Summer 2006 Newsletter

Tips to keep FIt and healthy in the summer months



STRETCH! STRETCH! STRETCH!



What does stretching do?

Stretching can:

- reduce muscle tension and make the body feel more relaxed

- help coordination by allowing for freer and easier movment

- increase range of motion

- help prevent injuries such as muscle strains. (A strong, flexible,

pre-stretched muscle resists stress better than a strong, stiff,

un-stretched muscle).

- help make strenuous activities easier because it prepares the

body for for activity; it’s a way of signally to muscles that they

are about to be used.

- help maintain your current level of flexibility, so as time passes you do not become stiffer and stiffer

- develop body awareness; as you stretch various parts of the body, you focus on them and get in touch with them; you get to know yourself

- help loosen the mind’s control of the body so that the body moves for “its own sake” rather than for competition or ego

- helps you feel good!



When to Stretch

Any time you feel like it, but at least once a day!

Some suggested times: in the morning before you start your day, at work to release nervous tension, after sitting or standing for a long time, after strenuous activity, when you feel stiff, at odd times during the day, for instance when watching TV.



-- Source: Stretching by Bob Anderson



STAY HYDRATED!



What does water do?

Water is a fundamental part of our lives. Human survival is dependent it -- water has been ranked by experts as second only to oxygen as essential for life. The average adult body is 55 to 75% water. 2/3 of your body weight is water (40 to 50 quarts). Most people do not drink enough water. The body responds to this water deficiency in a variety of ways, which we frequently see as illnesses. Dehydration is a common condition caused by lack of water. The body’s signals of dehydration are frequently joint pain, stomach pain & ulcers, back pain, low energy, mental confusion & disorientation. Ongoing dehydration may cause actual disease as the body struggles to maintain itself with insufficient water.



How much water should you drink?

Everyday your body must replace 2 1/2 quarts of water. A non active person needs a half ounce of water per pound of body weight per day. That is ten 8 ounce glasses a day if your weight is 160 pounds. For every 25 pounds you exceed your ideal weight, increase it by one 8 ounce glass.

An active, athletic person needs 2/3 ounce per pound which is 13-14 8 ounce glasses a day if you’re 160 pounds. The more you exercise the more water you need. Spread out your water intake throughout the day. Do not drink more than 4 glasses within any given hour. After a few weeks your bladder calms down & you will urinate less frequently, but in larger amounts.



For more information on water visit http://hometown.aol.com/savemodoe2/importance.htm#Other



REGULAR MASSAGE THERAPY



What does massage therapy do?

The practice of Massage Therapy includes the assessment, treatment and manipulation of soft tissue (specifically muscles, connective tissue, tendons and ligaments) and joints of the body to develop, maintain, rehabilitate or augment physical function or relieve pain. Massage therapy has proven effective in alleviating pain, stress and fatigue as well as enhancing immunity and general well being. You don’t have to be sick or injured to benefit from massage therapy. It can be a powerful part of your ongoing health care regimen.



How much?

The amount of massage therapy that’s right for you can be determined by visiting a Sutherland-Chan Clinic and booking an assessment appointmnet with one of our registered therapists . We offer a variety of treatment styles and lengths to meet your needs. Please visit our website: www.sccentre.com.hk.



Youth Massage Therapy



Kids of all age can benefit from regular massage therapy treatments. Explained below are the effects massage therapy has on three different age groups.



Infants



Many successful studies have been conducted examining infants’ responses to touch. Just as adults can benefit from positive touch and massage, so too can babies.



Adding a 15 minute massage and passive movement routine to your baby’s day can help increase healthy weight gain and may improve gastrointestinal functioning, such as promotion of peristalsis and bowel movement, in turn decreasing gastric retention and abdominal distention – therefore, making feeding time a little easier on the both of you.



By applying gentle massage techniques using the palms of your hands and your fingertips to your child’s head, shoulders, back, arms legs and feet your child may show greater responsiveness to both tactile and visual stimuli.



Performing infant massage is a great way for a mother and father to bond with their child. It soothes colicky babies, decreases anxiety levels, helps ease the achy, sore muscles of your rapidly growing infant, and is a great way for your little one to unwind at the end of the day making it easier to sleep through the night.



Young Children



Their bodies and minds are in states of constant development. They are growing and learning which can cause pain and stress. Massage therapy can help relieve the tension they feel in both their muscles and joints, and their hearts and minds.



Kids are also very active. They can overwork their muscles playing which can cause discomfort or serious injury. Regular massage therapy can help prevent injuries from occuring by ensuring muscles are in peak condition. Massage therapy can also help repair damaged tissues.



Just like with infants, an effective way to get young kids involved in massage therapy is to start at home.

