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Archive for the ‘Health and Wellness’ Category

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

Happy Holidays to our readers and clients! Enjoy time with friends, family and share a few moments of yourself, the most precious gift you can give, the present!

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

Yesterday, I ran across a great site for kids health! It is called Kidshealth.org. They have both a written blog and an audio blog that kids can listen to. The site has many resources for kids, teens and for parents, each under their own tab at the top of the page.

For kids with ADHD, anger or anxiety issues,  or kids dealing with trauma or loss, it can be confusing and scary to go to therapy or see a psychiatrist. this blog post here does a great job explaining therapy to children. And instead of having parents read the post to their children, the blog provides an audio version of the post so that kids can listen to it. However, the audio voice is kind of robotic ,so parent may want to read the article to their kids out loud if the child cannot focus on the audio. Here is the blog post: Going to a Psychologist, Psychiatrist, or Therapist.

Kidshealth.org has a lot of good info about feelings, handling bullying, dealing with puberty and changes in the body and more!  The site has a great list of blog posts about feelings that are explained in language children can understand. Here is a list of topics they cover to teach kids about their feelings:

Check the website out if you are a parent or work with kids and tell us what you think about it was it useful to you? Did your child find it useful!?

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The time-course of an immune response begins w...

The time-course of an immune response begins with the initial pathogen encounter, (or initial vaccination) and leads to the formation and maintenance of active immunological memory. (Photo credit: Wikipedia)

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

I recently came across an article, “Boosting the immune system–sorting science from myth,”
that explains, from a scientific perspective, why claims of supplements and foods that “boost the immune system response” are not reliable. Simply put, the blog post author, Skeptical Raptor, explains that the immune system is a complex multifaceted system that basically works in an “on/off” fashion. The immune system includes physical barriers (skin, inflammation, mucus, tears, saliva), biochemical agents and cells (especially white blood cells and all the goodies they bring to the immune system party like macrophages). The blog post explains in-depth the mechanics of the immune system and then Skeptical Raptor points out that one of the only effective ways to “boost” our immune systems is through getting vaccinated for various diseases. And he states that if we were to be able to boost our immune system or make it more powerful, we would likely cause more serious problems such as an immune system that attacks healthy types (known as an autoimmune response) or allergies.

What he writes makes sense from what I know about the immune system. We do know that some things like stress can make it more difficult for our immune systems to work properly. And I will go out on a limb and say that there is evidence that allowing ourselves to rest and relax also allows our bodies to protect us from disease and illness more effectively. (I admit, that seems like a no brainer, but the U.S. culture does such a fine job of rewarding those that are productive and rewarding output more than being contemplative, relaxing and resting, that our need for rest and relaxation cannot be emphasized enough!) Massage therapy has some research behind it as a tool to help people relax/better handle stress.

I personally find that if I feel run down, doing less (as in taking on less responsibilities and commitments) and allowing myself to take a nap, engage in some relaxing activities and especially getting enough sleep each night, helps me resist illness or get over an illness better than most other interventions. Rest is not magic. It does not come in a pill (nor a cup of java!)  Rest allows our bodies to engage in some parasympathetic nervous system activity. Rest is not “being lazy.,” It is not “unproductive.” Rest is a valuable tool for people to use to maintain health and well-being!

Note: I am not a doctor and none of my information should be construed as medical advice. Discuss any decisions about the use of vaccines  with a licensed health care professional.

Read the entire article here and tell me what you think in the comments below!

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

I came across this lovely little tool that can also be used by adults at work, In my recent graduate school research for tools to help children with sensory integration disorders cope and be able to cope with the demands of sitting for long periods at school!

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It is called an Exercise Disc or Balance Cushion and can be found on Amazon for the low price of only $13 (plus shipping which can be about $11). Also try this link for a $19.99 version with free shipping with Amazon Prime.

For small children with ADHD or sensory integration difficulties, sitting on this cushion can provide tactile stimulation to their brains to allow them to sit and focus on their schoolwork more easily. For more info on Sensory Processing or Integration dysfunction, check out the SPD website here.

