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The Magic of In-Home Massage

The Magic of In-Home Massage


Imagine Having a Home Massage Therapist Who Can Magically Transform You!

 

 

Have you ever thought how fabulous your life could be if all your daily stresses and pains were magically whisked away by an in-home professional massage therapist who waits for you as you arrive on your doorstep? You can think of an in-home massage therapist as a type of genie in the lamp. – A genie who can come out and help you in a flash, homing in on your particular needs that day, by giving you a custom-designed massage that will treat you from head to toe, both mentally and physically. – So much so, that you will feel like a new person. – A person who can take on all that they have to do, be it at work, at home, or at play.

 

There is no one-size-fits-all approach to massage, and your therapist will assess how you are, and what you need, each and every time you have a treatment. And while the fundamental massage techniques remain standard, the way in which the techniques are applied, will be geared to your mental and physical states – elements that can sometimes resemble a barometer. – Yet whatever the reading, your highly qualified massage therapist can bring you back into equilibrium, and by the end of the massage you will be enveloped with a glorious feeling of peace and tranquillity.

 

You genie (home massage therapist), will have restored your balance and physical and mental stamina. – Your whirlpool of agitation and worries will have dissipated, and you will be able to think clearly, and make good decisions. You will now be able to fall asleep easily, and enjoy a restful slumber until your alarm goes off at the top of the morning. The latter will have a terrific knock-on effect to your overall well-being, and if you have had a short temper (which also affects your loved ones), it will become a thing of the past.

 


Making the Switch

 

In order to do this, you have to ask yourself a couple of questions: Do you have a tendency to always put others first? Do you take the necessary time to listen to your own needs and wants? If the answer to the latter, is “No,” then take some time out right now… Sit in a quiet area, and close your eyes. Now empty your mind, as you take a few deep breaths. Now ask yourself: What is your body trying to tell you? And how long has it been trying to tell you what you have to do – weeks, months, years? Can you see the highly detrimental effects that not being in-tune with yourself has on your mind and body? – The physical and mental conditions, chronic diseases, advanced degeneration, and rapid aging?

 

Wisdom tells you to listen to the whispers of your body before it’s too late and past the point of no return. – So are you ready to start afresh by giving back to yourself, and starting a truly wonderful new habit that will be life-changing for you and your loved ones? Now imagine the new you – how do you look and feel? Do you look younger, rejuvenated, have you got more energy, a sharper focus, and a calmer spirit? – These are just some of the tremendous benefits that regular massage therapy provides.


A Plethora of More Benefits

 

Professional massage therapy provides much needed relief to aching muscles, while simultaneously boosting blood and lymph circulation, and natural detoxification. – This detoxification is an extremely important process, as our bodies have to deal with toxins from every angle. And whether our bodies absorb these toxins via what we consume, the environment, or as a by-product of our regular bodily functions, they all have to be processed and expelled by our organs. However, if our body’s functions are not optimal, then this cannot happen. – At worst, this scenario can lead to long-term illness and disease; and at best, the toxic overload can leave us feeling very lethargic.

 

 

 

Your Home Massage Genie

 

 

Picture your own in-home massage therapist looking after your personal upkeep, by applying special massage techniques which generate heat, ameliorate your circulation, oxygenate your cells and organs, and stimulate your immune system. As the therapist revs up your circulation, your cells expand, and your accumulation of toxins gradually releases. – The toxins then travel through your bloodstream into your bodies’ main filtration centers, your kidneys and your liver.

 

Taking care of our health by following a holistic route, pays rich dividends. For example, when a massage simulates the flow of stored toxins into the liver, it means that the latter will filter: cholesterol, hormones, pathogens, chemicals from pharmaceuticals and food, particulate matter (for example, smoke) which is absorbed by the lungs through breathing; components from personal care products that are absorbed via the skin, and the by-products of general metabolism.

 

And when it comes to having our kidney region massaged, the benefits include elevated blood flow to and from the kidneys. – An important action which delivers greater filtration and toxin release. Once the toxins reach our kidneys, they are then treated as waste products, and are excreted via our urinary tract. Of note, just as with our liver, if our kidneys are not up to the job, the toxic waste will be reintroduced back into our bloodstream, after which it will be stored in various cells across the body, where over time, it can do harm. – And that is just one reason why regular massage is so crucial to our well-being.

 


Putting All the Pieces of Our Magical Transformation Together

 

 

Beyond the plethora of the scientifically substantiated benefits of having a regular massage to effectively relieve our pain, and pent-up stress and tension; this holistic practice also generates physiological transformations in our body. The latter generate a chain of events which positively influence several of our body’s systems.

Massage delivers:

• A relaxation response and
• A mechanical response


The Relaxation Response

 

In the case of the relaxation response: our bodies react to the skilled touch of a professional massage therapist, by slowing down. – As we breath more freely, our blood pressure goes down, our heart beat decreases, and our stress hormones stop flowing. Further, as our stress starts to subside, all the horrors that it brings with it, for example, cardiac arrhythmia, hypertension, worry and anxiety, become less intense. In fact, this fantastic relaxation response affects our entire nervous system in the most advantageous way.


The Mechanical Response

 

This could also be classed as our body’s physical response to the pressure which is delivered by the professional massage therapist. This action normalizes soft tissue while simultaneously boosting optimum blood and lymph circulation, which leads to efficient toxin removal and muscle relaxation. – The latter of which drives out muscle spasms, contractions, and the accrued tension that is so hard to disperse.

Now when our muscles are relaxed, they empower us with optimum function, and very crucially, allow us to absorb a high percentage of nutrients. (Conversely, if the muscles are not relaxed, these two vital functions are negated). Moreover, as our organs, nerves, bones and muscles, use the same neurological pathways, by looking after ourselves, and having a regular professional massage, we can experience phenomenal benefits in all these areas.

Don’t Waste Any More Time

 

Live you best life, and live life to the full by looking and feeling great with holistic therapy! Both myself and my team of dedicated professional massage therapists are always here to keep you on track, and provide you with the relief that is quintessential to optimal living.

 

“Touch therapy or massage therapy has hard science on its side. It’s not just good for our muscles; it is good for all our physical and mental health. The right uses of touch truly have the potential to transform the practice of medicine.” University of Berkley, 2010

 

 

Take care of yourself!

The importance of human touch

The importance of human touch

Would you like to boost your emotions & re-connect with your inner-self? Our emotions drive every aspect of our lives & effect our mental, physical & spiritual health at its very core, both positively & negatively. Scientific research has shown that holistic massage can skyrocket your positive emotions, & help optimize your psychological & physical health.

So read on to see what a wonderful massage can do for you…

As we become ever more dominated by tech, we find ourselves highly stressed, and isolated by being super-glued to our computers for hours on end. We almost obsessively multi-check our smartphones, which have now become arm extensions; and being continuously connected in this way is linked to higher stress levels. Many of us seem totally unable to simply ‘switch off,’ this detrimental tech-overload and lack of human-to-human interaction and touching makes booking regular In-Home Therapeutic Massage an ideal solution to balance up both mentally and physically. This first-class form of therapeutics takes us back to our human roots, by re-empowering us with our innate emotional feelings of connection, comfort, and being cared for. Things that we can never get from a smartphone, tablet or laptop!

 

As we become ever more dominated by tech, we find ourselves highly stressed, and isolated by being super-glued to our computers for hours on end. We almost obsessively multi-check our smartphones, which have now become arm extensions; and being continuously connected in this way is linked to higher stress levels.

Many of us seem totally unable to simply ‘switch off,’ this detrimental tech-overload and lack of human-to-human interaction and touching makes booking regular In-Home Therapeutic Massage an ideal solution to balance up both mentally and physically. This first-class form of therapeutics takes us back to our human roots, by re-empowering us with our innate emotional feelings of connection, comfort, and being cared for. Things that we can never get from a smartphone, tablet or laptop!

 

Enjoying this form of optimal health and wellness for our mind, body and spirit, not only helps us lead our best life; it is also contagious to those around us, be they family and loved ones, work colleagues, or the public at large who we interact with each and every day. But we cannot achieve this blissful state of inner balance, wellness and harmony, if we are not in a relaxed mental and physical state. – And such relaxation demands that we take positive action, which means doing all we can to ameliorate our highly stressed lives.

