Massage News - Articles of Interest
 The holidays are a beautiful, joyful time of year for many people, but it also brings chaos. We are pulled in many different directions; from gift shopping to gatherings, from traditions and expectations, and the endless to-do list. With being constantly on the go and thinking of others, I want to bring your attention to gratitude. Count your blessings, appreciate those you hold close, and to remember the true spirit of the season. But I also want you to expand that gratitude towards yourself. The most profound and foundational form of gratitude we can cultivate is gratitude for the body that carries us through the season, and the self-care that honors its incredible work. Our bodies are vessels of our joy, comfort, strength; they are our constant companions! In our busy lives, especially during the holidays, we often treat our bodies as machines and push to the limits. Let’s redefine gratitude this holiday season and make it an act of self-care! True gratitude is not just a moment of thanks; it’s a daily, mindful practice that translates into how we treat ourselves. Here’s how you can make gratitude for your body the most important holiday tradition: The Gift of Rest In the lead-up to the holidays, usually the first thing to be sacrificed is sleep. We stay up late finishing the final touches of a hotdish, wrapping gifts, baking cookies, and even everyday tasks. However, every hour of lost sleep is a debt we incur with our bodies. Practice gratitude for your body by honoring its need for sleep. Thank your body for all it has done that day then allow it to enter a state of restorative rest every night. Prioritize a regular sleep schedule and a relaxing bedtime routine. Rest really is a non-negotiable when it comes to self-care. Mindful Nourishment Holiday parties are a minefield of delicious temptations, and often, so are our own kitchens. Many of us know this cycle too well: the pressure to eat everything in sight, followed by guilt, then vows of “New Year, New Me” unrealistic goals. This year, be encouraged to practice mindful eating as a form of gratitude. Instead of approaching food with a “good” or “bad” mindset, approach it with appreciation. Thank your body for the ability to taste and enjoy the richness of holiday meals. Savor each bite and listen to your body’s signals of hunger and fullness. Don’t feel guilt about indulging in a treat. Acknowledge that food is a source of joy and connection, and thank your body for the ability to process it as fuel. This is far more powerful than self-deprivation and judgement. The Joy of Movement With colder weather and busy schedules, regular exercise can take the back burner. Whether we don’t have the time or see it as a chore, body movement is an important part of gratitude. See movement not as a punishment, but as a joyful celebration of what your body can do. Go for a walk and be grateful for the strength in your legs. Dance to your favorite holiday tunes and be thankful for your body’s rhythm and energy. Stretch in the morning and appreciate the flexibility in your joints. This form of gratitude honors your body’s strength and vitality, not its flaws. The Power of Presence Our bodies are living in the present, but our minds are often lost in the past or into the future. The holidays are the ultimate test of our ability to be present. We are so consumed by what’s next that we can miss the magic of what is happening right now. This year, practice being fully present in your body and in your surroundings. When you’re decorating the tree, feel the texture of the ornaments in your hands and the smell of the fresh pine tree. When you’re hugging a loved one, feel the warmth of their embrace. When you’re listening to holiday music, feel the vibrations in your chest. Grounding yourself in your body allows you to fully experience the moment. How Massage Is the Ultimate Gift of Gratitude to Your Body Amidst the hustle and bustle of the holiday season, our bodies can take quite a toll. Massage is more than just a luxury; it is a profound act of gratitude for your body! This dedicated time to quiet the noise and give back to the physical form that has worked so hard to carry you through the year. In your session, tension will be released and your nervous system will be calmed. The conscious decision to take this time for yourself is a gift of self-worth and thankfulness. By allowing this healing time, you are actively acknowledging that your well-being is not an after-thought during the holiday season. It is the gift of presence, peace, and a quiet moment of gratitude that will resonate far beyond the treatment tables. Now is a good time to note that our holiday gift prices are now available for purchase! Give the restoring gift of a massage on to others with our amazing specials! When we shift our focus from external to internal gratitude, we give ourselves the greatest gift of all! By honoring our bodies, we are not just practicing a powerful form of self-care, but creating a foundation of peace and resilience that will carry us well into the new year! If you’re ready to give the gift of self-care and restoration to yourself this season, book your massage now!
