Drink more water  – Upon waking, consume a large glass of room temperature or warm water with fresh squeezed lemon juice. Cold water can stagnate digestion, so try skipping the ice. Lemon can be very cleansing. Read why here. Add another large glass of water at the end of the day – maybe upon arriving home from work. By adding these habits, you can increase your daily intake of water.

Commit to some kind of exercise 3-4 days/week - It’s best to make it a habit and commit to sticking to it.  Once you start making excuses, you will keep slacking off. Force yourself to get out of bed early, or head right to the gym on your way home from work. Mark it on your calender, and make it a firm habit. Getting a friend to join you will keep you honest and on track. If you don’t have time to do much during the day, how about some jumping jacks, squats or pushups during tv commercials?

Eat a vegetable and/or fruit at every meal – Adding more produce can cut calories and infuse your body with vitamins and minerals. I eat sauteed veggies with my eggs and add fruit to my oatmeal or yogurt. Try vegetable soups for lunch and plan your supper around a vegetable, not just a protein and starch. For that matter, you can cut out the starch all together, or make it a very small portion of your plate.

Get to bed - What’s preventing you from going to bed at a decent time?  Are you up doing laundry, surfing on the internet, or just getting sucked into mindless tv?  If you love staying up late, plan on it a few nights a week. But if it’s causing you to drag during the day, commit to hitting the hay at a decent time (early enough for you to get the amount of sleep that nourishes you) on the other evenings. Put a reminder in your phone so that it beeps…indicating it’s time to start getting ready for bed.

Learn something new everyday - Keep your neurons firing and your brain young by learning new things. Do you like conversation?  Get together with your smart friends more often for stimulating dialogue. Read books, listen to the radio, watch a documentary. Maybe set aside a few minutes in the morning or the evening to learn a new word.

The bottom line on creating healthy change or altering your habits – don’t do anything that’s making you miserable. If you hate the “new” habits, ditch them and start over with better ones. Create some new ones that are more fun and make yourself happy.  If you committed to no longer eating sweets and you were a big dessert lover, you will be miserable. Try just cutting back, or allowing yourself a few nibbles daily.

For some more “self-improvement” tips and a chuckle read my friend Rob’s blog article and this 13 Healthy Habits article.

Here’s to a fantastic year filled with much happiness. I look forward to seeing you for your next massage therapy session.

Take care, Amy

Bergamot – depression, nervousness, indigestion, uplifting, skin irritation. Mix a drop or 2 into your face lotion, or add to a bath.
Chamomile – calming, sleep, skin irritation, anger, menstraul/menopause.  Use in child’s bath at bedtime.
Lavendar – headaches, stress, grounding.  Rub onto your temples and neck for a tension headache.
Eucalyptus – sinus congestion, immune boosting, bronchitis, flu, muscle pain. A perfect oil to have going into the cold season. I sometimes use it on the headrest to keep nasal passages open while the client is face down. At home, drop into the shower and let the steam vaporize.
Geranium – menstrual discomfort, menopause, mood swings. Mix into your lotion for a soothing abdominal massage.
Lemon - hypertension, uplifting, refreshing, clearing. Use at home as a natural deodorizing agent in the kitchen.
Marjoram – anxiety, balancing, comforting.  A great oil to put on the soles of the feet.
Orange – happiness, optimism, relaxing. Use in room diffuser or bottle of distilled water to scent your home.
Peppermint – concentration, energizing, digestive issues, muscle pain. Massage into abdomen for tummy aches, use to combat jet-lag.
Rose – grief, menstrual, depression, skin irritation. Make a facial mist by adding to distilled water.
Ylang-Ylang – depression, frigidity, hypertension. Create a spray for your bed linens. One of my favorite aromas.

I also carry several blends such as Narayan oil (clove, peppermint, & eucalyptus in sesame oil), and Olba’s oil (wintergreen, juniper, clove, peppermint, eucalyptus, & cajeput) that are really effective on sore/achy muscles.

My massage treatments include the use of essential oils. Since the oils are highly concentrated, they should be used with care. I always ask before using the oils in case of sensitivites or aversion to certain aromas. Let me know if I can custom blend something for your next session. Some of the pure oils are available for purchase at the Center, as well as room sprays and candles. If you are looking for something special, I can order it for you.

