Stress is a natural human response that enables the body to cope during certain situations. There are three phases to our stress response:
So you have checked out my tips for having a good night’s sleep and you still aren’t sleeping well, so what can you do? First remember that we are very resilient and our bodies are built to cope with the odd poor night’s sleep. We have an inbuilt ability to deviate from the “normal” pattern of sleeping which can be a big advantage in today’s demanding world. Napping If you imagine your cave man ancestors, with predators lurking around it wouldn’t always be possible to find a nice comfortable cave and sleep for 7 or 8 hours! There is evidence that hunter-gatherers slept in short bursts of time throughout the day. This sleep pattern is still around today in babies and young children. In 2002, Ellen MacArthur competed in the Vendee Glob and set a new world record for fastest circumnavigation of the globe as a solo sailor. During this 72 day race she had 385 naps the longest of which lasted 35 minutes. So if you don’t have time for a long sleep or aren’t sleeping well, try napping! Keep your perspective Research has shown that people with SAD or depression often spend more time in bed, but not actually sleeping — leading to misconceptions about how much they sleep. So while I would not recommend watching the clock – as it only makes people more concerned about not sleeping, it is useful to examine your thoughts about sleep. For most people not being able to sleep properly is a temporary setback—uncomfortable and mildly debilitating, yes—but remember you WILL sleep again. Insomnia Insomnia is usually a symptom, typically secondary to something else. It is best characterized as the inability to fall asleep, stay asleep, or waking too early in the morning. These types of sleep disruptions are often indicators of other medical or psychological problems, such as sleep disorders or depression and anxiety. Insomnia symptoms that last longer than 30 days are usually identified as “chronic” or severe. Treatments for Insomnia Cognitive behavioral therapy, or CBT, has become widely used to treat many symptoms of insomnia and is especially useful for relieving chronic or severe insomnia symptoms. Alternative therapies such as melatonin, valerian, acupuncture and other holistic or compliment treatments including reflexology are also being used for insomnia.
In part 1 on the discussion of the mechanisms of healing I explored the range of opinions on how Reiki works. I want to continue this discussion by focusing on some interesting research which supports my belief that I act as a channel for universal energy when I am giving Reiki treatments. During the 1980’s, Dr Robert Becker, Dr John Zimmerman, and Max Cade each investigated what happens whilst people perform therapies like Reiki. They found that not only do the brain wave patterns of practitioner and receiver become synchronised in the alpha state, but they pulse in unison with the earth’s magnetic field, known as the Schuman Resonance. During these moments, the biomagnetic field of the practitioner’s hands is at least 10000 times greater than normal, and not as a result of internal body current. The synchronisation between practitioner & receiver in the alpha state allows left-right balance, and stimulates deep relaxation and meditation. Which explains why all my clients state Reiki is very relaxing. Toni Bunnell (1997) suggests that the linking of energy fields between practitioner and earth allows the practitioner to draw on the ‘infinite energy source’ or ‘universal energy field’ via the Schuman Resonance. Professor Paul Davies and Dr John Gribben in The Matter Myth (1991), discuss the quantum physics view of a ‘living universe’ in which everything is connected in a ‘living web of interdependence’. References Zimmerman J., ‘New technologies detect effects of healing hands’, Brain/Mind Bulletin, Vol 10, No 16. Sept 30, 1985. Becker, Robert O. ‘The Body Electric: Electromagnetism and the Foundation of Life’, Pub: William Morrow & Co. Inc. 1985 Bunnell T., ‘A tentative mechanism for healing’, Positive Health, Nov/Dec 1997. Cade M. & Coxhead N., ‘The Awakened Mind;Biofeedback and the Development of Higher States of Awareness’, pub: Element Books, 1996 (reprint).
First let me reassure you if you haven't been to us before that we don't do any unnecessary nakedness. If you want you can wear gym shorts but it is no necessary. On your first visit you will be asked to fill out a consultation form and we will discuss why you booked. At the start of subsequent treatments we may ask you about your response to our last treatment or if there has been a long gap, your reason for booking. If there has been a significant gap we may ask you to fill out a consultation form again, especially if it has been archived. While we are all able to use oils, we tend to use a sports wax as it doesn't stain your clothes and it is odorless and one brand we use is nut free too. During the massage we will use fingertips, knuckles, hands, elbows, and forearms to treat you. You may be asked to breathe deeply as we works on tense areas. Most of our clients want deep pressure. However there are times when we need to use a lighter sustained pressure on some restrictions to achieve a myofascial release. We may get you to move position on the massage bed to give us better access to certain muscles or to treat the opposing muscle. For example, if we have worked on your upper back we may need to open up your chest, particularly your pec muscles. We may stretch your muscles ourselves or ask you to move your body in a certain way to stretch it or to see how it reacts to the movement.
