Sieeka Khan

A new study that was published in the Journal of General Internal Medicine based on Veterans Affairs health records shows that non-drug therapies that are given to military service members that have chronic pain may reduce the risk of long-term adverse outcomes, such as drug disorder, alcohol and self-induced injuries like suicide attempts. 
Pushing for non-drug therapy
The researchers of the study concluded that service members that have chronic pain who got non-drug therapies while they were in the military, like acupuncture or massage, had shallow risk in VA of new-onset drug disorder or alcohol disorder, barbiturates, poisoning with opioids and related narcotics, sedatives and suicidal thoughts and attempts. The team did not study death by suicide. 
A statistician and suicide researcher at the VA Palo Alto Health Care System in California, Dr. Esther Meerwijk, lead her team to review the VA health records of 140,000 Army soldiers who had chronic pain following their deployment to Afghanistan or Iraq from 2008 to 2014. The most common kind of chronic pain was back and neck issues, joint discomfort, and other issues that involved the bones or muscles. 
Meerwijk stated that chronic pain is linked with adverse outcomes, like suicidal thoughts and behavior and substance use. It made sense that if non-drug treatments are good at managing the pain, the effect will go beyond only pain relief. But she said she was surprised at the results of their analysis, despite their attempts to prove them wrong. Often enough in research, significant results disappear once you start controlling for variables that can affect the outcome of the study. 
The researchers controlled for length of a service member's care in VA, whether they had been exposed to non-drug therapies and the number of days they received opioids. They also checked to see if the veterans who received non-drug treatments were healthier, to begin with and if more of them who received non-drug therapies died before any of the adverse outcomes occurred. 
Meerwijk explained that it is possible that the soldiers who received non-drug therapies did not have to rely on opioids as much for their chronic pain, and they are, therefore, at lower risk for adverse outcomes. She stated that they may also be seeing a genuine effect of non-drug therapies that happens regardless of whether soldiers use opioids or not. If non-drug treatments make chronic pain at least more bearable, people may be more likely to have positive experiences in life. That can make them less likely to have negative thoughts such as suicide or to turn to drugs. 
Meerwijk's research is a part of the Substance Use and Psychological Injury Combat Study or SUPIC, which is the longest and largest observational study to date of behavioral health conditions and pain management in Army service members returning from Afghanistan and Iraq. VA has participated in the study, which is led by Dr. Mary Jo Larson of Brandeis University in Massachusetts. 
Meerwijk added that when she joined the team of researchers, one of her goals was to study the long-term effects of non-drug treatments for chronic pain received in the military. Given that her research interests in suicide and suicide prevention, it was suggested that they look at suicidal thoughts and attempts as outcomes. Given SUPIC's interest in substance use, especially in opioids, they broadened the analysis to serious adverse events that are related to opioid use and chronic pain. 
Managing chronic pain
Chronic pain is usually managed with prescription opioids. With higher doses and longer length of use, opioids have been linked to a greater risk of substance use disorder and self-inflicted injuries like opioid overdose and suicide attempts.  

By Outside Online

17 surprisingly easy steps to a happier, less strung-out life—starting with your vagus nerve


Activate Your Vagus NerveIt’s

the secret to calming down
Activate what now? Stick with us: The vagus is the largest and longest of the 12 nerve fibers emanating from your brain. It branches out to reach every major organ in your body, making the mind-body connection a literal one. Researchers hypothesize that the vagus is part of what’s known as the microbiota-gut-brain axis, and John Cryan, an Irish neuroscientist, has identified the nerve as one way that microbes in your gut send signals to your brain. Which, as he likes to say, proves that what happens in vagus does not stay in vagus.
Why should you care?
Because the vagus nerve is a link to your parasympathetic, or “rest and digest,” nervous system. When stimulated, it slows down your heart rate, switches off your fight-or-flight response, and relaxes you. Things like yoga, deep breathing, massage therapy, and moderate exercise can activate it, which might help explain the positive feelings we get when we do them. 
In an effort to trigger my own vagus nerve, I began searching for a quick and effective technique. Beyond stimulation therapy, in which surgeons implant a device that sends electrical impulses to the brain, there are no other FDA-­approved methods to get the health benefits. “I’ve yet to find a piece of scientific evidence that doesn’t get extrapolated well beyond where it should be,” says Mike Tipton, a professor of environmental physiology at England’s Univer­sity of Portsmouth.
I ruled out any method that required surgery, hiring a specialist, chanting, or gagging (the vagus nerve is connected to the throat muscles), as well as long-term investments like changing the composition of my gut microbiota or developing more meaningful friendships. The technique I kept returning to was cold-water face immersion. A number of experiments have shown that dunking your face in cold water reduces your heart rate and blood pressure. Even Tipton agrees that it’s “a legitimate way of stimulating the vagus nerve,” but notes that the therapeutic benefits are currently unproven.
A group of scientists in Luxembourg recently tested wearable devices that cool the vagus nerve via a patch of skin above the clavicle, but you don’t need to buy any new gadgets. Simply submerge your face in cold water for a few seconds. I tried it for several days, using water at about 55 ­degrees, and found the experience refreshing and, after the initial shock, somewhat calming. Even a quick splash can work. Ahhhhh. Feel that? That’s vagus-nerve stimulation. —Peter Andrey Smith