Parents can learn basic techniques for at home treatments by speaking with a registered massage therapist or taking an introductory massage therapy course. If your child is comfortable seeing a professional therapist it is

recommended you stay in the room during the treatment so that you can be aware of your child’s needs and assist them in their healthy living regimine. This may include stretches and diet to compliment the massage therapist’s work.



Teens



Adolescence is a difficult stage of life. During this period we encounter many things which affect us

emotionally and physically. Awkward physical changes such as skin problems, weight issues, growth, and

development can cause stress and physical pain. In addition to this we also see a rise in the expectations we face from family and society. We have pressure to succeed in school, pressure to make decisions about the

future, and pressure to behave a certain way. To top it all off we deal with peer pressure and feelings of insecurity.

One-third of American teens claim they suffer daily from stress-related issues, including sleep deprivation,

anxiety and depression. The other two-thirds say they feel stress-related symptoms at least once a week. Teens vent their feelings in many ways: Sometimes through becoming withdrawn and distant, other times becoming reckless, moody, rebellious and aggressive. Regular massage therapy can help relax teens and make them feel more confident.



RESEARCH: Massage Therapy and Agressive Teens



A recent study proves that massage therapy isn’t just for adults. It can have extremely positive effects on youth as well. The study suggests that aggressive adolescents who received massage therapy had lower anxiety, reported feeling less hostile, and were perceived by their parents as less aggressive. It was conducted by Miguel Diego, Tiffany Field, Ph.D., Maria Hernandez-Reif, Ph.D., Jon Shaw, Eugenio Rothe, Daniel Castellanos and Linda Mesner and called “Aggressive Adolescents Benefit From Massage Therapy”.

Seventeen adolescents, ages 9 to 14, were recruited from a child and adolescent psychiatry outpatient clinic for the study. Aggression type (affective aggressive, predatory aggressive or mixed) was determined using the 10-item Aggression Questionnaire. Affective aggression is reactive, and is characterized by high levels of arousal and poor behavior control. Predatory aggression is goal-oriented, and is characterized by low arousal and planned behavior.

Subjects were stratified by age and aggression type and randomly assigned to either a massage-therapy group or a progressive muscle-relaxation group.

Participants in the massage-therapy group received two 20-minute chair massages per week for five weeks. The massage therapist, different each session, gave a standard massage with the adolescent fully clothed.

Participants in the relaxation-therapy group were instructed to tense and relax each of the major muscle groups in the back, arms, face and neck during 20-minute sessions that occurred twice a week for five weeks.

Assessments were made using the Overt Aggression Scale, completed by the parents to evaluate overall aggressive behavior; the Child Behavior Checklist, completed by the parents to measure behaviors associated with aggression and hostility; the hostility portion of the SCL-90R, a questionnaire completed by the subjects to assess distress experienced in the past week; and the State Anxiety Inventory for Children, designed to measure levels of anxiety.

Only the massage-therapy group showed a significant decrease in aggression on the Overt Aggression Scale, as well as a significant decrease in aggression scores on the Child Behavior Checklist. Again, it was the massage therapy group alone that showed a significant decrease in hostility on the SCL-90R and a significant decrease in anxiety on the State Anxiety Inventory for Children.

“Anxiety has been associated with aggressive behavior and may influence the expression and modulation of aggressive behavior through its effects on social interactions,” state the study’s authors. “Participants receiving massage therapy reported feeling significantly less anxious after a 20-minute session on both the first and last days of treatment, but participants receiving progressive muscle relaxation did not.”

The authors recommend a larger study to explore the effects of massage on the specific types of aggression.



—Source: Touch Research Institute. Authors: Miguel Diego, Tiffany Field, Ph.D., Maria Hernandez-Reif, Ph.D., Jon Shaw, Eugenio Rothe, Daniel Castellanos and Linda Mesner. Originally published in ADOLESCENCE, Vol. 37, No. 147, fall 2002, pp. 598-607.

This article originally appeared in Massage Magazine



Healthy Vacation Tips





You’re on the road away from home to get some rest and relaxation, but you’re also away from your routine - your gym, your diet... Here are some simple ways to stay healthy while on vacation.



Exercise



- Look for hotels with in-house gyms or pools, then schedule a daily workout around your plans.

- Take in the sights and stay in shape. Don’t hail a cab for a quick ride, walk a few blocks instead.

- Plan physical activities. Are you camping in the mountains? Go for a hike! Spending time at a lake, rent a canoe!

- Burn calories while you shop! Even spending time in shopping malls can help you stay in shape. Walk briskly and walk up the escalator instead of standing still.



Food



- Have a day of hiking or laying on the beach planned? Don’t stop for a quick bite at a restauraunt... visit a grocery store and buy healthy snacks for a DIY picnic! Nuts, trail mix, carrot sticks, and apples are all easy items to pack and eat on the go!

- If you must eat out avoid fast food. Sit down dinners often offer more nutritous food!





2 more tips: get lots of rest and drink plenty of water!

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