I ♥ Massage

Hypertension or high blood pressure is a serious condition that affects over 2 million Australians*.

There are two types of hypertension - essential (primary) and secondary.

Primary hypertension makes up approximately 95% of cases and although scientists do not know the exact cause, it is compounded by a myriad of factors - eg. leading a sedentary lifestyle, obesity, lack of Vitamin D and syndrome X.

Secondary hypertension on the other hand, stems from an identifiable cause which may include: kidney disorders, Cushing's Disease, chronic alcohol use or it may also be caused by certain medications.

According to the Australian Bureau of Statistics, hypertension is the leading cause of cardiovascular disease* and is also a precursor to Type II diabetes**.

The news is not all bad though...

A study by Olney^ in 2005 found that a 10 minute back massage, 3 times a week was able to significantly reduce blood pressure in hypertensive patients.

More recently, Cambron and colleagues^^ have reported that Swedish massage can help to reduce blood pressure in normotensive individuals.

Just imagine, if having a regular massage could help reduce your chance of dying from cardiovascular disease, wouldn't you visit your massage therapist on a more regular basis?

Of course, it is recommended that you also choose a healthy lifestyle which includes abstaining from smoking, maintaining a proper weight, regular exercise and eating a balanced diet, rich in fruits and vegetables.

Until next time!

Yours in health,

Mel

* Australian Bureau of Statistics. 4821.0.55.001 - Cardiovascular Disease in Australia: A Snapshot, 2004-05

** Australian Bureau of Statistics. 1301.0 - Year Book Australia, 2008

^ Olney CM. Biol Res Nurs. 2005 Oct;7(2):98-105.

^^ Cambron JA, Dexheimer J, et al. J Altern Complement Med. 2006 Jan-Feb;12(1):65-70

Thumbs Up for Massage.

Hiya!

As you read this, do me a favour... Take a look at your hands - a good long look.

Roll your wrists around. Did you hear anything crack?

Now, rub your hands together.

Feel your hands as you clench each of them into a tight fist, and then open and close them five times, and finally, wiggle your fingers about and touch your thumb to each of your fingers, making a ring with the thumb and finger, running up and down from your first finger to your little finger, and back again.

Did you do that??

If you did, well done! And if you didn't (but know that you could if you wanted to), you can rest in the knowledge that your hands are unique and that they're an evolutionary gift.

The opposable thumb is a distinguishing feature shared by many primates, and is used primarily for precision gripping - a skill that allows us to do everything - like swinging from the monkey bars like a child in the sunshine, to throwing a ball to your beloved pet, to creating masterpieces that transcends eras and live in our hearts forever.

This also means that your hands are perhaps one of the most used parts of your body - and also probably the most taken for granted!

So ask yourself honestly- when did you last have them massaged?

Hand massage or hand reflexology is wonderful way to relax.

A recent study by Osaka et. al. (2009)*, found that a 5 minute hand massage was able to significantly reduce the level of stress in patients with advanced stages of cancer, as measured by comparing the level of chromogranin A (CgA) before and after a hand massage.

Likewise, Cronfalk et. al.** reported in the Journal of Clinical Nursing that regular hand massage for carers of terminally ill family members resulted in  "feelings of 'being cared for', 'body vitality' and 'peace of mind'."

So why not make sure that when you have your next massage, that you look after your evolutionary gift and take advantage of the many benefits of incorporating a hand reflexology massage into your session.

Until next time... yours in health,

Mel

*J Altern Complement Med. 2009 Sep;15(9):981-5.

** J Clin Nurs. 2009 Aug;18(15):2225-33.

ABBA, Greta Garbo, The Nobel Prize, Meatballs... and Massage.

Hiya!

So you're probably wondering what Greta Garbo, The Nobel Prize (Alfred Nobel) and ABBA have to do with meatballs and massage right?

Well, they're all synonymous with being from Sweden.

And so is Pehr Henrik Ling.

Who??

Ling (1776 - 1839) was a famous Swedish medical-gymnastic practitioner and is most famous for having developed the techniques for "Swedish Massage".

Called 'classic massage' in Sweden, it is the best-known and most popular type of massage offered nowadays.

It was first introduced to the United States by two New York physicians in the mid 1800's and has spread to many other countries and gained much in popularity ever since.

It is the foundation for many other types of Western massage - such as sports, deep tissue and aromatherapy.

