Monday, June 3, 2019

MASSAGE FOR CHRONIC STRESS OR ANXIETY DISORDER

We know we've covered stress and anxiety briefly in past blog posts, but we wanted to dive deeper into the benefits massage can have for those who suffer from chronic stress and/or anxiety since they have a huge effect on your mental- and physical- health.




Let's start with definitions and symptoms for both:

Chronic Stress, Definition: a biological and hormonal response to emotional pressure prolonging over an extended period of time.

Chronic Stress, Symptoms: Changes in appetite, libido, interrupted sleep pattern or insomnia, digestive issues and decreased immune system.


Anxiety Disorder, Definition: excessive feelings of worry, apprehension or unease that is typically accompanied with compulsive disorders or panic attacks.


Anxiety, Symptoms: expressing fear or worry, increased irritability, racing or unwanted thoughts, faster heart rate, panic attacks, fatigue and restlessness.


While both of these have similar effects on those who suffer, stress is often caused by outlying factors that may or may not be in the control of the person being affected while anxiety typically gives a person the feeling of unease, paranoia, and fear, not always with reason and can be uncontrollable for some with anxiety disorder.


On average, people who suffer from chronic stress has increased over time. The same can be said with people diagnosed with anxiety disorder, approximately 18.1% of the population, but that number could actually be much higher due to misdiagnoses or not being diagnosed at all. It can also be seen in the younger generations, with higher percentages across the board compared to older generations. This could, in part, be caused by a heightened awareness surrounding mental health, but is more likely the cause of other factors to do with this day and age. 

To read more anxiety disorder statistics, take a look at this article here


Anxiety disorder and chronic stress are hardly new topics, however there is still a stigma surrounding these two as they have been shed with a bad light in the past. With the arrival of "Mental Health Awareness Month" in 1949, some of the stigmas have been dropped but we haven't seen quite as much change regarding these disorders until the last decade or so. Employers have become more aware of how to help their employees deal with job stress and anxiety, medicine has evolved and there are now alternative treatments to help deal with stress and anxiety disorder, like massage.




You knew where this was going. Massage has proven time and again that it's an effective option for people suffering from anxiety disorder, depression, or experiencing chronic stress. A large part of this is due to the "power of touch," which does more than you could imagine. During a massage, hormones like endorphins are released which counteract negative feelings, thoughts, and generally flood your body with a "feel-good" sensation. This helps fight higher cortisol levels (the "stress hormone") and allows your body to reach a state of ease and calm.


Muscle manipulation during massage also helps fight inflammation and pain since it can help the lymphatic system drain more efficiently, helping you feel better quickly and leaving you with a better ability to heal. This in turn can lead to better sleep, a more positive outlook on life, and even get you in the mood to be more active (which can also increase your endorphins). Your physical and mental state can easily influence the other; mental illnesses can manifest themselves physically and vice versa. By improving one, you will improve the other, which is why massage is such a great option for those suffering from chronic stress, anxiety disorder, depression or chronic pain.


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If you or someone you know may have chronic stress or anxiety disorder, it's important to get the help you need for them or yourself. Speak to a doctor, see a therapist and treat yourself to massage! 

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Questions? Comments? Concerns? Comment below or email
 us at: massagelamesa@gmail.com!

Contact us at: 

(619) 917-4675
or
massagelamesa@gmail.com 
Book now by clicking HERE.

Thursday, May 9, 2019

THE BEST WAYS TO TREAT YOUR MOM FOR MOTHER'S DAY

Mother's Day is just around the corner, but some people may not know what to do for their mom, wife, or partner on this special day. While every mom is different, there's a few things that will work for a majority of those hard-working gals! 

















There are many great aspects of being a mom but that doesn't make the "job" any easier, especially if the kiddos are young or are not fully independent. In my opinion, moms should be thanked every day for all the hard work they do, but giving them a special day is a great way of saying, "Thank you, I love you." So, how should you celebrate her? Here are a few ways:


1. Make her something.


It doesn't really matter what it is. She will know just how much you love her when you hand her something made from scratch and from the heart! Getting crafty and creating gifts for others is popular right now and contains more sentiment than buying her jewelry, chocolates or a gift card (not that these are all that bad either) and will really show her how much you care. 




