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Category: Stress Relief

Importance of fitness after turning 40

Importance of fitness after turning 40

In your 40s and beyond, fitness tends to take on a new shape. Exercise routines you once found merely challenging may become painful or even impossible by the time you’re 40, 50, or 60. Many people first feel the effects of age in their joints.
As we age, our connective tissue (the supportive framework for the body, like cartilage, tendons, and ligaments) becomes less elastic, says William J. Evans, PhD, director of the nutrition, metabolism, and exercise laboratory at the University of Arkansas for Medical Sciences’ Donald W. Reynolds Institute on Aging. That leads to a greater risk of injury to the joints. And that’s why, if you took step aerobics class or ran five miles a day in your 20s and 30s, you may have switched to cycling, swimming, or walking in your 40s or beyond.
Those higher-impact exercises just don’t feel as good as they once did. In fact, the aging of the baby boomer generation is one reason low-impact fitness choices like elliptical trainers, recumbent bikes, yoga, and Pilates have become so popular.
But softening the impact is not the only way we should change our routines as we age, it’s also more important than ever to do strength training.
Studies have also shown that resistance training helps with joint elasticity, flexibility, and bone density. Whether you’re 45 or 70, it’s never too late to start (or restart) an exercise program, experts say. A person who is fit is capable of living life to its fullest extent. Physical and mental fitness play very important roles in your lives and people who are both, physically and mentally fit are less prone to medical conditions as well. People who are physically fit are also healthier, are able to maintain their most optimum weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes if they take place. If you are interested in fitness over 40, you should check out our 40 Plus Fitness program. Here at Restaura Health we can help you with group fitness or you can even have one on one sessions with our trainers to meet your individual needs. Call any time if you want more information.

 

10 Reasons to Get a Massage

Restaura Health specializes in therapeutic massage. We can customize a massage specifically to your needs based on consultation with you at the beginning of your appointment. Depending on what you need, a massage can help relieve pain, relax your muscles, improve your posture, or reduce your stress. Here are a few reasons you should consider getting a message according to Harris School of Business article published in 2015:

1. Relieve stress and anxiety
In today’s modern world, there seem to be more stressors than ever before. Taking time out from your busy schedule to come into your favorite spa, or to simply sign up for a chair massage at the mall can help to reduce the amount of stress you are feeling.
2. Relieve lower back pain
When severe enough, this kind of pain can lead to missed work or disability. Massage therapy can be effective in decreasing pain in your lower back, and in decreasing the disability associated with it.
3. Reduce pain in other areas of the body
Common areas where clients seek relief from pain are the neck, the shoulders, knee and hip joints, and other areas of the body. There are many causes for pain, and massage therapists are trained to help clients with pain caused by a range of conditions including arthritis, cancer, osteoarthritis, rheumatoid arthritis, myalgia, carpel tunnel syndrome, headache, trauma, and injury.
4. Reduce muscle tension
Massage, particularly a special sports massage, can help with conditioning, range of motion, and flexibility, as well as speed up recovery from muscle injuries.
5. Improve flexibility
Massage helps to stimulate blood circulation around your muscles, which increases the flow of oxygen and nutrients to your muscles, leading to increased flexibility, among other benefits.
To view more benefits from massage therapy such as boosting immunity, relieving tension headaches, increase overall wellbeing, etc feel free to visit >>https://www.harrisschool.edu/10-reasons-to-get-a-massage/

You should let your therapist know if you have specific areas of pain or where you’d like additional time spent during your massage. If you prefer a more general and relaxing massage we can also customize it in that way. All of our therapists have advanced training and will use your feedback to make your massage exactly what you need.

10 Reasons to Get a Massage
Simple Techniques To Help Stop An Anxiety Attack

Simple Techniques To Help Stop An Anxiety Attack

Panic attacks can be sudden and overpowering. They can affect anyone and may be caused by general anxiety, panic disorder, or depression.

Physical and emotional symptoms can occur during an attack, often at the same time. Physical symptoms include sweating, rapid breathing, nausea, and a racing heartbeat. Emotional symptoms include feelings of fear and intense, repetitive worrying.

In this article, we look at ways to stop panic attacks and reduce the risk of their occurrence. We also look at how to help someone having an attack and describe the outlook for the future.

Ways to stop a panic attack

Accepting and recognizing panic attacks is an important part of reducing their impact.

Below are 13 methods that can help to alleviate the symptoms of a panic attack.