Swedish massage is based on five different techniques:

1. Effleurage: long gliding or sliding strokes

2. Petrissage: lifting and kneading of the muscle

3. Tapotement: rhythmic tapping

4. Friction: firm, deep, circular rubbing movements

5. Vibration: rapid shaking of the muscles

Swedish massage uses firm yet gentle pressure and can:

- promote relaxation

- ease muscle tension

- provide relief from pain

- reduce anxiety and depression

- temporarily reduce blood pressure and heart rate

- increase the capacity of the blood to carry oxygen

- help eliminate waste from the lymphatic system.

The therapist will use particular oils during the session so that it's comfortable for you and it also makes it easier for you to relax and enjoy the many medically proven beneficial effects without having to do anything yourself!

So next time, before you decide to book your ticket to Sweden - why not book an appointment with your local Swedish masseuse and enjoy a nice relaxing massage instead!

Yours in health, until next time..

Mel

"What is Remedial Massage?"

Hiya!

Ok, today's blog is in response to a question that I often get asked - "What is remedial massage?"

With so many different types of massage available, eg. Thai, Swedish, Shiatsu, Hot Stone, Reflexology etc., it can be confusing and sometimes, I find that the term Remedial Massage is in itself, quite ambiguous.

So, let's start by first defining the words 'Remedial' and 'Massage':

According to Merriam-Webster Dictionary, remedial has two definitions:

1. Intended as a remedy

2. Concerned with the correction of faulty study habits

And massage (originating from the French masser and Arabic massa), is defined as the manipulation of tissues (as by rubbing, kneading or tapping) with the hand or an instrument for therapeutic purposes.

So put together, it appears that Remedial Massage is a remedy which is administered via the manipulation of tissues - right?

Yes... and no!

Remedial massage actually is a whole lot more than that.

It is a holistic way of treating the body which looks at the entire body as a functional whole, as well as targets the specific area that requires attention.

The body is a wonderfully complicated mechanism and often, the site of pain is a symptom, not the cause.

So the primary aim of a remedial massage therapist is to find and treat the cause rather than just provide temporary relief.

For example, most people have experienced pain in their shoulders and upper back area - usually just above the shoulder blades. Rubbing that area when it feels tense will bring greater blood flow to the area and provide temporary relief.

But when you visit your remedial massage therapist, they might ask you - do you spend long hours sitting in front of a computer?

More often than not the answer is yes, and no, they never sit in the ideal touch-typist's posture all day long.

These people are usually hunched over the keyboard and hyperextending their neck as they look up at the screen. This puts stress on the trapezius muscle as it is virtually being over-used for extended periods every day and as such, will manifest itself as a chronic pain in that area. They might also be able to feel a "knot" or adhesion, which basically blocks the circulation to the area and creates pain while inhibiting movement.

The rhomboid muscles (the area between your shoulder blade and spine) will often also be affected as well as they're being consistently over-stretched on a daily basis.

Your remedial massage therapist can use deep tissue massage techniques such as applying pressure and/or friction to the area in a specific manner. This will help by physically breaking down the adhesions, thereby increasing blood flow to the area and relieving the pain as well as relaxing the muscles.

With deep tissue massage, sometimes people may experience a little discomfort or pain during the session - it is very important for you to communicate with your therapist during your treatment if the pain is outside of your threshold levels.

Also, some people may experience stiffness or pain following a deep tissue massage - this is not uncommon and will subside within a day or two.

A good therapist also understands that your body and your muscles work by contracting and relaxing in combination with each other.

Sometimes the person with the pain will also be quite tender in their chest area - this is because as they are hunching over, they're keeping their pectoralis muscles shortened or in a state of constant contraction.

Massaging the pectoralis major and pectoralis minor in particular, will help to release and relax those muscles, which means that when the person sits at the computer desk in the following weeks, that they will not hunch as much and therefore, put less strain on their back and shoulder muscles.

Your remedial massage therapist will also show you specific stretches that you can do every day to help strengthen or relax particular muscles and as such, you will be able ensure that you're looking after your health in between your regular treatments.

So, as you can see, remedial massage isn't just about the massage itself - a good therapist will look at the body as a functional whole and identify the reason as to why you're experiencing the pain, and help you to eliminate it using a variety of techniques.

I hope that this has helped you to understand a little more about what it is that I do, and if you have any questions or would like more information - please feel free to post a comment below!

