"Massage and movement stimulates circulation. Life is in the blood. The body repairs itself when it is functioning optimally. Increased circulation enhances youthfulness and vitality. Everyone needs massage and movement on a regular consistent basis to be optimally healthy. " author unknown

I wanted to share this quote with you because there is so much truth in it. There are as many types of massage as there are massage therapists.Individual and unique yet with common threads running throughout the modality called therapeutic massage.  It simply is one of the best ways to support your precious body in true wellness.

Let’s look at some information about the benefits of massage and movement….
Physical and mental oxygenation through movement and massage can increase  your energy and focus, can raise your metabolic rate, can improve your blood circulation and can activate your lymphatic system’s detoxification.

The mind moves into alertness and mental focus. Your natural chi or life force energy, can be stimulated and enhanced. It can help eliminate stress.

The brain can also move into an Alpha state which thereby creates a peaceful, meditative state of calmness, mind/body healing and wellness. Often after massage or meditative movement we can find ourselves in an altered state.

•  Reduction in muscle soreness, tension, stiffness, body aches and pains.
• Improved flexibility of muscles and joints, more limber – spinal alignment.
•  Improved function and regulation of internal organs and body systems.
•  Improved circulation of the blood – activated lymph drainage and detoxification.
•  Alleviation of stress related conditions – headaches, anxiety, depression.
•  The brain shifts into a relaxed Alpha brainwave state – mental focus.
  
• Steady weight loss correction if under or over weight, or menopausal (plus diet adjustment).
  
• Sound, restful sleep – increased energy, a wonderful sense of well-being.

These are just a few of the benefits one can receive from consistent movement and massage.

If you have never received a massage or do not have gentle movement built into your daily life, please consider exploring this wonderful modality.

©2011 Self-Health Essentials LLC

Nutritional Solutions for Depression and Mood Disorders Part II

Depression and mood disorders are characterized by extreme feelings. These feelings can include feelings of dejection, sadness, and emptiness. Symptoms can include poor appetite accompanied by inadequate diet and weight loss, or increased appetite with weight gain: insomnia or excess sleep; changes in usual activities; loss of interest; fatigue; loss of concentration and feelings of worthlessness or inappropriate guilt.

In certain cases depression is indeed appropriate to a life event. To be diagnosed as depression, the depressed state must  be experienced for at least one month and should be defined as inappropriate to one’s life’s events. The causes of depression are categorized as psychological, sociological, biochemical or physiological. Specifically, they can include an overreaction to one’s life’s events or to stress, lack of sunlight during the winter months (Seasonal Affective Disorder), poor diet, nutritional deficiencies, hormonal imbalances, allergies, environmental and microbial factors or any serious physical disorder.

Good nutrition is a vital part to appropriate psychiatric care. Studies have shown that nutrients can profoundly influence biochemistry and brain activity. Among nutritionally oriented doctors, it is believed that diet is often the cause of depression and that our Western diet –which emphasizes junk food, snacking, processed foods and poor eating styles- is the primary contributor to mood disorders.

Some Nutritional Lifestyle Suggestions

vAvoid Caffeine and sugar. Research is showing many individuals experience a wonderful lift emotionally after eliminating caffeine and sugar from their diets.

vIncrease your consumption of tryptophan-rich foods. L-tryptophan is an amino acid that essentially is responsible for the production of serotonin, which is the part of our brain chemistry that can elevate mood and assist in normal sleep. Research has shown that in depressed individuals, the transportation of tryptophan maybe inhibited. A complex carbohydrate rich meal has been shown to facilitate the body’s ability to absorb tryptophan. Some tryptophan rich foods include turkey,raw  milk, bananas, figs, and dates.

vAvoid over processed and rancid fats. Bad fats can inhibit the synthesis of neurotransmitters in the brain,and can cause the blood cells to clump together resulting in poor circulation to the brain. On the other hand, healthy fats, like organic extra virgin olive oil, organic virgin coconut oil, raw organic butter and avocados ensure vascular flexibility and improved circulation.

v  Eating quality proteins that contain essential fatty acids can increase alertness. Some foods that contain essential fatty acids are wild caught salmon, sardines, organic almonds and sunflower seeds. Please make these organic whenever possible.

vIncrease your exercise. We keep hearing that gentle exercise done 3-4 times a week will make a great deal of difference in one’s ability to balance a mood disorder. Studies show a decrease in depression with an increase in movement and exercise.

vStudies have also shown the benefits of appropriate supplementation with whole food vitamins, systemic enzymes, Essential Fatty Acids and minerals. Why Ziquin

We at Self-Health Essentials support you in making these simple action steps in gaining balance and peace of mind. Please know this information is not intended as a substitute for consulting with your health care provider.These are suggestions to begin as you gather your many resources.