I've spoken of the life changing effects acupuncture and massage can have in treating pain and stress. Also how these two healing modalities support restorative sleep, well here's how they do it along with some great ways you can help yourself to experience restorative sleep.
Therapeutic Massage and Acupuncture by a licensed practitioner support restorative sleep in the following ways:
1. It reduces stress by decreasing cortisol levels and sympathetic autonomic nervous system activities. When stress is high it is because these levels and activities are high, reducing them are of the greatest importance in healthy living.
2. It increases a sense of well being and calm through promoting the parasympathetic autonomic nervous system activity. This is the part of the nervous system that regulates rest and digestion.
3. It relieves or reduces pain and discomfort that may interrupt sleep.
Here are 10 self-help tips you can implement now to achieve your best night's sleep!
1. Get up and go to sleep at around the same time every day, including days off or at least get up at the same time regardless of when you went to bed.
2. Get at least 30 minutes of daylight exposure by being outside or in front of an open window. This exposure stimulates serotonin levels. Seratonin is a hormone closely associated with the sense of well-being. Depression has been linked to low levels of the seratonin hormone, no wonder the winter months can cause mild depression or seasonal affective disorder (S.A.D.)in some.
3. Exercise moderately on a regular basis but do not exercise aerobically 4 hours before sleeping. Try yoga in the vinyasa style - this yoga involves a constant, fluid movement producing stretching, strengthening, increased flexibility and range of motion at the different joints when practiced over time - for descriptions and classes in Brooklyn Heights visit www.yoga-people.com
4. Avoid eating heavy meals before bed. If hungry, consider a light snack without sugar like a plain yogurt or some slices of turkey (turkey has high levels of tryptophan, which encourages sleep) 30 minutes before retiring.
5. Stay away from stimulants (i.e. cofee, colas,etc) 10 hours before bedtime so if you go to bed at 10pm avoid stimulants past lunchtime (12pm).
6. Avoid long naps. A power nap is short and sweet, rejuvenates your mind and body and does not spoil your good night's rest for later. A short 15-30 minute nap is usually effective in combatting midday fatigue.
7. Keep the lights dim or turn them off 1 hour before bedtime. Stretching in dim lighting is an excellent way to begin decompressing and winding down before bed.
8. Turn off the television and sleep in the dark. Play some soothing music or nature sounds instead.
9. When drowsiness occurs, immediately relax into sleep. The drowsy pattern lasts only about 15 minutes and then the body goes into a new cycle which lasts about 90 minutes. So if you miss the sleep window, continue with the calming techniques until the sense of drowsiness comes back - then go to bed.
10. And finally develop a bedtime ritual that you can follow consistently. The ritual should begin about 30 minutes before sleep. Make sure to be in dim lighting and allow 15 minutes for the ritual. You can wash and brush your teeth but avoid taking a shower this close to bed time because of its stimulating effects - a warm shower or bath is great an hour before rest. Meditating or reading something that is gentle and calming for 5-10 minutes can be very relaxing. Drinking a cup of warm milk or herbal tea is soothing as well as listening to soft music or nature sounds, breathing in the scent of a fragrant essential oil or candle can work well also. Meditate, pray, and review your day in a thankful way. Reinforce this ritual or whatever ritual you choose to support deep sleep by doing it on a consistent basis. Do it the same every night and eventually the ritual will signal your body into a sleep pattern.
Still not convinced? Try this little exercise to assess and improve your sleep patterns - identify three activities that support restorative sleep and three activities that can be improved.
My current sleep pattern is as follows:
Three current activities that support sleep are:
1.
2.
3.
Three activities that could improve sleep are:
1.
2.
3.
Visit Zen Soul Spa - Massage & Acupuncture in Brooklyn Heights for more information and to set up a phone consultation and session at
www.zensoulspa.com
Showing posts with label massage. Show all posts
Showing posts with label massage. Show all posts
Sunday, February 3, 2008
Sunday, January 6, 2008
10 Eco-Friendly Tips for '08
Each year around this time we promise ourselves that we will look, feel and be our best. Lose those extra pounds, stop smoking, exercise and get into shape, clear up our skin and then rejuvenate it, look and feel better than we did in our crazy 20's and the list goes on and on , doesn't it? While all this chatter goes on in my mind all too often every January, I decided to do something different this year and focus on "rejuvenating" and beautifying our Mother Earth as well. I've begun by recycling all my garbage at home, when I'm on the street or at work. I continue to avoid products with excess packaging, I've linked up with an eco-friendly company and am in the process of changing all my household cleaning products over to their environmentally - friendly products and I'm passing down these lessons to my children.
