Massage Offers Many Healthy Benefits

The benefits of touching occur every day from the good morning hug to your spouse, the mussing of the hair of your child, or to the solid handshake with or pat on the back to a colleague. It’s all part of our way of making people feel comfortable, liked, or loved.

As important as touching is in our lives, it has become more than just a means of good will. It has become an incredible health therapy known as massage. Multiple studies have shown that massage can treat everything from muscle aches and pains to pediatric asthma, and bulimia nervosa to depression. How can that be when it’s just an act of ‘touch?’

Depression and Massage:

Depression comes in varying degrees. There is situational depression, which is often experienced during a time of tragedy. Next is family of origin depression, which often stems from family issues that have never been resolved. Finally, we have moderate, severe and chronic depression, more commonly known as clinical depression. These people suffer from biochemically induced issues within the nervous system and typically are treated with psychotherapy and antidepressant drugs. Oftentimes, those in the latter category are hospitalized because of the severity of their biochemical make-up and lack of ability to regulate it.

According to medical professionals, the physiological and energetic challenges abound in those with depression. For example, the abdominal muscles shorten and the diaphragm tightens which pulls the chest downward limiting the lungs’ ability to expand and contract effectively for breathing. In addition, the shoulders and arms tend to rotate inward due to tension, causing the neck to drop and strain. As a result, depression can cause physical harm by a lack of oxygen and extensive muscle damage.

Massage therapy releases this body collapse that is associated with depression. Massage can release the tense muscles around the abdomen and diaphragm to open up the chest area for improved breathing. Second, the release of tightness around the neck and chest area also opens the passage for increase oxygen to enter the body. Finally, the smoothing of the tightened neck muscles provides pain relief that can also improve posture.

Studies have shown that targeted massage can provide increased energy in depressed people simply by eliminating the tension in those key areas.

Depression and Pediatric Asthma

A study performed last year in Egypt found that massage therapy improved key pulmonary function in children with asthma. As mentioned earlier, massage tends to relax the abdominal and diaphragm muscle, which in turn, increases oxygen flow to the lungs. It stands to reason that asthma sufferers would experience great benefits through massage.

Asthma is a reversible obstructive airway disease that is often controlled or managed through medicinal inhalants. However, massage was found to be a lower cost way to improve breathing as it not only relaxes muscle tension, but lowers anxiety, which can often trigger asthma attacks. More studies are underway to solidify the present results.

Massage and Bulimia

More than a decade ago, massage therapy was studied as it was becoming more common in the alternative world of medicine. In that time frame, one particular study uncovered a connection between massage and bulimia nervosa treatment.

According to the research, bulimia nervosa involves recurrent episodes of binge eating, feels of lack of control over eating behaviors, regularly engaging in purging (i.e. vomiting, use of laxatives, strict dieting), and persistent over-concern with body shape/weight. The study performed on bulimia patients found that they had reported significantly lower anxiety levels and less depressed moods after just one massage. Over time, the consistency of less depression was prevalent. Furthermore, tests of physical chemical changes in the body were noted with higher dopamine levels and lower cortisol levels. (Cortisol has a direct connection with stress levels; and dopamine is a chemical release by nerve cells that is connected mood.)

Overall, it appeared that massage therapy reduced anxiety, lowered depression, and improve self-image in bulimia sufferers.

Massage and School Performance

A study in Sweden found that school children who provide neck and back massages to each other as part of the school curriculum actually performed better in school. The practice of Swedish sports massage in the schools started in 1996 to reduce stress and improve concentration. School teachers reported that when children are stressed from issues at home or school, they tend to suffer from stomach problems, depression, and irritability. These issues prohibit the children from concentrating on their school work.

The researchers found that massage for 15 minutes before an important lesson calmed the children so they became more receptive to the learning environment. Parents reported that the massage shows children how to touch in a nonthreatening, respectful, and positive way. One particular parent reported, “Our child touches us more and says she loves us.”

 The benefits of massage seem endless and studies continue to determine its applicability for treating cancer, diabetes, cardiovascular issues, and more. If you have never been exposed to massage therapy, you might want to give it a try…at the very least, you should come out more relaxed and ready to take on your day!

References

Fattah, M. A. & Hamdy, B. (2011). Pulmonary functions of children with asthma improve following massage therapy. The Journal of Alternative and Complementary Medicine, 17(11), 1065-1068.

Field, T., Schanberg, S., Kuhn, C., & Field, T., Fierro, K., Henteleff, T., Mueller, C., Yando, R., Shaw, S., & Burman, I. (1998). Bulimic adolescents benefit from massage therapy. Adolescence, 33(131), 555-563.

McCann, D. (2009). Treating depression with massage. Massage Today, 9(2). Retrieved from http://www.massagetoday.com/mpacms/mt/article.php?id=13933.

Solveig, B. (2004). Massage in schools reduces stress and anxiety. Young Children, 59(5), 67-68.

