What is Adrenal Fatigue?

Woman with Adrenal Fatigue

There's nothing worse than feeling lethargic and run down, especially when you just can't shake it. Of course, everyone feels fatigued at some time or another, but if the feeling seems to exist for no apparent reason and lasts for days, weeks or months, you could be suffering from Adrenal Fatigue.

Dr. James L. Wilson first used the term Adrenal Fatigue in 1998 to describe a specific type of chronic exhaustion characterized by severe and constant stress. This stress can be mental, emotional or physical. After years of working with "stressed and tired" patients, Wilson realized that his patients' adrenal glands (endocrine glands that sit on top of the kidneys and release hormones in response to stress) were functioning below the necessary level. As a result, his patients were feeling a general sense of lethargy, tiredness and poor health.

Adrenal Fatigue is also known as hypoadrenalism or neurasthenia. Addison's disease is a somewhat similar but different disease, as its symptoms are much more severe. The two should not be confused.

Although Adrenal Fatigue symptoms vary, if you feel most of the following without due cause you may be suffering from it:

• Feel tired for no reason
• Struggle to get out of bed in the morning, even after getting plenty of sleep
• Depend on coffee, soda, sweet and salty snacks for energy
• Feel run down and stressed
• Feel overwhelmed and exhausted
• Have difficulty recovering from stress or illness
• Only feel awake and alert after 6 p.m.

If you think you're struggling with Adrenal Fatigue, you are not alone. An estimated 80% of people experience Adrenal Fatigue and the physical symptoms of stress at some time in their lives. In addition to interfering with your quality of life, Adrenal Fatigue can also contribute to health issues that range from obesity to allergies to depression.

Stress is often unavoidable in today's modern life. Juggling work, family, and social events can leave little time for rest and relaxation. Our bodies do an incredible job of "keeping up" but there comes a point when we start to break down.  Therefore, it is no surprise that more and more people are feeling the effects of chronic stress.

In addition to long-term stress, Adrenal Fatigue can be brought on by illness, a life crisis, or repeated infections such as the flu or bronchitis. Even the healthiest person can develop Adrenal Fatigue. Athletes can suffer if they work out too hard and too often without taking days off to rest. Working professionals can fall victim to adrenal fatigue due to content stress in the work environment. College students who stay up all night studying for tests and eat poorly (junk food and coffee are big culprits) are also prone.

As you can see, virtually anyone can develop Adrenal Fatigue. However, there are certain factors that increase your risk. These include:

• Unhealthy diet
• Drug or alcohol abuse
• Inadequate sleep
• Overly stressed lifestyle
• Long-term illness or persistent infections
• Feeling overwhelmed by life circumstances

The good news is, by making diet and lifestyle improvements (which includes reducing stress and improving rest) most people can overcome Adrenal Fatigue and feel good again. Therapeutic massage is also an excellent treatment for Adrenal Fatigue, as it promotes healthy adrenal function while relaxing a tired body.

Many people who visit my practice tell me that they "just don't feel well." They are stressed, tired and sluggish and they have no idea why.  It is very likely that these clients' adrenal glands are fatigued in some way.  

In such cases, I usually suggest Visceral Manipulation Therapy, which is a gentle massage technique that focuses on the internal organs and their interrelationship with one another. This approach can help restore the adrenal glands to optimal functioning, revitalizing your body, mind and sense of well-being.

To learn more about Visceral Manipulation Therapy and how it can help with Adrenal Fatigue, please visit my website. It's truly a fascinating technique - one that often has life changing results.

Eugene Wood
Licensed Massage Therapist
NYC-Massage.com

The Benefits of Prenatal Massage

Woman Receiving a CranioSacral Massage

Pregnancy brings a considerable amount of changes to a woman's body. It lasts for approximately nine months and is divided into three trimesters; each bringing its own different set of changes and experiences. What types of changes occur to the body during pregnancy?

During the first trimester there are a series of hormonal imbalances, which can result in breast tenderness, morning sickness, fatigue, irritability, headaches, and indigestion. The second trimester, on the other hand, is the easiest phase of pregnancy. 

Though oestrogen and progesterone hormones are lowered, morning sickness and fatigue have generally subsided after the first 12 weeks. It is also a time when the uterus and the pelvis begin to expand, and the abdomen gets bigger.

The third trimester is usually the most difficult phase of pregnancy. Women take on significant weight as the baby gets bigger, which can lead to numerous discomforts, especially with the back and the belly.

Pregnancy may be the hardest physical change any woman goes through, especially for first-time mothers. It is, therefore, important that women get enough support to help them with each stage of pregnancy. There are various types of prenatal aid, and one of them is prenatal massages.