Here are 10 eco-friendly tips from care2.com we can all benefit from:
SIMPLE SOLUTION: Here are some tips that ensure clean air and water, careful use of resources, and safe, healing products.
1. USE NATURAL MASSAGE OIL -- Skip mineral oil
2. CLEAN THE AIR WITH PLANTS-- And give more oxygen to your air
3. CHOOSE BEESWAX OR VEGETABLE-OIL CANDLES -- Skip those with paraffin
4. DRINK LOTS OF FILTERED WATER -- Choose the best filter for you
5. CLEAN YOUR TUB WITHOUT POISONS -- Soft scrubber, drain cleaner
6. TURN TO NATURAL SCENTS -- Skip synthetic fragrances
7. CONSERVE WATER AND ENERGY -- Simple steps will help
8. EAT ORGANIC FOOD - Local, fresh and seasonal
9. CHOOSE NATURAL, NONTOXIC BODYCARE PRODUCTS - Healthy body and earth
10. USE EARTH FRIENDLY FEMININE PRODUCTS, PAPER GOODS AND ACCESSORIES -- Skip the plastic
TOP TEN -- MORE DETAILS
1. USE NATURAL MASSAGE OIL -- Skip mineral oil
WHY: Mineral oil is a refined petroleum product providing no nutrients to the skin. Petroleum products are non-renewable resources and many petroleum-based ingredients that have been used in consumer products are now known to be carcinogens.
HOW: Massage therapists love coconut oil for massage, because it melts on contact with the skin, leaves a protective barrier on the skin, has a slight lathering ability, and easily washes out of towels. Other oils stain, and towels become odorous after a while. Coconut oil is available in many natural food stores. Another alternative is to use vegetable or nut cooking oil. Test a few different kinds before you find one that feels great on your skin. Old, dry skin loves avocado oil, for example, whereas grapeseed oil is less oily, and safflower oil is a good all purpose solution. A variety of oils are available in health food stores, such as organic unrefined oils from Spectrum Naturals.
HIGHLIGHTS: Save resources, reduce your need for products that foster the polluting petroleum refining industry.
2. CLEAN THE AIR WITH PLANTS-- And give more oxygen to your air
WHY: The Environmental Protection Agency (EPA) ranks indoor air pollution as one of the top five threats to public health, and most Americans spend 90 percent of the time indoors. Living with clean indoor air is best for health.
HOW: Studies show that plants can reduce pollutants by significant amounts.
HIGHLIGHTS: Plants bring more oxygen to your home, clean the air, and are aesthetically pleasing.
3. CHOOSE BEESWAX OR VEGETABLE-OIL CANDLES -- Skip those with paraffin
WHY: Paraffin is a petroleum product, which is not a renewable resource and causes pollution in its production.
HOW: Pure beeswax and vegetable oil candles are readily available. Some brands include Beeswax Candles; Pure Light Candles; and Pure Essential Oil Candles.
MORE: Candle soot can cause indoor air pollution.
4. DRINK LOTS OF FILTERED WATER -- Choose the best filter for you
WHY: Reports of heavy metals, industrial chemicals, and pesticides seeping into drinking water, along with the offensive smell of chlorine in city water supplies, lead many to look at available home water filtration systems.
HOW: The first step in an intelligent and effective water treatment program is an analysis of your water source. Your choice of filtering system will be different if you draw water from a well or use a municipal source. As a rule of thumb, Reverse Osmosis is often considered best for well water because it filters bacteria, whereas Carbon Filters are best for municipal sources since it removes metals and pollutants, but not bacteria (which is removed by municipalities). Distillation removes everything, along with minerals needed for health, but some prefer the complete removal of contaminants that distillation provides.
HIGHLIGHTS: Good, clean, healthy water to drink; awareness that for the health of the planet, we need not to pollute rivers, lakes, and the sea.