Until next time... yours in health,

Mel

Are Eggplants Addictive?

Hiya

How are you? In this blog, I'd like to share with you a favourite recipe of mine...

The eggplant, aubergine or brinjal (Solanum melongena) is a plant of the family Solaneceae and is originally from Sri Lanka and India.

One interesting fact that many people may not know about the humble eggplant is that it is richer in nicotine (100ng/g concentration) than any other edible plant.

Don't fret though - the amount of nicotine is negligible compared to passive smoking and it would take about 9kg of eggplants to contain the same amount of nicotine as a cigarette.

Eggplants are a good source of dietary fibre and also contain high levels of vitamins such as potassium and folic acid.

Studies have also suggested that it can help reduce cholesterol levels and prevent the formation of free radicals in the body (which contribute to cellular damage and aging).

There are many different varieties of eggplants and they range dramatically in colour (white, green or purple) and shape. This recipe calls for the use of the larger, oval shaped purple eggplant.

Impress yourself and your family and friends with this super easy recipe.

Eggplant (Aubergine) Stack with Roasted Vegetables & Broccoli.

Serves 4.

Here's what you'll need:

8 yellow squashes, halved

8 mushrooms, sliced

4 tomatoes, thinly sliced

2 eggplants (aubergines), sliced

2 medium sweet potatoes (kumara), cut into wedges (skin left on)

1 red capsicum (pepper), quartered

1 large zucchini (courgette), halved and sliced thinly lengthwise

1/2 head of broccoli

1/4 red onion, sliced

4 tablespoons extra virgin olive oil

4 tablespoons balsamic vinegar

1 cup low-fat fetta, crumbled

1/2 lemon, juiced

1/2 cup basil, roughly torn. Leave a few sprigs for garnish

12 tablespoons pesto

Salt and pepper

1. Pre-heat the oven to 200 degrees Celsius (400 Fahrenheit).

2. Mix the cut sweet potato with a dash of olive oil, and salt and pepper to taste. Put it all into the oven until cooked (approximately 45 minutes depending on size of wedges).

3. Mix together the olive oil, balsamic vinegar and lemon juice.

4. After slicing the eggplant, season with salt and pepper, and brush lightly with the olive oil mixture (Step 3). Cook in a grill / broiler or ribbed sandwich press until eggplant is soft. Set aside.

5. Likewise, brush sliced zucchini with the olive oil mixture and grill until cooked. Set aside.

6. About 20 minutes after you've put the sweet potato in the oven, lightly coat the red capsicum and squashes with the olive oil mixture and whack it in all into the oven for 15 - 20 minutes.

7. Place the 4 largest eggplant slices on a lined baking tray and spread pesto over it. Top with sliced tomato, cooked zucchini, mushrooms, red onion, basil and feta.

8. Place another layer of eggplant plus pesto, tomato, zucchini, mushrooms, red onion, basil and cheese.

9. Continue until out of eggplant, finishing with a layer of fetta.

10. Bake or preferably grill until cheese on top melts.

11. Cut the broccoli into florets and steam until cooked.

12. Serve the eggplant stacks, garnished with basil, with the roasted vegetables and broccoli.

I find that this dish is best consumed with good friends, great conversation and a glass of your favourite wine!

And perhaps, once you've tried this simple, nutritiously healthy recipe, I'm sure that you'll agree that these Eggplant Stacks are definitely addictive!

Yours in good health,

Mel

7 Scientific Reasons Why Your Body Craves Regular Massage

Hiya!

Ok, I'm going to address a question that I was asked at the gym the other day -

"I've never had a massage and I don't think that I need a massage. Do you think I need a massage?"

My initial thought was "Of course! Everyone needs a massage!"

But then I thought to myself, "Why?"

Here are my top 7 scientific reasons of why it's important to have regular massages (I'm sure that you can think of a plethora more!):

1. You will look younger and healthier. Your skin is your largest organ - regular massage can help reduce skin tension, moisturise (depending on if oils or balm is used) and help promote tissue regeneration

2. Your organs and muscles will function better as regular massage will improve your circulation and help increase blood flow and the capacity of the blood to carry oxygen by 10 - 15%

3. Weak or atrophied muscles can be strengthened and exercised (e.g. in sedentary people or those who are bed-bound) while injured, tired or overused muscles can be relaxed and will recover quicker following exercise with regular massage therapy

4. Your joints and skeletal system will also benefit through increased joint flexibility and range-of-motion as regular massage will also help increase nutrition and circulation to tendons and joints

5. You will be healthier as your body will eliminate more waste and toxins through stimulation of your lymphatic system

6. You will feel more relaxed as regular massage helps to reduce the production of stress-related hormones (i.e. Cortisol, Adrenalin and Noradrenalin)

7. You will feel better mentally due to the release of endorphins by the brain - this can help alleviate anxiety and depression as well as promote feelings of well-being.