2. Take her to dinner/do something you know she's been wanting to do.


This can vary from person to person. Treating Mom to a meal (especially if it's a place she loves) can be a great way to show her you care. If she usually makes dinner, this can be a nice break as well! Another great option would be doing something you know she's been wanting to do. That could be going to see a movie, going camping, a day at the park, a theme park or getting matching tattoos (as long as everyone is over 18). Figure out what she wants and try to make that special day for her come true. She will know just how much thought and effort you have put into this and it will give her great memories for years to come. It will also show that you understand her needs/wants and want to make her happy!


3. Give her a Massage/Spa Day!


Every mom wants and needs some rest and quiet time to help with the daily stresses of mothering. Giving her an hour or two to herself to go to a spa, get her nails done or get a massage can be a great stress-reliever and will make her happy. Quiet time is often rare when kids are young, so those precious few hours of silence will really help her refresh and recharge. 

In order to take care of others, it's important to take care of yourself first. This goes doubly for mothers. Gifting her a massage session can be the perfect "self-care" gift for mom to show her how well you recognize all the work she does and the effort she puts into everyone's lives without taking much time for herself. Massage will help recharge her mind and body, give her quiet time and make her happy. Isn't that what everyone wants for the mothers in their lives?


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Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!

Contact us at: 

(619) 917-4675
or
massagelamesa@gmail.com 
Book now by clicking HERE.

Tuesday, April 30, 2019

THE IMPORTANCE OF WATER

If you've ever been to our office, you're most likely aware of the fact that we like to give you water after your massage- and even insist you drink quite a bit for the rest of the day. While the water is meant to refresh you and help ease muscle soreness, most people underestimate how much our bodies depend on water to operate efficiently. 




Our bodies are roughly 60-65% water. That's a lot! So you can imagine just how much your body really depends on water. In order to keep up adequate hydration levels, most doctors will recommend drinking half your body weight in ounces. If you're more active, like me, they recommend adding between 4-8 ounces per 15 minutes of rigorous exercise. This may seem like a lot, but if you were to buy a large Nalgene bottle (roughly 1 liter) or something similar, 2-3 of those a day would be more than enough for most people. 


What are some of the signs of dehydration?

These can vary, but signs of dehydration will usually include: 
-headaches
-lethargy
-cracked, dry lips and skin (especially on the face)
-flushed appearance
-dizziness
-dark colored urine or not urinating often
-rapid breathing
-sunken eyes
-fainting

Most of these are more severe signs of dehydration, but one of the more milder signs of dehydration can be as simple as just feeling thirsty. To put it simply, if you feel the need to drink something, reach for a glass of water instead of juice, soda, or coffee!

If you're having trouble remembering to drink water, here's a few things you can do:

1. Find an app that sends reminders to your phone to drink water. 
One I was always fond of is called Plant Nanny, which reminds you to drink water based on your activity levels and weight. Each time you drink water, you get the opportunity to water a plant of your choice! As you water your plant, it grows and you can get more options regarding plant types, pots, and even backgrounds. It's fun and easy while being a cute reminder to drink water. You can also set a timer on your phone to remind you to drink water throughout the day, or find a water bottle online that shows you how much you should have drank by a certain time.

2. Get a water bottle that suits your lifestyle. 
For those who aren't active, a 20 ounce bottle they can fill as needed is a good option as it doesn't take up too much space and will only need to be refilled 3-4 times a day. For those who travel, finding a water bottle that's collapsible is a great option! You can also find water pouches, which are similar and don't take up a lot of space. These vary in size, so go with one that you feel works best for your lifestyle. If you're extremely active or are prone to becoming dehydrated, a large water bottle is the best option for you. Something like a Nalgene, HydroFlask or larger would be your best bet as it can hold more water but still be easy to travel with. I typically use a 1-gallon jug I carry with me everywhere, especially to the gym, since that's when my water intake is highest and I don't want to stop to find a water fountain in the middle of my routine.

3. Find a "water buddy."
There's nothing better or more supportive than having an actual support system. Having someone to help keep you accountable, while you keep them accountable, can increase your water intake. It's as simple as little notes, text reminders, or setting up "water challenges" with each other. Just be sure not to overdo it as this can have a detrimental effect on your health. The great thing is, eventually you could start a whole group just for water reminders and help others increase their water intake as well! 














Some other signs of adequate hydration levels:
-Pale or clear colored urine
-Feeling more active
-Glowing skin
-Better immune system
-Less headaches

Other benefits of drinking water:
-Flushes out toxins
-Improves regularity
-Keeps your kidneys healthy
-May help you lose weight (in conjunction with healthy eating habits)
- Lubricates the joints, leading to less joint pain
-Regulates body temperature
-Delivers oxygen throughout the body
-And many more....