 The leaves have changed and some have already begun to fall, which means the dread of the days becoming shorter and the nights getting longer is arriving. For some, this change is just an inconvenience. For others, it is the marker of a bigger struggle: the challenge of getting restful sleep. As the daylight dwindles, melatonin is naturally produced in our bodies. This hormone regulates sleep! However, this release usually isn’t enough to counteract the disruptive effects of reduced light exposure, changes in routine, or increased stress. These disturbances can cause frequent waking, trouble falling asleep, and even a pervasive sense of fatigue after a night's sleep. As the nights get longer, don’t underestimate the power of a massage and what it can do to benefit your sleep schedule! It’s more than just relaxing, which may be a selling point on its own, but it has real physiological and psychological benefits! There is a complex series of physiological responses that occur when a therapist is massaging those muscles, and they directly correlate with sleep. One of the ways that massage improves sleep is that it stimulates the parasympathetic nervous system, which is our system that helps us rest as well as regulates our fight-or-flight response. When the parasympathetic system is activated, our heart rate slows, blood pressure decreases, and our breathing deepens and becomes more regular. When the shift from a state of heightened alert to one that is calm and relaxed is vital for preparing the body for sleep. When you feel that wave of relaxation during a massage, that’s the parasympathetic system at work! Massage also directly impacts our neurochemical balance. Massage has been shown to increase the production of serotonin, which is the neurotransmitter crucial for the feelings of well-being and happiness. Serotonin also is the hormone that our bodies rely on to signal sleep. As you unwind on the massage table, you may notice a natural boost that makes you feel content and perhaps even sleepy. Plus, massage reduces cortisol levels, which is the body’s primary stress hormone. When you have high cortisol levels, you typically have trouble sleeping due to insomnia or disrupted sleep patterns. Lowering those cortisol levels with massage helps quiet the mind, making the transition to sleep smoother and more effective With the days growing shorter and the nights getting longer, there can be a negative impact on your mental health as well. Feelings of sadness, anxiety, and even seasonal depression are normal feelings, but it is important to be aware of it and get help if you need it. Sometimes the therapeutic touch of a massage can give a sense of comfort and soothing when having feelings like this, and helps you detach and disconnect from your thoughts. This can be a powerful antidote to the mental unrest that leads to sleepless nights. The sense of peace that extends long after a session can significantly reduce feelings of isolation and stress, which allows for your body to fully rest. As the sun sets earlier and earlier, it is also important to establish a consistent pre-sleep routine. Incorporating a regular massage into this routine is a great way to ensure your mind is calm and body is relaxed. The shift in physiological and psychological states due to a massage sets the perfect foundation for nights of restorative sleep. Whether you are or are not struggling with the change of seasons, massage is a great thing to consider when wanting sleep that will improve your quality of life. It’s an investment into your well-being; proving your body and mind with relaxation and support. Don’t let your sleep schedule change along with the season, embrace the change and allow massage to give your comfort and balance. The holistic approach of a massage improves your overall well-being psychologically and physiologically. Book today to get the most out of sleep, your body and mind will thank you.
 It’s that time of year again - spring cleaning! For some it is a great time to refresh and start off the warm weather. For others, it is a time filled with anxiety and feeling overwhelmed. Whether you feel great or terrible about this time, it is important to treat your body with kindness and listen to these ergonomic tips! Postures There’s no surprise that posture plays a huge role in spring cleaning. Bending over, kneeling, reaching above your head, and lifting are just a few examples of the many different positions your body is going to be in when cleaning and organizing. When bending over and lifting, make sure to hinge at the hips and knees and keep your back straight. Especially when lifting, make sure that you are lifting with your knees and not your back. Also hold the item as close to your torso as possible, this allows for your back to not take the brunt of the work. Do not twist when bending as it can strain your back. If you’ve ever knelt for a long period of time, you know that it can get painful! It is not recommended to kneel for extended periods as it places pressure on the knee joints, blood circulation, and can cause muscle strain. If possible, use knee pads and change positions frequently. When reaching above your head, it can be dangerous for your shoulders. To reduce hazards, try to get as close to the object beforehand (by using a step stool or ladder) and try to not raise your arms higher than 90 degrees. Maintain a neutral spine and do not reach for/put up something that is heavier than you can casually lift. Pace It is easy to work ahead and try to get things done as quickly as possible, however, it is not easy on the body to do this. Take your time, if anything, this will make sure you don’t miss a speck of dust! Taking your time will ensure that you don’t miss your body’s cues of overworking or injury. Taking a few seconds to stretch your arms, legs, hands, neck, and back will make sure that they don’t tense up. Avoid doing too much at once, and not doing the same type of projects at the same time. Switching up activities gives your body a break. Tools We all have particular favorites of cleaning tools, but are they the right ones for your body? Heavy vacuum cleaners and short brooms and mops are not ideal for your body, as you have to lean, push, and awkwardly move to cause potential strain on your body. To ensure proper body ergonomics, vacuums should be lightweight and have adjustable handles and attachments. Mops should also be lightweight. Dusters and scrub brushes should have extendable handles to avoid bending and reaching. Consider getting a dustpan with a handle so you don’t have to bend over. Don’t forget about skin health! A lot of chemicals that are used for spring cleaning are extremely damaging to the skin. Consider using more natural products, or at least wear gloves and long sleeves to avoid contact with those chemicals. Take Care of You Spring cleaning, while refreshing, can be physically demanding. It's crucial to prioritize self-care to ensure your body stays fresh, too! After a long day of decluttering and scrubbing, treat yourself to a massage. This can help alleviate tension, reduce soreness, and promote relaxation. Consider it spring cleaning for the body! Ready to take on the cleaning and prep for summer? Contact us to book your massage today!