“Touch therapy or massage therapy has got hard science on its side. It’s not just good for our muscles; it’s good for our entire physical & mental health. Proper uses of touch truly have the potential to transform the practice of medicine.” Berkley University, 2010

Counteracting the negative impact of our high-pressured lifestyles, and shedding off our overburdened, overworked, mega-stimulated, and over-scheduled way of living is the only way to go. And one of the best way to do this is to schedule in some ‘me-time,’ by treating ourselves to regular In-Home Massage treatments from highly trained professional therapists who can melt away our stress and built-up tension in no time. This will empower us to empty our mind and relax in a peaceful and positive space as we connect with our inner-self. The one that we used to know long ago. And the one that with the right care and attention can make a rapid come back and give us a fabulous boost to be at our best and take on all the things, both good and bad, that come into our path.

Counteracting the negative impact of our high-pressured lifestyles, and shedding off our overburdened, overworked, mega-stimulated, and over-scheduled way of living is the only way to go. And one of the best way to do this is to schedule in some ‘me-time,’ by treating ourselves to regular In-Home Massage treatments from highly trained professional therapists who can melt away our stress and built-up tension in no time.

This will empower us to empty our mind and relax in a peaceful and positive space as we connect with our inner-self. The one that we used to know long ago. And the one that with the right care and attention can make a rapid come back and give us a fabulous boost to be at our best and take on all the things, both good and bad, that come into our path.


Getting the Best Emotional & Physical Benefits

 

We all look forward to seeing our massage therapist arrive at the door and love to be taken to a place in our minds where we can be cut off from all life’s stresses and strains. There is no better feeling than relaxing on the massage table, and just letting the magic happen. Did you know that massage is now regarded as integrative medicine; and that it is increasingly being given as an adjunct to conventional physical and psychological medical conditions? In fact, as the Mayo Clinic, states: massage provides a huge span of science-backed benefits. These incorporate: promoting relaxation and lowering stress; boosting immune function; reducing muscle tension and soreness; lowering pain; improving alertness, energy and circulation and decreasing blood pressure and heart rate. At even more good news, a number of medical studies have determined that massage could also be beneficial for: anxiety, headaches, stress-related insomnia; nerve pain; fibromyalgia; digestive disorders; myofascial pain syndrome; lower back pain; soft tissue injuries and strains, temporomandibular joint pain; and sports injuries. What other form of natural treatment could be better?

We all look forward to seeing our massage therapist arrive at the door and love to be taken to a place in our minds where we can be cut off from all life’s stresses and strains. There is no better feeling than relaxing on the massage table, and just letting the magic happen. Did you know that massage is now regarded as integrative medicine; and that it is increasingly being given as an adjunct to conventional physical and psychological medical conditions? In fact, as the Mayo Clinic, states: massage provides a huge span of science-backed benefits.

These incorporate: promoting relaxation and lowering stress; boosting immune function; reducing muscle tension and soreness; lowering pain; improving alertness, energy and circulation and decreasing blood pressure and heart rate. At even more good news, a number of medical studies have determined that massage could also be beneficial for: anxiety, headaches, stress-related insomnia; nerve pain; fibromyalgia; digestive disorders; myofascial pain syndrome; lower back pain; soft tissue injuries and strains, temporomandibular joint pain; and sports injuries. What other form of natural treatment could be better?


Putting a Spotlight on the Science

“The science of touch convincingly suggests that we’re wired to and need to connect with other people on a basic physical level”

The University of California Berkeley’s School of Public Health published an article on human touch by highlighting some interesting research which shows substantial therapeutic benefits.  But this should not come as a surprise as we know that we often feel elevated, whenever we are touched or soothed in a caring way. For example, by a friend who holds our hand or puts their arm around us; or from a holistic massage therapist who works on all the main areas of our body. This euphoric feeling is backed up by science, which indicates that part of our brain which is linked to our feelings of compassion and reward, goes into action, whenever we are touched in a kind way.

The University of California Berkeley’s School of Public Health published an article on human touch by highlighting some interesting research which shows substantial therapeutic benefits.  But this should not come as a surprise as we know that we often feel elevated, whenever we are touched or soothed in a caring way.

For example, by a friend who holds our hand or puts their arm around us; or from a holistic massage therapist who works on all the main areas of our body. This euphoric feeling is backed up by science, which indicates that part of our brain which is linked to our feelings of compassion and reward, goes into action, whenever we are touched in a kind way.

The wonderful forms of touch provided by the massage therapist during the massage releases the hormone oxytocin. This is renowned for its effects on boosting well-being and giving stress the boot. Further, touch via massage triggers our vagus nerve, which is closely intertwined with our compassionate response. Also, studies show that: pregnant women who receive massage therapy find their prenatal depression much improved. And patients suffering from cardiovascular stress, which is a clear and present danger in Canada found that their condition ameliorated. And very importantly, touch has been shown to fight disease. To that end, in light of such positive research by leading institutions, it makes sense to make human touch/massage therapy part of our regular wellness schedule.

The wonderful forms of touch provided by the massage therapist during the massage releases the hormone oxytocin. This is renowned for its effects on boosting well-being and giving stress the boot. Further, touch via massage triggers our vagus nerve, which is closely intertwined with our compassionate response. Also, studies show that: pregnant women who receive massage therapy find their prenatal depression much improved.

And patients suffering from cardiovascular stress, which is a clear and present danger in Canada found that their condition ameliorated. And very importantly, touch has been shown to fight disease. To that end, in light of such positive research by leading institutions, it makes sense to make human touch/massage therapy part of our regular wellness schedule.

“Research on massage by psychologists at the Touch Research Institute, & from other fields such as nursing, shows that it lessens stress, depression & anxiety. The benefits of massage come from stimulating pressure receptors in the brain. – Most people don’t know that. They might do light stroking, but that doesn’t help & really is aversive to most people “

 

Dr. Tiffany Field, a well known psychology and psychiatry professor at University of Miami’s School of Medicine and the director of the Touch Research Institute had stated that the institutes’ research shows that massage raises the level of our natural killer cells (types of immune cells that are known to protect against disease; kill virally infected cells; and control and detect early signs of cancer). And these aspects can be linked to negative emotion. This is because massage decreases levels of the stress hormone, cortisol (which plays a major role in the body’s stress response) and also boosts natural killer cells. And not only that, cortisol modifies a broad array of crucial processes throughout the body, including our immune response and metabolism.

Dr. Tiffany Field, a well known psychology and psychiatry professor at University of Miami’s School of Medicine and the director of the Touch Research Institute had stated that the institutes’ research shows that massage raises the level of our natural killer cells (types of immune cells that are known to protect against disease; kill virally infected cells; and control and detect early signs of cancer).

And these aspects can be linked to negative emotion. This is because massage decreases levels of the stress hormone, cortisol (which plays a major role in the body’s stress response) and also boosts natural killer cells. And not only that, cortisol modifies a broad array of crucial processes throughout the body, including our immune response and metabolism.


Field notes that when someone such as a therapist applies more pressure, moderate pressure, as in giving a client a back rub, the impact is stronger than just applying light pressure, such as stroking someone. Also, whenever people are touched with moderate pressure, their heart rate goes down, whereas it’s the opposite when light pressure is applied – that is to say that the person’s heart rate rises. And the same affects apply to a client’s blood pressure: whenever they are given a massage with moderate pressure, their blood pressure decreases, whereas if they are massaged only using light pressure, then their blood pressure goes up. The science behind these findings analyses brain waves: the theta waves (which are linked to relaxation) increase when the therapist applies moderate pressure; whereas beta waves (which are linked to being aroused) increase when the therapist uses light pressure. And so this informs us that not only is massage highly beneficial, it is also extremely important to only book treatment with a qualified professional massage therapist who is fully aware of such research.


Field notes that when someone such as a therapist applies more pressure, moderate pressure, as in giving a client a back rub, the impact is stronger than just applying light pressure, such as stroking someone. Also, whenever people are touched with moderate pressure, their heart rate goes down, whereas it’s the opposite when light pressure is applied – that is to say that the person’s heart rate rises. And the same affects apply to a client’s blood pressure: whenever they are given a massage with moderate pressure, their blood pressure decreases, whereas if they are massaged only using light pressure, then their blood pressure goes up.

