Sore Muscles? Exercise More!

Sore muscles are caused by microdamage to muscles.
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It might seem like strange advice, but if your muscles are sore from exercise, exercising more can help relieve them. Sore muscles are caused by tiny injuries to muscle fibers and connective tissue—this “microdamage” is common after exercising harder or longer than usual and happens because our muscles are not used to working in that way. We all know the feeling of waking up the next day (or even the day after that) sore.

But don’t worry; a little microdamage is normal when we first start exercising or try new exercises. That’s why normally, after a few times doing that same activity you’ll no longer get sore. Your muscles will repair themselves, become stronger, and adapt to the new set of activities.

It’s all good and well talking about muscle soreness when it’s not around; but when it is, it can be brutal. Luckily, there are some things you can do about it. The first is to be sure that you always stretch before and after exercise, as well as on the days you feel sore. The second is to treat the soreness in some way.

Light exercise and stretching can help relieve soreness.
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Traditionally, people use hot and cold treatments to lessen soreness. Cold treatments should be used first to stop inflammation and swelling, especially after an injury or particularly strenuous exercise. Heat can be used later to help loosen and relax muscles. Both can help combat soreness. Just remember: cold first, heat later!

Massage is another common treatment for soreness, as it helps with blood flow and relaxes tightened muscles. Some also swear by acupuncture for helping to relieve sore muscles—though I haven’t tried that one yet.

But my favorite—and perhaps the most surprising to some—is treating soreness with more exercise. I’m not talking about going out and running a marathon; I’m talking about doing some light exercise similar to what made you sore. Exercise has been shown to be just as effective as massage at relieving sore muscles,as it also gets blood flowing and stretches muscles out once more. Through increased blood flow, muscles receive more oxygen and can heal faster. 

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5 Common Headaches

We’ve all likely had headaches in our lives. They come in different forms and can be caused by a wide array of things. One-time occurrences are common, but so too are recurring headaches. It’s important to recognize different types of headaches and what’s causing them so you can minimize the chance you’ll get another one as well as determine proper treatment.

Headache types by location
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Let’s start with the common, self-induced hangover headache. Doctors aren’t positive what exactly causes hangover headaches. Alcohol can cause blood vessels to become inflamed and dehydrates us, both common causes of headaches. Circumstances like staying up late and missing out on morning caffeine can also be contributors. Drinking extra water while drinking, before bed, and after waking up can help reduce hangover headaches. Over the counter painkillers can also be used.

Tension headaches are also common and are characterized by their “behind the eyes” location. If your headaches just behind your eyes or forehead, it’s likely a tension headache and can be treated using over the counter products. Likely causes of these headaches are eyestrain, bad lighting or fluorescent lights. They are generally mild.

Massage can treat and prevent migraines
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If your headache is just behind one eye or much more severe, it could be a migraine. Migraines are triggered by a number of things, including common food additives, caffeine, aspartame, sulfites, tannins, nitrites, alcohol, hidden additives (Tyramine or Phenylethylamine), and even leftovers (higher levels of Tyramine). Non-food causes can include stress, sleep deprivation, dehydration, fluorescent or bright lighting, and more. Migraines are often treated using prescription medication, though massage therapy is also a viable method for prevention.

Cluster headaches and migraines share many symptoms, but cluster headaches are unique in that they usually awaken someone from sleep. The also often last for a much shorter period of time—15 minutes to 3 hours—than migraines do (they can go on for days). Like migraines, prevention is key for cluster headaches and regular pain medications won’t have an effect. Treatments can include inhaling oxygen through a mask, local anesthetics, and prescription medications.

Cause or cure?
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Caffeine headaches can be brutal if you’re used to ingesting a lot of caffeine. They are most common in the morning and can be a catch-22 for the sufferer. While an occasional cup of coffee to cure the headache can help, doing so more than twice a week may call for additional treatment. Caffeine can also be a cause of headache, so be careful not to get caught in this cycle.

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A Beautiful Pregnancy: Tips and Suggestions

Pregnancy changes a lot of things in women’s bodies. Hair and nails begin growing faster, along with the belly and breasts. Pregnant women are often described as having a “healthy glow,” and other physiological changes take place as well.

Because women’s bodies have to work so hard during pregnancy, it’s important to remember to allow for some pampering as well. That glowing look that we see on people like Kate Middleton, Lauren Santo Domingo, and Natalie Portman comes with its fair share of pampering—you can bet those ladies allow themselves to indulge sometimes. So why shouldn’t the average working woman do the same?

Tip #1: Moisturize skin everyday (be sure to use an all-natural moisturizer to avoid unhealthy chemicals!) and exfoliate one to two times per week. This will keep skin “glowing” and prevent splotches from showing up.  That healthy “glow” comes from the increased blood flow that comes with pregnancy.

Tip #2: Wear sunscreen. Not only will this protect baby from powerful UV rays, but it will also help prevent sunburns. Skin will be more sensitive during pregnancy, which means that even those who don’t often burn might still be at risk.