At Living Touch Massage, we know the importance of a healthy routine. Jogging and power walking are fantastic ways to get your heart rate up and burn calories, but it's crucial to prioritize proper form to avoid injury. Here are some extended tips to keep your body aligned while you hit the pavement:  Sole Support: Invest in the Right Shoes
Running and walking both put stress on your feet and ankles, which can travel up your legs and cause lower back pain. Fight back by wearing shoes specifically designed for your chosen activity. Don't skimp! Change your shoes regularly, typically every 300-500 miles for running shoes and every year for walking shoes. Consider having a separate pair specifically for your workouts. Proper footwear provides cushioning, arch support, and stability specific to the demands of jogging or power walking. Uneven Terrain? Be Mindful of the Grade When you're out jogging or power walking, pay attention to the incline of the road. It's easy to overlook, but even a slight crest can have consequences. As you walk or run on an uneven surface, one leg is often lower than the other. This can lead to imbalances in your hips, knees, and even your neck over time. To avoid these issues, prioritize flat paths whenever possible. If you must walk on an incline, try to alternate directions on your route so that each leg gets equal work on the incline and decline. Level Up Your Walk: Seek Flat Surfaces While nature trails might seem like a scenic alternative to sidewalks, they often come with uneven terrain. This can be a nice occasional change of pace, but for consistent exercise, it's generally better to stick to level surfaces like sidewalks or tracks. This will help you maintain proper form and reduce the risk of developing pain in your back, hips, and knees. Listen to Your Body: Warm Up, Cool Down, and Stretch Just like any workout, proper warm-up and cool-down are essential for jogging and power walking. Dynamic stretches like leg swings, arm circles, and lunges will prepare your muscles for movement and help prevent injuries. After your workout, dedicate time to static stretches that hold each pose for 20-30 seconds to improve flexibility and reduce muscle soreness. Form Matters: Maintain Proper Posture While you're out there, focus on maintaining good posture. Here's the key:
Don't underestimate the importance of staying hydrated! Drink plenty of water before, during, and after your workout. You may also want to consider a sports drink for longer walks or jogs, especially in hot weather. Additionally, fuel your body with a healthy snack beforehand and replenish your energy stores with a balanced meal afterward. Living Touch Massage: Here to Help You Keep Moving Whether you're a seasoned jogger or a power walking newbie, prioritizing proper form is key to preventing injuries. By following these tips and listening to your body, you can keep your walks and jogs enjoyable and pain-free. And if you do experience any discomfort, Living Touch Massage os here to help. We can provide targeted relief, identify areas of tightness that may be contributing to pain, and offer advice on how to prevent future issues. Let's keep you moving comfortably! If you are a working person in 2023, you know that productivity is king in many facets of life. Your boss expects increases in productivity, and often we project high productivity within our personal lives when it comes to maintaining our social life, homes, families, etc. With all of the demands of everyday life, a person can begin to feel overwhelmed, and burnout can occure. The solution to this is very simple, but for many, it doesn’t seem possible. That solution is rest. While the question of productivity vs rest came to light during the madness of 2020, it has been something bubbling up for a couple decades now. It’s almost become a question of “does taking time to rest make you a lazy person?” Our answer is no. You are a living breathing entity. Our bodies are not made to be worked to the bone day in and day out. It’s essential for not only our physical health, but our mental health, to be able to sit back and rest. Rest your body. Rest your mind. You are not a robot.  Why has rest become seen as a sign of weakness or laziness? We live in a productivity obsessed culture. Taking breaks can make one feel lazy or immoral because that is valuable time that we could be dedicating to output. In fact, most people directly link their output or productivity to their worth as a person. If you think about a day where you have nailed a presentation, closed a big deal, or made a really good proposal, you feel like you’re on top of the world. You have that sense that you’re a person of value, and worthy of your keep. On the other hand, days when you feel sluggish, your output may not be as high, and you can start to wonder why your boss keeps you around or that you’re just not good at whatever it is you do. So you end up pushing through those days to reinforce that you are valuable. This can become a toxic cycle if gone unchecked, and can lead to a decline, not of quantity, but the quality of your work. Your brain is a muscle
