HMH Times Spring 2013Winter 2013

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Pregnancy MassageTouch for the Mom-To-Be

Ease discomfort, help prepare for labor, and give emotional support.

When we areunable to findtranquilitywithinourselves, it isuseless to seekit elsewhere.-La RochefoucauldOffice Hours and Contact

HMH Wellness Center, Inc.

419-874-4640Monday - Friday 8am - 8pmSaturday 8am - 4pmBy appointment only

In this Issue

Pregnancy MassageAfternoon Essential OilsExercise Myths

Pregnancy is nine transformativemonths full of excitement, planning,and peering at the awesome unfolding oflife. But this transformation also bringsinevitable side effects.

But you don't have to suffer in silence.The gentle, noninvasive approach ofpregnancy massage can ease yourdiscomfort, help you prepare for labor,give you the emotional support of acaring practitioner, and bring back asense of body-mind integration, puttingyou into a state of relaxation and calmacceptance of your continually evolvingphysical form.

According to Lynne Daize, with theNational Association of Pregnancy

Massage Therapy, training for thisspecialty includes learning specifictechniques for each trimester, as well asthose required for labor and postpartummassage. A certified pregnancy massagetherapist is well-acquainted with thephysical and hormonal effects ofpregnancy and has the skills tocounterbalance these changes. You'llfind the therapist uses a lighter touch

and concentrates on those areas mostvulnerable to changes in your body. Shemight also give you deep breathingexercises and tips on how to improveyour posture to adjust to the addedweight and shifting center of gravity.

As pregnancy progresses, your bodyadjusts to a changing postural alignmentcaused by the baby's increasing weight.This puts strain on your back and legsand increases stress on weight-bearingjoints. Massage increases flexibility,enhancing the ability to carry this extraweight while also relieving aches andpains, leg cramps, and muscle spasms.The effects of relaxation and tensionrelease add to improvement in thephysical state of muscles and joints, and

assist in balancing emotions.

Studies from the Touch ResearchInstitute (TRI) in Miami, Florida,indicate that pregnancy massage providesmore than just symptom relief for themother. A group of 26 pregnant womenwere given either massage or relaxation

A great way to nurture soon-to-be moms.

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therapy during a five-week study. Inaddition to experiencing a reduction insymptoms of anxiety, stress, sleepproblems, and back pain, the massagegroup had fewer complications in theirdelivery. Their newborns also had fewerpostnatal complications. Another TRIstudy reported massage during laborresulted in shorter labor times for themothers, shorter hospital stays, and lesspostpartum depression.

Obstetrician Bonita Kolrud of WestsideWomen's Care in Wheat Ridge,Colorado, is an avid proponent ofbodywork, although she cautions womento make sure their therapist isexperienced with pregnancy massage.Kolrud praises the physical benefits ofmassage, noting it relieves tension andpain caused by changes in bodyalignment. "The biggest thing is so manywomen still look at massage as a luxury.But it has so many physical healthbenefits and is more of a necessity forsome patients. Emotionally, it's reallybeneficial for women to be touchedwhen they're pregnant. I think a lot ofpregnant women don't necessarily get asmuch physical touching as they wouldlike. It's a very nurturing thing havingsomeone taking care of you, and it's agreat bonding experience with the babywhen you're both receiving massage."

What to Expect WhenExpectingDuring the first trimester of pregnancy,a primary goal of massage is to providerelaxation and increase flow of thecirculation systems. Stimulating theblood system pumps more energy-givingoxygen and nutrients into your cells andincreases blood flow to the placenta.Muscle tension can slow down lymphflow, leaving you fatigued. Bystimulating this system, massage canboost your immunity and energy level.

In the second trimester, increasingweight of the baby can cause musclesoreness. "The mother starts goingthrough more changes," Daize says, "somassage is used to relieve muscle spasmsand ease structural changes." Thetherapist works to loosen joints, keepingthem aligned, and soften the connectivetissues, thereby relieving backaches andleg cramps.

As pregnancy progresses and the

abdomen enlarges, special positioning isrequired during massage. Up to the24th week of pregnancy it is acceptable,according to Daize, for moms to be ontheir back with the right hip tilted up,taking pressure off the nerves andarteries. Pressure on the arteries in theback, she notes, will diminish blood flowand oxygen to the fetus. Anotherposition that decreases stress on the backis side-lying, with the belly supported bya small wedge pillow.

During the final trimester's "homestretch," the baby begins to gain weightmore rapidly, pressing against innerorgans and shifting them about.Discomfort increases and the impendingdue date can cause added stress andanxiety. At this stage, Daize says, thetherapist focuses on trigger points torelieve pain while continuing to elicitrelaxation throughout the body.Generally, during the last two weeks

before the mother's due date, thetherapist concentrates her techniques onpreparing the woman's body fordelivery.