Teen Drinking and Driving Incident Rates Drop; Problems Still Exist

The Centers for Disease Control and Prevention announced earlier this month that the percentage of high school teenagers who drink and drive dropped dramatically over the last decade. According to the report, more than two million high school teens drank alcohol and drove in 2001 whereas nearly one million high school teens did the same in 2011.

While the number of reported incidents dropped by 54 percent, the one million teens who continue to drink and drive isn’t a number to celebrate. The CDC report noted that teen drivers are three times more likely than experienced drivers to be involved in a fatal crash, and alcohol simply increases those risks exponentially. Furthermore, 1 in 5 teen drivers involved in crashes in 2010 had some alcohol in their system with 81% of those having blood alcohol contents higher than the legal limit for adults (.08% or higher).

A state-by-state analysis was developed from the Youth Risk Behavior Surveys of 2011 to determine key major problem states with youth drivers and alcohol use. While Pennsylvania data was unavailable along with several other states (mostly in the west), the neighboring states of Ohio, Maryland, Delaware and New Jersey reported an average of 10 percent of their teen population had gotten behind the wheel of a car after drinking alcohol. New York, Virginia and West Virginia reported approximately 7.5 percent drinking and driving rates among teens.

With approximately 25 million teens living in the United States, 5 percent of them still subscribe the drinking and driving. Therefore, since the height of the holiday parties is approaching, drinking will become more commonplace as well drinking and driving.

Research has shown that there are several steps that families and communities can take to reduce teenage drinking and driving rates.

1.       Parental Involvement: A parent-teen driving agreement has been known to work to reduce drinking and driving rates among teenagers. This agreement basically lays out the “rules of the road” and if disobeyed, consequences are enforced. A sample Parent-Teen Driving Contract can be found at www.cdc.gov/ParentsAreTheKey.

2.       Graduated Driver Licensing System: This type of system helps new drivers get more experiences slowly. As teens move through stages, they gain privileges such as driving at night or driving with passengers. Every state’s rules are different. In Pennsylvania, a new license holder is not allowed to operate a motor vehicle between 11 p.m. and 5 a.m. and the number of passengers may not exceed the number of seatbelts in a vehicle. The restrictions lift after the age of 18. Details can be found at the Governor’s Highway Safety Association’s website at www.ghsa.org.

3.       Zero Tolerance Laws. Every state, it is illegal for those under age 21 to drink after ANY alcohol use. Research has shown that these laws have significantly reduced teen drinking and driving crashes.

4.       Minimum Legal Drinking Age. It is illegal to sell alcohol to anyone under the age of 21. Such MLDA laws coupled with retailer compliance checks have drastically cut illegal sales of alcohol to minors.

  

References:

Centers for Disease Control and Prevention. (2012). Parent-teen driving contract. Retrieved from http://www.cdc.gov/ParentsAreTheKey/pdf/Parent_Teen_Driving_Agreement-a.pdf.

Centers for Disease Control and Prevention. (2012). Teen drinking and driving. A dangerous mix. Retrieved from http://www.cdc.gov/vitalsigns/TeenDrinkingAndDriving/index.html.

Governor’s Highway Safety Organization. (2012). Graduated driver licensing (GDL) laws. Retrieved from

http://www.ghsa.org/html/stateinfo/laws/license_laws.html.

Is the Porcelain Throne a major health hazard?

By international standards, the “Porcelain Throne” should be considered a serious mistake that should be flushed with the rest of the waste. Western cultures have been hurting themselves by its use, which has been found to cause undue stress and tension on the digestive system.

A recent study out of Israel decided to review Western culture toileting practices in order to promote a healthier way to eliminate waste from our bodies. The results, published in the Digestive Diseases & Sciences journal, found the human body was never designed to defecate in a seated position, as is required through the use of the modern commode.

The study tested people in three different positions: full squatting, sitting on a toilet the height of 12 inches, and sitting on one at 16 inches. The results showed a significant benefit to human health by squatting rather than sitting, regardless of the height of the toilet. When we stand, the colon is pushed against the puborecatlis muscle, which is what keeps the waste inside until you find a bathroom. Sitting down only partially relaxes that muscle, whereas squatting fully relaxes it. This also suggests that squatting may promote easier elimination of the entire colon contents rather than partial elimination.

According to the article, digestive illnesses such as colitis, constipation and hemorrhoids all stem from the sitting and straining you may end up doing while in the traditional seated position on the pot. Furthermore, it is suggested that the more time you spend in the bathroom – even if you are simply reading on the toilet – the more likely you are to develop swollen blood vessels, i.e., hemorrhoids.

Replacing the ubiquitous throne with a squatting toilet would be the optimal for digestive health, according to the study’s results. Westerners often consider these toilets (generally a hole in the ground over which one squats) antiquated and only found in undeveloped nations; however, these so-called undeveloped countries may have it right. Interestingly enough, such “holes in the ground” are currently operating across Asia and Africa, and are commonplace in the developed nations of Russia, Japan and France.