1. Acceptance and recognition

A person may have experienced panic attacks in the past. During an attack, it can help to remember that they pass and cause no physical harm, though they are unpleasant. A person should acknowledge that the attack is a brief period of concentrated anxiety and that it will end.

If a person is experiencing an attack for the first time, it is advisable to visit a doctor as soon as possible. Some symptoms of panic attacks can indicate other events, such as heart attacks or strokes.

2. Deep breathing

Deep breathing can sometimes bring a panic attack under control. Rapid breathing can increase anxiety and tension, so instead of taking long, slow breaths can help.

A person should breathe steadily, counting slowly to four while breathing in and to four when breathing out.

A feeling of tightness in the chest can cause a person to take short breaths during an attack. It is a good idea to breathe deeply from the abdomen, filling the lungs slowly and steadily.

3. Inhale lavender

Lavender essences have long been used to relieve anxiety and bring about a sense of calm relaxation. Inhaling the scent of lavender oil during a panic attack may help relieve some symptoms. A person can rub a small amount of oil onto their wrist or hand and inhale.

This oil is widely available online. Purchase it only from trusted retailers.

An individual should avoid lavender if they have recently taken a benzodiazepine medication. The two together can cause heightened drowsiness.

4. Limit stimuli

Sights and sounds can often intensify a panic attack. If possible, find a more peaceful spot. This could mean leaving a busy room or moving to lean against a nearby wall.

Closing the eyes can make it easier to focus on breathing and other coping strategies.

5. Learn triggers

A person’s panic attacks may often be triggered by the same things, such as enclosed spaces, crowds, or problems with money. By learning to manage or avoid triggers, a person may be able to reduce the frequency and intensity of attacks.

6. Light exercise

Light exercise can help to stop panic attacks. Exercise releases hormones called endorphins that relax the body and improve the mood.

Walking can help to produce endorphins, and it can also remove a person from a stressful environment. The rhythm of walking may also help a person to regulate their breathing.

7. Mindfulness exercises

Panic attacks can make people feel detached from reality. The intensity of anxiety can overtake other senses. Mindfulness can help to re-ground a person and direct their focus away from sources of stress.

Below is one example of a mindfulness exercise. Each step should be completed slowly and thoroughly:

  • Look at five separate things, thinking about each for some time.
  • Listen for four distinct sounds, and examine what is different about each one.
  • Touch three objects. Consider the texture, temperature, and uses.
  • Identify two different smells. Do they trigger any memories?
  • Taste something. This could be a fingertip or a piece of candy.

8. Focus on an object

Concentrating on a nearby object can help a person stop a panic attack. A person who experiences attacks regularly may want to carry something for this purpose.

Focusing on one thing can reduce other stimuli. As a person looks at the item, they may want to think about how it feels, who made it and what shape it is. This can help to reduce the symptoms of a panic attack.

9. Try muscle relaxation techniques

Another symptom of a panic attack is muscle tension. Practicing muscle relaxation techniques may help to limit an attack. If the mind senses that the body is relaxing, other symptoms, such as rapid breathing, may also diminish.

Progressive muscle relaxation is a popular technique for coping with anxiety and panic attacks.

10. Picture a happy place

A person’s happy place should be somewhere they would feel the most relaxed. Every aspect of it should be pleasing.

When a panic attack begins, it can help to close the eyes and imagine being in such a place. Think of how calm it is there. Imagine bare feet touching the cool soil, hot sand, or soft rugs.

Thinking about a relaxing and calm environment can help a person to become relaxed and calm.

11. Repeat a mantra

A mantra is a word, phrase, or sound that helps with focus and provides strength. Internally repeating a mantra can help a person to come out of a panic attack.

The mantra can take the form of reassurance and may be as simple as, “This too shall pass.” Or, it may have a more spiritual meaning.

As a person focuses on gently repeating a mantra, their physical responses can slow, allowing them to regulate their breathing and relax muscles.

12. Tell people

If panic attacks frequently occur in the same environment, such as a workplace, it may be helpful to inform others and let them know what kind of support to offer.

If an attack happens in public, telling even one person can help. They may be able to locate a quiet spot and prevent others from crowding in.

Article from: https://www.medicalnewstoday.com/articles/321510.php

Top Essential Oils for Reducing Stress and Boosting Your Mood

Essential oils can help improve the quality of daily life by reducing stress and boosting mood. The right oils can help with illness, recovery from drugs and alcohol, and other conditions. Those who suffer from depression, anxiety, and other mental illnesses can find essential oils effective. Here are 8 of the top essential oils that can help with stress.

