YOUR HEALING KNEADSDEC 2018

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Bodywork & ExerciseIncrease Body Awareness While Increasing Your ActivityRuth Werner

Moderation is key when beginning a new exercise program

The hardestarithmetic tomaster is thatwhich enablesus to count ourblessings.-Eric Hoffer

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

Bodywork & ExerciseSkin Care Through Changing SeasonsThe Sunshine Vitamin

You have to give us credit: as a culture,Americans are incredibly interested ingetting fit. We invest every year in newdiets, exercise programs, andsupplements for weight loss andimproved energy. Low-range estimatessuggest that Americans spend about $2.6billion each year on gym membershipsalone.We also tend to pitch full speed into anygiven commitment. If we're going to getfit, by golly, we're going to do it now,regardless of how long it took us to getinto our current state. We don't dothings by half measures, and moderationis not in our nature. So how do we keepourselves injury-free while honoringour commitment to exercise and gethealthy?

Does It Have to Be All or Nothing?We all know that starting an exerciseprogram doesn't actually mean we'llfinish it. When we throw ourselves intoan ambitious new routine, we are likelyto overdo it and get hurt. Then, we getdiscouraged, and may give up entirely,only to start the cycle over in anotheryear or so.Overdoing things in the gym or on the

sports field seems to appeal to ourcompetitive spirit--especially when we'resurrounded by others who all seem to bedoing better than we are. Combine thiskind of human drive with poorly trainedathletic trainers who give bad adviceabout form, pacing, and effort, and wehave a recipe for potential problems.Exercise is only effective when it occurswithout injury. Any new exerciseprogram requires some caution, even ifit is comparatively easygoing. And morechallenging programs are safest andmost successful when new participantsbuild up their activity levels carefully andreceive excellent guidance about form.

When It Goes WrongWe accrue musculoskeletal and fascial

injuries throughout our entire lifespans.In the best circumstances, they heal well,with a minimum of internal scar tissue,and function returns to practicallynormal levels. When things are ideal,that sprained ankle you got playingsoccer at age 12 doesn't affect yourability to walk in your 30s. The lumbar

Massage can get you back on track following an exercise-related injury

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strain you got from picking up the heavylaundry basket 15 years ago resolved well,so at 62, it won't hinder your golf game.We are able to adapt to minor injuries,and we learn how not to exacerbatethem.But when we introduce a new exerciseprogram, especially if that exerciseprogram is more demanding, ordemanding in different ways than wehave experienced before, we risk theflaring up of old injuries. Scar tissuedoes not have the weight-bearingcapacity of healthy muscle or connectivetissue. This is when that old sprainedankle may make itself known, and thatweakness in your back will definitely haveopinions about your new routine.Sometimes you might feel like your newcommitment to fitness was not the bestidea.

Injuries Can Happen Any TimeCrossFit is one program that gets a lot ofattention because of its reputation forbeing especially demanding. But anytype of exercise can lead to injury ifcorrect form is not observed. Zumba,Jazzercise, and other dance-likeprograms bring a risk of foot and leginjuries, including sprained ankles,plantar fasciitis, and stress fractures,because the risk for twisting at the kneeis so high.If you aren't paying close attention toyour own limits, even yoga can be asource of soft-tissue injury: delayedsoreness, problems at the neck andsacroiliac joints, or other injuries. Onemassage therapist reported seeing severalinjuries related to a prolonged yogaheadstand, probably in a student whowas not ready for this challenge.

How Can Massage Help?Massage can help you deal with pain orsoreness from your exercise regimenand can also help shorten recoveryperiods so you can train moreefficiently. Although massage therapistsare not primary care providers, andcannot diagnose conditions or prescribespecific treatments, your therapist maybe able to offer excellent advice fordealing with a fitness-related injury. Heor she may also have suggestions aboutwarm-ups, cool-downs, and postexercisestretching, or be able to point you to anappropriate coach or other professionalfor specific exercise needs and to helpprevent future injury.The incidence of exercise-related injury

has a lot to do with people not payingattention to their own needs. One of themany things massage therapy offers topeople who want to become healthierand more fit is the chance to becomemore aware of your own body in apowerfully positive way. Increased bodyawareness and self-appreciation may bethe best tools for helping you increaseactivity levels without hurting yourself.In this way, you can reach your goalswith power and joy, rather than withpain and injury.