Does that mean we should flush all bathroom plans in favor of remodeling? Not really. There are plenty of counter-studies that suggest reasons why squatting may not be in our best interests. A Japanese study found that squatting contributes to osteoarthritis problems in the knees. While this research focused on prolonged squatting, as is common in Japanese culture in the workplace and at home, it does suggest that the use of the facilities in such a position adds unnecessary strain on the knee joints.

Another piece of research performed out of Scandinavia found that squatting for defecation actually promotes stroke, particularly in the morning hours. Apparently, squatting raises blood pressure, which triggers a greater risk for stroke in older people. They found that squatting for younger generations seems to be a healthy habit; however, as we age, the position causes more harm than good.

Basically, how you poop is a personal choice. For me, I think I’m sticking with my traditional white porcelain seat. After all, it matches the rest of the bathroom fixtures!

References:

Sikirov, D. (2003). Comparison of straining during defecation in three positions. Results and implications for human health. Digestive Diseases & Sciences, 48(7), 1201-1205.

Zhang, Y., Hunter, D. J., Nevitt, M. C., Xu, L., Niu, J., Lui, L-Y., Yu, W., Aliabadi, P., & Felson, D. T. (2004). Association of squatting with increased prevalence of radiographic tibiofemoral knee osteoarthritis: The Beijing Osteoarthritis Study. Arthristis & Rheumatism, 50(4), 1187-1192. Doi: 10.1002/art.20127

Dalessio, J. (2012). Are you pooping wrong? By worldwide standards, Americans are in the toilet on elimination practices. Retrieved from http://www.everydayhealth.com/digestive-health/are-you-pooping-wrong.aspx?xid=nl_EverydayHealthHealthyLiving_20121002.

The Candy Cane

It’s holiday time, which means time for the traditions to show up across the nation, including the ubiquitous candy cane. These fun striped treats will soon be seen on Christmas trees, atop Christmas presents, and crunched up in baked goods. And, as in my case, they will be consumed routinely between Thanksgiving and New Year’s by thousands of people.

While these little candy treats now come in various flavors and colors, it’s the traditional peppermint kind (the famous red and white stripped version) that actually has significant health benefits.

Studies have revolved around the candy’s main ingredient: peppermint oil, which is known as menthe piperita. Its main element is menthol and comprises vitamins A and C, omega-3 fatty acids and minerals such as potassium, manganese, iron, magnesium, calcium, and copper. Because of the oil’s blend of these beneficial ingredients, studies have shown that it aids the digestive and respiratory systems, provides relief from headaches, reduces stress and anxiety, and enhances skin care.

According to the Harvard Health Letter, peppermint was originally used as an herbal remedy to treat all types of issues from flatulence to stomach cancer to gallbladder disease. While these ailments are not necessarily cured from consuming peppermint, one abdominal problem can be treated effectively with it: irritable bowel syndrome (IBS). According to Harvard Health, a study in 2007 found that 75 percent of patients who took peppermint oil capsules for a month had a major reduction in their IBS symptoms.

Another study showed that inhaling the peppermint aroma can act as an expectorant and provide relief for colds, sinusitis, asthma and bronchitis. When rubbed on the chest, the oil can act as a vaporizer to open congested nasal passages.  In a similar fashion, breathing a small amount of peppermint oil can relieve a headache and provide a ‘cooling’ sensation to help with relaxation, hence, reducing stress.

Other studies have discovered that peppermint oil is an antiseptic and can be used to help remove dandruff and lice, keep pimples away and eliminate toothaches.

So, how does consuming a candy cane help with all of these aforementioned items? While peppermint oil itself is beneficial, the traditional candy cane is not comprised of 100 percent peppermint oil. In fact, the main ingredient in the treat is sugar. According to candycanefacts.com, a dozen candy canes are made with 3 cups of sugar, ½ cup water, ¾ cup light corn syrup, ¾ teaspoon red coloring, ¼ teaspoon cream of tartar, and 1 teaspoon peppermint extract (i.e. peppermint oil). That means that one candy cane contains 1/12 a teaspoon of the healthful peppermint oil, barely enough to obtain major health benefits as noted from the oil itself.

However, the candy cane can provide some healthful elements: it still has a strong peppermint aroma that can act as a stress reducer as well as provide temporary relief for congestion. It has some power against stomach issues; however, research suggests that the oil alone – rather than mixed with sugar – is the most helpful for digestive problems.

Basically, of all of the holiday treats this year, the candy cane could be considered the healthiest treat in terms of its medicinal qualities. So, why not enjoy a little peppermint while treating what might ail you at the same time? Enjoy!

References:

Mint conditions. (2007). Harvard Health Letter, 32(9), 3.

Newsmax.com. (2011). Health benefits of peppermint. Retrieved from http://www.newsmax.com/FastFeatures/health-benefits-of-peppermint/2011/03/02/id/388097.

Sweet on Peppermint. (2005). Alternatives, Complementary and alternative therapies. Nursing, 35(2), 76.