What is Prenatal Massage?

Prenatal massage is a holistic and therapeutic approach to help mothers-to-be with their special needs, especially when their body goes through different dramatic changes. It offers gentle massages that focus on providing better circulation, improved mental and physical health, and relieving pain from sore muscles and joints. It can also be an emotional and psychological support during times with hormonal imbalances are at high.

Prenatal massage is normally given to pregnant women during their first and second trimester. You can never be too pregnant to have a massage, though. Even if you are closer to your due date, with your physician's approval, the massage could still help you calm your mind and prepare your body for delivery.  However, it is important that you only ask for help from legitimate centers because miscarriage can occur if the massages are not handled properly, especially during the first and third trimester.

How is Prenatal Massage Done?

A prenatal massage is handled with extreme care because there are not only one, but two lives that need to be given full attention. After careful assessments, *Our therapists* will customize the therapy according to how many weeks a woman is pregnant, as there are some massage techniques that may not be suitable for every trimester.

The session is normally done on a special table where there are hallowed-out areas to accommodate swollen breasts and soft pillows and wedges to support the belly. Unlike other massages, prenatal massage normally avoids asking their patients to lie face down, keeping the mother in a position that is safe and comfortable for both her and the baby. Semi-reclined positions or lying on the side are the best positions to avoid stressing the back and the abdomen.

Prenatal massage uses more stroking techniques than applying pressure. The massage therapist focuses more on the back than the abdomen. Also, there are numerous pressure points that need to be avoided, such as the feet, the lower back, hands, and the wrists to ensure complete safety for the fetus.  

Once on the side-lying position, the therapists will work at their patient's comfort level, providing low-pressured single strokes on the back, legs, and arms. A patient may be asked to shift onto her side, with pillows supporting the abdomen and the back, keeping the bottom leg straight, while the top leg is slightly bent and supported by a pillow.

Although a therapist usually avoids the abdomen, patients may find it soothing and relaxing if this area is massaged. Gentle strokes can be applied, avoiding the heart and just below the stomach. However, if the patient is not comfortable -- at any time -- she has the right to decline a therapeutic massage in these areas.

Benefits of Prenatal Massage

Prenatal massage has been recognized for its many benefits. It does not only relieve aches, pains and tension, but additionally provides physical and emotional comfort. It has also been proven to improve blood circulation, which can eliminate risks of preeclampsia, blood clots, edema, and fatigue.

Massage can also improve digestion and skin elasticity. It can stimulate the soft tissues and muscles, providing more oxygen while eliminating stretch marks, dryness, and itchiness in the belly. Prenatal massages can also decrease swelling, especially around the pelvic area, lower back, neck, the hands, and lower legs.

It can also stabilize mood swings by producing two "happy hormones," serotonin and melatonin. Serotonin can help fight stress, while melatonin can provide a good night's sleep. Prenatal massages can also help with weight-bearing stress on the back, ribs, and the knees. Lastly, it can help induce a faster labor. Studies show that expectant mothers who went through prenatal massages delivered their babies in as few as 3 to 4 hours.

Taking the time to consult with your physician and therapist on holistic approaches to prenatal therapy is a rewarding decision. Prenatal massage can help in many ways, eradicating the physical and emotional stresses of pregnancy, so you can focus on the joy and excitement of being a new mother. 

Eugene Wood LMT
NYC-Massage.com

The Amazing Healing Power of Deep Tissue Massage

What Is Deep Tissue Massage?
by Eugene Wood

NYC-Massage.com

Deep Tissue Massage is an ancient practice. People from ancient Egypt and Greece were the first ones to master the technique and discover its many health benefits. Its close modern replica is what we know today as Swedish massage. Only a well-trained Deep Tissue Massage Therapist who undergoes intensive years of training to gain a license and certification, proper knowledge, and know-how to perform the technique is qualified to do this.

How Deep Tissue Massage Works

Deep tissue massage therapy involves providing slow stroke massages with ample pressure to reach the sub-layer of the patient's musculature system and to realign the deep layers of the connective tissues. Its main goal is to provide relief to most chronic ailments our body experiences because of our strenuous activities, everyday stressors, or acquired injuries.

Chronic tension and injury to our muscles, ligaments, and tendons can cause adhesions that could restrain the proper flow of blood, limit movement, and thus, cause repeated pain. Adhesions are in forms of rigid tissues and when deep tissue massage therapy is applied, it gradually breaks down the adhesion and restores body's proper function.