The science behind these findings analyses brain waves: the theta waves (which are linked to relaxation) increase when the therapist applies moderate pressure; whereas beta waves (which are linked to being aroused) increase when the therapist uses light pressure. And so this informs us that not only is massage highly beneficial, it is also extremely important to only book treatment with a qualified professional massage therapist who is fully aware of such research.

Touch Has a Positive Knock-On Effect to Our Nervous System

 

Human touch via massage therapy has a highly beneficial impact on our nervous system. This is because massage stimulates pressure receptors, which boosts activity in one of our 12 cranial nerves, the vagus nerve. The role of the vagus nerve is to decrease our ‘fight or flight mode’ (sympathetic stress response). Substantial research suggests that when the vagus nerve is stimulated over an extended period of time (such as via massage), then anxiety is reduced. Field also notes that her teams’ research on the same has shown a reduction in the stress hormone cortisol. She has also reported a boost in the body’s natural anti-pain and antidepressant hormone, serotonin. This is excellent for helping us balance our moods, control our sleep, regulate our feelings of happiness and well-being and modulate our anxiety.

Human touch via massage therapy has a highly beneficial impact on our nervous system. This is because massage stimulates pressure receptors, which boosts activity in one of our 12 cranial nerves, the vagus nerve. The role of the vagus nerve is to decrease our ‘fight or flight mode’ (sympathetic stress response). Substantial research suggests that when the vagus nerve is stimulated over an extended period of time (such as via massage), then anxiety is reduced.

Field also notes that her teams’ research on the same has shown a reduction in the stress hormone cortisol. She has also reported a boost in the body’s natural anti-pain and antidepressant hormone, serotonin. This is excellent for helping us balance our moods, control our sleep, regulate our feelings of happiness and well-being and modulate our anxiety.

What could be better?

 

Take Care of Yourself!

 

 

 

Sources

[1. Nichols, H. (2017). “How modern life affects our physical and mental health.”
https://www.medicalnewstoday.com/articles/318230

[2]. Keltner, D. (2010). “Hands On Research: The Science of Touch.”
https://greatergood.berkeley.edu/article/item/hands_on_research

[3]. Mayo Clinic (2021). “Massage: Get in touch with its many benefits.”
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743

[4]. Jones, J. (2018). “Why Physical Touch Matters for Your Well-Being.”
https://greatergood.berkeley.edu/article/item/why_physical_touch_matters_for_your_well_being

[5]. APA (2002). “Get the Massage!”
https://www.apa.org/monitor/julaug02/massage

[6]. McIntyre. C.K. (2018). “Is there a role for vagus nerve stimulation in the treatment of posttraumatic stress disorder?.” Future Medicine.
https://www.futuremedicine.com/doi/10.2217/bem-2018-0002

 

Powerful meditation techniques and their benefits

Powerful meditation techniques and their benefits

Managing our thoughts and feelings is one of the most important foundations for good health. And meditation is a powerful tool to help us build that foundation. It can improve your emotional well-being, combat everyday stressors, and help reduce tension in your body and mind. But there is more than one way to meditate. The method(s) you choose often comes down to your comfort level, how you feel practicing that technique, and how profound the results are for you. If you’re new to meditation or want to learn about a variety of techniques, this article is for you. We’ll talk about five common meditation styles, how to practice them, and what the benefits are.

What does it mean to meditate?

 

The meaning of meditate according to Merriam-Webster is “to engage in contemplation or reflection….for the purpose of reaching a heightened level of spiritual awareness.” The origin of mediation comes from the ancient Indian Vedic texts that came into existence thousands of years ago. In today’s modern society, meditation helps us take a break from the busyness of everyday life, to reflect, to slow down, to be in silence. On a deeper level, when you practice meditation over long periods of time, the results and benefits are phenomenal. We’ll talk about those in detail later in the article. For now, let’s discuss some of the most common and utilized forms of meditation.

What are good meditation techniques?

 

There are many styles of meditation, but we want to cover four of the most common techniques. Any of these four styles may suit your particular circumstances, or a combination of them may work best for you.

1. Mindfulness Meditation

This form of meditation has the goal of orienting your focus on the present-day. And utilizing the sensory organs to stay in touch with the immediate moment. In Mindfulness Meditation, there’s no specific mantra to repeat in our head, no image to put your focus on, and no thought to hold in your mind. Instead, you allow the mind to wander, without control or judgment. Simply observe and become aware of each passing thought or image.

 

2. Mindfulness-Based Stress Relaxation (MBSR)

Mindfulness-Based Stress Relaxation (MBSR) is a type of meditation created in the 1970s by Jon Kabat-Zinn. It brings together the two healing modalities of meditation and yoga. And its techniques have roots in Buddhist philosophies.

In addition, this practice has seven foundational attitudes. They include:

 

  • Non-judgment
  • A beginner’s mind
  • Patience
  • Trust
  • Acceptance
  • Non-striving
  • Letting go

 

The technique makes use of mindful eating, mindful body scanning, walking meditation, regular thought journaling, and more practices to help participants relax and lower stress levels. Also, MBSR is often used by corporations to reduce the level of stress among executives, managers, and employees. The goal is to help these individuals avoid workplace burnout.

3. Loving-Kindness Meditation

The third type of meditation is called Metta Meditation which translates to Loving-Kindness. It’s a selfless practice that teaches selfless love and empathy for yourself and the world. This Buddhist practice or meditation believes that when there’s love in your heart, hate cannot exist. And to “know thyself” is the first practice of love.

 

In the words of world-renowned Vitenesame Buddhist monk, Thich Nhat Hanh, “Metta meditation is a practice of cultivating understanding, love, and compassion by looking deeply, first for ourselves and then for others.” As a new meditator to Loving-Kindness, the aim is to focus loving attention on yourself. For instance, while sitting in a comfortable position, with your eyes closed, you can say to yourself:

 

“May I be peaceful, happy, and light in body and spirit.”

Then over time, as the love fills you up, you have enough light and love to pass onto others through your meditation. This practice helps nourish the soul and makes you feel loved and appreciated by others — thereby establishing a solid sense of balance and well-being.

 

4. Meditation Retreats

The last method we want to share with you is Meditation Retreats. One of the most well-known retreats is called Vipassana, which is a silent retreat that lasts for 10 days straight. But there are other meditation centers, ashrams, and private groups that host meditation retreats for a few hours or several days. Not all the options are long in duration. Many studies have been conducted involving the participants of meditation retreats, and they show that attendees emerge with a lower heart rate and a much calmer state of mind.

What are the benefits of meditation?

 

Meditation has long been known to improve some physiological and psychological components of your mind and body — providing you with greater energy, strength, and joy. Practicing meditation on a daily basis can bring about the most significant changes to your overall health. And the beautiful thing is, all you need is 5 to 10 minutes a day. As you start to notice the perks of meditating, you may decide to meditate for 15 or even 20 minutes a day. At this point, you’ll notice drastic improvements in your everyday life.

 

Let’s take a look at the most common benefits of meditation and review the science that backs them up.

 

  • Reduces accumulated stress
  • Lowers cortisol levels (the stress hormone)
  • Lowers blood pressure
  • Reduction in pain
  • Decreases symptoms of depression
  • Improves memory
  • Increases blood flow to the brain, which improves healthy aging
  • Positively impacts your genetic expression
  • Increases creativity
  • Reduces fatigue
  • Improves the quality of sleep
  • Promotes weight loss

 

Here are some other areas of your health that meditation can improve:

Immune function

Meditation has been shown to improve our immune system function. It does this by decreasing cellular inflammation and by boosting levels of antibodies. When you have a greater number of antibodies (disease-fighting chemicals), you increase your resistance to pathogens and foreign invaders, which are known to cause illness. Also, the immune system benefits from a positive mental environment, which can happen while meditating.

 

Fertility

One study shows women with fertility issues can benefit from meditation. And women who meditated while pregnant delivered healthier babies than women who didn’t meditate. Why did this happen? Well, there are a few reasons why. People who meditate consistently can lower insulin resistance, cortisol levels, and balance their sex hormones. When a woman is insulin resistant, it decreases her chances of getting pregnant. Also, when cortisol levels are too high, it creates stress in the body. And stress has a negative effect on ovulation.