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But for adults in an office, sitting all day can be difficult not only for our minds, but for our bodies. Sitting on a small balance cushion like this can help you move frequently to retain your balance and makes you work your core muscles more to stabilize your body.
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I’ve used this balance cushion for workouts to increase my stability muscles by standing on it, but I also find that sitting on it gives me some great tactile stimulation when I am focusing on boring tasks (like bookkeeping!) and helps improve my core muscle tone as well.
Try it out and let me know what you think!

Details about the $13 Balance Cushion from Isokinetics on the Amazon website:

  • 14″ in diameter by 3″ high; low nubs on one side, raised nubs on the other
  • Comes inflated and can be adjusted using a traditional ball inflation needle (needle and pump not included)
  • Popularly used as a child’s “wiggle seat” to help calm anxious kids
  • A true alternative to sitting on an exercise ball; made of the same material
  • Provides an unstable surface to exercise on, requiring you to use more muscles to stay balanced, providing a more complete workout

Details about the $19.99 JFit Fit Disc balance Cushion on the Amazon website:

  • Promotes core stability and strengthening
  • Textured massage foot surface improves grip and comfort
  • Anti-burst, can withstand up to 350 lbs.
  • Inflatable with a standard ball needle and pump (included)
  • Size: 13″ Diameter and 2  approximately 2″ in height.
  • One side of the disc is smooth and the other is textured with grips that help to stabilize the disc on a chair or the floor, it can also offer a massage benefit and stimulate circulation on the feet.
  • J/fit fit discs come in Blue, Black, Red and Purple.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

Pic from MikesGym.org

Pic from MikesGym.org

From time to time I run into someone who recently adopted and become a shining beacon of promotion for a new exercise fad that seems to be the absolute BEST fitness fad the person has ever done. I’ve heard this about Super Slow strength training (and have the torn pecs to prove I was super stupid enough to try Super Slow for a while myself.) And recently I came across this really well written post about Cross Fit, an exercise trend that sounds disturbing.

In Crossfit’s Dirty Little Secret, Eric Robertson, Professor of Physical Therapy @Regis University, @PTThinkTank founder. Speaker, Researcher. Technology in Healthcare and Education, conversationalist writes about a rare condition called rhabdomyolysis in which muscle tissue breaks down beyond repair, kidneys are damaged and often previously fit people have serious tissue damage that results in them no being able to strength train or use their bodies as effectively as before.

Read the post. It’s about a page and a half but well worth the read. Then tell me and your fellow readers what you think about it!

Men’s Health Weighs in about Rhambo here.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

Recently I was fortunate to be contacted by a fellow writer and blogger, Nicole Foster, who wanted to share her infographic on The Best Foods for Body and Brain with me and my readers. Nicole blogs for Thebestcollegs.org and has shared other infographics with me that have been helpful.

I like the way Nicole uses clear pics to illustrate her factoids. References are posted below the infographic. I also think that we need to go beyond the short facts in some cases with a balanced perspective. While some studies have shown benefits from drinking caffeinated beverages, too much of a good thing can be harmful. And if you suffer from sleep problems or if you are anxious, I would not suggest you drink more coffee!

 

The Best Foods for Body and Brain

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

The team from Working Well Massage, the company that helps Chicagoans work well with increased relaxation and a better ability to handle stress, wishes all of our readers and clients a very happy, and hopefully relaxing, Labor Day.

Sue Shekut, Owner of Working Well Massage

Sue Shekut, Owner of Working Well Massage

Both of our Chicago area chair massage stations are open this weekend from  12 Noon to 8.p.m. So this Labor Day weekend, feel free to stop in and let us labor to relax you on your precious few days off of your regular work schedule.

WWM Chair Massage Locations

Working Well Massage Gold Coast Chair Massage Station
30 West Huron Street
(between Dearborn and State Streets)
Chicago, Illinois 60654
Free parking: Underground lot. Enter off Dearborn Street going Northbound.

Working Well Massage Lincoln Park Chair Massage Station
1550 N. Kingsbury
(between North Avenue and Division Street)
Chicago, Illinois 60642
Free parking: available in the garage, enter on Kingsbury

How Chair Massage Works at Working Well Massage stations inside Whole Foods Market

Drop in and sign up for your chair massage. (Clients must be in the store to sign up for massage because we do not take phone appointments for in store sessions.) If you come right up t the booth and someone is already receiving a massage, check with our massage therapist on duty ans ask how long the wait will be. You can usually get a massage within 20 minutes Which gives you time to shop and sample many of the delicious foods Whole Foods Market has to offer!