If you’ve ever been to the gym, you know that between each workout, and even between each set within a workout, you need to plan time to rest that targeted muscle group. Biologically, it is essential to get the results you want. If you don’t take these breaks, your muscles deplete and you can’t eek out another rep. Your brain is no different. When you mentally extend yourself, your brain begins to slow down, and doesn’t make connections as easily as when it is “working fresh”. At this point, your work or your relationships begin to suffer. Just because you're producing, doesn’t mean you’re fully present, and it doesn’t mean what you’re producing is at a standard that is worthwhile. Rest is essential to your brain so it can function properly. It’s time to reframe the need for rest. It is not taking away productivity. It is enhancing your productivity! Whether your version of rest is a nap, a walk, taking a bath, reading a book or our personal favorite, Getting a massage; they are all in service to improved health, creativity and productivity. After all, even God took a day to rest! As the leaves will soon begin to change and we enter a new season, it is a great time to sit back and reflect on where we are in life. If the summer I’ve experienced is any indication of positive changes, my reflections will be amazing.
For those of you who haven’t met Dave yet, allow me to gush about my new husband just a little bit! As I mentioned, he has been working for Sanford Medical for 22 years, currently in the Sanford Hospital Cardiac Care Unit. In addition to his full-time position, he is attending Northwest Technical College to earn his diploma in HVAC/plumbing . Quite active, Dave enjoys all sorts of outdoor activities: hunting, fishing, hiking, kayaking, skiing, biking. He truly has a zest for life that is just contagious! We laugh a LOT when we’re together, and it’s been a joy to find a kindred spirit where we both really enjoy each other’s company, a very important building block to a successful marriage!
Looking towards the future, we continue to grow and not just by the size of our family! As I mentioned, Dave is going to school for HVAC/plumbing, but I have also been furthering my own education! I have always been a lifelong learner, and value education and the positive changes it can bring. I have been pursuing a degree in Biomedical Engineering. Don’t worry, this does not mean I am moving on from Living Touch Massage! The knowledge and experience I have gained over the years as a bodyworker has inspired me to find additional avenues to help people. As I merge into these new stages of life, my passion to work with people and their wellness will continue to be my focus and delight. Massage will always be part of my inspiration and a core value. As we grow and adjust to the changes throughout life, for me, massage will always be a part of who I am.
A restful night's sleep is often something that can be elusive for many of us. Between 10% and 30% of adults struggle with chronic insomnia. It is believed between 30% and 48% of older adults experience insomnia. Many people simply acclimate to their situation, and live life constantly tired. While this may work for them, we don’t recommend it. Being well rested shouldn’t be unattainable for anyone. We’ve put together a list of some recommendations that we hope will help you get the rest you need so you may live a full, happy, WELL RESTED life!   Put yourself on a sleep schedule
This one seems obvious, but is it something you’ve tried? If so, do you close your eyes once you’re in bed, or do you find yourself scrolling social media? I think that most parents, especially those with babies or young children, would agree that getting their children on a sleep schedule makes their lives easier. Not only does it help mom and dad get into a routine for themselves to accomplish their parental duties, it is vital if you want to curb those sleepy eyed temper tantrums from the little ones. Implementing a sleep schedule for yourself is doing the same thing, although we hope you’ve learned to manage your emotions a tad more than a toddler! Even so, adults can also get very cranky and short with others when not rested. Seven hours is the recommended amount of sleep for a healthy adult. Most people don’t need more than eight hours to be well rested. If you can, go to bed and get up at the same time every day, even weekends to reinforce your body’s sleep-wake cycle. If you find yourself not falling asleep within 20 minutes, get up and do something relaxing. Pick up a book, and read a chapter. Listen to some calming music. Anything to help lull you into a sleepy state, and go back to bed. Repeat as needed, but maintain the sleep/wake up schedule you’ve set for yourself. Pro tip: Cut off all electronic stimulation a half hour before your bedtime. Monitor what you’re consuming throughout the day Discomfort from either eating too much OR not having eaten enough could be keeping you awake. Caffeine, alcohol, and even nicotine can also be major factors too. Stimulants can take hours to wear off, and are likely hindering your sleep, and while alcohol can make you sleepy at first, but when it metabolizes while you’re asleep it can wake you up. Everyone’s experience will be different based on your history, but pay attention to your body, and make adjustments to see if they have any impact. Your