Who Can Benefit from Deep Tissue Massage

Deep tissue massage does not guarantee relief of all chronic pain and body ailments.  Mostly, athletes take advantage of this massage. The constant wearing and tearing of their connective tissues and joints can cause them tremendous pain and discomfort. Two to three sessions of deep tissue massage therapy cannot only alleviate their pain, but can also improve their performance.

It can help them relieve their back and knee pain, sore shoulders, muscle strains and tightness, sore heels, shin splints, tendonitis, and even stiff necks. This therapy, however, is not always advisable to treating injuries. Only superficial injuries can be consulted. It is not advisable for injuries like fracture, sprains, dislocations, and cuts.

Even our senior citizens who suffer from arthritis, high blood pressure, and migraines can seek help from a deep tissue massage therapist. Deep massages can improve circulation of blood, thus relieving sore pains and lowering blood pressure.

The Healing Power of Deep Tissue Massage

Aside from alleviating chronic pain and improving blood flow, this therapy can also help correct postural problems and eliminate osteoarthritis. Deep massages can reach down into the spinal areas and gradually improve the spinal structure and balance.

Women who suffer from menopausal disorders like Fibromyalgia may also benefit from this therapy. Deep massages can sooth the senses and provide relaxation, making it easy for menopausal women to have a calm mind, and therefore, eliminates psychological tendencies of feeling pain all over the body.

It can also improve the wellness of the heart. When faced with our daily stressors, our heart has the tendency to beat faster in order to accommodate the speed of blood flow rushing. Consistent visits to your deep tissue therapist can help reduce stressors and thus, improve heart rate and provide heightened relaxation.

Advanced Techniques

There are different techniques applied during deep massages, such as trigger point or rolfing, but one thing should be expected; they will use many parts of their body, which ever suits the area, to lessen your pain. They can use their bare hands, their fingers, their knuckles, forearms, and even their elbows. Regular massage for pain relief is very effective.

And since the goal is to reach into the deep muscles, ligaments, and tissues, it is only normal to feel pain. If the pain you experience is not tolerable, then your therapist must immediately be made aware. However, the more sessions you receive, the more your pain tolerance increases.

With its much help comes its limitations. This therapy is not applicable for women who are pregnant, those who are undergoing chemotherapy, and those who have skin diseases, anemia, osteoporosis, abdominal hernia, and skin ailments.

Although, it can provide several benefits, it is still advisable to consult your physician first before seeking its help. There are some areas in the body that is very crucial, such as your spine and neck. Though, there has been no accounts of any malpractice, it would be best to be on the safe side. Deep tissue massage has been an ancient practice that has provided comfort and relief, which up until how has been widely used to help millions benefit from its magic touch.

Myofascial Release Therapy is Fascia-nating

Myofascial Release Therapy is Fascia-nating

Man getting Myofascial Release Therapy

The Latin word fascia means "band, bandage, ribbon, swathe." Other words used to describe this connective tissue, which surrounds our muscles, blood vessels and nerves like saran wrap, include "fluid web, weaving, matrix."

However you chose to describe this flexible swathe of tissue, it is important to know the essential role it plays in our bodies.

Fascia is the most abundant tissue in the body, making up 60% of our bodyweight.  It envelopes and isolates each and every one of our muscles, providing structural support and protection. It binds some groups of muscle and fiber together, while allowing others to slide smoothly over each other.

If you've ever skinned a chicken, you've encountered fascia. It's the whitish tissue between the skin and muscle of the meat.  Fasciae (the plural of fascia) are similar to ligaments and tendons, as they are all made of collagen. The tissue can be injured, manipulated and healed.

Imagine fascia as a full-body matrix. Due to its fluid connectivity, it is able to communicate throughout your system, affecting joints, posture, mobility, and even organ function. Therefore, when there is a snag in the web - caused by trauma, poor posture, or biochemical stress - the fluidity of the fascia is disrupted. And this equals pain.

Fascial pain is one of the most undiagnosed problems among patients today. Often disguised as musculoskeletal injury, fascia is overlooked as the cause of acute and chronic pain. Therefore, traditional therapies such as stretching and strength building do not address the fascia. But in order to heal, this connective tissue, which has its own nervous system, needs to be repaired.

Myofascial Release (myo is the Latin word for muscle) is the process of applying gentle sustained pressure to fascial adhesions in order to eliminate pain and restore motion. Myofascial Release is one of the techniques I use in my practice and have seen extraordinary results. When the fascial planes are relieved from compression, it is hard to imagine a condition that will not benefit from this type of massage.