 

Anxiety & panic attacks

Scientists conducted a study on the effects meditation had on anxiety levels. They studied 15 healthy adults with normal levels of anxiety and at the end of the study, they found that anxiety levels dropped by 39 percent. The scientists noted that the practice of meditation affected the activity in the participant’s prefrontal and anterior cortex. These are areas of the brain responsible for thinking, worrying, and emotion. High anxiety levels increase the incidence of panic attacks. So, decreasing your anxiety levels via meditation can reduce the likelihood of having a panic attack.

 

Heart health

Heart disease is one of the most deadly diseases in Western countries. It affects both men and women alike and it’s tied to other factors besides genetics, diet, and exercise. Our mental well being and stress levels play a part in our heart health too. And this is where meditation comes in for the win. Meditation is capable of stabilizing blood circulation, regulating heart rate variability (HRV), metabolism, blood pressure, and other biological functions. In other words, meditation can empower you to get your health back.

 

How do you meditate properly?

There is a common stereotype that you have to sit in a cross-legged position (lotus pose) on the floor, for a long period of time to “properly” meditate. But that’s not the case. Meditation isn’t always passive, you can find and do active meditations. But, even when you’re practicing a passive form of meditation like mindfulness, you can sit in a chair with your feet on the floor. Or sit on your bed with your legs out in front of you. The important part is to give yourself a quiet moment to be alone. Focus on your breath, observe your thoughts, and practice deepening your awareness.

 

It’s as simple as that. If you have a goal of achieving the “traditional” meditation posture by sitting in lotus, hands in gyan mudra, eyes closed, and spine erect — you’ll get there with practice and time. Yoga can also help you get there faster because it stretches and strengthens your body and helps you sit comfortably for longer periods of time.

 

Final thoughts

By incorporating meditation into your life you can positively influence your physical and mental health. And it’s not just a practice for the spiritually advanced, it’s a practice for anyone with a body and a pulse who wants a better quality of life. Meditation has the power to improve your state of well-being, happiness, ability to cope with stress, and zest for life. What’s not to love about that?

 

Take Care of Yourself!

In-Home Massage Your Winter Secret

In-Home Massage Your Winter Secret

What’s the hardest part of winter for you? Is it the shorter days, frigid temperatures, or painful joints?

Does your body react to cold weather by tightening and tensing up? We must admit, it’s hard to relax when you are bracing against the wind, walking or driving on snowy and icy roads. So the key is to be extra good to yourself and to create more opportunities to relax your body and mind, especially during these harsh winter months.

While some people love the change of seasons, the colder months can be challenging for a lot of us. Practical self-care strategies will get us through the colder months and can make all the difference in how well we feel as the winter continues. Whether you manage seasonal depression, stress, joint, and muscle pains, self-care is key to any effective strategy for making the most of the cold-weather months.

It all begins with our immune system

The immune system is our defense against infections and to helps protect the body and to maintain our overall health. Keeping our immune system healthy and in top performance – especially – during winter is one of the most critical defenses against getting sick. Massage therapy increases the activity of white blood cells that protects us from viruses and bacteria. Almost every massage modality helps to increase lymph flow, which has an integral role in our immune functions as it carries infection-fighting white blood cells throughout the body. Receiving regular massage also reduces cortisol, which linked with suppressed immune function, and inflammation.

 

When it comes to your health, sleep plays an important role. Studies have shown that people who get regular massages spend more time in deep sleep, which is the essential restorative stage of the sleep cycle. When we sleep well, we wake up feeling refreshed and alert. Sleep affects how we look, feel, and perform. Quantity and quality are both essential factors to function at our best. If we don’t get enough sleep, the body doesn’t have time to repair our muscles, memory, and to release the hormones that regulate growth and appetite. When our quality of sleep is compromised, we wake up less prepared to concentrate, to engage fully in school, and in our activities. Even if you do come down with a case of a seasonal cold, you’ll be able to bounce back much faster if your body is well-rested.

According to research from Cedars-Sinai, a group of participants who received massage regularly experienced significant changes in lymphocytes, which play a large role in defending the body from diseases.  What were these changes, you may ask?

Better Fluidity and Function:

In cold weather, muscles are more prone to cramp and strain. Stiff muscles are more tight, less fluid, and more susceptible to injuries. Muscle soreness – from engaging in winter sports or even just from shoveling – can significantly benefit from massage that helps to soothe and loosen tight muscles and prevent future injury too.

Massage Promotes Good Health From the Inside Out:

If your hands and feet are often cold, you may need a circulatory boost. Massage improves blood flow as it warms the body by delivering more oxygen to muscles, joints, and organs. This naturally lowers blood pressure, reduces pain, improves blood circulation, and improves overall bodily functions. 

Massage Melts Away the Winter Blues

 

About 15% of Canadians suffer from the ( SAD) Seasonal Affective Disorder during the winter months. Usually, symptoms are most severe from November through April as the lack of sunlight can negatively affect mood and energy levels. SAD is a type of depression with symptoms of; sadness, irritability, lack of energy, increased appetite, difficulty sleeping, feeling hopeless, withdrawn or isolated, struggling to focus, and even having suicidal thoughts.

When you can’t get enough sun every day, light therapy could be very helpful in managing this seasonal disorder. In recent years, light therapy – commonly called “SAD lamps” became a popular choice for managing Seasonal Affective Disorder. It can be particularly helpful in regulating the release of melatonin, to reduce fatigue and prevent winter depression.

A good SAD lamp has a surface, about 12 by 18 inches. It also needs a brightness level of 10,000 lux and labeled UV-Free. For best results, use it every day, first thing in the morning for about 20 to 30 minutes positioned about 14 inches away from the face, to fully benefit from its cumulative effects. The light needs to enter both your eyes, so placing the light in the correct direction is essential. It’s fine to multitask as you don’t need to look directly into the light source.

Shaking Off the Winter Blues with Aromatherapy

One easy way to add extra TLC and joy to our lives, especially during the winter months, is with the use of essential oils for aromatherapy. Essential oils influence the area in the brain that is responsible for controlling our moods and the body’s circadian rhythm. Carefully chosen essential oils can provide noticeable changes on all levels to help us feel better. When using essential oils for the first time, do a skin test to be sure you don’t have an allergic or adverse reaction to them.

Always dilute 3-5 drops of essential oil with an ounce of carrier oil. Examples; coconut oil, avocado oil, apricot oil, grape seed oil. By gently massaging a few drops of diluted oil on pulse points — any time of the day, but especially when you feel a dip in your mood or energy level— you’ll see how effective they are. In general:

Citrus oils – have a cheering and uplifting and energizing action.

Floral oils – help to fight feelings of sadness, melancholy, and guilt. 

Essential oils can be diffused in a diffuser, used in a bath 4 – 8 drops in total or in a carrier oil for a healing massage.  Essential oils are a perfect way to help combat winter blues and to re-energize, especially when combined with other conventional treatments.

Here are a few other essential oils to consider.

 

Essential oils to boost energy levels;

Bergamot
Cardamon
Grapefruit
Lemon
Orange Sweet
Peppermint
Rosemary
Spearmint

Essential oils to help balance and strengthen emotions;

Frankincense
Geranium
Jasmine
Neroli
Patchouli
Ylang ylang

 Have fun discovering new scents that will help you energize body and mind!

 

Other Self-care Strategies to Help You Get Through the Winter Months

As we know, countries like Iceland, Denmark, and Sweden considered being some of the happiest people on earth. The one thing they all have in common is the popularity of using saunas regularly. Saunas offer several health benefits, such as flushing out toxins, better sleep, improved cardiovascular performance, and it may also help relieve arthritic pain.

Infrared saunas also help to relax sore and tired muscles. It will warm you up like nothing else and forces the body to burn calories too. As nordic spas became quite popular here in Quebec, you have a wide range of options to find the closest to you.

~ If you are not claustrophobic, floatation therapy or floating bath can be a great part of your winter self-care strategy as it can promote deep relaxation, pain relief, improved sleep, and an overall feeling of wellness.

~ If you like the outdoors and you are open to discovering which type of winter sport you enjoy, it can make the whole season much more fun, uplifting and adventurous. ~ Reenergize yourself with visualization exercises. Meditation and guided visualization are a powerful way to ease cold-weather-induced stress.

