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Who doesn’t enjoy a good massage? Massage therapy are systems of structured palpitation or movement of soft tissue on the body. There are over 250 methods of massage using various techniques such as stroking, kneading, gliding, etc. These techniques may be applied with or without oils, salt or herbal preparations, heat or water. The purpose of massage is to enhance general health and well-being. Massage does not include diagnosis, prescribing drugs, spinal manipulation or physical therapy outside the scope of massage therapy.

An outgrowth of massage is bodywork, defined as various forms of touch therapies that may use manipulation, movement and/or repatterning to affect structural changes to the body. Somatic means of the body and is used to denote a body/mind or whole-body approach, as distinguished from a physiology-only perspective.

Benefits of massage include:

• quicker recovery of preterm babies
• quicker recovery of oncology patients
• reduced pain in muscles
• reduced pain of carpal tunnel syndrome
• reduced chronic back pain
• reduced anxiety
• reduced stress
• reduced irritability
• reduced restlessness
• reduced stiffness
• reduced post surgical pain
• less frequency of headaches
• improved immune system
• improved employee performance
• lower blood pressure

It’s important to note there are some conditions where massage is not recommended. For example, people with certain forms of cancer, some cardiac problems, skin conditions and infectious diseases. Practitioners and consumers are strongly encouraged when there is any doubt to ask about specific health conditions and seek a doctor’s consultation and permission before providing or undergoing services.

To find a practitioner to suit your needs, search ABMP (Associated Bodyworks & Massage Professionals) at http://www.massagetherapy.com/find/index.php.

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Research suggests that 90% of type 2 diabetes can be attributed to behavioral and lifestyle factors.  Making a few changes can dramatically lower your risk of diabetes, as well as your risk of developing heart disease and cancer.

-Control your weight.  Excess weight is the single most important cause of type 2 diabetes.  Being overweight increases the chances of developing type 2 diabetes seven-fold.  Being obese makes you 20 to 40 times more likely to develop diabetes.

-Get Moving.  Inactivity promotes type 2 diabetes.  Every two hours your spend watching TV instead of pursuing something more active increases the chances of developing diabetes by 14%.  Working your muscles more often improves their ability to use insulin and absorb glucose.  This puts less stress on your insulin-making cells.  Research finding suggest that walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30%.    

-Choose whole grains.  Whole grains aren’t as easily digested, and cause lower, slower increases in blood sugar and insulin levels.  As a result, they place less stress on the body’s insulin-making machinery and help prevent type 2 diabetes.  Examples include whole wheat, brown rice, nuts, legumes, and whole grain cereals.

-Go for good fats.  Polyunsaturated fats found in tuna, salmon, and many nuts, can help ward off type 2 diabetes.  Trans fats do just the opposite.  These bad fats are found in any product that lists “partially hydrogenated vegetable oil” on the label.

-If you smoke, try to quit.  Add type 2 diabetes to the long list of health problems linked with smoking.  Smokers are 50% to 90% more likely to develop diabetes.

-Moderate amounts of alcohol is key.  A drink a day for men, and a drink every other day for women increases the efficiency of insulin getting glucose inside cells.  If you drink alcohol, the key is keep your consumption in the moderate range.  If you don’t drink alcohol, there is no need to start, there are plenty of other ways to get the same benefits.

The key to preventing type 2 diabetes can be boiled down to five words: Stay lean and stay active.

MANY FACTORS AFFECT YOUR RISK FOR TYPE 2 DIABETES. 

TO FIND YOUR RISK, CHECK EACH ITEM THAT APPLIES.

◊  I have a parent, brother, or sister with diabetes.

◊  My family background is Alaska Native, American Indian, African

    American, Hispanic/Latino, Asian American, or Pacific Islander.

◊  I have had gestational diabetes, or I have given birth to at least one

    baby weighing more than 9 pounds.

◊  My blood pressure is 140/90 mm Hg or higher, or I have been told

    that I have high blood pressure.

◊  My cholesterol levels are not normal.  My HDL cholesterol - “good

    cholesterol” -  is below 35 mg/dL, and/or my triglyceride level is

    above 250 mg/dL.

◊  I am fairly inactive.  I exercise fewer than three times per week.

◊  I have polycystic ovary syndrome, also called PCOS (women only).

◊  On previous testing, I had impaired glucose tolerance (IGT) or

    impaired fasting glucose (IFG).

◊  I have other clinical conditions associated with insulin resistance,

    such asacanthosis nigricans.

◊  I have a history of cardiovascular disease.

THE MORE ITEMS YOU CHECKED, THE HIGHER YOUR RISK.

Ask your health care provider for more information on lowering your risk of type 2 diabetes.

Source: www.diabetes.niddk.nih.gov/dm/pubs/riskfortype2/

www.hsph.harvard.edu/nutritionsource/diabetes.html

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Radon is a tasteless, colorless and orderless gas that is a decay product of uranium and occurs naturally in soil and rock.  Radon gas has been identified as the second leading cause of lung cancer.  It is estimated to be responsible for 21,00 deaths from lung cancer annually.  The World Health Organization (WHO) estimates that radon causes between 6% and 15% of lung cancers worldwide. 