Take Care,

Amy

• Evaluate the company you keep.  I have let friendships go because the person was always negative and no fun to be around. Surround yourself with positive, happy souls.
• Open your eyes to optimism.  Focus on the things that are going right in your day/week/month. Ask yourself what you appreciate.
• Savor compliments & celebrate your success.  The next time your boss tells you “job well done”, dwell on it.  And toot your own horn to your friends & family.  A well known business coach says that you should celebrate your successes, not just focus on the failures.
• Counter negative thoughts with positive ones. For each negative thought that enters your mind, recall 3 positive ones.
• Take a news fast. I avoid watching the local news on TV, as it typically consists of negative stories.
• Get regular massage.  Massage stimulates the flow of “feel-good” hormone oxytocin and helps relax the body & clear the mind. I know we get busy and forget to take care of ourselves – you can set up a standing appointment with me every month, or ask me to email you a reminder when it’s time for your next massage. 

Here are some other great resources to help you on your journey to happiness:
Marci Shimoff’s book, Happy for No Reason, or Dr. Andrew Weil’s book, Spontaneous Happiness
Read the article  Five Things Happy People Do.
For a little dose of positivity, check out Happy News. When I am feeling down, or my day is just going sour, I read a few inspiring stories.

Hope that your summer is going along well so far.  I look forward to seeing you soon,

Amy

When the temperature rises, the toes are freed – into those cute sandals they go.  Nicer weather signifies gardening, hiking, walking, sports, and vacations which may involve standing in line for sights and lots of walking.  Achy burning heels and feet can really take the fun out of all that. The two most common causes of foot pain are bone spurs and plantar fasciatis.

A bone spur forms as the body tries to repair itself by building extra bone. It generally forms in response to pressure, rubbing, or stress that continues over a long period of time.  Some bone spurs form as part of the aging process. As we age, the slippery tissue called cartilage that covers the ends of the bones within joints breaks down and eventually wears away (osteoarthritis). Bone spurs also form in the feet in response to tight ligaments, to activities such as dancing and running that put stress on the feet, and to pressure from being overweight or from poorly fitting shoes. For example, the long ligament on the bottom of the foot (plantar fascia) can become stressed or tight and pull on the heel, causing the ligament to become inflamed (plantar fasciitis). As the bone tries to mend itself, a bone spur can form on the bottom of the heel (known as a “heel spur”). Pressure at the back of the heel from frequently wearing shoes that are too tight can cause a bone spur on the back of the heel. This is sometimes called a “pump bump,” because it is often seen in women who wear high heels.

You can see that these two conditions are often linked. And we want to do everything possible to prevent pain and bone spurs.  The first step is avoiding and treating plantar fasciitis if it crops up. 

What causes plantar fasciitis?

• Biomechanical abnormalities of the feet and legs (flat or rigid feet with a high arch, tight calf muscles, overpronation*)
• Ill-fitting shoes that offer poor support or are worn out
• A big increase in weight
• An increase in daily activity on your feet or change in walking surface
• Decreased flexibility with age

*The foot rolls inward and your arch flattens.  You can get an idea of whether you over pronate by looking at your footwear. If you tend to wear out the inside front of your sole then this is a strong indication that something is not quite right.

The clients I have treated with plantar fasciitis have developed it from walking barefoot on new ceramic tile or concrete floors, wearing flip flops, wearing worn out athletic shoes, wearing high heels very often, or an increase in the amount of time on their feet (ie. running).

How can you treat plantar fasciitis?

Stretching – tight calves can contribute to this condition.  Daily stretches for calves and feet can really help.  Here’s a video with some simple calf stretches done in a chair. To stretch the arches of the feet, watch this video.  For self massage of your arches using a tennis ball, click here. These stretches can help keep your lower leg and feet flexible, thereby preventing plantar fasciitis in the first place.

Ice – icing the arches of your feet can help relieve inflammation and pain.  You can roll out your arches on a frozen plastic bottle of water for 15 minutes at a time.  If the ice is too cold, place a kitchen towel between your skin and the ice.