5. CLEAN YOUR TUB WITHOUT POISONS -- Soft scrubber, drain cleaner
WHY: Toxic cleaning products not only threaten your health, but leach into the environment and threaten our wildlife and water supply.
HOW: Try products from 7th Generation or Melaleuca like their Tub & Tile™ Soap Scum and Water Spot Remover.
HIGHLIGHTS: Clean, fresh, healthier air; no contamination of the waste water stream.
6. TURN TO NATURAL SCENTS -- Skip synthetic fragrances
WHY: Many of the ingredients in synthetic perfumes are considered hazardous chemicals. Petroleum-based synthetic perfumes are not sustainable and the ingredients can be toxic to your health and the environment. Instead, try pure essential oils! People who are sensitive to synthetic perfumes typically have no problems with this natural alternative. Pure essential oils are also harvested more sustainably with very little impact on the environment.
HOW: Get to know natural brands in your local markets. Some brands of pure essential oils include Frontier's, Attar, and Mt. Harmony Oils.
HIGHLIGHTS: Better health for you and the chemically sensitive people around you; aromatherapy benefit from natural oils.
7. CONSERVE WATER AND ENERGY-- Simple steps will help
WHY: High energy use at home not only damages the environment we live in but also increases your costs. Groundwater is being used at a rate 25 percent greater than its rate of replenishment -- we need to reduce our water use to guarantee we'll have water in the future. We are sure that wildlife and plants would thank you too, if they could …
HOW: Reuse water instead of pouring it down the drain when there may be another use for it such as watering a plant or garden, or for cleaning around your home. Turn off the water while you are lathering your hair or brushing your teeth. Repair dripping faucets by replacing washers. If your faucet is dripping at a rate of one drop per second, you can expect to waste 2,700 gallons per year. This adds to the cost of water and sewer utilities and adds to your water bill. Toilets can also leak. To see if yours does, put food coloring in the storage device, and wait a half hour. If the water in the bowl changes color, you have a leak. (Flush toilet after test so it doesn't stain the bowl.)
Take shorter showers or shallow baths (boohoo!) to make a big difference. In addition, install low flow showerheads. A family of four using low-flow showerheads can save about 20,000 gallons of water per year. You can save 3 to 4 gallons per minute when you turn on the tap if you install a flow restrictor in the shower.
Turn off lights when not in use, and replace light bulbs with fluorescents when you buy new bulbs. They'll last longer and save more energy. Or use candles instead (see above). Save about 3 percent of your heating costs for every degree you lower your thermostat during winter. During summer, you'll cut cooling costs 3 to 4 percent for every degree you raise your thermostat.
Lower the temperature of your water heater to 120 degrees. Wrap water heater with a water heater blanket, especially if it's in an unheated area. Wrap the tank and pipes for additional savings.
Skip the hair dryer and air dry your hair; open the window instead of using a fan.
HIGHLIGHTS: Make a difference by installing more energy-efficient appliances such as fluorescent bulbs. Save costs and resources by maintaining the thermostat and setting appropriate temperatures on water heaters.
8. EAT ORGANIC FOOD - Local, fresh and seasonal
WHY: Fresh, organic, local and seasonal food supports local farms, requires less energy, is less packaged, and is nutritious and healthy.
HOW: Learn what products are in season near you. For example, understand that when you buy bananas in the summer in California in the supermarket it has most likely been shipped thousands of miles, and wasted significant energy in the process. Find a local farmers' market, or local farm stand, to supply you with fresh produce. Local farms also can supply organic dairy products.
HIGHLIGHTS: A healthy diet that supports local farms.
9. CHOOSE NATURAL AND NONTOXIC PRODUCTS -- Keep your health and the earth in mind
WHAT: Skin and hair care, hair spray and styling, antiperspirants, soap, sun protection, shaving products, cosmetics, insect repellents, hair dyes and perms, dental hygiene, etc. Use less of it to save resources.
WHY: Synthetically derived cosmetics and personal care products can cause a wide array of health problems, including allergic reactions, cancer risk, neurological impairment, hormone disruption, and sensitization. The manufacture of toxic ingredients can cause long-lasting environmental harm, as can washing these chemicals down the drain.