~ Connecting through creating. Creating art with your loved ones or with your community decreases the feeling of loneliness and can improve overall sense of wellbeing. Searching online or in your local paper or library, joining a craft, or another activity group can also help connect you with your community to create not only pieces of art but new friendships as well.

Exercises That Melt Away the Winter Blues

Several studies have shown that exercise improves mood, sleep, and reduces stress. One hour of aerobic exercise outside, even if it’s cloudy, had the same benefits as 2.5 hours of light treatment indoors. Aerobic exercise can help to get rid of the feelings of depression. Brisk walking, jogging, skiing, sledding, are proven to help winter blues sufferers to feel better.

Daily exercises to help you feel happier this winter:

1. Running or walking

Running or walking is one of the best ways to promote positive mental health and increase your body’s energy level. Don’t let the winter blues bring you down. Try to spend more time outside.

​2. Swimming

A great way to overcome the winter blues is to take up an activity that is not outside. By swimming in an indoor pool, you’re working your whole body, which will increase your energy and lifts your mood. After your swimming session, head to the jacuzzi or a steaming sauna that reaches deep into your muscles to heal your whole body and making the weather more bearable.

​3. Dancing

Dancing improves brain functions, forces concentration, and promotes cognitive learning. By joining a class, you’re also getting out of your home and meeting new people. Dancing in social settings can release endorphins that reduce stress, pain, and the winter blues.

​4. Skiing

Embracing the change in temperature can do wonders for your mood. So, take advantage of the snow and head to the slopes. Skiing will make you feel as though you conquered the season and are proven to reduce chemicals that fuel symptoms of depression. There is no need to commit to purchasing all the equipment. Simple rent it for a day or a season.

Almost any exercise will positively influence anxiety and negative thoughts. Activities get you out of the house, and it takes your mind off of negative thoughts. Exercise gives you energy. Not just when you’re working out, but regular exercise strengthens muscles, increases endurance, confidence, and self-esteem.

Exercising doesn’t solve all of life’s problems, but regular exercise will increase brain function and have positive effects on mood, sleep, and energy levels. It’s been proven that exercise releases endorphins and reduces stress to combat the feeling of the blues in the winter.

​Food and Mood

Many people who suffer from the winter blues tend to crave junk food and unhealthy snacks, which increases further cravings for other sugary foods, which creates a vicious energy-draining cycle. Sugary and starchy foods are effective in increasing energy levels temporarily in the brain, but in the long term, it will zap your energy levels rather than boost them. This vicious cycle over time can result in weight gain that can lower self-esteem and worsen depression. A better strategy would be to eat simple and complex carbohydrates, for example – pasta, rice, and fruits.

​Healthy Food Choices

Oats – aren’t just a cozy way to start your winter morning. They can also help to regulate mood, and their low glycemic index keeps blood sugar levels stable, which helps to avoid reaching for unhealthy snacks. Choose large-flake or steel-cut oats for the most nutritious option.

Lentils – help to boost the brain’s serotonin levels, your feel-good neurotransmitter. Lentils are one of the most nutritious, delicious, and versatile plant-based food for a truly happy meal.

Turkey – is known to induce sleepiness, which your body uses to make serotonin, to boost your mood. This versatile protein can be enjoyed on a casual winter weeknight pasta.

Hot dark chocolate cocoa – is not only fantastic to warm your hands, but it will boost your mood, too! A cup of hot cocoa or a piece of dark chocolate causes the brain to release endorphins for a sunnier outlook and a happier attitude.

Quinoa – is one of the world’s most popular healthy food. This grain has one of the highest protein content; it’s gluten-free and contains a wide range of vitamins, minerals, and antioxidants for an even more mood-boosting action.

Fermented foods – sauerkraut, kimchi, plain yogurt, and kefir are nourishing the gut, which is the home of the feel-good serotonin production. 

Banana – is actual mood-boosting food. They are complex carbohydrates and an excellent source of vitamin B6, that aids to convert to serotonin, your stay-happy neurotransmitter. Enjoy a double-dose of happiness with a cocoa banana oatmeal muffin!

 

Wild salmon – is an excellent source of omega-3s, healthy fats that support proper brain chemistry for happiness, no matter the time of year. Omega-3-rich fish, like salmon, mackerel, herring, lake trout, sardines, and albacore tuna once or twice a week can help iron out unhappiness and ease symptoms of depression. 

 

Walnuts – are also a great source of omega-3s, just like salmon. It is a healthy snack that can be added to your breakfast oatmeal, salads, stuffing, and plates of pasta, for a brain and mood-boosting nutrition.

 

Avocados – are rich in B vitamins, particularly vitamin B6, a nutrient needed for the production of serotonin. If you’re feeling sad, anxious, or fearful, avocado could help to put you in a better mood. Avocados are a good source of folate, and research suggests that folate deficiency may be behind irrational fears and anxiety.

Their high fiber content also helps to keep a balanced blood sugar level, keeping our hunger and mood stable.

 

Cheese – rich in calcium, and as surprising as it may sound, has a role in decreasing stress and anxiety and improve mood. A small amount of cheese can be a healthy part of a balanced diet. 

 

Beans – are a source of complex carbohydrates, loaded with B vitamins and protein to stabilize blood sugar and mood while regulating hunger. Enjoy a hearty bowl of white bean soup with rosemary and olive oil for its heartwarming and soul-lifting benefit.

How In-Home Massage Can Help During Wintertime

Wintertime is the most appreciated season of having the convenience of receiving your massage at home.  It offers a potent defense to stay healthy during wintertime, a season when our immune system needs all the support it can get. Our bodies respond to cold weather by tensing up, so it’s essential to be extra good to yourself and to create more opportunities to relax your body and mind.

Massage is one of the best ways to combat the adverse effects of the winter blues. In addition to improving overall relaxation and wellbeing, massage relieves stress, enhances mood, and improves sleep. In-Home massage provides a stress-free and convenient solution for the relief of physical and mental tension that the winter weather can bring about. Especially this time of year, the option of having your massage in the comfort of your home will free you up from the additional stress of traveling to and from your appointment.

You can simply relax and enjoy the soothing, rejuvenating massage that will relieve muscle tension, reduce chronic pain, calm nervousness, and prepare you for a more restful sleep. All your specific needs are addressed by your massage therapist, who will be able to provide the massage modality that will be of most significant benefit to you. 

Making In-home massage a part of your immune-boosting and stress-fighting arsenal will help you create the more balance and focus needed to navigate through the winter stressors for your busy lifestyle. By giving yourself the ultimate treat, that benefits your physical and mental health this winter will keep you healthier and happier. There’s no need to go anywhere as our certified massage therapists will come to you, bringing everything necessary for your professional in-home massage experience.

 

Vivanti has been a leading provider of In-home massage for over 20 years. Having a massage at home is a great way to reconnect and reward yourself and your partner. Home massage is a mini-vacation for your body and mind without the stress and inconvenience of traveling.

 

Review our services and packages today to find the type of relaxation that’s right for you.

References:

https://thriveglobal.com/stories/winter-self-care-strategies-tips/

http://nymag.com/strategist/article/best-sad-lamps.html

https://www.amtamassage.org/research/Massage-Therapy-Research-Roundup/Research-Roundup0.html

https://psychcentral.com/lib/treatment-for-seasonal-affective-disorder/

 

Take Care of Yourself!

Take Care of Yourself!

What Everyone Ought To Know About Self-Care

What Everyone Ought To Know About Self-Care

The words “self-care” are thrown around a lot these days, and the connotation is hardly positive most of the time. Many people think of self-care as a euphemism for self-indulgence, or they look at it as a reason people give in for pampering themselves or giving in to apathy. Not only are these characterizations inaccurate, but they also prevent many from engaging in real, necessary self-care due to the concept’s meanings ascribed to by society. Self Care requires a deep and personal understanding of our priorities as it has a profound effect not only on our well being but the people around us as well. It is about respecting, appreciating and valuing your body.

We will discuss various aspects of self-care and why you should “get on the bandwagon” so to say.

Why Is Self-Care Important?