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Water is a vital part of everyone's lifestyle. It's important to be keeping up adequate hydration levels as they have a rather large impact on your health and can improve your lifestyle. A favorite saying of mine, as told to me by a camp counselor, "Drink mo' water, feel mo' better!"


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Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!

Contact us at: 

(619) 917-4675
or
massagelamesa@gmail.com 
Book now by clicking HERE.

Friday, April 26, 2019

MASSAGE FOR MUSCLE RECOVERY PART 2: WEIGHT AND STRENGTH TRAINING

When it comes to fitness it's important to be ready and in a good mindset. Positive attitudes lead to positive results, after all! So how can massage help with that? Read on to find out!

















Weight and strength training play a vital role in improving your strength, hence the name. Not only does it lead to a stronger body, it leads to a more disciplined and motivated mind. I'm fairly new to fitness and exercising in a gym, but I've noticed major changes in myself in the last month, both physically and mentally. There are the obvious reasons, like seeing your muscle growth and an increase in endorphins making you feel more positive, but there are other things not many people notice at first, like becoming more disciplined, sleeping better at night and having a more positive outlook on life. While these are all great reasons for getting a good workout in, we're here to talk about how massage can play a key role in your physical and mental health when you enjoy those regular workouts.  

It may not seem like massage is all that important or related to weight training, but the two could not go more hand-in-hand. Since massage is designed to manipulate the soft tissue and relax the recipient, it's an excellent candidate for fitness folks everywhere who are pushing themselves every day. Let's explain why:


















1. Massage is proven to aid in muscle recovery and help with soreness.

How? Let's dive into this a bit: when weight training you are often pushing yourself by moving up in weights and doing repetitive motions to help the muscles being utilized grow. In order for this to happen tiny, microscopic tears will appear all along the muscles that will end up healing and coming back stronger. This whole process of breaking down the muscles and their regrowth is what allows them to increase in strength. The little tears are often accompanied by the release of lactic acid, which is what's responsible for muscle soreness, along with white blood cells and prostaglandins, which are an anti-inflammatory and help repair the "damage" to the utilized muscle. 

This is where massage comes in. By manipulating the soft tissues, massage can help clear out the build-up of fluids and allow blood to flow more freely where it would otherwise be constricted by swelling. This means recovery time becomes more efficient and you'll get to feeling better sooner! Sore muscles can be a hindrance for some after a really productive workout, so being able to recover quickly can help you get back on your feet and back into the gym!


2. Massage can help you mentally recover.

In this day and age finding just a smidgen of quiet time for yourself can be difficult. Post workout routines don't get nearly enough attention- if you're like me and you go to the gym early in the morning, afterwards you get ready for work to start your day with absolutely no down time to "decompress" and relax before jumping in to other stimulating situations. This can lead to you feeling exhausted, overworked, and overwhelmed (kind of like toddlers after a long day out and about). Taking some time for yourself- even just a quick 30 minute massage session- can do wonders for your mind and help combat mental exhaustion and feeling overstimulated. 

While there are many other reasons to get massages after your workouts, I wanted to highlight these two in particular for weight and strength training since I feel they are the most beneficial and most convincing reasons for those who are on the fence. Massage is proven to have multiple benefits for your body, mind and spirit and should be a part of everyone's lifestyle!

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If you're an athlete, gym or fitness nut, do yourself a favor and book yourself a massage. You deserve it after all the hard work you put in to be your best! 

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Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!


Contact us at: 
(619) 917-4675
or
massagelamesa@gmail.com 
Book now by clicking HERE.

MASSAGE FOR MUSCLE RECOVERY PART 1: HIGH INTENSITY AND CARDIO WORKOUTS

When it comes to fitness it's important to be ready and in a good mindset. Positive attitudes lead to positive results, after all! So how can massage help with that? Read on to find out!


High intensity and cardio workouts are a normal part of most people's workout routines. These can include HIIT, marathon training, or even classes like Orange Theory. These types of workouts are typically faster and involve a lot of movement with small rest breaks throughout to avoid fatigue. They usually involve low weights with high repetitions and repetitive movements to work out core groups of muscles. In my experience, these types of workouts are usually more exhausting but do a better job of targeting multiple muscle groups, so it's good to have 1-2 days set aside specifically for them. 