HOW: Get to know different brands of natural personal care products sold your local or an online natural foods store. Read labels to find all-natural ingredients, and start experimenting to find brands you like. Some brands to look for include Aubrey Organics, Logona, Kiss My Face, Tom's of Maine, Burt's Bees, Zia's, and Aveda (salons only).
HIGHLIGHTS: Safety, better for health and the environment, natural products are inherently more nourishing for the body than synthetic.
MORE: Visit Care2's "Healthy Self" channel for dozens of ideas, tips, natural formulas, and links.
10. USE EARTH FRIENDLY FEMINE PRODUCTS, PAPER GOODS AND ACCESSORIES -- Skip the plastic
WHY: One of the most important things you can do is buy paper products that aren't bleached with chlorine. Chlorine bleached paper can contain dioxin and organochlorine -- carcinogenic residues that can transfer to any food or person they come in contact with. Choose instead unbleached paper towels, tampons, napkins, facial tissue, and bathroom tissue.
HOW: Green product companies such as Seventh Generation and NatraCare Offer a number of unbleached paper products. Natural fiber towels and accessories are found at Linens & Things, Bed, Bath & Beyond, Gaiam.com, and more.
Choose a high-quality metal razor, or use an electric razor, instead of disposables.
HIGHLIGHTS: Protect your health and the environment from dangerous chemicals.
Visit my website for an eco-friendly massage at www.zensoulspa.com.
Here are 10 eco-friendly tips from care2.com we can all benefit from:
SIMPLE SOLUTION: Here are some tips that ensure clean air and water, careful use of resources, and safe, healing products.
1. USE NATURAL MASSAGE OIL -- Skip mineral oil
2. CLEAN THE AIR WITH PLANTS-- And give more oxygen to your air
3. CHOOSE BEESWAX OR VEGETABLE-OIL CANDLES -- Skip those with paraffin
4. DRINK LOTS OF FILTERED WATER -- Choose the best filter for you
5. CLEAN YOUR TUB WITHOUT POISONS -- Soft scrubber, drain cleaner
6. TURN TO NATURAL SCENTS -- Skip synthetic fragrances
7. CONSERVE WATER AND ENERGY -- Simple steps will help
8. EAT ORGANIC FOOD - Local, fresh and seasonal
9. CHOOSE NATURAL, NONTOXIC BODYCARE PRODUCTS - Healthy body and earth
10. USE EARTH FRIENDLY FEMININE PRODUCTS, PAPER GOODS AND ACCESSORIES -- Skip the plastic
TOP TEN -- MORE DETAILS
1. USE NATURAL MASSAGE OIL -- Skip mineral oil
WHY: Mineral oil is a refined petroleum product providing no nutrients to the skin. Petroleum products are non-renewable resources and many petroleum-based ingredients that have been used in consumer products are now known to be carcinogens.
HOW: Massage therapists love coconut oil for massage, because it melts on contact with the skin, leaves a protective barrier on the skin, has a slight lathering ability, and easily washes out of towels. Other oils stain, and towels become odorous after a while. Coconut oil is available in many natural food stores. Another alternative is to use vegetable or nut cooking oil. Test a few different kinds before you find one that feels great on your skin. Old, dry skin loves avocado oil, for example, whereas grapeseed oil is less oily, and safflower oil is a good all purpose solution. A variety of oils are available in health food stores, such as organic unrefined oils from Spectrum Naturals.
HIGHLIGHTS: Save resources, reduce your need for products that foster the polluting petroleum refining industry.
2. CLEAN THE AIR WITH PLANTS-- And give more oxygen to your air
WHY: The Environmental Protection Agency (EPA) ranks indoor air pollution as one of the top five threats to public health, and most Americans spend 90 percent of the time indoors. Living with clean indoor air is best for health.
HOW: Studies show that plants can reduce pollutants by significant amounts.
HIGHLIGHTS: Plants bring more oxygen to your home, clean the air, and are aesthetically pleasing.
3. CHOOSE BEESWAX OR VEGETABLE-OIL CANDLES -- Skip those with paraffin
WHY: Paraffin is a petroleum product, which is not a renewable resource and causes pollution in its production.
HOW: Pure beeswax and vegetable oil candles are readily available. Some brands include Beeswax Candles; Pure Light Candles; and Pure Essential Oil Candles.
MORE: Candle soot can cause indoor air pollution.
