of today's Thanksgiving feasts. According to historians, earlier Thanksgiving feasts were centered around an abundance of lean meats, fresh vegetables and fresh fruits which made for a healthier meal. Today, these same foods can be incorporated into your own Thanksgiving feast for a healthier take on your celebration.

For a healthier take on your Thanksgiving feast, try serving a variety of lean meats boiled then roasted, instead of basting them in high fat juices. Instead of bread based stuffing, try using a simple concoction of onions, herbs and nuts for extra flavor, and opt for broth in place of gravy. Replace starchy potatoes and high-fat candied yams with roasted squash, pumpkin and corn, while fresh, sweet fruits can be served in the place of high-calorie, sugary pies.

Thanksgiving began with natives and newcomers as a three day feast with plenty of food, storytelling, prayer, and as a fun way to celebrate friendship, togetherness and thanksgiving in harmony. So, why not take the natives gesture and celebrate your Thanksgiving with a healthy feast?

Yours in Good Health,
Eugene Wood
NYC Massage Therapist
NYC-Massage.com

Fall Foods to Add to Your Healthy Diet

Fall is a great time to visit your local farmer's market. During this time, you can find an abundance of healthy root vegetables just ripe for roasting or making hearty dishes like vegetable chili, and exotic fall fruits just perfect for fresh cobblers, pies, breads and cookies.

Six fun fall foods to consider adding to your diet this fall include sweet potatoes, parsnips, winter squash, turnip greens, apples and dates.

Sweet Potatoes

Sweet Potatoes are packed full of rich nutrients like vitamin A-which is important for healthy skin, good vision and a strong immune system, iron, fiber and anti inflammatory properties. And, you don't have to wait for Thanksgiving to enjoy them, simply boil them, mash them or roast them sprinkled with cinnamon for a sweet, vitamin packed side dish to your meal.

Parsnips

Parsnips resemble carrots except they are white and have a distinctive nutty, slightly sweet flavor. They are a great source of potassium and dietary fiber-which is good for lowering cholesterol and preventing colon cancer. Add them to rice for a sweet kick or roast them with sweet potatoes for an exotic fall treat.

Winter Squash

Winter Squash is the official vegetable of the fall. They differ from summer squash in that they tend to have a buttery, sweet flavor. There are a number of different winter squash to choose from including acorn squash, buttercup squash, butternut squash and spaghetti squash. Squash is a great source of vitamin A and omega 3 fatty acids, with butternut squash being the most nutritious.

For a celebratory taste of fall, roast winter squash with ginger and cinnamon or mix it with pasta for a sweet hint. The stringy yellow pulp of the Spaghetti squash can be used as a nutritious substitute for pasta.

Turnip Greens

Turnip Greens are the dark, green leaf of the turnip vegetable. It is packed full of folate, vitamin C, vitamin A, vitamin K and dietary fiber. Try turnip greens sauteed with garlic, shallots, olive oil and butter for a cozy fall treat.

Apples

Fall is not complete without the sweet aroma of fresh apples in the air. Apples are packed full of antioxidants, vitamin C, and both soluble and insoluble fiber-leave the skin on to reap the full benefits. They range in variety from sour Granny Smith Apples to sweet, Red Delicious apples to crisp, mild Fuji apples. Enjoy them alone, in warm cider or in recipes such as grandma's country apple pie.

Dates

Dates are a sweet Mediterranean fruit that resembles the flavor of dried figs. They are high in fiber, low in fat and a good source of potassium. Use them in preserves, stews, oatmeal cookies or serve them on a snack tray along with nuts and cream cheese.

Choose Organic Fall Foods

You should purchase organic foods whenever possible. These foods are free of toxic chemicals and contain a higher nutrient content than traditionally grown produce.

Other benefits of organic foods include:

• Avoid Chemicals- Buying organic foods helps you avoid toxic chemicals commonly associated with commercially grown foods.

• Avoid GMO- When you buy organic, you ensure you are purchasing real foods that are free of genetic modification.

• Enjoy Better Taste- Healthy soil produces strong, well nourished plants for more nutrition and better tasting foods.

• Reduce Health Risks- Pesticides have been linked to cancer and other diseases. When used to treat commercial crops, they can seep into our water, soil and air and contaminate our environment. Organic foods are free of pesticides, which helps encourage a healthy environment.

• Encourages a Healthy Eco System- Organic farming works in harmony with nature. Crop rotation, healthy soil and the absence of chemical substances helps keep our Eco system healthy, so bird, insects and other wildlife are not compromised.

Yours in Good Health,
Eugene Wood
NYC Massage Therapist
NYC-Massage.com

Benefits of Post Natal Massage

It is widely known that women benefit from massage during pregnancy. Massage after pregnancy (known as post natal massage or postpartum massage) can also offer many benefits and can be equally important to a new mother's health and wellness.

Post natal massage offers relief from stress and pain, depression, as well as helping with hormone and neurochemical regulation, decreasing swelling, and improving comfort while breastfeeding. It may even help women get back their pre-pregnancy bodies more quickly.