In my experience, the recovery for high intensity workouts usually takes longer due to the multiple targeted muscles and overall fatigue that typically accompanies them. However, massage can help ease a lot of these symptoms and help you spring back sooner! Let's dive into this a bit deeper: 





1. Massage can enhance muscle recovery.

Here's what we mean by that: during massage, the manipulation of the soft tissue can help increase blood and lymphatic flow to injured areas. This, in turn, helps the lactic acid and white blood cells that have built up in sore or injured areas flow more freely, causing the healing process to become more efficient and effective, allowing you to move freely sooner and experience less pain overall. This can also have an effect on your experience with working out in general; it can make it a much more pleasant experience overall than if your body were not operating efficiently. 

If your muscles are not recovering and operating efficiently, it can make it more difficult for you to get more "hyped up" for your next high-intensity workout (at least, in my experience that's how it was). Feeling run down and sore can make the whole experience more negative, and might even cause you to spend less time at the gym. You may also not get the results you're looking for if your muscles aren't operating efficiently or you're experiencing too much pain to stick to a specific routine. Since massage can improve the efficiency of your recovery, it makes sense that incorporating it into your routine can make the whole experience more positive and lead to better results!


2. Massage can help increase flexibility. 

Yes, it's true! Since I started my new fitness regime, I have noticed that massage has benefited me greatly when it comes to muscle recovery AND flexibility. The manipulation of soft tissues is not only great for increasing blood flow, but it helps release tension in otherwise taut muscles and allows them to move more freely, thereby increasing your flexibility. This increased flexibility can also lead to less muscle pain overall, since they're able to move as they should and the increased/more efficient blood flow keeps them "lubricated." A consistent workout regime, with massage, can also help you keep proper form and make you more conscious of your posture, which can also lead to less pain and tension! 

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As you can see, massage after high intensity workouts can greatly improve your muscle recovery and allow you to enjoy your routine even more. Positivity and a great attitude play key roles in getting the results you want, and can make the experience more enjoyable for you and those around you. Learn more about how massage for muscle recovery can enhance your lifestyle in our next blog post: Massage for Muscle Recovery Part 2: Weight & Strength Training!

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Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!


Contact us at: 

(619) 917-4675
or
massagelamesa@gmail.com 
Book now by clicking HERE.

Monday, April 15, 2019

HOW MUCH CAFFEINE IS TOO MUCH?



Coffee beans were once considered a rare and precious item, exotic and difficult to come by, but nowadays it's seen everywhere and commercially available to just about everyone. Caffeine consumption is now considered a normal activity that many will partake in every day, ranging from coffee and tea to energy boosters and snacks. However, recently there's been more awareness surrounding the possible side effects of caffeine and how it can negatively impact your health. So the big question is, how much caffeine is actually too much? 

Let's backtrack about 8 years. Back then I was drinking around 10 cups of day just to keep going. I went to school and volunteered on approximately 5 hours of sleep a night, and participated in team sports one to two times a week. My caffeine intake became a vicious cycle; it's what kept me going during the day, but it also kept me awake at night, even if I was still awake until midnight in order to finish projects and homework. I didn't experience all the symptoms normally associated with caffeine, such as migraine headaches or upset stomach, but I did experience irritability, insomnia/sleeplessness, nervousness and a quicker heartbeat. 




After a few months of this cycle I decided to try to decrease the amount of coffee I drank since I knew it wasn't good for me. This took a while considering how much I was regularly consuming, and quitting "cold turkey" is just not the way to go (I'll include some tips to help you decrease your caffeine intake if you find you're drinking too much). 

According to Mayo Clinic, the maximum amount of caffeine an adult should consume is 400 milligrams. This roughly translates to 4 cups of dark roast coffee, 10 cans of caffeinated soda, or two of those "energy shots" you see at the gas station counter. Pregnant women should consume no more than 100 milligrams of day, about one cup of dark roast coffee. Children, of course, should omit from having caffeine. Drinking any more could lead to dehydration, irritability, sleeplessness, insomnia, migraine headaches, muscle tremors, and more. It's important to note that every body is different, and if you suffer from anxiety or already have trouble sleeping you should drink less caffeine (or none at all). 


What if I have trouble giving up my afternoon latte?


Not to worry! There's nothing wrong with enjoying an afternoon coffee as long as it's not affecting your sleep. If you do find it messing with your circadian rhythm, try decaf or opt for an herbal tea, which typically contain less caffeine, instead. You should always decrease your caffeine consumption gradually; if you were to go "cold turkey" you could risk getting withdrawal symptoms such as migraine headaches. Try decreasing the amount you drink by skipping that last cup or opt for a smaller sized cup. You can even switch to decaf if it's just the taste of coffee you really like. Eventually you will get to a point where you're down to one cup a day, or will have completely eliminated your need for caffeine. 