Lavender

Lavender is one of the most well-known essential oils because of its calming effects. It not only can calm you down but can also relieve headaches. By rubbing the essential oil onto your skin, it can enter the bloodstream in as little as 5 minutes. To relieve headaches, you can put a drop or 2 on your temples.

Essential oils can give support when recovering from many addictions. Recovering can be very stressful and draining, but if using lavender essential oil as an addiction treatment, it can reduce the withdrawal symptoms that occur during the different phases of recovery. Lavender oil provides a soothing and calming effect and acts as a strong anti-depressant. Add a few drops to your pillow before going to bed or diffuse 3-4 drops to spread the aroma.

Jasmine

Jasmine is a beautiful floral fragrance that has many health benefits. Jasmine is just as good at calming stress as some prescription drugs. It can help to increase relaxation also alleviate stress. Its soothing and restorative properties can give a worn-out body more energy. Either inhale the fragrance directly from the bottle or put a few drops on your write or ankles. This is a great fragrance to put into a diffuser and let take over the atmosphere in your house.

Lemon

Any citrusy smell can give you a refreshing boost of energy. By adding a few drops to the palm of your hand, you can boost your mood and get a little bit new energy. It can also help to clear the mind, purify breathing, and get rid of symptoms related to the common cold. Citrus also works great as a sanitizer to get rid of germs when you are out and about.

Eucalyptus

This essential oil will leave you feeling refreshed and can boost energy. It is also useful when sick with a head cold or allergies, as it can help with congestion. To use for stress and anxiety, you can add some drops into your shower and inhale. It can also give you a boost of energy if you are feeling tired, both physically and mentally.

Tea Tree

Tea tree oil is another great essential oil that can be used to help reduce stress and improve mood. Tea tree oil is made by steaming the wood and the leaves of the tea tree. It can also help with dandruff and even can be a repellant for lice. It can help to reduce anxiety if dropped into the shower before turning the water on. It is great when combined with eucalyptus oil to wash away your worries.

Orange

The fragrant citrus notes in orange essential oil are uplifting and can even help to reduce the need for some antidepressant medications. It can be used in a diffuser to change the aromatic feel throughout the whole house for added benefits. It is advantageous for giving energy as well as helping with focus and concentration. You can also inhale orange essential oil directly or be combined in a blend with lavender and jojoba oil.

Dill

When thinking about dill, you most likely think about pickles, but this spice is beneficial for more than that. Dill, as an essential oil, is known for helping you feel calm when you are overwhelmed. It is most likely due to its earthiness, which connects you to nature. Nature is usually something that makes you feel a little more at peace, so dill can help you to reduce stress and feel better.

Peppermint

Peppermint is not only refreshing and helps you calm down, but it also can be helpful for focus. Typically, it is also good for settling the upset stomach. Use it as a mist or put a few drops on your wrist and inhale. Peppermint oil can also assist with a decrease in heart rate and headaches. These both can be side effects of high stress. Essential oils can help with these side effects. Even just inhaling the fragrance from the bottle can be enough to help reduce stress.

To Sum it Up

Essential oils can be helpful in many different stressful situations. They can also be helpful when you are depressed or in a bad mood and can help with symptoms that can be debilitating to the everyday life. While they cannot cure any mental illnesses, they can certainly make each day a little bit better. They are easy to ingest, either by putting into a mister, dropping into the shower or putting topically on your wrists.

 

Article from http://kristinmcgee.com/top-essential-oils-for-reducing-stress-and-boosting-mood

Top Essential Oils for Reducing Stress and Boosting Your Mood
13 Magnesium Oil Benefits

13 Magnesium Oil Benefits

We all feel tired and achy sometimes, but what if those feelings weren’t just the result of a long day, but actually linked to a major magnesium deficiency?

Fewer than 60 percent of American adults meet the Adequate Intake values for magnesium, according to the World Health Organization. Dr. Jennie Ann Freiman calls magnesium deficiency “a silent epidemic” in the United States. And no matter how many kale salads with walnuts you eat, you might still not be getting enough, which is why many are turning to magnesium oil to get the magnesium they need, either with store-bought magnesium oil or a simple make-at-home recipe.

Here are just a few of the specific benefits that magnesium oil can bring to your daily life.