Quick Fix: Sleep OutdoorsIt helps to reset your circadian rhythm and provides a sense of well-being, whether you’re in your backyard or on a mountaintop. Or glamp it up in a beautifully sited tent just outside a national park with Under Canvas, a company with locations from Zion to the Smoky Mountains.
Do NothingJust go outside. That’s it.
The crux of Jenny Odell’s argument in her book How to Do Nothing is that a narrow definition of productivity, which plays out on devices and social-media platforms, has monopolized our minds. Her solution? The 33-year-old Stanford lecturer urges us to pay attention to the natural world wherever we are—whether that’s the wilderness or the middle of the city. We asked Odell what that looks like. —Molly Mirhashem
“I don’t spend time outdoors to think about myself. It’s not about self-improvement. It’s about fundamentally refiguring your relationship to everything around you.”
“My book isn’t anti-technology. I teach digital and internet art, and there are amazing things online. But within the attention economy and social media, time feels very stunted. You’re trapped in an endless urgent present. When I think about how it feels to go for a walk around the block and just look at things, it’s almost the direct opposite.”
“I use the crowdsourcing app iNaturalist to help identify local flora and fauna. It works well in places like the Bay Area where there’s an active community of users. And I find it heartwarming to know that someone else is paying attention to the same thing as me and cares about it.”
“I considered myself to be in conversation with the outdoors as I worked on the book. Whatever environment I was in played an active role in how I formed my thoughts. It sounds cheesy, but I considered parks a collaborator, just like if you had a partner on a project who you talked through your ideas with.”


(Photo: Hannah McCaughey)Quick Fix: Break the RulesBinge-watch Netflix. Eat pizza. Take that tequila shot. Not every day, but some days. Because a little indulgence is liberating.

Learn a New SportIt’s good for your brain
Each time we acquire a complex skill, our brains spring into action, shifting gray and white matter around in a process sometimes referred to as activation-dependent structural plasticity. To use an analogy from running, it’s like trading a steady 5K jog for a series of high-intensity sprints. It might be painful at first, but it makes your brain stronger. Even more appealing, developing new abilities may make us less stressed.
I reminded myself of this one morning last fall as I stood on the deck of the Wild Pigeon, a J/24 keelboat with a jaunty red hull owned by the Manhattan Yacht Club—which, despite its name, is located at Jersey City’s Liberty Harbor Marina. I was here to learn to sail, but also to explore the broader upside of doing so. In instructor Krista DeMille, I had an encouraging role model. She started sailing only a few years ago. A classically trained dancer and actor who also led river-rafting trips, she was a walking advertisement for the polyvalent self. 
With the metallic clang of nearby construction as a backdrop, DeMille kicked off the two-day intensive course by guiding me through sailing’s dizzying multitude of terms. I struggled to keep up with the flurry of hanks and clews and halyards, my Scrabble arsenal expanding by the minute. Next we moved to knots: square knots, slipknots, figure-eight stopper knots. To teach me the bowline, DeMille used a little story of a rabbit and a tree. Then she had me raise the jib and mainsail and fix the trio of tensioners, each with its own dynamics. It felt like doing a full-body workout while standing on a balance board.
This dockside training was a tonic for my brain, suggests Denise Park, director of re­search at the University of Tex­as’s Center for Vital Longevity. There is “some evidence,” she says, that engaging in “cognitively demanding tasks over a sustained period of time” keeps our brains sharp as we age. The ideal task is something “intellectually challenging and preferably novel.” As much as the brain likes a mental workout, it also likes physical exertion: exercise has been shown to enhance cognition. 
DeMille took us into New York Harbor, one of the world’s busiest, filled with a staggering array of large vessels, most of which seemed to be bearing down on us. “Raise the jib!” she shouted. I clambered toward the bow and began hoisting. The sail unfurled a few feet and then refused to budge. DeMille took a look. “Sailing,” she told me, “is about problem-­solving.” Eventually, she found that I’d shackled the line not only to the grommet (correct), but also to the forestay (incorrect).
Once that was sorted, she handed me the tiller, and all that previously abstract instruction became very real: we were a crew of two, and the winds were robust. Sailing demanded all my attention. This itself, in an age of endless distraction, has benefits. While at the tiller, I couldn’t reach for my phone or think about the sources of anxiety in my life (bills, story deadlines, middle school application forms). No surprise there. But the fact that I was also learning a new skill provided its own form of stress reduction. As a recent study in the Journal of Applied Psychology on stress in the workplace suggests, learning gives us powerful psychological tools to combat job stressors, building our feeling of competence and enlarging our sense of self.
In my case, I’d studied several things at once: knots, nav­igation, the wind, the etiquette of the sea—the 100-question certification test I took afterward (I passed) only scratched the surface. Ultimately, sailing seemed like a metaphor for learning itself: something that takes you to new places and uses the power of nature to make you feel better. —Tom Vanderbilt