Additionally, I know that whenever I've had a massage, I not only feel the benefits physically and mentally, but also on an emotional level.

So, in response to the question that I was asked, my answer would be, "Massage therapy isn't just about being pampered and indulging yourself..."

"...It has many proven beneficial effects on your muscular, circulatory, skeletal, endocrine, nervous and integumentary (skin) systems that promote an improvement in overall health as well as nurtures your mental and emotional well-being."

I know that I've just touched upon a few reasons why having regular massages is so important and why it should be incorporated as part of your regular health and fitness regime.

I'd love to hear your reasons why you have a massage and what you gain from it.

And, if like the question-bearer, you've never had a massage, I'd be interested to hear your reasons why as well!

That's it for today.

I hope that next time you're considering booking that massage, whether you're in Sydney or not, stop for a moment to think of all the benefits that you can't see and that you will prosper from when you float out of your appointment you've just had with your remedial massage therapist.

Wishing you all the best in health,

Mel

"Your time is precious, and your time with us, is your time, looking after you"

From Russia With Love

Wow! I tried my first kettlebells workout the other day and believe it or not, my muscles are still sore - I love it!

Don't know what a kettlebell is? Don't worry, neither did I but I've been seeing them pop up in most gyms around the place.

Originally from Russia, the kettlebell or 'girya' looks somewhat like a cannonball with a handle attached. With its humble beginnings in rural Russia as a counter balance for weighing grain, it has also been used for decades by the Russian military and Olympic athlete training programs.

It is now regarded by fitness experts as the ultimate training tool for physical development and all-round fitness.

Available in 4kg weight increments (4kg, 8kg, etc up to 64kg) it's fun and able to be used easily and effectively by virtually anybody.

Unlike traditional weight-training exercises using dumbbells / barbells, I found the kettlebell training to be so much more dynamic and functional and it incorporated whole body movements which is fantastic for you as it:

- helps build strength in muscles

- increases both aerobic and anaerobic conditioning

- helps to develop whole body co-ordination

- improves balance and

- is also great for you mentally as you really have to think about what you're doing rather than doing just the traditional static exercises with dumbbells or barbells.

I've been told that a 30 minute kettlebells workout can be performed at 90% intensity - try running flat chat at 90% intensity for 30 minutes! Not likely!!

I'm so sold on kettlebells training and hope that you get the chance to try it too.

The most basic exercise I learnt was the two arm swing which forms the basis for many other variations like the snatch and the jerk (and for the more experienced, you can also show off and do one armed swings with flips and changing hands and all that fancy stuff they do in kettlebell competitions!).

Be really conscious of your body when you're doing these exercises as you want to ensure that you have the correct technique - the motion comes from your hamstrings and gluteal muscles and lower back rather than your quadriceps and arms.

So, start with the kettlebell gripped in both hands, with it hanging down the front of your body. You want to tilt forward from your hips, keeping your knees only slightly bent, like you're doing a deadlift and then thrust your hips to push them forwards so that you're contracting your gluteus maximus and medius as you bring the kettlebell up to about head height straight in front of you. Try to keep your arms straight but relaxed and use the momentum to really work your body. Do this for about 10 times and rest.

This one exercise has been more effective and definitely more fun than the conventional weight-training exercises that I've done before and I know it works because I can feel it!

So like with any other exercise, please remember to stretch when you're finished, keep your body warm and rehydrate yourself.

Personally, I think it's about time for a massage to help boost my muscle recovery and to help me to get through until my next kettlebells session! Can't wait!

Yours in health,

Mel

Coming soon!

Hi,

Thanks for visiting my blog.

I hope the you'll find the content informative and enlightening!

I would like to encourage you to follow my blog or to post any comments or suggest any topics that you would like me to cover in my coming blogs! Many thanks!

Yours in health,

Mel.