1. Reduce Pain

One of the top uses of magnesium oil is to reduce pain. Jacob Teitelbaum, MD wrote for Dr. Oz that magnesium can remedy both muscle and nerve pain: not only is it an excellent muscle relaxant, but a new study in The Journal of Physiology showed that magnesium helps to calm NDMA – a chemical that, when stimulated, creates pain.

Kerri Knox, RN, notes that magnesium oil, when applied topically, can provide relief for localized back pain, tendonitis, and carpal tunnel syndrome.

“Some people with carpal tunnel can rub magnesium oil on their wrists and the pain sometimes vanishes almost instantly,” she says.

Magnesium oil can also be used on the legs for all variety of pain and other leg discomforts, according to Gundry.

“I have a number of people who get leg cramps every night or even what they view as restless legs, and magnesium oil, applied to your feet, calves, and thighs, is a great relief,” he explains.

2. Strengthen Teeth and Bones

Magnesium is a major key to successful calcium absorption, so it’s no surprise that when magnesium levels are low, calcium is not absorbed as well.

A 2013 data review in Nutrients found that “tight control of magnesium homeostasis seems to be crucial for bone health.” This means that not only do you need to up your magnesium levels, but you need to do so regularly to ensure strong teeth and bones.

3. Repair Muscles

Magnesium has long been used by athletes to relieve pain associated with muscle soreness and inflammation.

Pamula uses magnesium oil often for this reason at her spa. “We have clients who work out a lot, and they very often they overwork themselves and they have very tense muscles, so we recommend it for that,” she explains.

4. Sleep Better

Magnesium’s natural muscle relaxant characteristics are part of what makes it such a great sleep aid – given its ability to relax GABA receptors in the brain and nervous system, magnesium oil makes it much easier to fall asleep.

In fact, even when Gundry asks patients to use magnesium oil for other reasons, he suggests that they do so in the evening, right before they go to bed.

5. Improve Dental Health

Believe it or not, magnesium can also be used as part of your oral hygiene regimen.

Dermatologist, Dr. Dendy Engelman explains that magnesium oil can be sprayed orally to reduce plaque buildup and promote healthy gums, and Dr. Mark Sircus AC., OMD, noted in his book that using a magnesium gargle could strengthen oral and dental environments to such an extent that it reduces the risk of mouth cancer.

Just be sure to spit it out, or risk experiencing the intestinal discomfort that can come with taking too much magnesium orally.

6. Treat Skin Problems

Magnesium oil can be used topically to help solve a variety of skin troubles, including oily skin and acne.

A 1981 study in Lipids showed that magnesium can break apart different fats and oils, thus reducing the oiliness of the skin and helping with some types of acne.

Engelman notes that in her dermatology practice, she uses magnesium oil to solve an even wider variety of skin problems, including rosacea, seborrheic dermatitis, psoriasis, and eczema.

8. Use as Deodorant

You know by now that deodorants containing aluminum have been linked to all sorts of health problems, but you might not know that magnesium is a great replacement for your regular stick deodorant.

“It has been shown in studies to minimize odor caused from excessive perspiration,” explains Engelman. You can even add a bit of your favorite essential oil, like lavender, to smell even better. Just be wary of spraying on freshly shaven skin, as this may cause irritation.

9. Relieve Stress

We could all use a bit of stress relief these days, and our experts claim that magnesium may be the answer.

Magnesium is typically evacuated from the body via urine in times of stress, and since magnesium is a key to the success of many major hormonal processes in the body, supplementing with magnesium during stressful times is always a good idea.

“It’s a major anti-anxiety agent, and it actually works because it quiets down the excitability of nerves, not only in our muscles and our heart but also in our brain,” explains Gundry.

Naturopathic doctor Serena Goldstein also notes that magnesium is depleted by pharmaceuticals, caffeine, and alcohol, so those turning to an extra cup of coffee or glass of wine in stressful times should take special note to up their magnesium oil use.

10. Reduce Hypertension

Hypertension and other heart problems are often linked to severe magnesium deficiency, according to Gundry, due in part to the fact that magnesium, along with potassium, is key to regulating our cardiac rhythm.

“The average person that comes into our hospital with heart disease, either heart attack or needing bypass surgery, is so deficient in magnesium that I have to give them two grams of magnesium sulfate intravenously every six hours for 48 hours to get their magnesium levels back up to a baseline,” he says.

Not all instances of magnesium helping with hypertension are so extreme. A 2012 study in the European Journal of Clinical Nutrition showed that simple magnesium supplementation could help lower blood pressure in patients suffering from hypertension.

