Staying in Touch®
Hello, and welcome to the May 2017 newsletter! Summer is on the way... Whatever your plans this summer, increase your rest and relaxation with healthy massage!
This month’s issue covers two important aspects of good health: your heart and getting adequate sleep.
It should be obvious that your heart is the most vital muscle in your body. According to pbs.org, the human heart will beat more than 2.5 billion times in an average lifetime. So, doing all you can to keep your heart strong and healthy is essential for good health.
When you’re deprived of quality sleep, it can have a negative impact on your long-term health, including your heart health.
Fortunately, regular massage can help you in both of these areas. Read on to learn more.
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Massage Therapy’s Loving Role in Heart Health
Leslie DeMatteo, LMT, MS
Heart Disease— Heart disease typically refers to conditions that impact the blood vessels such as coronary artery disease, heart rhythm problems (arrhythmias) and congenital heart defects that the patient is born with. Cardiovascular disease typically covers conditions such as blocked or clogged blood vessels, which can lead to chest pain (angina), heart attack or stroke.
There are many causes of heart disease, including congenital heart defects, coronary artery disease, diabetes, smoking, excessive alcohol consumption, high blood pressure, and stress. While there is little that can be done about congenital heart conditions, lifestyle choices often have significant impact on heart health. A healthy diet, avoiding drugs, alcohol, and smoking, and regular exercise can go a long way to maintaining a healthy heart.
Stress and Anxiety— Often, heart disease begins to develop as a result of long-term, chronic stress and anxiety. Stress and anxiety raise levels of stress hormones: adrenaline and cortisol. These hormones cause an increase in the rate of breathing, heart rate, and blood pressure. These reactions are to equip your body for the “flight-or-fight” response. When you are under stress for days, weeks or years at a time, this constant ramped up demand on the heart begins to cause serious damage. Studies also link stress to changes in the way blood clots, which increases the risk of heart attack.
Massage Can Help Manage Stress and Anxiety— Massage has been shown to be excellent in managing stress and anxiety because it addresses two important aspects of the condition:
- Lack of restorative sleep
- Pain from chronic muscle tension
Massage therapy has been proven to reduce stress and improve sleep quality and quantity in children, cancer patients and fibromyalgia sufferers. By improving sleep in patients suffering from stress and anxiety, the body is able to recover and the stress hormones adrenaline and cortisol are able to return to normal, if only temporarily.
Massage for Pain Relief— Massage has also been shown to significantly reduce pain levels for a variety of conditions from arthritis to chronic muscle pain from fibromyalgia. When we are in pain, the stress response is activated and cortisol and adrenaline are released, bringing on a state of stress. We begin to feel anxious and become unable to relax as we become more and more “wound up.” This stress response also puts a strain on the heart, eventually causing damage.
Studies on Massage for Stress, Pain and Heart Health
• Massage therapy, and Swedish massage in particular, has been shown in several studies to bring about a reduction of stress, anxiety, and pain, as well as improved sleep.
• A study of massage therapy on hypertensive women showed that over four weeks, Swedish massage therapy was shown to significantly reduce blood pressure and heart rate.
• Another study of children who had heart disease demonstrated that massage therapy was beneficial for those who had undergone heart surgery, reducing blood pressure and pain.
• In yet another study, massage was shown to bring about an average systolic pressure reduction of 10.4 mm Hg (p<0.06), a diastolic pressure reduction of 5.3 mm Hg (p<0.04), a mean arterial pressure reduction of 7.0 mm Hg (p<0.47), and an average heart rate reduction of 10.8 beats per minute (p<0.0003).
While many heart conditions cannot be avoided, massage therapy has been shown to significantly aid in reducing stress and anxiety in both congenital heart conditions, including those heart and cardiovascular conditions brought on by lifestyle factors.
The 1 thing to do when you can't fall back asleep
Stephanie M. Bucklin
Getting a good night's rest is essential for your health: According to the Center for Disease Control and Prevention (CDC), insufficient sleep is associated with chronic diseases including diabetes, heart disease, obesity and even depression.
"You can do just as much harm, if not more, by sleeping poorly than eating poorly or not exercising," Dr. Paul Doghramji, a physician in Pennsylvania, told TODAY.
If you can't fall back asleep after about 20 minutes, you may want to try actually getting up, going to another part of the house that is dark and quiet, and then returning to bed when you're sleepy again.
The reason why? If you remain in bed, you may start to feel a sort of "sleep pressure," where you grow frustrated about your inability to fall back asleep. That sleep pressure then leads to the production of stress hormones, increased heart rate and general anxiety—all of which just make it harder to fall back asleep. Changing up your environment can calm this sleep pressure and actually make it easier for you to fall back asleep. Try relocating to a couch.
Sleep is that golden chain that ties health and our bodies together.
The content of this letter is not intended to replace professional medical advice. If you’re ill, please consult a physician.
© 2017 Massage Marketing. Used with permission; all rights reserved.
I want to thank you for your business by sharing this complimentary issue of Body Sense magazine.
Body Sense provides valuable information about how to make massage and bodywork a healthy part of your lifestyle. Inside, you'll find a checklist for creating your perfect session; learn about addressing and relieving traumatic stress through bodywork; discover 5 herbs for improved health; and read about how to soak up massage's benefits even after the session ends.
I am excited to discuss any of the information you find inside, and happy to schedule your next appointment.