Stress Relief and Relaxation

A quality massage relaxes muscles and improves circulation. In addition, the relaxation that massages offer helps the body release serotonin and dopamine, which are stress relief hormones. Not only does this relieve physical tension, but also the mental and emotional stress too. This is why massage can also help with postpartum depression, which is experienced by 10% to 15% of women.

Relieving Pain

Many women experience residual aches and pains following pregnancy and delivery. Just carrying a new baby can also lead to back pain and sore shoulders. If you are breastfeeding you need to steer clear of pain medication, and massage is an excellent alternative. Most doctors now recommend breastfeeding for at least the first twelve months. Getting some babies to breastfeed can be difficult and when first beginning to breastfeed it can actually be very painful and uncomfortable.

Post natal massage can help to ease the pain and increase milk production because it relaxes the chest muscles and opens up the shoulders. New studies have indicated that post natal massage also decreases the amount of sodium in breast milk, which increases the success of newborn suckling. It decreases the amount of time that it takes for a new mother and baby to get used to breastfeeding.

Promoting Hormone and Neurochemical Balance

Pregnancy causes dramatic hormone changes in a woman's body. Estrogen as well as progesterone levels rise substantially then decrease after delivery. During the postpartum phase the breastfeeding-related hormones, oxytocin and prolactin, rise. Cortisol, a stress hormone, also tends to fluctuate. All of these hormone changes have physical and emotional results, which are then coupled with the challenges of a new baby. Massage has been proven to lower cortisol levels as well as naturally regulate the neurochemicals, dopamine and serotonin, which can help with both anxiety and depression.

Combat Swelling

Along with hormones seeking balance after pregnancy the fluids in a woman's body also need to find balance. During pregnancy, your bodily fluids actually increase in volume by as much as 50%. As the body is returning to its pre-pregnancy fluid levels, it often leads to circulation issues and swelling of the hands and feet, which can cause discomfort. Massage stimulates proper circulation and helps with lymphatic drainage to get the fluids where they need to go.

Improved Sleep

Pregnancy and delivery take a toll on the body. Labor is exhausting and it is often followed by around-the-clock childcare during the first weeks of your new baby's life. Many women report feeling fatigued, but have a hard time falling to sleep, when sleep is available. It is common to fall asleep during a massage and regular post natal massage helps to improve your sleep at home, allowing you to fall asleep more quickly and feel more rested.

Yours in Good Health,
Eugene Wood
Licensed NYC Massage Therapist
NYC-Massage.com

Is Stress Making You Feel Sick?

Between disciplining the children, deadlines at work and the ups and downs of everyday life it seems everybody suffers from some degree of stress. While it is true that stress, to an extent, can actually be good for you, continuously dealing with substantial amounts of stress can leave you fatigued, irritable, and just downright sick.

Stress is the chemical reaction that occurs in your body, also known as the "fight or flight" response, when you are faced with a harmful situation. Since each individual person reacts to stress differently, the effects of stress on the mind and body can vary significantly. If you've been suffering from some type of ailment and you just can't seem to put your finger on the cause, stress might be the culprit.

Common Symptoms of Stress

• Emotional Symptoms: The emotional symptoms of stress can be quite devastating. Common symptoms include frustration and moodiness, depression, feeling overwhelmed, avoiding others and having a difficult time relaxing.

• Cognitive Symptoms: Cognitive issues that are commonly experienced during high levels of stress include confusion, poor judgment, inability to focus, racing thoughts, forgetfulness and disorganized thoughts.

• Behavioral Symptoms: Changes in eating patterns, aggressiveness, procrastination, new or increased drug or alcohol usage and the exhibition of nervous behaviors like pacing or nail biting are all behavioral symptoms of stress.

• Physical Symptoms: Stress affects the body in many ways. Symptoms include recurrent headaches, nausea, fatigue, insomnia, changes in sexual desires or performance, rapid heartbeat or chest pain and even allergies, frequent colds or infections.

Effects of Chronic Stress on the Body

Although stress here and there, and to some degree is nothing to be immediately concerned with, suffering from chronic stress or extensive amounts of stress can be detrimental to your health. Serious health problems that are commonly caused by chronic or extensive amounts of stress include:

• Mental health issues, including the development of personality disorders, anxiety and depression
• Eating disorders, including anorexia or obesity
• Cardiovascular disorders such as high blood pressure, heart attack or stroke
• Sexual dysfunction or loss of sexual desire
• Gastrointestinal disorders
• Permanent hair loss
• A variety of skin disorders, including psoriasis, severe acne or eczema

Great Ways to Relieve Stress

If you believe that you are suffering from harmful stress levels, there are a number of things you can do to prevent stress overload and significantly reduce your symptoms.

• Develop a support network: Whether you prefer joining a support group or simply talking with a friend, having a strong support network cannot only reduce the symptoms of stress, but it can reduce your vulnerability to stress as well.