Regardless of the type of life you lead, everyone needs self-care. A stay at home parent needs their alone time as well as a full-time employee at the end of a long day. Regardless if you are a male, female, parent, student, or employee, there are constant demands, expectations, and deadlines to be met. Those responsibilities and the stresses of everyday life can take a significant toll on your health if you don’t take time to recharge regularly. That is where the importance of self-care comes in, an opportunity for you to give yourself the care that your body and mind desperately need and deserve.
 

What Do The Professionals Say?

 

Even though you may have first heard the term “self-care” from your family or friends, they are not the only ones who talk about it or how it can improve your life. Mental Health Associations encourages individuals to make time for themselves.

They said the following:

“Taking good care of yourself is paramount to the success of your recovery process. People in recovery find that their physical, spiritual, and emotional health are all connected and that supporting one supports the others. Taking care of all aspects of you will increase the likelihood that you stay well.”

Alan Main, a healthcare expert, wrote a report in 2018 about self-care. He said, “Good practice of self-care enhances well-being, can help prevent disease, curb illness, and restore health.” He also said practicing regular self-care routine could prevent and manage many health problems people face daily.

What Does Self-Care Look Like?

 

Medical professionals advocate for self-care as a way of prevention to many chronic and acute health issues. Self-care may require some self-discipline like many other things that are for good for us, but the investment is well worth it.

Setting measurable goals

When you set goals, it shows yourself that you are progressing, continuously improving, learning, and it keeps you motivated moving forward.

Creating a gratitude list

You may surprise yourself with how much gratitude you have. Try adding three new gratitude to your list every day and before you realize you filled up pages with things that sometimes we take for granted.

Unplugging from technology

Reduce the time spent on the internet, television, social media so you can go to bed earlier and wake up earlier to meditate or to exercise. Nowadays, you don’t even need to hit the gym to get a fun workout. There are endless apps that you can use to raise your heart rate and tone your muscles even with just 10-15 minutes of exercise.

Simplify

Schedule your “ME” time and avoid over-commitment. We’d all love to do everything we could do, but it is important not to over-commit and burn yourself out on doing all the “stuff” we want to do. 

Work-life balance

If you work full-time or even part-time, you must maintain a healthy work and life balance. If you work all the time and feel like you do not have time or energy for anything else, that could be an indicator that things need to change. It goes along with the point of simplifying your schedule, do not do more than
you can handle.

Try a new hobby

Learn something new you have always wanted to do, but have not had the chance as of yet. Or try something completely new and different that will stimulate different neuropathways. That can be, through taking an art class, working with wood to making furniture or art pieces, remodel a car, learn interior design, take up sewing, or learning a new language. The options are limitless, choose one that brings you the most joy.

Spirituality

Regardless of your religion, find a place near your home that you can visit that can help you recenter your spiritual self.

What Are Some Self-Care Activities?

As you undoubtedly know, indulging in spending sprees or eating binges are counterproductive to self-care. Here are a few activities that will positively affect your life:

Exercise

No matter what that looks like to you, it is vital to have that time set aside where you can care for your body. Go for a walk, hike, or jog even if can do only 5 minutes. If your time allows it, get a gym membership, lift weights, do laps in a pool or go rock climbing. You can also get into the habit of daily morning or evening stretches so you can increase the blood flow to your muscles, improve your posture and range of motion, and it is an excellent stress reliever.

Relax

Take up meditation, yoga, get a facial or a massage regularly so you can benefit from its accumulated benefits overtime.

Take a bath

There is something about relaxing in a warm tub of water. It does wonder for rejuvenating body and mind. You can add some essential oils to the water to enhance your experience. Several essential oils assist with relieving stress and tension for the “ME” time.

Have good hygiene

When you take care of your physical body, it does affect how you feel about yourself. Pay attention the next time you wear a suit or dress with your hair done and compare how you feel that day with the day you stay at home and sit on your couch wearing sweats without having taken a shower.

Spend a night out

It is essential to spend time with friends and family as social media doesn’t replace the quality of connection and communication. When you make time for meaningful relationships, you create deeper bonds. Humans are social creatures by nature, so we all need to spend time with others. Yes, even if you are introvert. Even though you recharge alone, you still need positive and joyful human interactions.

What Are The Benefits of Self-Care?

As I mentioned earlier, there are several benefits to self-care. When you take care of yourself, you are choosing to treat your body, mind, and spirit positively. Here are several ways that can affect you:

Increased Productivity

For example, if you stayed up late watching television and only got about four hours of sleep, your day could have gone quite poorly.
You could have struggled with focusing, slower at performing tasks, and your brain seems sluggish, you lacked the energy to do your responsibilities, or if you did your responsibilities, you might not have done them as well as you could have. Driving becomes dangerous, and so on.

Positive Self Image

When you care for your body through eating healthy and exercising, you tend to view yourself in a more positive light. If you met weight goals or ran a marathon, you are naturally proud of yourself, which increase your self-confidence and self-worth and rightly so.

Improved Physical Health

Participating in regular self-care habits, lowers stress levels, lessen the chance of headaches, chest pain, upset stomach, high blood pressure, and other maladies.

Another way your physical health can benefit from a self-care routine is setting aside time for regular massage therapy.

The University of Minnesota wrote an article about the numerous benefits of massage therapy on our mental and physical well-being. Some of these are improved circulation, increased energy, and focus, improved range of motion, muscle pain relief from chronic and acute medical conditions such and relaxation. One of the mental or emotional benefits are increased peace reduced anxiety and depression and lower stress levels. These are many articles regarding the benefits of massage therapy.

Improved Emotional Health

When you participate in self-care activities, it has a positive effect on your emotional well being. Many people enjoy going on walks or hikes as a form of self-care. When you go on walks or hikes, it engages both sides of your brain, allowing your judgment abilities to increase.

How Often Should I Do Self-Care?

Especially because self-care is a practice that is encouraged by the medical and all other health professionals, the question may come up as to how often you should you do it?

It’s been proven numerous times that adding self-care into one’s daily life reduces stress, decreases the chance of mental and physical illness, improves productivity, and increases the feelings of happiness. By giving ourselves a daily dose of self-love and compassion, we’re able to approach our work and relationships with a bright and happy mind, hence allowing the cycle of positivity to continue.

It is the same way with how long you should do it. You may only need a ten-minute walk before you feel rejuvenated or it may take a two-hour hike. Do self-care activities until you feel better.

How Does It Affect Those Around Me?

So far, you have learned about self-care, what it does to the benefits you can get. Even though the primary reason for taking care of yourself is the effect, it has on you, but it will have a positive impact as well as those around you. To put it bluntly, with regular self-care practice, you are happier, and people enjoy being around you. When you have good self-care habits, you are more likely to be patient, and you perform your job better.

True personal care is about honoring one’s body and mind through activities that give birth to the true self. When you choose to make personal care decisions, you want to improve your emotional, physical and mental well-being. Taking care of yourself is creating habits and a state of mind that helps relieve your stress.

The way you decide to take care of yourself should be directly connected to what is best for you.

There is so many ways to take better care of your body and mind. Identify the activities that make you feel at your best and “Just Do It”.

 

Commit yourself today to take care of yourself and enjoy the unlimited benefits of a healthy and fulfilling life.

Vivanti has been a leading provider of home massage for over 20 years in the Greater Montreal, Laval and South Shore regions. Having a massage at home is a great way to reconnect and reward yourself and / or your partner. Home massage is a mini-vacation for your body and mind without the stress and inconvenience of traveling.

 

Review our services and packages today to find the type of relaxation that’s right for you.

Take care of yourself!

References:

https://www.zeel.com/blog/massage/what-to-expect-during-your-first-massage/
https://www.massagemag.com/what-to-expect-during-your-first-massage-session-93928/
https://www.amtamassage.org/findamassage/expect.html
https://www.massagetherapy.com/articles/therapeutic-communication

Self care and Stress relief: The Investment That Truly Matters

Self care and Stress relief: The Investment That Truly Matters

Self-care and stress relief aren’t a luxury reserved for the rich and famous. It is a vital foundation of health for everyone across the board.Imagine going to your next annual physical and telling your doctor, “I don’t have any complaints.” Or , “To be honest, I feel great.” Yes, it’s possible! The key to a vibrant existence is investing in your health and well-being.