Improved footwear and/or orthotics – buy some good supportive shoes if you’ll be on your feet a lot or walking.  Orthoheel has a line of footwear backed by technology and Dr. Andrew Weil.  You don’t have to sacrifice fashion these days…see their cute sandals here.  I am also a fan of Birkenstock, Dansko and Born shoes – all with good arch support and styles with flair. Many of my clients find that orthotics, fitted by a podiatrist, or even off-the-shelf models fitted by the local Happy Feet store really make a difference in pain free standing/walking. If you are looking for athletic shoes, I highly recommend Heart & Sole right here in Albuquerque.  Heart & Sole has expert fitters that will video your gait while walking on a treadmill to see what type of shoe is best for your feet.

Massage – regular massage for the legs can help increase blood flow, and address hip alignment issues that may be contributing.  Massage for plantar fasciitis will focus on deep stripping and stretching of the fascia, multi-directional friction on the insertion point at the heel, deep kneading motions on all the muscles of the feet, and stretches for the ankles and calves.

Wearing Shoes Consistently – Some of my clients report that putting their shoes on as soon as they get out of bed in the morning can help.  It is recommended that you do not go barefoot during the healing process.  Ceramic tile, concrete, and even wood floors can be tough on your feet. Giving your foot ample support can really help.

I hope that you never have to experience this painful condition.  Please contact me if you have any questions or concerns about massage therapy for plantar fasciitis.

Amy

What can you do naturally to combat the sneezing, itchy watery eyes, nasal congestion and runny nose?

• Keep your home spotless – vacuum, dust (especially windowsills), wash your bedsheets
• Shower before bed – this can remove pollen stuck to your clothing and hair (make sure your bedsheets are clean before you start this nightly ritual)
• Use a neti pot – rinsing your nasal passages daily can remove particles that get lodged in your sinuses, causing misery and possibly infection
• Avoid outdoor activities – if you have extreme symptoms stay indoors on windy days.  For exercise, try a one hour trek through the mall (without your credit cards!)
• Eat local raw honey. The idea behind this is that the pollens that are found in honey from plants growing in your area can help your body tolerate those allergens better.
• Try homeopathic remedies such as Zone 6 by Allergena (for the ABQ area) or Lufeel by the -Heel Company.
• Massage + Acupuncture – a 30 minute massage combined with a 30 minute acupuncture treatment may be just the remedy. Massage can focus on the sinus points of the face and feet (reflexology); anterior and posterior neck muscles, upper back and chest to relieve tension and congestion.  Aromatherapy oil of eucalyptus can be applied to heal nasal congestion, throat irritation, and inflammation. Acupuncture is great for allergies in that it can relieve sneezing, congestion, and cough without any side effects.  Chinese herbs are another great adjunct that can relieve allergic symptoms.  Click here for more information on these treatments and a current special.

You cannot dispute that chronic pain is a rampant problem in American society – whether caused by an injury, disease, or lifestyle choices.  But the way our allopathic medical system often treats pain is to look at the particular body part and attempt to fix just that.  Dr. Abaci brings to the forefront the other factors contributing to chronic pain – poor nutrition, lack of movement, fear, insufficient sleep, pessimistic mood, unhappy home life, and workplace stress. He talks about the mind/body connection, and how this plays a big part in what you are feeling in your body.

Dr. Abaci takes us through some of his most effective tools to fight pain – good nutrition, movement/exercise, social interaction, good sleep hygiene, reducing stress, breathing, art therapy, controlling your mind/thoughts, and acceptance. “Take Charge of Your Chronic Pain” is one of the best books I have seen that nicely summarizes these tools and gives practical tips for moving towards health. The most important advice in this book is to MOVE YOUR BODY.  Oftentimes, chronic pain sufferers are afraid that movement will cause additional pain or hinder healing.  In a lot of cases, movement is just the thing that is needed.  It can be as simple as walking or practicing the gentle movements of tai chi.

I believe that part of the problem with chronic pain sufferers, is that they want their health care practitioner to “fix” the problem – that is, they do not want to make the effort take charge of their life. Maybe the thought pattern goes like this - If someone else is responsible my health, I cannot be held accountable for failure. If you take the time to learn & know your body – who better to help heal it than yourself?  Dr. Abaci urges people to take control of their lives, and I applaud that.

I highly recommend this book for anyone suffering from chronic pain, illness, and/or disease. It can give you some excellent tools for dealing with the pain, and improving your life.