YOUR HEALING KNEADSFEB 2019

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Age is a State of MindBaby Boomers Combat Aging with Bodywork

Massage therapy can play an important role in aging well and remaining youthful and healthy.

Be faithful insmall thingsbecause it is inthem that yourstrength lies.-Mother Teresa

Office Hours and Contact

Knead For Healing Therapeutic MassageBarbara Khan, LMT602-326-0422 Mon, Tue, Wed, Fri, Sat by appointmentwww.kneadforhealing.massagetherapy.com

In this Issue

Age is a State of MindRelief for Computer UsersHealthy Grilling Tips

According to the U.S. Centers forDisease Control and Prevention,preventing disease and injury is criticalto reducing the expected growth ofhealth-care costs headed our way, asmore than 70 million U.S. babyboomers cross the 60-year-oldthreshold. Moreover, disease preventionis critical to, well, your health!

Whether you're a boomer who isrunning a marathon or running afteryour grandchildren, you know thatgrowing older doesn't mean growingold. If you're wondering how to stave offthe effects of aging, the preventative andrestorative nature of massage andbodywork might be just what the bodyordered.

Improved Circulation,Healthier SkinAs our bodies age, our circulation slowsand our skin loses its once youthfulvitality. Experts say the mechanicalnature of massage combats these effectsby increasing circulation through themanipulation of tissue, improving theappearance and condition of the skin

and its elasticity, and toning muscletissue. Massage also creates a stimulatingcellular function in the hypodermis,dermis, and epidermis layers of the skinand increases the production ofskin-nurturing sebum.

Immunity and StressIf you're already a frequent recipient ofmassage, you know what the work does tocombat daily stress. But did you knowhow detrimental those stressors can be?

Experts say the majority of disease weencounter today is associated with stress.Not only that, stress is a huge factor inpremature aging of the body.Researchers say chronic stress ages the

body, weakens immune cell function,and can make cells appear up to 17 yearsolder than they really are. Through itseffects, massage deftly attacks stress,while boosting the immune system.Massage encourages the release ofoxytocin, a stress-reducing hormone inthe body most often associated with

The aches and pains that often accompany the aging process can be managed with bodywork.

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birth and bonding, and activates theparasympathetic nervous system and itsrelaxation response. Massage alsodecreases beta brainwave activity,increases dopamine and serotonin levelsin the body, and reduces cortisol levels,all of which are linked to decreasedstress.

Squashing the PainPart of the aging process, unfortunately,involves dealing with aches and pains.You might find a day of gardeningbrings on back pain you neverexperienced before, or your bikingregimen now requires greater recoverytime afterward. Even though pain is aconstant source of grief for an agingbody, massage can make a difference.

The passive movement in massage keepsjoints more mobile and stimulates thesynovial fluid, which lubricates the jointsand nourishes the articular cartilage.Massage also prompts the release ofendorphins and other pain-reducingneurochemicals.

In addition to the pains of physicalexertion an aging body experiences, thediscomfort caused by arthritis can bejust as debilitating. Experts predict thatone-third of Americans will get arthritisas they age. Ironically, most arthritissufferers may not think of massage whenthey start to explore which therapiesmight ease their pain. While it isdoubtful an arthritic joint can "heal"completely with massage, it can feelbetter. And for an arthritis sufferer,better is a welcome word, particularlywhen there are no side effects involved.

According to the Arthritis Foundation,an increasing number of doctors arerecommending massage to their arthritispatients to help relieve the pain andstiffness caused by their disease. Massagecan increase circulation around painfuljoints, bringing healing oxygen andnutrients, including amino acids, torebuild tissue. Many massage therapistsreport that their arthritic clients findbetter and longer-lasting relief frommassage than from pharmaceuticals.

Whether its reducing the symptoms ofarthritis, or simply addressing the achesand pains of living an active life, massagecan play an important role in aging well.

Bennies for BoomersThe benefits from massage andbodywork can help bodies of all ages,especially for baby boomers. Researchhas shown that massage:- Improves range of motion anddecreases low-back pain.- Increases circulation, allowing thebody to pump more oxygen andnutrients into tissues and vital organs.- Provides exercise and stretching foratrophied muscles.- Reduces swelling and scar tissue.- Reduces recovery time frominjury/surgery.- Reduces stress, a major contributor todisease and ill health.- Releases endorphins, the body'snatural painkiller, thereby reducing theneed for medications.- Stimulates lymph flow and supportsthe body's natural process ofdetoxification.