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Ethics in the Biosciences

Ethics in the Biosciences (Photo credit: AJC1)

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

What do you think? Is it ethical for your medical doctor, your massage therapist, your psychotherapist or any of your health care providers to use treatments on you that have not been backed up by legitimate research? What if the non-evidence based treatment simply makes you feel cared for and that alone makes you feel better?

I came across two articles today regarding the ethics of health care providers using non-evidence based treatments on patients.  Allan Besselink, PT, Dip.MDT, writes in his blog post, Is Non-Evidence-Based Clinical Practice An Ethical Dilemma? that health care providers have an ethical duty to use evidence-based treatments. Bessenlink defines evidence-based clinical practice as “the use of assessment strategies and treatment interventions that have scientific evidence to support their use.” His main point is that using treatments that have not been scientifically proven to provide benefit to patients may cause harm and have not been shown to repeatedly produce the beneficial healing results they are claimed to produce.

Another article, in London’s Daily Mail, Don’t claim acupuncture works, NHS hospital told: Institution criticied over leaflets that made bogus claims about the treatment, describes the current situation in Britain’s National Health Service (NHS). Hospitals in the NHS are now being told they cannot advertise unproven benefits of non-evidence based treatments to the public.

Evidence-based (EB) medicine has become the preferred lens through which health care is being evaluated, practiced and compensated by insurers and third-party payors over the course of the last 20 years. While evidence-based practice has political implications and, at times, has led to misconceptions as to its application, EB medicine is the current standard for medical care in the U.S and, in other developed countries.

What does this mean for consumers and practitioners of “alternative medicine?” First off, as a consumer, you may want to think twice before forking over cash to a treatment they does not have evidence to support its effectiveness. If your health care provider or massage therapist tells you that he or she has a technique that had no evidence behind it but will make you feel better, what is the harm? Maybe it will work. Maybe you have tried medical treatments and they didn’t seem to work. Or maybe you have a condition that will heal on its own over time. Or maybe you simply are tired, have a lot of stress in your life and just need to lay down for an hour while a caring person pays attention to you and attempts to soothe you in some way. If that is the case and you know that the treatment being proposed will likely not sure cancer or fix a medical condition, but the treatment feels good, what is the harm? At the same time, if you do have a legitimate medical condition and you opt to try a non-evidence-based treatment, this may mean that you are putting off a treatment that could work for you. You could be harming yourself by waiting so long that by the time you attempt a EB treatment, it could be too late. For consumers, when you pay out-of-pocket, you can pretty much do what you want healthcare wise though. People do and take the consequences as they come.

For health care providers like massage therapists that do not have a wealth of evidence-based practices at their fingertips (bad pun intended), there is a fine line between doing no harm and doing good. I am a firm believer that massage therapy “works,” but what does this mean and in what context? For me, this means massage therapy is an effective method to help people relax, feel comforted, be able to move more easily and to overall feel better physically and mentally. Massage therapy has evidence to support these results and I have received these results myself when I have had massage and with my own clients. However, it would be unethical for me to claim that massage cures cancer or that I can cure medical conditions using massage therapy. Until more clinical research is conducted and until results are verified scientifically, I believe it is unethical to provide my clients with treatments that are not scientifically based. It is unethical to make claims about my work that are not based on empirical evidence.

I am reminded of a story my second grade teacher told me years ago when we were studying Frontier days. She told the story of a woman who came into the general store and told the shopkeeper that she wanted to swap her milk pail for a fresh pail from his store. She revealed that a mouse had fallen into her pail of milk and she wanted to swap her pail with one that had not had a mouse fall into it. She said, “What people don’t know, won’t hurt them.” The shop keeper smiled and took her milk pail. He went into the back room and set her pail down so she could hear it set down. Then he picked her pail up again, brought it back to her and said, “You are right, what people don’t know won’t hurt them.” But is that true? Can we be hurt by what we don’t know or what we believe is true without evidence to support our belief? (We now know that having a mouse fall into one’s milk could lead to bacterial contamination and disease, but I doubt either the woman or the shop keeper in this story knew about germs carried by rodents back then.)