The main source of high-level radon pollution in buildings is surrounding uranium-containing soil such as granite, shale, phosphate and pitchblende.  Radon enters a home through cracks in walls, basement floors, foundations and other openings.  It may also contaminate the water supply, especially private wells.

It is possible for one home to have elevated levels of radon while neighboring homes do not.  Testing is the only way to determine levels of radon in a structure.  Testing can be done through do-it-yourself home test kits labeled “meets EPA requirements” or through a professional testing firm.

Radon levels can be lowered through a variety of repairs, from sealing cracks in floors and walls to changing the flow of air into the building.  Repairs to decrease radon levels should be made by an EPA or state-certified contractor.

Source: http://www.lungusa.org

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Heart disease is the No. 1 worldwide killer of men and women.  Heart disease is a broad term used to describe diseases that affect your heart and blood vessels.  There are a number of diseases that fall under the category of heart disease, such as coronary artery disesase, heart rhythm problems, and heart defects.

Heart disease, also known as cardiovascular disease, generally refers to a condition that involves a narrowing or blocking of blood vessels.  This prevents oxygen and nutrients to get to the heart, which leads to a heart attack, chest pain or stroke.

Some may be at higher risk of developing heart disease based on the following factors:

• High blood pressure
• High blood cholesterol
• Diabetes
• Smoking
• Being overweight
• Being physically inactive
• Having a family history or early heart disease
• Age (55 or older for women, 65 or older for men)

While certain risk factors cannot be changed, such as age and family history, it is important to recognize that many of the others can be controlled.  Lowering your risk of heart disease can be as simple as adding a brisk 15-20 minute walk into your break every day, monitoring food intake of higher fat and cholesterol during meal times and snacks, or finding a support system to help maintain a healthy weight.

Making the changes to your life style do not need to be made all at once.  Gradually adding one at a time will make the adjustment less painful and easier to follow through. 

 Source: www.nhlbi.nih.gov

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Whole medical systems are traditional systems of medicine practiced by individual cultures throughout the world. Major Eastern whole medical systems include Traditional Chinese medicine (TCM) and Ayurvedic medicine. Major Western whole medical systems include homeopathy and naturopathy.

TRADITIONAL CHINESE MEDICINE (TCM) is a complete system of healing that dates back to 200 B.C. In the TCM view, the body is a delicate balance of two forces: yin and yang. Yin represents the cold, slow or passive principle, while yang represents the hot principle. In TCM, disease is due to an imbalance of yin and yang, which leads to blockage in the flow of qi (or vital energy) and of blood along pathways known as meridians. TCM practictioners typically use herbs, massage and accupuncture to help unblock qi and blood in patients in an attempt to bring the body into harmony and wellness.

AYURVEDIC MEDICINE, or Ayurveda, is a natural healing system developed in India. It is a comprehensive system of medicine that places equal emphasis on the body, mind and spirit, and strives to restore the innate harmony of the individual. Some of the primary Ayurvedic treatments include diet, exercise, meditation, herbs, massage, exposure to sunlight and controlled breathing. In India, Ayurvedic treatments have been developed for various diseases (e.g. diabetes, cardiovascular conditions and neurological disorders).

NATUROPATHY is a system of healing from Europe that views disease as a manifestation of alterations in the processes by which the body naturally heals itself. It emphasizes health restoration as well as disease treatment. The core modalities supporting the principles of Naturopathy include diet modification and nutritional supplements, herbal medicine, accupuncture, Chinese medicine, hydrotherapy, massage and joint manipulation, and lifestyle counseling. Treatment protocols combine what the practitioner deems to be the most suitable for the individual patient.

HOMEOPATHY is a complete system of medical theory and practice. Its founder, German physician Samuel Christitan Hahnemann, developed his treatments for sick patients by matching the symptoms produced by a drug to symptoms in sick patients. Hahnemann empahsized from the beginning carefully examining all aspects of a person’s health status, including emotional and mental states and tiny idiosyncratic characteristics.

While whole medical systems differ in their philosophical approaches to the prevention and treatment of disease, they share a number of common elements. These systems are based on the belief that one’s body has the power to heal itself. Healing often involves marshalling mutiple techniques that involve the mind, body and spirit. Treatment is often individualized and dependent on the presenting symptoms.

Source: nhttp://ccam.nih.gov/health/backgrounds/wholemed.htm

EAT HEALTHY

What you eat and drink and what you don’t eat and drink can definitely make a difference to your health. Eating five or more servings of fruits and vegetables a day and less saturated fat can help improve your health and may reduce the risk of cancer and other chronic diseases.

MAINTAIN A HEALTHY WEIGHT

Obesity is at an all time high in the United States and the epidemic may be getting worse. Those who are overweight have increased risks for diabetes, high blood pressure, heart disease and stroke.

GET MOVING

For adults, thirty minutes of moderate physical activity on most days of the week is recommended. It doesn’t take a lot of time or money, but it does take commitment. Find fun ways to stay in shape, such as dancing, gardening, cutting the grass, swimming, walking or jogging.