Before initiating massage, consult yourobstetrician, especially if you are at highrisk. While massage is a safe treatment,there are certain conditions that requireyour physician's approval and carefulmonitoring by the therapist. Notify yourtherapist immediately of any changes inyour physical health, and consult yourobstetrician about continuing thetreatments should complications arise.Some physicians may be unaware of thebenefits of pregnancy massage andhesitant to recommend it. In these cases,the therapist can help by providinginformation that explains herspecialized training and experience.

Find out which essential oil works best for you.

Afternoon Essential OilsJeanne Rose

Exercise MythsFiction Vs. Fact

It's easy to enjoy the benefits ofaromatherapy, even when you're not inthe therapy room. Here are some ways toincorporate facets of aromatherapy intoyour daily routine, and even into yourlunchtime!

Consider having a protein-filled lunchof 4 ounces of chicken breast mixed withsalad. Make sure your salad includes atleast six red and green items combined,such as cucumber, lettuce, tomatoes,carrots, bell peppers, and radishes. Addchopped basil, sage, or sweet marjoram.Make a simple dressing of olive oil andlemon juice. Add culinary essential oilssuch as dill weed and black pepper. Havea glass of aromatic iced herbal tea, andadd to it 1 teaspoon of melissa hydrosol.This is tasty and encourages deepthinking and relaxation. If, however,you need to continue your workday,then add 1 teaspoon of rosemaryhydrosol to your lunchtime iced tea.

Why not take a five-minute scentedbreather for an afternoon break. The

aromatic properties of plants areeffective tonics and energizers. Dabbingthe temples with essential oils orspraying the nape of the neck withhydrosols of rosemary or peppermint isa wonderful way to implement thepotent effects of these distilled plantmaterials. You can also use a mixture ofdistilled water with essential oils ofpeppermint, sage, and basil dissolved inalcohol (10 drops essential oil, 20 dropsalcohol, and a half-ounce of water).Basil and peppermint herb, and theiressential oils, have been used forcenturies as a mental stimulant.

Complete your afternoon break by lyingdown for 3-5 minutes with a couple ofslices of fresh cucumber on the eyes.Cucumber contains enzymes that helpsoften the skin. If the day's work hasbrought on a headache, a drop ofrosemary oil to the temples or aroundthe ears works wonders.

Jeanne Rose has been teaching and researchingnatural remedies for 30 years, beginning with her

first book, Herbs & Things.

Although old fitness fictions like "nopain, no gain" are fading fast, plenty ofmisconceptions still exist. Following aresome of the most common myths,counteracted by the latest research.

FICTION: You will burn more fat ifyou exercise longer at a lowerintensity.FACT: The most important focus inexercise and weight control is how manycalories are burned during the activity.The faster you walk, step or run, themore calories you use per minute.However, high-intensity exercise may bemore difficult to sustain.

FICTION: If you're not going to workout hard and often, exercise is a wasteof time.FACT: Any exercise is better than none.For example, regular walking or

gardening for as little as an hour a weekhas been shown to reduce the risk ofheart disease.

FICTION: If you exercise long andhard enough, you will always get theresults you want.FACT: In reality, genetics plays animportant role in how people respondto exercise. Your development ofstrength, speed, and endurance may bevery different from that of other peopleyou know.

FICTION: The health and fitnessbenefits of mind-body exercise like t'aichi and yoga are questionable.FACT: The benefits abound! T'ai Chi,for example, has been shown to helptreat low-back pain and fibromyalgia.Improved flexibility, strength, and stressmanagement are just some of the

benefits.

FICTION: Home workouts are fine,but going to a gym is the best way to getfit.FACT: Some people find it easier tostick to a home-based fitness program.In spite of all the hype on trendyexercise programs and facilities, the bestprogram for you is the one you willparticipate in consistently.

This information was provided byIDEA, www.ideafit.com.

Keeping yourbody healthy isan expression ofgratitude to thewhole cosmos -the trees, theclouds,everything.-Thich Nhat Hanh

Start the new year out right. Take care of you! MassageMaintenance Programs available for you. Regular MonthlyMassages can help you acheive Balance and Wellness foryou, your body and your mind! Enjoy a full hour massageevery month for just $50 per month. Everybody kneads amassage.....even you!

Please call the office and ask details today. 419-874-4640.

HMH Wellness Center, Inc.

418 Louisiana AvePerrysburg, OH 43551