Ruth Werner is a former massage therapist, a writer,and a continuing education provider. She wroteA Massage Therapist's Guide toPathology(Lippincott Williams + Wilkins, 2013).

Keep your skin looking great all winter long.

Skin Care Through Changing SeasonsKeep your skin looking and feeling great

The Sunshine VitaminShelley Burns

With the change in season, many peoplewill begin to notice a difference in theway their skin looks and feels. Manypeople find that as we move closer towinter, their skin becomes more driedout and flaky. The good news is thereare things you can do to keep your skinlooking good as the seasons change."Winter approaching doesn't mean yourskin has to look dull and dry," saysKatherine Goldman, celebrityesthetician/waxologist and owner of theStript Wax Bar. "It also doesn't meanyou have to turn to chemicals in aneffort to maintain some of your tanthroughout the fall and winter. Thereare much better options available toeveryone who wants to take advantage ofthem."Here are some tips that can help keepskin looking and feeling great as theseasons change:- Dull skin can be countered by havingregular facials. Facials remove dead andflaky skin and help restore a naturalglow. They give skin an overall healthierappearance.

- When winter approaches, it isimportant to moisturize the skin so itdoesn't become dried out. Aftercleansing, follow with an anti-agingserum and apply a good qualitymoisturizer.- Bypass the chemical tans that come intake-home spray bottles and lotions.They usually contain chemicals youshould avoid putting on the skin and willmost likely not provide the natural tanlook most people seek. Tanning boothsalso have risks, so opt for an organicspray tan instead- Go to a waxologist for hair removal, soskin irritation and problems can beavoided. Having hair professionallywaxed will keep the skin smooth andunblemished.- Drink plenty of water to maintainyouthful cells. If the skin doesn't getenough water, it will look aged anddehydrated.- Eat foods like strawberries, tomatoes,salmon, edamame, tea, carrots,broccoli, and avocado, which havenutrients that help protect the skin and

keep it looking great.

In the world of skin health, we focus onways to improve skin quality. We work toprevent acne, cellular damage, dryness,and wrinkles. It is less common todiscuss how a skin-care strategy mayincrease risk of developing other healthconditions.

Skin cancer is one example. To preventskin cancer, we protect ourselves withsunscreen--especially during thesummer months. But by using sunscreenwe are blocking the absorption ofvitamin D, the "sunshine" vitamin.

Vitamin D is fat soluble and containspowerful antioxidant andanticarcinogenic properties that canprevent premature aging and cellulardamage. Solid research indicates thatvitamin D plays a role in reducing therisk of cancer, specifically breast, colon,

and prostate cancers. Vitamin D hasbeen associated with preventing diabetesby reducing insulin sensitivity. It alsoimproves heart health, reduces the riskof multiple sclerosis, strengthens bones,and decreases the effects of seasonalaffective disorder.

Vitamin D can help resolve skinconditions like psoriasis, as it plays arole in skin cell regulation, includingcell turnover and growth. Vitamin D canbe effective in reducing the itching andflaking associated with this disorder.Ultraviolet B (UVB) treatments havelong been used successfully in treatingpsoriasis because UVB produces vitaminD in the body.

Getting between 5-10 minutes of directsun exposure daily on the arms, face,hands, and back (without sunscreen) can

provide enough vitamin D to meet yourdaily requirements, though sunexposure does present a risk. Because itis difficult to obtain enough vitamin Dthrough food, many prefer to usesupplements. Research on the healthbenefits of ingesting vitamin D ledexperts to advise an intake of 25-50micrograms daily.

Shelley Burns is a doctor of naturopathic medicineand campleted studies at the Canadian College ofNaturopathic Medicine. She has certification incomplementary and integrative medicine fromHarvard University.

If you do notbelieve you cando it then youhave no chanceat all.-Arsene Wenger

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

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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

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