WELLTRAX

Challenges and Change

The world is constantly changing and continues to move forward. Right now, we are experiencing many changes, some of which are more impactful than others. Look at these three ideas and apply them to improve the wellbeing and health of your lives.

 

We are glad when challenges leave us, but we know when present, it will strengthen us.

Think about a time in your life when you were struggling, or had an obstacle that was difficult to overcome. Take the time to reflect and look at the positive impacts it made in your life and how it shaped you as a person. That change in your life has taught you something new! Don’t allow the challenges in your life to detour you. There are some things that we can’t control, but we can control how we let those things affect us and prevent them from deteriorating our mental health.

 

Growth is ‘heavy’ and bewildering, but also rewarding and fulfilling

What do you know about the life of a caterpillar? Caterpillars undergo a process called metamorphosis that turns them into a butterfly. When the caterpillar becomes a butterfly, it is no longer limited to walking on the earth and can now reach greater heights. Like the metamorphosis of a caterpillar, growth can be very strange, but once you do, you too can reach greater heights. As people, we should allow ourselves to grow and accept the good things that result from the changes in our lives. 

 

Do we need to try and change others?

The answer to this question is plain and simple, absolutely not! There is a greater risk of stress in people who feel the need to have control and power over other people, which is unhealthy control. Instead, we should support and kindle ongoing friendships with people in their lives who are undergoing change, which will help us to become less stressed and healthier and happier. We need to take responsibility and focus on the changes in ourselves which will lead to higher levels of self development and wellness. 

Remember:

• Take responsibility for ourselves.
• Focus on changing our own self image.
• Nurture your self-love.

We are the only ones that can change ourselves. Are you ready?

 

Article by Faith Buckmire-Phillips

How to Incorporate Exercise Into Your Daily Life

During this crazy time in the world right now, many of us have a hectic lifestyle or feel like we don’t have time to exercise or focus on fitness. But you can! You can create a healthier lifestyle for yourself by incorporating fitness into your current daily habits. Some people may be fearful or concerned but, as restrictions become lifted, everyone will be able to do more to further their fitness goals. With a fast paced and busy life, you can still take a moment to better yourself with exercise to improve your mind and body. Even just 5 minutes of any activity with movement will help! Overall, stay positive and remember that simple improvements can lead to big changes. Just remember to maintain a safe environment with social distancing.

Here are 9 ways to simply incorporate exercise into your daily life:

• Walk during your lunch hour
• March in place
• Go on a bike ride
• Take the stairs instead of the elevator
• Go for a walk in your neighborhood
• Move around during television commercials
• Walk or stand during phone calls
• Attend a virtual exercise class
• Be active with your family, friends, and pets. It is a fun way to spend time together and it is good for your health too. 

Article by Lindsey Lewis

 

Self Care Through Hydration - Part II

Article by Carol Martin

License Massage Therapist

License # MA82720

Although there are numerous ways to achieve improved self care, such as a self massage, hydration is one key aspect to your life as it helps your overall bodily functions. With massage, the body becomes dehydrated because the muscles release fluid with water and electrolytes which are circulated through the body and then released to the kidneys to be released from the body. The kidneys are unable to function properly without enough water. A primary function of the liver is to metabolize stored fat into usable energy however, if the liver has to do the work of the kidneys, it can’t operate at full speed. The body perceives not drinking enough water as a threat to survival and begins to hold every drop which causes fluid retention. This is why it is important to drink a lot of water after a massage to rehydrate your body. 

When your body is massaged, whether it is with the self massage techniques or it is from a massage therapist, the tension and knots within the muscles are improved along with the circulation throughout your body. When this happens fluid is released along with metabolic byproducts. These toxins become circulated throughout your body which is why water becomes so important. Drinking water hydrates the kidneys to productively flush out all these toxins.

Overall, next time you have a massage or use self massage techniques, remember to hydrate your body!

 

Do you keep track of your daily water intake?

To know the recommended amount of water that you should drink everyday, use this equation:

Body Weight divided by 1/2 and then multiplied by 1oz.

Self Care Through Self Massage - Part I

Carol Martin

License Massage Therapist

License # MA82720

As a licensed massage therapist for approximately twenty six years, I am well aware that massage is crucial for both body maintenance and recovery. While massages are now opening up across our communities, you may be hesitate to get one right now or you may be looking for alternative ways to accomplish your self care needs through massage. In the meantime, here are some alternative tools and methods that you can utilize on your own to give your body the best self care possible with a self massage.

• Foam rollers are utilized to give pain relief due to tight muscles. It entails lying on one's back on the sore spot and resting there for thirty seconds or more. With this, the pain will decrease approximately seventy percent. Repeat steps.
• Tennis balls are objects I mention to nearly every client I work with. It simply consists of two tennis balls in a long sock. Tie a knot, throw it over your shoulder, and lean against the wall in the tight area. You are in control as to the amount of pressure you apply. Hold for thirty or more seconds depending on the intensity of the pain. Repeat steps. You should feel relief.
• Vibration, a Hypervolt Massage Gun, and a TheraCane, also achieves the function of self massage. In addition, the vibration jiggles sore, tight muscles for blood circulation which can help relieve pain. Intense deeper pressure can be applied to a specific area by means of a massage gun and with the TheraCane. Contrast these therapies for approximately fifteen minutes each. Ice compressions and heat, as in an epsom salt bath or heating pad, along with other massage tools are beneficial as well.

In addition to self massage, stretching is another method that can be used for self care. Stretching regularly or stretching through yoga, biking, walking, swimming, and even movement in the pool, yields the benefits of greater flexibility and increased range of motion. This increases blood flow to muscles helping to heal and prevent back pain, give stress relief, and improve posture.

Pictured below are the tools that Carol suggests:

 

    Foam Roller       Tennis Balls     Massage Gun       TheraCane

Spiked Massage Ball

Flex and Stretch!

Do you stretch?

Maybe you stretch when you wake up in the morning, or before bed in the evening. Maybe you stretch before a workout. Maybe stretching IS your workout. Maybe you’re so mentally and emotionally stretched that you feel as if physically stretching yourself will send you over the limit. Or, maybe you avoid the practice altogether because you think “What’s the point?” Whatever your view is on stretching, there’s no denying the facts: It’s great for you! Stretching is so valuable for your body not just physically but mentally.

 

Speaking in terms of physicality alone, stretching your body several times a day improves flexibility and concentration, and has been found to reduce chances of stroke and heart attack. This is because stretching happens to reduce arterial stiffening, a common symptom of aging. By engaging your muscles and preventing them from becoming stiff with disuse, you’ll ensure they remain strong.

 

With continued practice, stretching improves balance, flexibility, posture, and circulation. Stretching is a great activity to incorporate in any kind of lifestyle. Whenever you workout, stretching is important as it warms you up in preparation for more vigorous exercises, and cools you down after that exercise. Stretching can even be your form of exercise, with yoga or aerobics which is also a healthy way to improve your flexibility while getting in shape. You don’t have to be flexible to stretch, but in time, stretching leads to improved flexibility. The incorporation of stretching can fit into anyone’s lifestyle and can make a world of difference.

 

Taking a few moments to still your mind and stretch is a healthy habit that will ensure not only physical, but mental stability amidst an otherwise hectic lifestyle. During this crazy time in the world, this is a great time to take a moment for yourself and relax your body and mind. If you ever feel stressed, just take a break, breathe, and stretch. If you feel as if you are getting bored being at home or just need a rest from everything going on in the world, take a step outside or go to a park and stretch. I promise you will not regret it.