Following on from my previous tips, here are a few more:
A lot of clients visit it us in clinic with tense muscles, which over time can lead to achy muscles and this in turn can then lead to episodes of muscle pain. Muscle tension refers to the condition in which muscles of the body remain semi-contracted for an extended period. Muscle tension is frequently caused by the physiological effects of stress. Massage is well documented to reduce muscle tension (see top two references). In addition what is also known to help are
Previously I discussed how dehydration & lack of sodium or potassium may cause muscle cramps. I now want to explore other nutritional factors. Calcium Calcium plays an essential role in muscle contractions. Some active people report their problem with cramping disappears when they boost their calcium intake. This anecdotal evidence is disputed by scientists who state that when dietary deficiencies of of calcium occur, calcium is released from the bones to provide what the body needs for proper muscle contraction. If you are plagued by muscle cramps, it may be worth trying to increase your intake of dairy or other calcium rich foods to see if it helps. Magnesium Just as muscles need calcium to contract they need magnesium to relax. Roffe et al demonstrated that magnesium helps reduce leg cramps that occur in the middle of the night.
Reference
Roffe C1, Sills S, Crome P, Jones P (2002), Randomised, cross-over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps. Med Sci Monit. 2002 May;8(5): p326-30.
Previously, I discussed what carpal tunnel syndrome is and how desk based workers have an increased risk. So what can you do to help youself:
According to Arthristis research Uk, many of the 4.5 million people in the Uk with osteoarthritis of the knee, suffer with chronic knee pain. This includes my dad, so this piece of research caught my attention. A group of researchers from Standord University working with counterparts in China conducted a review of 19 randomised control trials to examine whether accupuncture was effective for knee pain. They considered both the visual analogue scale (VAS) of measuring knee pain and Western Ontario and McMaster Universitities Osteoarthritis Index (WOMAC). They concluded that accupuncture can be effective in relieving chronic knee pain 12 weeks after treatments. Reference , et al Updated systematic review and meta-analysis of acupuncture for chronic knee pain.
Given the high prevalence of infertility as well as vitamin D insufficiency in otherwise healthy young women and men and the possible link between vitamin D and human reproduction, is being researched by scientists. Vitamin D has been well-known for its function in maintaining calcium and phosphorus homeostasis and promoting strong bones and teeth. There is some evidence that in addition to sex steroid hormones, the classic regulators of human reproduction, vitamin D also modulates reproductive processes in women and men. It is well known that Vitamin D peaks in the summer months and drops in the winter months in the Uk and other northern countries that have fewer hours of day light during the winter months. In these northern countries the conception rate is decreased during the dark winter months; it peaks during the summer leading to a maximum birth rate in the spring. In women with polycystic ovary syndrome (PCOS), low 25-hydroxyvitamin D (25(OH)D) levels are associated with obesity, metabolic, and endocrine disturbances. Polycystic ovary syndrome is a common cause of infertility. Researchers concluded that vitamin D supplementation might improve menstrual frequency and metabolic disturbances in those women. The same researchers suggested vitamin D might influence steroidogenesis of sex hormones (estradiol and progesterone) in healthy women and high 25(OH)D levels might be associated with endometriosis. In men, vitamin D is positively associated with semen quality and androgen status. Moreover, vitamin D supplementation might increase testosterone levels. It should be noted that Vitamin D supplementation can't treat infertility alone, but is a safe and cheap treatment, which has been shown to boost fertility in men and women. In addition there is limited evidence that vitamin D exerts some effects on the outcome of IVF treatment. Finally vitamin D deficiency among pregnant women has been associated with elevated risk for other pregnancy complications such as preeclampsia and bacterial vaginosis. References Rojansky N,Brzezinski A & Schenker JG. Seasonality in human reproduction: an update.Human Reproduction 1992 7 735–745. E Lerchbaum & B Obermayer-Pietshc, Mechanisms in Enocrinology: Vitamin D and Fertility: A systematic review. Eur J Endocrinol May 1, 2012 166765-778
Bodnar LM, Catov JM, Simhan HN, Holick MF, Powers RW & Roberts JM Maternal vitamin D deficiency increases the risk of preeclampsia. Journal of Clinical Endocrinology and Metabolism2007 92 3517–3522.
Bodnar LM, Krohn MA & Simhan HN . Maternal vitamin D deficiency is associated with bacterial vaginosis in the first trimester of pregnancy. Journal of Nutrition 2009 139 1157–1161