Over the next few years, the conflict over EB medicine and “alternative” health care will continue. Do you want to know if the treatment being applied by your massage therapist, doctor, or other health care provider is evidence-based? Do you think it is ethical for your health care provider to use treatments on you that are not evidence-based? Share your thoughts in the comments section!

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

Costa Rica is a country of many different climates and elevations. From mountains to rain forest to sandy ocean beaches, Costa Rica has it all! But you do not need to actually travel to Costa Rica to experience the beauty and relaxation to be found there. Enjoy the photos below to help you  handle stress and relax your nervous system. Then think about your favorite place and either plan a trip there, or go there using your mind with creative visualization.

Costa Rican Beaches Make Relaxation a Normal part of Life. Photo by Sue Shekut.

Costa Rican Beaches Make Relaxation a Normal part of Life. Photo by Sue Shekut.

Montezuma Costa Rica's Best Swimming Beach. Photo by Sue Shekut

Montezuma, Costa Rica’s Best Swimming  Boat Docking Beach. Photo by Sue Shekut

 

Rocky beaches provide great exercise for your legs and the consistency of crashing waves relax your nervous system! Photo by Sue Shekut

Rocky beaches provide great exercise for your legs and the consistency of crashing waves relax your nervous system! Photo by Sue Shekut

 

Where are your favorite places to relax? When you visualize relaxation places, what do you imagine?

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

An article about the neurological aspects of yoga and how we can use yoga to train our minds to react less to physical stress caught my eye today.  Alex Korb, Ph.D. wrote a great post “Yoga: Changing the Brain’s Stressful Habits” in his blog, Prefrontal Nudity. His main premise is that yoga is designed to stress our bodies and make us uncomfortable, not calm us. However, the idea is that WHILE you are stressing your body, moving into different yoga poses, you actively seek to breath deeply, focus on the present and basically fight your body’s innate stress response. You literally train yourself to be calm in the face of physical stress and discomfort.

A yoga class.

A yoga class. (Photo credit: Wikipedia)

I’ve been a yoga practitioner for many years and I find that the regular practice of yoga is a great way to learn how to be “in the moment” in your own body.  The point of yoga is not to show how flexible we are or to improve our range of motion (although that can be a nice side effect). The point is to give our bodies wonderful movement and train our minds to calm down and focus on what is going on in our bodies in the here and now.

My favorite teachers are the only that give helpful directions for where to focus our minds as we move our bodies. Following the instructions of these teachers has made me far more aware not only of my body, but of how I can make subtle adjustments in my posture, my movements to achieve a deeper stretch, a more balanced pose.  When in downward dog pose, I had an instructor tell us to focus on widening our fingers, putting more weight on our palms, trying to move the skin of our shoulders backward, lengthening our spines and moving our heels toward the back of the room. Like a crazy game of Twister, trying to maintain all these directives without falling over takes a lot of mental concentration and physical stamina. And while I am trying to do all these things, the usual “chatter” in my mind is quieted because I can’t think of anything but my body while I am trying to perform all these tasks! Meanwhile, I get more fit, my body feels great and I have an inner sense of calm I can draw from when life gets hectic!

Here is a nice example of an instructor giving multiple directives to focus on when going into Dogward Dog pose.

Do you practice yoga? Have you ever tried it? What benefits do you get from yoga? If you practice yoga, what are the most helpful things your yoga teachers can do to help you calm your mind?

Who is Alex Korb, Ph.D?

Alex Kolb Ph'D.

Alex Korb Ph.D.

Dr Korb is a postdoctoral researcher in neuroscience at UCLA. He earned a BS in neuroscience from Brown University in 2002, and his Ph.D. at UCLA in 2010.  He is a consultant with BrainSonix Inc., a company developing therapeutic focused ultrasound neuromodulation for treatment of mental and neurological disorders.  His other research interests include using measurements of brain activity in depressed patients to predict antidepressant treatment response.  Outside of the lab he coaches the UCLA women’s ultimate frisbee team, where he uses his knowledge of brain and behavior to unlock their peak performance.

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