GET ROUTINE EXAMS AND SCREENINGS

Based on your age, health history and lifestyle, you and your health care provider can determine how often you need to be examined and screened for certain diseases and conditions. When problems are found early, your chances for treatment and cure are better.

MANAGE STRESS

Now more than ever before, job stress poses a threat to the health of workers and, in turn, to the health of organizations. Balancing obligations to your employer and your family can be challenging. Protect your mental and physical health by engaging in activities that help you manage your stress at work and at home.

BE GOOD TO YOURSELF

Health is not merely the absence of disease; it’s a lifestyle. Whether it’s getting enough sleep, relaxing after a stressful day or enjoying a hobby, it’s important to take time to be good to yourself. Take steps to balance work, home and play.

Source: www.cdc.gov/men/tips/index.htm

Tobacco smoke is composed of as many as 4,000 active compounds, most of them toxic and potentially damaging to the eye. Smoking can cause or worsen several eye disorders, particularly  cataract and Age-related Macular Degeneration (AMD), and may lead to blindness.

BENEFITS OF STOPPING SMOKING - Stopping smoking can halt or even reverse damage to the eyes. In the case of AMD, former smokers have only a slightly increased risk compared with never smokers. Stopping smoking reduces the risk of developing cataracts. A U.S. study found that, compared with men who continued to smoke, those who had quit 10 years or less before study entry had a 20% reduced risk of cataract diagnosis.

CATARACT - Cataract is a loss of transparency in the lens of the eye. Untreated cataract will lead to loss of vision. Cataracts can develop as part of the normal aging process, but may be prevented. Smoking is a major risk factor. Compared with never smokers, smokers of 20 or more cigarettes per day are at least twice as likely to develop cataracts.

SMOKING AND DIABETIC RETINOPATHY - Smoking may accelerate the development of diabetic retinopathy, an eye complication associated with diabetes. In this disease, which can lead to blindness, the blood vessels that supply the retina are damaged by high blood sugar levels. When blood vessels become damaged, they may leak fluid or blood and grow scar tissue which can distort the images the retina sends to the brain.

THYROID EYE DISEASE - In Graves’ disease, the thyroid gland becomes overactive, secreting too much thyroid hormone. An eye disorder known as thyroid eye disease is a most serious complication. Protrusion of the eyes, double vision and loss of vision, sometimes causing blindness, can occur. People with Graves’ disease who smoke have a four-fold increased risk of developing these eye complications compared to non-smokers. Smokers also have a higher risk of more advanced eye problems. If you smoke, consider quitting. Helplines, counseling, medications and other forms of support are available to help you quit.

Source: http://old.ash.org.uk/html/factsheets/html/fact27.html

While there may be no single fountain of youth, you can slow down the aging process by staying physically active. Regular exercise enhances muscle and joint function, keeps bones strong and decreases your risk of heart attack and stroke.

Here are some tips developed by the American Orthopaedic Society for Sports Medicine and American Academy of Orthopaedic Surgeons that can help you exercise safely.

WARM UP - Always take time to warm up before physical activity. Research studies have shown that cold muscles are more prone to injury. Warm up with stationary cycling or jogging, or walking for three to five minutes.

CONSISTENT EXERCISE PROGRAM - Try to get at least 30 minutes of moderate physical activity every day. If you’re truly pressed for time, you can break it up into three ten-minute chunks.

BE PREPARED - Take lessons and invest in good equipment. Proper form and instruction reduce the chance of developing an overuse injury like tendonitis or stress fractures.

LISTEN TO YOUR BODY - As you age, you may find that you cannot tolerate the same types of activities that  you did years ago. You will be able to prevent injury by modifying your activity to accomodate your body’s needs.

USE THE TEN PERCENT RULE - When changing your activity level, increase it in increments of no more than ten percent per week. Also use the ten percent rule when strength training and increase your weights gradually.

BALANCED FITNESS - Develop a balanced fitness program that incorporates cardiovascular exercise, strength training and flexibility. A balanced program will keep you from getting bored and lessen your chances of injury.

Walking with Jack Frost: Don’t let the chill of Old Man Winter keep you from getting in your physical activity. On nice days, bundle up and take a walk outside. If it’s too cold to be outside, make the trip to your gym; it’s worth it! If you don’t belong to a gym, make a trip to your local mall and walk indoors.

Keep the Kids Moving: Winter is a great time to get your kids up and moving. Try taking them to an ice skating rink, bowling alley or to a museum to keep them active on days when the weather is too harsh to play outside.

Flee From the Flu: During the winter, the flu can travel from one person to the next, from city to city. Be sure to take care of yourself, get plenty of rest and try to avoid anyone with the flu as much as possible.

Shrink Your Stress: The holidays can be a stressful time for everyone. Find ways to relax, rejuvenate and replenish. Perhaps your New Year’s resolution could be to lower the level of stress in your life!

Gobble Guilt Free: The holidays are over, so there are no more excuses to not be eating healthy! Find ways to prepare meals with healthier ingredients and options for cooking. Perhaps a change in eating habits could lead to other healthy changes in your lifestyle.

Source: http://www.heart.org/presenter.jhtml?identifier=3041996