Quick Fix: Take NotesJust don’t call it journaling. Research shows that a daily ritual of writing down your feelings is one of the best stress-management tools.
Put Down That EspressoIt isn’t making you happier
Caffeine is the world’s most popular psychoactive substance—Americans alone spend $72 billion on coffee each year. But surprising research suggests that it doesn’t work the way we think it does. According to Jack James, former editor of the Journal of Caffeine Research, if you’re a regular coffee drinker, caffeine doesn’t make you sharp, improve mood, or perk you up. And some of the world’s leading drug researchers, including David Nutt at Imperial College London and Peter Rogers at the University of Bristol, have confirmed that caffeine doesn’t boost wakefulness above baseline for those who are dependent on it. They explain it this way: You feel fatigued as your first espresso wears off, and you start going into withdrawal. So your next jolt is really just bringing you back to normal. “That’s pleasant and encourages caffeine consumption,” Rogers says, “but it’s not providing a net benefit to functioning.” Given that, and the fact that caffeine can cause sleep disruption and elevate blood pressure, it may be time to wean yourself. Life really is possible without it. —Peter Andrey Smith

Quick Fix: Swing in a HammockHang time is easy and portable with the Eno Double­Nest. It’s small and light enough to bring on any adventure, easy to set up, and roomy enough for two.

Rein In Your Digital LifeThree simple steps 
Jennifer Stewart is a cofounder of Gateway Productivity, which coaches business owners on how to be digitally organized. She shares the core principles that help her clients. —Abigail Barronian

(Photo: Hannah McCaughey)
1. Focus on one thing at a time.Multitasking is a myth, Stewart says. She recommends that you turn off all notifications except texts and phone calls and consider installing an app and website blocker like Freedom, which forces you to choose when you digitally engage.
2. Put all your to-do items in one place.“We hold everything in our head, and that causes stress,” says Stewart. “Pick a place where all those things can go. That way your brain can relax.” Things 3 is a simple management tool that allows you to sort and schedule your chores. 
3. Account for your time.Wonder where the day went? Try Toggl, a piece of time-tracking software. You record how you spend your work hours. After a few days, you’ll have a clear sense of where your energy is going and how you can adjust.

Quick Fix: Try a StaycationAvoid the stress of airport lines and delayed flights and be a tourist in your own town.
Hit SnoozeYou need more sleep
I’ve always been a morning person. I set my alarm for before dawn and head to the trail or gym when most people are still asleep. Then I shower and sip coffee while I catch up on the news or sift through e-mail. But a few months ago, I started to feel sluggish during those sunrise jogs, and I watched my mile times slow. As I yawned through the day, I wondered whether I was a morning person after all.
It turns out a lot of us feel tired. According to a Gallup poll, 40 percent of Americans report getting less than the recommended seven hours of sleep per night. The fewer z’s we get, the more our bodies and brains are compromised. “You might see a significant decline in physi­cal performance over a period of three or four days,” says W. Christopher Winter, a sleep researcher, neurologist, and author of The Sleep Solution. “And you’re likely to make three times as many mental errors.”
So I vowed that for two weeks, I would sleep in. I reset my alarm from 5 a.m. to 6:30, kept my regular bedtime of 11:30 P.m., and meticulously tracked how every day went.
It didn’t go well. Each morning, I woke up before my alarm and forced myself to close my eyes again. When the alarm went off, I’d bolt upright, race to the shower, and start my day feeling unprepared. That frazzled state stuck with me as I hurried to meetings. 
Yet I did notice that I was more engaged at work and made fewer mistakes. I started running in the evening and shaved five seconds off my mile time. While sleeping later isn’t for me, it confirmed that my body feels healthier and my brain sharper when I’m getting at least seven hours. So I’ve set my alarm for 5 a.m. again, and I now have a second alarm that chimes at 10 P.m., telling me to go to bed. What I needed all along was to get more overall rest, something a lot of us could use. —Abigail Wise