Psychological ValueIn addition to all the physical benefitsmassage and bodywork offers, there alsoare proven psychological changes weexperience with massage. One of thereasons massage feels so relaxing is thatthere is a literal psychological benefit asdopamine and serotonin becomebalanced in the system. And whenmassage produces oxytocin in the body,there is a sense of being nurtured. Addthat to the restorative effect that comesfrom those quiet moments duringmassage, and you've got a process thatexperts say is incredibly healing.

Aging, obviously, is a process none of uscan avoid. As Benjamin Franklin said,"When you're finished changing, you'refinished." Turn the inevitability of aginginto a positive process of change and letmassage and bodywork help you alongthe journey.

Take frequent breaks to avoid eye strain.

Relief for Computer UsersMary Betts Sinclair

Healthy Grilling Tips

According to the American OptometricAssociation, 46 percent of Americansspend at least five hours a day on acomputer or smartphone. When lookingat a screen, many people hold their headforward of center and slouch, which putsmany upper-body muscles in ashortened position.

Here are some ways to avoid pain andstrain:Computer users tend to blink very littleand stare straight ahead, not using theirperipheral vision. Be sure to keepblinking, which washes your eyes innaturally therapeutic tears and breaks upyour stare.

Take frequent rest breaks using the20-20 Rule: every 20 minutes, spend20 seconds looking at something faraway, preferably gazing out a window.Also, stand up and move as much apossible. This is a great time to doeye-muscle stretches andrange-of-motion exercises for your backand neck. Use your fingertips to gently

massage around your eyes, temples, andforehead. Finally, rub your palmstogether and gently cup your closed eyes.Relax and breathe freely.

Make sure you have good light, andcheck that your monitor is the correctdistance away from your eyes and at theright height. Also, adjust the screensettings to where they are comfortable interms of resolution and flicker.

If you wear eyeglasses, have themchecked. For example, in order forsome people to see clearly with theirheads held in an upright and balancedposition, and without chronic tightnessin the back of the neck, they may need tohave a prescription for a longer focallength or larger bifocal inserts, or havean adjustment of their eyeglass frames ifthey are bent or twisted. Some peoplemay need a stronger or weakerprescription. If your doctor hasprescribed a pair of glasses specificallyfor seeing the computer screen, wearthem.

Mary Betts Sinclair is an Oregon-based educatorand bodyworker. Learn more about her atwww.marybettssinclair.com.

Summertime and grills go together likea hot dog and mustard. But could thathot dog actually be doing you harm?Alice Bender, registered dietician at theAmerican Institute for Cancer, says thatdiets high in beef, pork, and lamb, aswell as processed meats like hot dogs, arelinked to an increased risk of coloncancer. She suggests that sticking withchicken and fish can "make thissummer's backyard grilling bothhealthier and more flavorful." Use herbsand spices to amp up flavor, and trymarinating for 30 minutes before yougrill, which can reduce the amount ofheterocyclic amines--the potentiallycancer-causing compounds formedwhen grilling.

Here are some other tips to help reducehealth risks associated with the grill:

Trim the FatFat can increase smoke, which maycontain carcinogens, so choose leanermeats and trim excess fat.

Don't Burn ItCharred, well-done meat can increaseyour risk of pancreatic cancer, accordingto a study from the University ofMinnesota.

But Cook It ThroughMake sure that you hit the USDArecommendations for internaltemperature, which can be found atwww.foodsafety.gov.

More Veggies!Grilling vegetables does not create thesame heterocyclic amines as grillingmeats. Plus, veggies have less fat andcholesterol in general.

Keep it CleanDon't let a charred mess build up onyour grill, because it will eventually findit's way onto your food.

Trust yourself,you know morethan you thinkyou do.-Benjamin Spock

KNEAD FOR HEALING THERAPEUTIC MASSAGE2740 N 21st Drive Phoenix, AZ 85009Encanto Park Area

Directions: 19th Avenue & Thomas, West on Thomas to 21stDrive, South to 2740 (2nd house on right).

Available Mon, Tue, Wed, Fri, Sat.By appointment-call/text 602-326-0422 Email: barb.khan@cox.net Website: www.kneadforhealing.massagetherapy.com BARBARA KHAN, LMT Licensed in the State of Arizona

60 Minute Session $70 90 Minute Session $95

Aromatherapy or any add-on service included. See websitefor details.

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2740 N 21st DrivePhoenix, AZ 85009