An unhappy ending to high-speed life

You spend all day attending to the needs of others: your family, your employer, your friends and community, maybe even your pets and plants. But how much time are you spending on yourself? Despite the proliferation of disposable relationships and products, things of value—even inanimate ones—need maintenance. You surely take care of all your big-ticket items: your home, your appliances, your car, your computer.

Your body deserves even more attention than these things, but strangely, few people make the time or effort. Society seems to revere and reward people who can work the most hours and get by on less sleep and less food. In fact, self-care is something to avoid only if you want to live an uncomfortable life, welcome disease, and die prematurely. Here are just some of the health conditions that can appear or get worse if you stop to take care of yourself every day:

• Obesity

• Heart disease

• Diabetes

• Depression

• Chronic pain, especially headaches and backaches

• Asthma

• GERD, ulcers, and IBS

• Dementia

• Panic attacks

• Chronic fatigue

• Skin problems

• And more!

A new hope: a paradigm of self-care

 

​Do you list self-care expenses under “entertainment” or “health” in your budget? If so, you’re depriving yourself of one of the broadest and best home remedies in the world for the above complaints. This doesn’t have to be costly or time-consuming. You don’t need exotic vacations, luxury beauty products, or servants to take care of yourself properly. ​​​Self-care is the exact opposite of, and antidote to, stress. It’s a good investment, not an extra cost. Stop believing that feeling good is only for the top one percent. For instance, people in third-world countries know how to be happy—and are often better at it than we are. Those little things you do for yourself now will pay off in the form of greater health, mobility, peace, and enjoyment throughout your life. Even though it might sound impossible, once you’ve carved out those moments for yourself, you’ll have more energy to tackle all the other things on your to-do list.

​Everyday options for taking care of yourself

Enjoying your life doesn’t have to come in big, costly packages or intermittent spurts such as holidays. There are simple, inexpensive things you can do every day to take care of yourself. In fact, you probably have the things you need on hand already. How many of us save our scented candles, beautiful lingerie, and good china for special occasions? Stop waiting to enjoy your life. Dip into this list regularly and start making self-care and stress relief a habit.

Nurture yourself with nature

 

Being outdoors is inherently restorative. That’s where animals and plants thrive, and it’s where we usually feel best too. Here are some ideas:

• Visit a local outdoor attraction, whether it’s the riverside, a forest, or a farm.

• Build an outdoor fire and sit by it on a crisp night.

• Lie in the grass and look at the clouds or stars. • Anytime you feel overwhelmed, step outside for a minute to recharge with natural light and fresh air. Extra credit for going barefoot!

• Add a houseplant or two to your work or living space. Spend time caring for it regularly.

• Do yard work or garden, but approach it as a leisure activity instead of a chore.

• Play with or groom your pets. Don’t have any? Walk a friend’s or neighbor’s dog. In fact, whatever self-care activity you choose, from practicing yoga to having a cup of coffee, you get extra credit for doing it outdoors when the weather permits.

Add art to your life

• Visit a small museum.

• Follow instructions for a simple craft project on YouTube.

• Color with your children, or get an adult coloring book to use on your own.

Nourish your body and soul

• Enjoy a glass of wine with dinner or a beer or cocktail now and then. Moderation is key.

• Keep organic chocolate with a high cocoa content on hand for cravings.

• Try new foods: Order something different at a restaurant. Taste a persimmon. Switch from coffee to tea, or vice versa.

Draw power from the people

• Join a gym, club, or support group.

• Attend a worship service.

• Take a special-interest class.

Just have fun

• Work on a jigsaw, crossword, logic, or sudoku puzzle.

• Listen to music so you can sing and dance while you do housework.

• Schedule a movie marathon on your calendar. Guests are optional.

Self-medicate with movement and massage

• Learn techniques for self-massage or play with couples’ massage.

• Try a yoga video or class. Don’t be intimidated; look for slow yoga practices such as restorative or yin yoga—or yoga for seniors.

• Attend a Reiki or acupuncture session or similar. Be open to the experience and see if you notice a difference afterward.

• Book an appointment for a relaxing in-home massage. Relieving stress can be as easy as opening your front door.

 

You absolutely deserve to take excellent care of yourself. And when you become the peaceful, happy person you’ve always wanted to be, you’ll inspire others to follow you on your journey. At Vivanti, we welcome the opportunity to be a part of that journey. We’re there whenever you need us.

5 Ways to Relieve Stress Fast

5 Ways to Relieve Stress Fast

Assuming you live in a developed country, stress comes with the territory. But the fact that you’re surrounded by other stressed-out people probably doesn’t make you feel any calmer. Luckily, there are many ways you can beat stress fast. Refer to these five tips any time you’re frazzled. You’ll be able to reset and continue with your day.

​1. Reach for an essential oil to soothe jittery nerves

When you’re stuck at your desk and stuck in a tense frame of mind, use an essential oil to refresh yourself. Here are some commonly prescribed oils for stress relief:

 

• Lavender
• Lemon
• Bergamot
• Ylang-ylang
• Clary sage
• Jasmine

 

Many brands of essential oils also offer their own stress-relief oil blends. These often contain citrus oils as well as gentle floral or herbal oils. When being around other people, go easy on scented products. Add a drop or two of your chosen oil to a cotton ball or tissue and take a few deep breaths. Then tuck the scented item into your neckline or shirt pocket. In addition, you can add oils to a diffuser pendant or apply an aromatherapy hand cream.

 

At home, you can be more liberal about using scents that permeate into the environment. Try lighting an aromatherapy candle or a stick of incense. When driving, you can stick your cotton ball with essential oil in an air vent. Bach Rescue Remedy is another quick solution for stress. There is a blended five flowers to create this reliever for acute stress and emergencies. You might also keep a bottle in your bag or desk drawer at work.

2. Write your stress away in just a few minutes

 

​The fastest way to de-stress yourself is to keep a running list of ideas. When distracted by personal thoughts or tasks, keep a journal or notebook handy and write things down whenever they occur to you. Then get back to what you’re doing. You’ll relax knowing you’ve not forgotten anything.

Like exercise, use writing as a long-term stress-beater. Make a practice of doing a “brain dump” every morning before you start working. Writing about your feelings for a few minutes before bed may help you sleep better.

​3. Check in with your body to correct physical stress

 

Although most stress originates in your own mind, adjusting your body is another way to beat stress and it can be done in several ways.

Posture: Spending countless hours over your computer? Leaning to one side or are you raising one shoulder to use the phone and keyboard simultaneously? If you are tilting your head or jutting your chin forward, then readjust your body alignment and workspace as needed.

Muscle tension: Take a few seconds to scan your body and note where you’re holding tension. Stop and rotate your joints or rub a sore area.

Eyes: Are your eyes dry or tired? Eye problems are common among computer users, and eyestrain can lead to headaches. Remind yourself to look away from your screen every half-hour or hour with alarms or push notifications. Focus on something in the distance, and move your eyes in different directions. Another way to relieve eyestrain is to rub your hands together and place your warm palms or fingers over your closed eyelids for a few seconds. Remember to use lubricating eye drops as needed.

Hunger and thirst: If you’re dehydrated or your blood sugar is low, you’ll feel less capable of dealing with stress and annoyances in general. Be sure to keep water, plain or flavored, nearby. If you’re unable to eat at your workstation, a hard candy can help you feel better until break time.

4. Go for a walk and feel immediate stress relief

 

 

 

Becoming consumed by a difficult project? Arguing with your partner? Feeling anxious because of a negative memory or emotion? Then get up. Walk away and keep walking. While you are in the office, go to the water cooler or visit another department. Go through the hallways or up and down some stairs.

 

Going outside helps even more. The change of scenery, sunlight, soft breeze and new scents will reset your mental state. Even if you can’t leave your post, you might try standing up for a few minutes. Keep in mind that a regular fitness program will help you during these times of acute stress, so make a point of working out in your free time. For example: 10 minutes of exercise can make a positive difference in the long run.

5. Give yourself a mini massage for instant relaxation

 

In case you cannot leave your desk, self-massage is another tension-buster you can try. While it’s not as satisfying as a full-body massage, it can certainly help you decompress. First, take a few seconds to determine where you’re feeling the stress. Many office workers, with the typical hunched-over posture, hold tension in their head, face, neck, and shoulders.