Quick Fix: Get Your Hands DirtyExposure to biodiverse soil is good for your microbiome, which has been correlated with improved mood. Plant a tree, start a garden—or dig in at the Many Hands Peace Farm in Highlands, North Carolina, where guests learn and practice regenerative agriculture.

Take to the NeedleWant to relax? Try knitting. Seriously.
Last winter, bucking gender stereotypes and the derisive looks of my 11-year-old daughter, I became a proud knitter. But let’s back up. It all started as I was preparing for a podcast interview with Cal Newport, the author of Digital Minimalism, a bestselling book that examines the pitfalls of our screen-addicted lifestyles. My work project quickly evolved into a self-help mission. Newport’s book described a litany of bad habits—tuning out the world with music, mindless social-media scrolling—that sounded eerily familiar. So I decided to commit to his prescribed “digital declutter”—30 days without recreational screen time. 
Newport is careful not tocall his plan a detox, a word he worries implies a short-term break rather than the trans­formation of one’s relationship to technology that he’s promoting. “One of the things I’ve noticed is that the people who succeed actually took advantage of the 30-day break to think seriously about what they really want to do with their time,” Newport told me. “You have to have a positive thing to replace this with.” In other words, you need a hobby—something you value that can fill the time you once spent scrolling through your Instagram feed when the monthlong moratorium expires. 

(Photo: Hannah McCaughey)That’s when I picked up knitting, essentially by default. It was February, so gardening and other outdoor hobbies werea no-go. I love reading, but I knew my passion for dense nonfiction would inevitably be overrun by the lure of Twitter’s more snackable nuggets. Woodworking sounded cool, but I have few tools and zero carpentry skills. Knitting? That seemed doable, perhaps even easy. I picked up two pairs of needles and two balls of yarn, recruited my wife to join me, then briefly broke my digital fast for a quick YouTube tutorial. 
For the next month or so, we set aside our phones and plopped on the couch for nightly sessions of knit one, purl one. As soon as I had the basics down, I found that the repetitive, mindless task was relaxing and meditative, helping me to decompress from office life. Turns out research backs that up. In 2013, British well-being coach and knitting advocate Betsan Corkhill teamed up with an occupational-therapy researcher to survey more than 3,500 active knitters from 31 countries. Their conclusion: people who knit more than three times a week report improved moods, reduced anxiety, and less stress. 
When the weather improved and the days got longer, I confess I put away my needles. But I plan to be a knitter for life. Winter is here, and there’s a yard-long stretch of stitches in my closet yearning to become a scarf. —Christopher Keyes

Quick Fix: Spend Time with GiantsThe scent of trees relaxes us. Skylonda Lodge, an hour south of San Francisco, has four-to-seven-day retreats that include strolling among redwoods reaching 300 feet.

Embrace Your InjuryRest is an opportunity for reinvention
No one likes getting hurt, but sometimes the forced pause leads to much needed downtime and an opportunity for introspection. Last May, professional ultrarunner and coach Megan Roche ruptured her hamstring when she stepped into a prairie dog hole while training near her home in Boulder, Colorado. Initially, the prognosis was that she’d never compete at the same level again. But Roche found a surgeon who told her that a reconstructed tendon could make her stronger than she was before. She had surgery soon afterward. 
“It was a crazy moment in my athletic career, because I fully contemplated what my life would look like without having that competitive outlet,” 29-year-old Roche says. “I went through every stage of the grieving process before ultimately getting the news that I should be OK.” The episode made her acutely aware that she didn’t want her identity wrapped up in something that could vanish in an instant. Roche, who also has a medical degree, says that her injury woke her up to the fragility of her career and inspired her to go back to school to pursue a Ph.D. in epidemiology.
Roche also points out that an injury often leads athletes to come back to their sport with a more well-rounded training approach. She appears to have found a middle ground: her research centers on bone health and the genetic predictors of sports injuries, and she plans to continue to coach and run. —Martin Fritz Huber


(Photo: Hannah McCaughey)Quick Fix: Walk the DogThere’s solid research on the stress-reducing benefits of having a pet. Meanwhile, Harvard researchers recently noted that walking is one of the healthiest forms of exercise.