Releasing fascial adhesions allows the fascia to retain its full flexibility, loosening its grip on muscles and freely gliding between fibers. Blood and nutrients can once again reach injured tissues. This not only restores structural support and mobility, but it relieves you from pain.

For more information on Myofascial Release Therapy, visit my website.

Healthyfully Yours
Eugene Wood LMT
NYC Massage

The Best Stretching Exercising You Can Do At Home

There are a lot of great stretching exercises that help to alleviate stress in the body and warm up all of the muscles. Many of the better stretches turn into a full body stretch, allowing you to gain more flexibility in the body and improve your movements. 

Woman Stretching her Back

If you spend 15 minutes on stretching exercises every morning, it will better prepare you for the rest of the day.

Stretch 1 – Back Extensors

This is a good stretch because it will help to stretch the entire spine, and it's great for people that regularly get a Theraputic Massage. For those of you who spend time in an office chair all day, it will prevent you from slouching and provide you with better posture. Throughout the postural muscles, there is a weakness found in a lot of people. This can help to strengthen these muscles, keeping you more erect.

To perform the stretch, sit up and hold your upper abs. Breath in and stretch your spine. Let your shoulders and next relax. Now contract the abs and that will release and relax the erector spinae muscle group. Now lean forward with a straight back and reach for your ankles. Pull to the barrier and hold for two seconds. Then release and return to neutral. You can repeat this stretch several times.

You will notice the stretch going into the lower lumbar region of your back. Since this is going to stretch three muscles within your back, you will notice a big difference after doing these stretches a few days in a row.

Stretch 2 – Hip Flexors

When you’re stretching your body, you also want to stretch muscles that will help with your overall mobility. This hip flexor is going to stretch your Psoas Major and Minor. Whether you play sports or not, it will help to open your stride and make all of your movements more efficient. The hip flexor is the major muscle responsible for your posture. This will stretch from your upper thigh down through the attachments of your lower lumbar.

To get started, rest one knee on a pillow. Keep your back straight, your stomach tight and your pelvis neutral. If your right knee is on the pillow, then your right hand should be on your hip. The other hand should be on your other knee, which is at a 90 degree angle. Take a deep breath, keeping your arms and shoulders relaxed.

You will want to stretch the muscles in your gluteus maximus (buttocks). Tighten your buttocks and extend your hip. Push forward from the hip and keep your hand passive. Then keep pushing until you’re just a little sore. Hold for two seconds and then return to a neutral position. You can do this stretch several times. To avoid any kind of strain, make sure your knee does not go past the front of your foot.

Stretch 3 – Spine Rotator

Your spine contains a total of 24 vertebrae and each need to move on their own to have the best possible motion. The way to ensure this happens is through stretch. Using the spine rotator stretch, you will be able to practice a rotational movement that allows you to strengthen the back muscles.

Sit down and keep your back as straight as possible. Cross one leg over the other and relax. Use your palms to balance and breathe deep. Elongate and rotate the spine. Breathe out and rotate your spine as far as you can go. Place your arm at your knee to provide leverage. Turn your head at the same time as though you’re looking over your shoulder. Hold the pose for two seconds and repeat the stretch several times.

Throughout the stretch, you will be stimulating the synovial fluids which are responsible for lubricating the joints. From the base of the spine to the base of the neck, the stretch covers it all. People with chronic back pain should consider a Massage for Pain Relief.

Stretch 4 – Outside Lateral Gluteus Maximus

The main advantage to this stretch is that it will strengthen your pelvis. This helps with back alignment and running as well. Your spinal mobility can be improved and you will take some of the weight off your spine when performing the stretch.

Lie on your back with a raised knee 90 degrees. Rotate thigh by turning your foot to the inside and breathe in deep. Place one hand on a knee and the other on the ankle. Move the knee to your opposite shoulder using your quads and hips. Breathe out and hold for two seconds. Repeat the stretch several times.

Stretch 5 – Internal Obliques

Symmetry is a natural part of being comfortable, which is often why people need to visit chiropractors and seek massage. The internal obliques will help to achieve the balance that comes from favoring one buttock when sitting frequently as well as tilting the obliques from carrying something heavy on one side, such as a gym bag or a briefcase. An improperly aligned pelvis can lead to vital organs being aligned improperly. Kidneys can get crushed because of one side being higher than the other. As a result, stretching the obliques can provide relief to many vital organs.

To perform an oblique stretch, stand with your feet planted firmly on the ground. Breathe in deep and bend to the side as far as possible. Breathe out and stretch the opposite arm into the air. Look up at the pointed fingers for a deeper stretch. Perform the stretch several times. 

Eugene Wood, LMT
NYC-Massage.com