4. DRINK LOTS OF FILTERED WATER -- Choose the best filter for you
WHY: Reports of heavy metals, industrial chemicals, and pesticides seeping into drinking water, along with the offensive smell of chlorine in city water supplies, lead many to look at available home water filtration systems.
HOW: The first step in an intelligent and effective water treatment program is an analysis of your water source. Your choice of filtering system will be different if you draw water from a well or use a municipal source. As a rule of thumb, Reverse Osmosis is often considered best for well water because it filters bacteria, whereas Carbon Filters are best for municipal sources since it removes metals and pollutants, but not bacteria (which is removed by municipalities). Distillation removes everything, along with minerals needed for health, but some prefer the complete removal of contaminants that distillation provides.
HIGHLIGHTS: Good, clean, healthy water to drink; awareness that for the health of the planet, we need not to pollute rivers, lakes, and the sea.
5. CLEAN YOUR TUB WITHOUT POISONS -- Soft scrubber, drain cleaner
WHY: Toxic cleaning products not only threaten your health, but leach into the environment and threaten our wildlife and water supply.
HOW: Try products from 7th Generation or Melaleuca like their Tub & Tile™ Soap Scum and Water Spot Remover.
HIGHLIGHTS: Clean, fresh, healthier air; no contamination of the waste water stream.
6. TURN TO NATURAL SCENTS -- Skip synthetic fragrances
WHY: Many of the ingredients in synthetic perfumes are considered hazardous chemicals. Petroleum-based synthetic perfumes are not sustainable and the ingredients can be toxic to your health and the environment. Instead, try pure essential oils! People who are sensitive to synthetic perfumes typically have no problems with this natural alternative. Pure essential oils are also harvested more sustainably with very little impact on the environment.
HOW: Get to know natural brands in your local markets. Some brands of pure essential oils include Frontier's, Attar, and Mt. Harmony Oils.
HIGHLIGHTS: Better health for you and the chemically sensitive people around you; aromatherapy benefit from natural oils.
7. CONSERVE WATER AND ENERGY-- Simple steps will help
WHY: High energy use at home not only damages the environment we live in but also increases your costs. Groundwater is being used at a rate 25 percent greater than its rate of replenishment -- we need to reduce our water use to guarantee we'll have water in the future. We are sure that wildlife and plants would thank you too, if they could …
HOW: Reuse water instead of pouring it down the drain when there may be another use for it such as watering a plant or garden, or for cleaning around your home. Turn off the water while you are lathering your hair or brushing your teeth. Repair dripping faucets by replacing washers. If your faucet is dripping at a rate of one drop per second, you can expect to waste 2,700 gallons per year. This adds to the cost of water and sewer utilities and adds to your water bill. Toilets can also leak. To see if yours does, put food coloring in the storage device, and wait a half hour. If the water in the bowl changes color, you have a leak. (Flush toilet after test so it doesn't stain the bowl.)
Take shorter showers or shallow baths (boohoo!) to make a big difference. In addition, install low flow showerheads. A family of four using low-flow showerheads can save about 20,000 gallons of water per year. You can save 3 to 4 gallons per minute when you turn on the tap if you install a flow restrictor in the shower.
Turn off lights when not in use, and replace light bulbs with fluorescents when you buy new bulbs. They'll last longer and save more energy. Or use candles instead (see above). Save about 3 percent of your heating costs for every degree you lower your thermostat during winter. During summer, you'll cut cooling costs 3 to 4 percent for every degree you raise your thermostat.
Lower the temperature of your water heater to 120 degrees. Wrap water heater with a water heater blanket, especially if it's in an unheated area. Wrap the tank and pipes for additional savings.
Skip the hair dryer and air dry your hair; open the window instead of using a fan.
HIGHLIGHTS: Make a difference by installing more energy-efficient appliances such as fluorescent bulbs. Save costs and resources by maintaining the thermostat and setting appropriate temperatures on water heaters.
8. EAT ORGANIC FOOD - Local, fresh and seasonal
WHY: Fresh, organic, local and seasonal food supports local farms, requires less energy, is less packaged, and is nutritious and healthy.