• Reevaluate your outlook: Having a positive outlook can significantly change your reaction to stressful situations. You don't need to view the glass half full, per say, but at least tell yourself that you have something left to drink.

• Listen to music: Listening to relaxing music not only has a positive effect on the mind, but it can actually lower certain hormones that are related to stress.

• Eat right: Foods with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress significantly. Additionally, a well-nourished body is better prepared to cope with stress.

• Exercise regularly: Physical activity, even in small amounts, can actually release endorphins in the brain that can improve your mood and relieve the symptoms of stress almost immediately.

• Try mindfulness: Experiment with activities like yoga, tai chi or even simple meditation to reduce the symptoms of stress.

• Get plenty of sleep: Restful sleep can play a key role in how well you deal with stress. The lack of sleep can leave you irritable, thinking irrationally and emotionally drained.

Therapeutic massage has a long and proven history of helping people overcome stress and improve their overall health and well-being.

Yours in Good Health,
Eugene Wood
Licensed NYC Massage Therapist
NYC-Massage.com

How Therapeutic Massage Relieves Chronic Pain

All modalities of massage are therapeutic: whether to relieve stress and relax the muscles, as in a Swedish massage, or to increase the range of motion in a joint of an athlete, as in a neuromuscular massage. All massage techniques use hand (and sometimes foot, as in Thai massage) techniques, from light stroking to hard pressure; all for one purpose, to alleviate the symptoms of pain perceived by the client.

For quite some time, therapeutic massage faded into the background because of all the pain relievers available. However, therapeutic massage is gaining respect from the medical community, which is why many are now returning to this more holistic treatment.

Therapeutic massage offers a sense of empowerment and care that has proven helpful in reducing stress, improving the immune system, encouraging relaxation, improving posture, enhancing rehabilitation from injury or surgery, and much more. However, because therapeutic massage focuses on the entire system of soft tissues, one of its main purposes is for alleviating chronic pain.

What is Chronic Pain?

Many people suffer from chronic pain. This is considered an ongoing pain, ranging from mild to excruciating that normally lasts more than six months. Chronic pain can be described by a burning, shooting, or aching sensation, which is accompanied by discomfort, tightening, or soreness. Burning and shooting pain indicates that a nerve is involved. Dull or aching pain is usually associated with muscle pain. The tightening or soreness may indicate that there is a trigger point involved.

It can be caused by numerous factors. It can originate from a trauma due to injury, such as a car accident or injury in sports. However, there are people who suffer from chronic pain without evidence of any past injury. This can be brought on by many factors, such as the degeneration of the body, poor posture, not following proper body mechanics, and even excess weight can cause chronic pain.

You must also take into account the emotional aspect that accompanies chronic pain. The body's natural painkillers (endorphins) can be compromised when the patient experiences depression, anxiety, or fatigue brought about by their pain. The body's ability to defend can be suppressed by a low immune system and unrelenting pain. This is where therapeutic massage comes in. It can ease pain in many ways.

Therapeutic Massage and Chronic Pain

Therapeutic massage is a non-invasive solution that can alleviate, and sometimes prevent, symptoms of chronic pain. It provides physical and mental relief in various ways.

Massage improves circulation by increasing blood and lymph flow. Poor blood and lymph circulation cannot supply damaged and sore muscles the oxygen they need in order to recuperate, making pain worsen or last longer.

Massage triggers the brain to produce oxytocin hormones. These are the same hormones that serve as a chemical messenger that relaxes the muscles. It also has a positive effect on emotions that promote the feeling of relaxation, contentment, and comfort.

Massage also has the capability to change how the brain senses pain. It blocks pain pathways by triggering the brain to produce Endorphins and Enkephalins. Both are opiate-like substances that mediate pain and provide a sense of relief. Furthermore, these neurotransmitters can produce feeling of euphoria lasting to 24 to 48 hours, and studies even show that it can provide longer relief when higher doses are received.

Furthermore, massage can improve range of motion, something that can be difficult to deal with if you have chronic pain. By kneading the muscles, tissues, ligaments, and joints, the body's blood flow and fluidity are improved. It also elongates muscles, making them more flexible, and less prone to injury and recurring soreness.

Studies also show that 45 minutes of therapeutic massage can increase the number of white blood cells that play a big role not only in defending the body against viruses and bacteria, but also in its ability to fight infection from complications of sore body parts. Massage can decrease levels of cortisol or stress hormones, improving the body's ability for faster immune response.

Lastly, therapeutic massage boosts rehabilitation after any chronic pain. The pressure placed on the affected area improves blood flow, eliminates stiffness, and breaks down adhesions allowing for faster healing and lesser tendencies of inflammation. Massages also enable the body to restore its proper movement, whether it be gradually or immediately after a few sessions.

The healing power of therapeutic massage through a well-placed hand can help alleviate numerous conditions, including chronic pain. Therapeutic massage proves to decrease muscle tension, calm the nervous system, improve circulation, and boost rehabilitation.

Yours in Good Health,
Eugene Wood
Licensed NYC Massage Therapist
NYC-Massage.com