11. Regulate Diabetes

Magnesium can also be helpful in regulating diabetes, according to Dr. Axe.

“Poorly controlled diabetes results in a large excretion of glucose in urine, which in turn, depletes magnesium levels and has major implications in insulin resistance,” he writes. “Proper magnesium levels are incredibly important in diabetes patients, as insulin resistance can result in major problems in trying to control diabetes mellitus.”

Gundry has seen the effects of magnesium supplementation on people who are diabetic or pre-diabetic first-hand. “The addition of magnesium or magnesium oil is what really kind of kick starts them into having insulin work properly,” he says.

12. Migraine Relief

Magnesium is a great general pain reliever, but migraine sufferers will be happy to learn that it also has a specific effect on migraine pain.

Studies have shown that regular magnesium supplementation can reduce the frequency of migraines, as migraine sufferers have lower levels of intracellular magnesium during acute migraine attacks.

13. Reduce Symptoms of PMS

When you really boil this one down to its essence, it’s not surprising: since magnesium can help with both pain and stress, it definitely helps PMS sufferers. A 1995 study in Towsend Letter for Doctors showed that 95 percent of women tested experienced less breast pain and had less weight gain before their periods when supplementing with magnesium.

Whenever you choose to add a new supplement to your regimen, it’s always a good idea to check with your doctor or healthcare professional first. But certain people should be especially mindful of possible side effects of magnesium oil, including individuals with low blood pressure, people taking anti-anxiety medication, people with limited kidney function, and those with sensitive skin.

Article from: https://www.organicauthority.com/energetic-health/13-incredible-benefits-of-magnesium-oil-and-a-final-verdict-on-whether-you-should-make-your-own

Massage Therapy – Stress in the Workplace

After a chair massage — even a short one — people feel happier, more relaxed, and more focused. Breathing returns to normal, muscles loosen up and the mind becomes more clear. 

Technically what’s happening is that after a few minutes of relaxation, the body will start to release the feel-good hormones such as serotonin and dopamine. These hormones counteract stress hormones like cortisol.

While a little stress is actually good for us, too much is harmful. Too much cortisol in the body on a long-term basis causes cardiovascular problems down the line – including heart attacks and strokes.

When a massage therapist is working on a muscle knot, they’re applying pressure to an area of muscle fibers that have become jumbled up and stagnant.

Physical Effects of Stress

  • Elevated blood pressure
  • Elevated stress hormones such as cortisol
  • Creates shallow, rapid breathing
  • Poor posture creates tight muscles
  • Muscle knots created from tension
  • Low back and hip pain from sitting long hours of the day
  • Decreased sleep quality
  • Decreased proper circulation

Mental Effects of Stress

  • Rapid, disorganized thinking
  • Emotionally “on-edge”
  • Difficulty being present
  • Increased forgetfulness
  • Poor memory recall
Massage Therapy – Stress in the Workplace
Yoga For Stress Relief

Yoga For Stress Relief

An estimated 80 to 90 percent of visits to the doctor are stress-related but only less than 3% of doctors talk to their patients about how to reduce stress. Yoga, meditation, and other mind-body practices train your body and mind to be able to cope with stress better and improve overall health and well-being.

In a national survey, over 85% of people who did yoga reported that it helped them relieve stress. Exercise is a very useful way to relieve stress, but yoga is different from spinning class or weight-lifting in that it powerfully combines both physical fitness with an underlying philosophy of self-compassion and awareness. One of the main concepts in yoga is being non-judgmental toward both yourself and others, which is a powerful tool for stress relief since much of our stress comes from us being hard on ourselves or frustrated with others.

A fundamental principle of yoga is that your body and mind are one and connected. Stress in one domain will affect the other and vice versa. Many of us live primarily in either our mind or our body, which creates imbalance and even a lack of awareness. For example, people with very analytical careers may spend a lot of time in their mind, and may not realize how much tension is stored in their body. Or if you’re an athlete, you may be keenly aware of your body, but could benefit from becoming more aware of your mental state. Wherever you fall on this spectrum, yoga helps balance and tone the connection between your body and mind.

Yoga also trains your counter-stress response system called the parasympathetic nervous system. With regular yoga practice, your chronic daytime stress hormone levels drop and your heart rate variability increases, which is the measure of your ability to tolerate stress. This has been shown to improve even after a few sessions of yoga.

 

Article From: https://www.psychologytoday.com/us/blog/urban-survival/201512/yoga-stress-relief