How do I keep my caffeine addiction at bay?

If you're really looking to kick the coffee habit, you should look at why you're drinking coffee in the first place: are you not sleeping enough? Is there a coffee shop that's too convenient or right on your route to work? Maybe you just drink it with your friends whenever you get together. Whatever your reason being for wanting to kick the caffeine habit, one of the biggest things you can do is make sure you're getting enough sleep. If your circadian rhythm is disrupted or you're not allowing yourself to get enough sleep, you're more likely to reach for that morning cup. If you find yourself walking by that coffee shop and just so happen to wander in, try getting an herbal tea or decaf coffee instead of that usual morning cup you get. The same can be said for drinking coffee when catching up with friends; opt for an herbal tea or decaf coffee instead. Coffee shops always have a good selection of teas to choose from- take advantage and maybe find a new favorite!
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If you're really looking to kick your caffeine habit, always remember to do so gradually to avoid withdrawal symptoms. Caffeine isn't the worst thing to have on a daily basis, but if you take certain medications or have certain medical needs it's important to know your limitations. Always check with your doctor if you have any questions about any part of your health!

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Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!


Contact us at: 
(619) 917-4675
or
massagelamesa@gmail.com 
Book now by clicking HERE.


Friday, March 29, 2019

KINESIOLOGY TAPING: HOW IT WORKS

While Kinesiology Taping has become a new "fad" for a majority of people, athletes or those in physical therapy will have a good understanding of how it works and what it does. 
















Originally created over 30 years ago in Japan by Dr. Kenzo Kase, DC, Kinesiology Tape was theorized to work in unison with the body's own healing methods to actually speed the healing process while providing support and pain relief. By allowing the body to maintain mobility while providing assistance to the lymphatic system through the tape's "lift" effect, the healing process could take place quicker where it would have been slowed by pain or inflammation. 


Let's talk about that "lift" effect!


Kinesiology Tape is made from either 100% cotton or a cotton/rayon fiber blend and is incredibly lightweight and flexible. This type of tape is meant to mimic the epidermis, or outer layer of skin, and is waterproof, allowing the user to wear it for several days at a time while going about their daily lives. The elasticity and flexibility of Kinesiology Tape play an important role; when used correctly on the body, it will actually lift the skin and allow the lymphatic system to work properly. 

Why is the lifting important?

When the body is injured, this really cool process takes place that will make blood and other bodily fluids rush to the injured area. This is what causes swelling in, let's say, your ankle when you've just sprained it. While the rushing of fluids is important to help your injured body heal, too much can make it difficult for your lymphatic system to work efficiently and may even slow down your recovery. When Kinesiology Tape is applied to the injured area (in this case, your sprained ankle) it lifts the skin and allows the fluids to drain and your lymphatic system to work efficiently, which in turn speeds up your recovery time and reduces pain and swelling. 

The Kinesiology Tape also provides support to your ankle, making it easier to move and walk to prevent stiffness in the joint.

These are just a few other benefits of Kinesiology Taping, on top of inflammation reduction and quicker recovery. 

Testimonial

The ankle example is just one of many to tell you how amazing Kinesiology Tape really is, but it's also my personal favorite because I can speak from experience. As a kid I injured my ankles quite a few times, and while none of them were ever severe, each time they got injured it hurt worse than before due to the extra strain it put on the area. In high school I went on to play lacrosse, and while women's lacrosse is not quite as physical as the men's, it required me to be able to move smoothly and make quick decisions on my feet without falling or injuring myself. 


After a game early on in the season, I realized my ankles were hurting really badly so I decided to give Kinesiology Tape a try in order to prevent a worse injury from forming and to provide my ankles with more support. I quickly realized during practice and future games I felt sturdier, experienced less pain in my ankles, and had much fewer injuries than before which allowed me to play better and not worry about how bad I would be hurting after an intense game. 

While Kinesiology Tape provides the support athletes need to perform efficiently, it does not cause stiffness or reduce mobility like ACE wraps or braces would. This is why it's such a favorite among athletes, those in physical therapy, or even people who take their fitness seriously. 


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Are you interested in trying out Kinesiology Taping for yourself? Contact us for more info!

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Questions? Comments? Concerns? Comment below or email us at: massagelamesa@gmail.com!

Read more about Kinesiology Taping and the services we offer here.




Contact us at: 
(619) 917-4675
or
massagelamesa@gmail.com 

Book now by clicking HERE.