bedroom. Is it set up for rest? The space where we sleep has a huge impact on how we sleep. Is your bedroom set up to be a place of rest, or is it chaotic? An ideal set up for your bedroom is dark, quiet, and cool. Any light, or noises (except for white noise) can really mess with your ability to sleep. Our body temperatures naturally drop during sleep. A cooler room will assist in getting you to sleep, and more importantly, STAYING asleep. Light also has the same effect, especially if you’re not a heavy sleeper. Black out curtains can help eliminate as much light as possible. The condition you keep your room in is key as well. We’re not saying that it needs to be completely sterile, with everything in its place. We know that’s not realistic for everyone. However, it is hard to be restful surrounded by chaos. Tidy up your room and give it a try! Make time for physical activity every day If you have a job at a desk, or something that doesn’t require much physical exertion, you’re probably mentally tired by the time you get home, but not physically tired. It’s important to get your body moving. Sleep is meant to repair our bodies, however, if your body doesn’t need to be repaired from lack of activity, it might be cheating you out of valuable sleep time! Try getting outside for a little while each day to move your body. It doesn’t have to be major. A half hour in the garden, maybe an hour long walk. Something to trick your body into being physically tired is what you’re looking for. Are you a bedtime worrier? If you’re like me, bedtime is when you tend to reflect on the day you just had, and start thinking about the day ahead. If your daily life is busy, you probably find yourself already worrying about tomorrow, and making a to-do list in your head while you're laying down waiting to go to sleep. In my experience, those thoughts can swirl around inside your head for hours on end. Work on those worries and concerns before bed. Keep a notepad and pen on your nightstand. Get them out of your head and onto paper so those thoughts are waiting for you when you wake up, but aren’t swirling around in your head while you try to fall asleep! You may need some deeper stress management work as well. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety. A worried mind is hard to get to rest. Instead of kicking the can of stress down the road for tomorrow, do yourself a favor and deal with it today. Closing thoughts As you can see, there are a variety of reasons that can be preventing you from getting the sleep you need and deserve! Try out a few of our suggestions to see if they could help you out! Just remember that your sleep habits are ingrained within your body, and whatever you try, give it a reasonable amount of time before trying the next thing. Until our next blog, Take Care! Mental self-care relates to any activities or routines that can help individuals maintain good mental health and support their well-being. Like any form of self-care, this can take shape in a variety of ways. Some types of mental self-care include mindfulness, self-reflection, setting boundaries, seeking support, engaging in hobbies and interests, getting enough sleep, and practicing self-care rituals routinely.  Mindfulness:
Mindfulness is paying attention to the present moment with curiosity and without judgment. It can help promote mental self-care through reduced stress, improved concentration, increased self-awareness, and enhanced emotional regulation. Mindfulness practice can promote overall well-being by increasing positive emotions, such as happiness and gratitude. It can also aid in developing self-compassion by helping create a kind and non-judgmental attitude towards yourself. Overall, mindfulness practice can help to develop a greater sense of self-awareness and self-compassion, reduce stress and anxiety, and improve overall mental well-being. As humans, we are wired to crave connection, to create deep lasting bonds; be that with a social circle, or just a social life in general. It is important to keep people around us as a support group or network. It’s part of how we develop as humans, and a tool we can use to manage our mental health state.
When was the last time you nurtured your spirit? We tend to focus a great deal of our energy and time nurturing the physical body through diet and exercise, but our spiritual health is often forgotten, ignored, or pushed to the back of our minds when we need to focus on something else.
What Is Spiritual Self-Care?
Spirituality has different meanings for everybody, usually influenced by the ideologies you grew up with. Many associate spirituality with religion or cultural traditions. Observing rituals, attending religious services or ceremonies, and studying religious texts are types of spiritual self-care for billions of people around the world. For others, the concept of spirituality is experienced in nature, in personal relationships, or within oneself. It could be through art, music, and dance; anything that is meaningful and kindles a sense of sacredness, even if only felt by the individual. Spirituality is a personal practice. No matter what path is chosen, they all converge upon something you desire on some level—the need for connection, purpose, and happiness. |