HOW: Learn what products are in season near you. For example, understand that when you buy bananas in the summer in California in the supermarket it has most likely been shipped thousands of miles, and wasted significant energy in the process. Find a local farmers' market, or local farm stand, to supply you with fresh produce. Local farms also can supply organic dairy products.
HIGHLIGHTS: A healthy diet that supports local farms.
9. CHOOSE NATURAL AND NONTOXIC PRODUCTS -- Keep your health and the earth in mind
WHAT: Skin and hair care, hair spray and styling, antiperspirants, soap, sun protection, shaving products, cosmetics, insect repellents, hair dyes and perms, dental hygiene, etc. Use less of it to save resources.
WHY: Synthetically derived cosmetics and personal care products can cause a wide array of health problems, including allergic reactions, cancer risk, neurological impairment, hormone disruption, and sensitization. The manufacture of toxic ingredients can cause long-lasting environmental harm, as can washing these chemicals down the drain.
HOW: Get to know different brands of natural personal care products sold your local or an online natural foods store. Read labels to find all-natural ingredients, and start experimenting to find brands you like. Some brands to look for include Aubrey Organics, Logona, Kiss My Face, Tom's of Maine, Burt's Bees, Zia's, and Aveda (salons only).
HIGHLIGHTS: Safety, better for health and the environment, natural products are inherently more nourishing for the body than synthetic.
MORE: Visit Care2's "Healthy Self" channel for dozens of ideas, tips, natural formulas, and links.
10. USE EARTH FRIENDLY FEMINE PRODUCTS, PAPER GOODS AND ACCESSORIES -- Skip the plastic
WHY: One of the most important things you can do is buy paper products that aren't bleached with chlorine. Chlorine bleached paper can contain dioxin and organochlorine -- carcinogenic residues that can transfer to any food or person they come in contact with. Choose instead unbleached paper towels, tampons, napkins, facial tissue, and bathroom tissue.
HOW: Green product companies such as Seventh Generation and NatraCare Offer a number of unbleached paper products. Natural fiber towels and accessories are found at Linens & Things, Bed, Bath & Beyond, Gaiam.com, and more.
Choose a high-quality metal razor, or use an electric razor, instead of disposables.
HIGHLIGHTS: Protect your health and the environment from dangerous chemicals.
Visit my website for an eco-friendly massage at www.zensoulspa.com.
Wednesday, March 7, 2007
Oprah Gets Acupuncture?!!!!
Welcome to my massage and acupuncture blog! I'm committed to bringing you the latest news and information on these healing modalities. Feel free to add your comments as you see fit.
Recently, worldwide attention and awareness was brought to acupuncture on The Oprah Winfrey Show - my absolute favorite show!
Recurring guest expert, Dr. Oz, validated the benefits of acupuncture and "alternative medicine" as a whole on a recent February show this year, stating its extremely long standing effectiveness in treating many common health conditions.
Oprah, in spite of her fear of needles, received her first acupuncture treatment from a New York Licensed Acupuncturist LIVE in front of a studio audience while a lucky audience member got treated backstage for constant "radiating shoulder pain". Oprah marveled at the painless insertion of the needles while Angela, the audience member who got treated for her shoulder pain backstage, had immediate results! She told the audience that the constant pain she was experiencing had left as a direct result of the simple acupuncture treatment she received. Check out this clip from the show to get the full story:
http://www.youtube.com/watch?v=WWXPed6PMNk
Click link below for my website:
http://www.zensoulspa.com/
Recently, worldwide attention and awareness was brought to acupuncture on The Oprah Winfrey Show - my absolute favorite show!
Recurring guest expert, Dr. Oz, validated the benefits of acupuncture and "alternative medicine" as a whole on a recent February show this year, stating its extremely long standing effectiveness in treating many common health conditions.
Oprah, in spite of her fear of needles, received her first acupuncture treatment from a New York Licensed Acupuncturist LIVE in front of a studio audience while a lucky audience member got treated backstage for constant "radiating shoulder pain". Oprah marveled at the painless insertion of the needles while Angela, the audience member who got treated for her shoulder pain backstage, had immediate results! She told the audience that the constant pain she was experiencing had left as a direct result of the simple acupuncture treatment she received. Check out this clip from the show to get the full story:
http://www.youtube.com/watch?v=WWXPed6PMNk
Click link below for my website:
http://www.zensoulspa.com/
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