Tip #3: Enjoy your thicker, faster growing hair. Hair and nails will grow much faster and thicker than normal. Enjoy it while it lasts! Consider a new haircut or color (though if you dye your hair be sure to use vegetable-based dyes or only highlight).

Tip #4: Invest in a good bra. Your breasts will grow during pregnancy, and it will be much more comfortable for you if you invest in a new, supportive bra. Ideally, it should be well fitted and should keep your breasts from resting on top of your belly.

Tip #5: Get a massage. This is one of the most relaxing things you can do during pregnancy. However, be sure that your massage is by a trained massage therapist with a certification in pregnancy massage. Special equipment should be used to prevent pressure on the belly, and some essential oils and herbal body rubs should be avoided.

Tip #6: Have your nails done. Pedicures and manicures are a great way to get a little relaxation in. Be sure that tools are properly sterilized and there is ventilation to reduce toxic fumes. Just keep in mind that your nails are growing more quickly now, so consider light or clear colors that will be less noticeable when they grow out.

 Tip #7: Practice Prenatal Yoga. Doing so will strengthen, stretch, and relax your body.  It can also help keep energy levels up and encourages breathing techniques. Prenatal Yoga includes only poses that are appropriate and safe for every stage of pregnancy, from pre-conception to delivery.

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5 All-Natural Migraine Remedies

I’ve talked before about migraines and how frustrating, painful, and completely debilitating they can be. And as someone who’s had them for over ten years, I certainly know how difficult it can be to get rid of them. Certainly I’ve never had complete success at vanquishing the old foe, but there are some natural remedies that make my life a lot easier.

Most of the time, migraines are triggered by something. If you can find out what is causing your headaches, you can potentially eliminate that trigger from your life. Sometimes it’s food: sharp cheeses, alcoholic beverages, caffeine, and even grapefruit can trigger a migraine. 

If you suspect your trigger might be some type of food or drink, go on an elimination diet for two weeks. During this time, remove all common food allergies (gluten, dairy, citrus, peanuts, caffeine, sugar, and soy), then slowly reintroduce them once your two weeks are up. If you display signs of a food allergy, you may have found your culprit.

Sitting up straight has personally been my biggest obstacle in overcoming migraines. I slouched until I was about fifteen, when I realized it was giving me some serious grief. Poor posture can torque your neck, shoulder, and back muscles, causing tension and potentially migraines. This is why my preferred therapy is massage therapy, and sitting up straight is my preferred remedy!

Magnesium is a powerful remedy in the fight against migraines. It affects the blood flow regulation to your brain, which is something migraines severely compromise. It’s also a natural muscle relaxant, and could potentially help with those tight back, neck, and shoulder muscles I was talking about.

Herbal medicines like feverfew can also help with migraine attacks, decreasing their frequency and intensity. Butterbur is also another herb that can relax blood vessels in the brain and prevent migraines. Rosemary oil stimulates blood flow and can help remedy migraines, too.

Coq10, or Coenzyme Q10 has been found to reduce migraine attacks and resulting nausea from migraines. It’s also a natural energy booster and can also be good for the heart, blood sugar balance, the nervous system, cholesterol management, and blood pressure in individuals with diabetes.

                                                                                     

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Spotlight: Massage Therapy

When I think about physical therapy of any kind, massage therapy is the first thing that pops into my head. It’s one of the most common forms of physical therapy, and that’s because it comes with a TON of health benefits. And since I get migraines when my back and neck muscles clench up, I’m a big fan. Muscle tightness can last for days on end, and can literally be a pain in the neck.

But muscle tightness and pain isn’t the only reason to look into massage therapy. It can also improve flexibility of joints and muscles, improving your range of motion. It can help you sleep better, maintain concentration, and reduce fatigue.

Getting a massage stimulates blood circulation and lymph flow, which helps enhance your immune system and keep you from getting sick. It keeps nutrients pumping steadily through your body, reducing spasms, cramping, and soreness. That’s significant for those with arthritis, asthma, menstrual cramps, and those who’ve suffered from injuries. Scar tissue and stretch marks can be reduced as well.

Massage lessens depression and anxiety because it releases endorphins, which elevate mood and act as a natural painkiller. This also reduces stress levels and promotes healing—both physical and mental. Expectant mothers who have regular massages generally have easier, shorter labors and hospital stays. Infants of these mothers also show better weight gain than others.

Because the majority of diseases are stress related (some experts say up to 90%), a therapy that is so effective in dispelling stress certainly deserves a try. Sometimes our bodies just need a little extra help in staying balanced, and massage can assist us in that.

Massage can be expensive, yes. But many insurance providers have at least partial coverage for massage therapy if it’s doctor recommended. Some massage clinics also offer special program rates, which offer reduced fees to those who have at least one massage per month. My favorite program like this is Elements’s Wellness Program.

To read more about the health benefits of massage therapy, check out www.massagetherapy.com.

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