 

Doing a lot of keyboarding or other manual work might consequently generate aches in your elbows, forearm, wrists, hands, and fingers. Rubbing these areas increases circulation, relieves muscle tension, and helps prevent overuse injuries. Stress being more emotional than physical, you might feel tightness in your chest or stomach. Massaging these areas lightly can help you calm down. When attending a meeting, you can do a little surreptitious massage. Place in your hands in your lap, under the table. You can gently squeeze, press, and knead your hands without moving them noticeably.

 

A related move for busting stress is to book an in-home massage . Vivantis massage therapists visit you at your home, so you never have to worry about the hassle of commuting to your appointment. We come to you. In conclusion, remember that these and other techniques are available. However, alleviate tensions with a dual approach of in-the-moment solutions and a long-term management program is most effective.

 

Celebrating our athletes in PyeongChang and at Home

Celebrating our athletes in PyeongChang and at Home

Like many Canadians, you’ve likely watched the Olympic events this month—and the fantastic opening ceremony. Since ancient times, participants in the games have pushed their bodies to the edge to bring glory to their country and achieve personal victory.
But Olympic athletes aren’t the only ones who push themselves to excel. Every day, sports athletes and fitness enthusiasts like you find the strength to overcome life’s challenges.

 

​While acute injuries and chronic pain can certainly keep you from performing at your best, the way to be able to push your personal limits without breaking is to seek balance. Remember that whether you work hard or play hard, it’s okay to rest and take care of yourself too

Marie-Philip Poulin’s story

Ice hockey champion and two-time Olympic gold medalist Marie-Philip Poulin knows all about grit. In the 2014 Sochi games, she scored three goals and two assists while recovering from an ankle sprain. Poulin’s sprain, a high ankle sprain, involves many parts of the ankle and often requires a longer recovery than the lower ankle sprain.

She missed three months of training to let her ankle heal, but a high ankle sprain sometimes requires up to six months of rest to heal fully. That’s not the extent of Poulin’s courage. In 2011, she suffered a ruptured spleen and again was unable to play for three months. Although this brave woman has learned to play under less-than-ideal circumstances, she also knows when she must take a break for her health’s sake.

«​«The quality of personalized service that offers Vivanti is truly excellent. Their knowledgeable and talented massage therapists help me stay on top of my game at all times. Whether it’s to diminish muscle tension due to training or simply to relax the mind and body, Vivanti is without a doubt your winning choice!»

How sports massage helps you work and play better

 

​Injuries are common in sports; great ability doesn’t make anyone bulletproof. Athletes are susceptible to the same conditions that you are. But pro athletes have access to the best coaches, trainers, and therapists. Without bodywork techniques and other methods of alternative healing, few stars would be able to shine for long.

As we noted in our post on chronic pain, even performers such as the late Dolores O’Riordan and Lady Gaga have battled common health problems. Whether you play team sports, dance, run, teach yoga, or favour some other activity, you’ll surely benefit from a Sports Massage.

This type of massage works in several ways.

 

  • Better circulation: Tight muscles have impaired blood flow
  • ​Better flexibility and range of motion: Tension and tightness restrict the elasticity of muscles and makes it more prone for injuries
  • ​Fewer spasms: ​Tension and fatigue can cause muscles to contract involuntarily
  • ​Less soreness and cramping:​ ​Massage eases delayed-onset muscle soreness (DOMS)
  • ​​Detoxification: ​Stimulating lymph flow encourages waste removal
  • ​Boosted immunity: ​Massage may help prevent some illnesses.
  • Less inflammation and swelling: ​ Poor circulation prevents blood from delivering healing oxygen and nutrients. At the same time, lymph can’t remove waste and excess fluid from tissues.

Massages treatments received on a regular basis can help people like Marie-Philip Poulin and others to heal faster and remain without injuries.

​Why sports massage is good for your brain as well as your body

Although sports massage is considered a type of physical therapy, all massage modalities have holistic benefits.
A relaxing massage can help reverse many symptoms of mental fatigue and illness. Even if you feel fine physically, massage benefits brain health by improving your mood, attitude, mental focus, energy, and ability to think. Regular massage can also help you sleep better and feel calmer throughout the day. As sports psychologists know, a positive mental state is crucial to winning a victory, whether on the court or in the boardroom.

Enjoy an in-home massage for even more benefits

 

You’ve learned how massage therapy can help your body, mind, and spirit. Now imagine getting the benefits of a professional massage at home. When you book your massage with Vivanti, the certified massage therapist goes to you. Whether you need to take a break from your deskwork or loosen up before a race or performance, the convenience of an In-home massage removes travel time from your busy schedule so all your energy and focus is on the result you are seeking to achieve.

All you have to do is to lie back, relax and your therapist we’ll do the rest. We work with a variety of athletes and know what it takes to be at your very best for competition. We’re always here to help all of you achieve your goals and dreams. And we’re thrilled to be a part of your success!

Pain Relief with Deep Tissue Massage

Pain Relief with Deep Tissue Massage

You hit the “snooze” button on your alarm clock and rub your eyes. During that first minute of your newly semiconscious state, you say a few silent affirmations to motivate yourself to get up. Today is going to be a great day. You start to roll over when the pain hits. The pain that you deal with every day. Whether it is in your head, your feet, or somewhere in between, the aching, throbbing, or stabbing sensation reminds you of the burden you have been carrying for a long time now.

 

Hope is here

If this is your story, do not despair. First, know that you are not alone. Researchers estimate that up to 20 percent of adults worldwide suffer from pain that lasts more than a few days. Even entertainers such as Prince and Lady Gaga have struggled to perform to audiences’ expectations as they battled long-term pain.

Second, although chronic pain is not always managed well by the mainstream medical community, there are ways you can help yourself. Nutrition, exercise, workplace ergonomics, and acupuncture are some of the things you may consider incorporating into your lifestyle. Reducing stress and working on improving your sleep may also be effective. But deep tissue massage should be at the top of your list of pain-control approaches to try.


Conditions That May Be Helped by Deep Tissue Massage:

 

​If you suffer from chronic pain anywhere in your body, trying a massage will make up for your time. Whether for the first time or as an addition to an existing treatment, a deep tissue massage can make a huge difference in your quality of life every day.

 

Here are some recognized conditions that massage can relieve:

 

  • Lower-back pain
  • Repetitive motion injuries
  • Osteoarthritis
  • Sciatica
  • Plantar fasciitis
  • Tennis elbow
  • Limited range of motion
  • Chronic muscle tension
  • Anxiety

​How Deep Tissue Massage Fights Pain:

Much chronic pain settles in the muscles, bones, joints, and connective tissue. Massage is quite effective at releasing tension in the musculoskeletal system. Deep tissue massage fights pain by:

  • Easing nerve compression
  • Breaking adhesions
  • Relaxing muscles
  • Loosening fascia
  • Correcting posture
  • Allowing the body to move in new and different ways
  • Stimulating the removal of lymph waste
  • Releasing uncomfortable holding patterns

Massage of any kind also offers “secondary” effects that may contribute to feeling less pain:

 

  • Better sleep
  • Less stress
  • Mental clarity
  • Overall well-being
  • Improves the body’s self healing

​Use Massage Proactively to Keep Chronic Pain Away

Keep in mind that while you can count on massage to relieve existing pain, regular massage can keep that pain from returning and head off future problems as well. If you experience chronic pain on any level, you owe it to yourself to make massages a part of your life.

Vivanti offers in-home massage therapy to clients in the Montreal area. There is no need to battle traffic on the way to your appointment and add to your existing stress load. Simply wait for your therapist to arrive at your door. It really is that easy to get relief.

Do not hesitate to schedule an appointment because you think of massage as a luxury. Bodywork such as massage therapy has proven health benefits. Just because it feels good does not mean it is something you do not need and cannot benefit from!

​Writing a New Story

You hit the “snooze” button on your alarm clock and rub your eyes. During that first minute of your new semiconscious state, you say a few silent affirmations to motivate yourself to get up. Today is going to be a great day.

You roll over and notice that you are having less trouble getting out of bed lately. Without the fear of pain holding you down, you are more eager to start your day and accomplish all the tasks on your list.

You move through the day with ease. Although work stress brings on a few prickles of pain here and there, you are unconcerned. You know that you have a Vivanti in-home massage scheduled for the next day. And life is looking brighter.

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