DecelerateThere’s a reason tai chi has been around hundreds of years
I’m a skier, biker, and climber with a full-time job, which means I obsessively cram my free time with as much high-impact activity as possible. But lately, recreation has felt less like fun and more like an urgent invitation to beat myself up, so I decided to slow things down. Which is why, on a sunny Friday afternoon, I find myself standing at the back of a martial-arts studio, relearning how to walk. 
Jill Basso, a tai chi instructor for more than 20 years, comes over to correct my form. I’m moving forward too much, she says. Which until now I considered the primary goal of walking. Tai chi, however, isn’t really about getting anywhere.
The ancient Chinese martial art has been steadily growing in popularity in the U.S. over the past decade, boosted in part by support from the medical community. Research about its potential to build strength, balance, and stability, particularly in older practitioners, has led doctors to prescribe it to their patients. But those benefits probably extend to young people as well, explains Elizabeth Eckstrom, a professor at Oregon Health and Science University who has been studying tai chi in a clinical setting for nearly two decades. The practice can improve sleep, teach mindfulness, and help athletes advance in their sport. “It’s a good partner for all the things we do,” says Eckstrom.
A typical session involves a slow series of movements. In Basso’s class, the mostly over-60 students move fluidly and confidently through side steps, lunges, and sweeping arm motions. Without the goal of getting faster or going bigger, I learn about smaller limitations: my ankles are rigid, my quads allow my knees to bend only so far, my hips catch with certain movements. My limits are internal.
I have a complicated relationship with exercise. It’s deeply tied to my sense of self-worth, and if I haven’t gotten my heart rate somewhere near 180 in a few days, I can get manic. It’s something I’m trying to change, healing my relationship with physical activities that are supposed to be enjoyable but have become a form of self-flagellation.
Tai chi, on the other hand, kept my heart rate around 80. It plugged me into a welcoming community of people who are tending to their bodies like a slow-growing garden. I started going to class twice a week, moving as deliberately as my body would allow. I learned that my sports habits and tai chi actually have the same goals—­mental calm, physical strength, and overall well-being. And tai chi doesn’t put me at risk of broken bones or a bruised ego. —Abigail Barronian

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BY ROBERT JAY WATSON

   With an ever-growing body of scientific research showing the benefits of massage therapy for people of all ages, there has never been a better time to try this alternative to medication. With Americans increasingly aware of the danger of resorting to addictive opioids for managing pain, massage offers a low-risk solution for relief by stimulating the body’s ability to heal itself.
For many people who work in sedentary desk jobs and spend a lot of time in the car, neck and back pain are some of the most common complaints. Today, we’ll look at some easy ways to treat these problems with massage.
1. Use a Tennis Ball to Relieve Back Pain
Illustration – Shutterstock | fizkesIt’s hard to believe that such a cheap piece of sports equipment could be so powerful in treating pain, but tennis balls can become your back’s best friend. Many people who suffer back pain have poor posture as a result of sitting too much. Others have jobs that require lots of bending over and lifting, which can also cause problems.
Regardless, with just two tennis balls, you can give your back a break.
1. Lie on your back on a yoga mat or supported surface like a rug.
2. Bend your knees and put your feet on the ground.
3. Lift your hips straight up in the air.
4. Slide the two tennis balls under your back, shoulder blades, neck, or under whatever spot is in pain.
5. Let your hips down and relax your weight onto the floor and tennis balls for at a least a minute.
You have the option of rolling the tennis balls around under your body to massage the areas that are in pain.
2. Use a Hot Towel to Relieve Pain
Illustration – Shutterstock | Prostock-studioJust like the tennis ball trick, you don’t need to do anything fancy to find a quick solution for pain. Either at the gym, at home, or even at the office, you just need a towel and a way to warm it up.
1. To begin, take your towel and twist it until it becomes braided.
2. Grasping each end of the towel with your hands, put it behind your neck.
3. Keeping your head straight up, begin rubbing the towel around the base of the neck.
4. Depending on the level of pain, you can try different amounts of pressure.
3. Stretch and Self-Massage
Illustration – Shutterstock | Dragana GordicWhile the advantage of having a professional masseuse work on you is clear, there’s a great deal that you can do yourself to relieve pain.
1. Stand up tall with your spine straight.
2. If you are right-handed, put your left arm over your neck and push down on the trouble spot. If you are left-handed, try your right hand.
3. Once you find your pressure point, apply consistent pressure with your hand for at least 30 seconds.
4. Moving your hand around the area, if you come across other places where you feel pain, repeat the procedure.
While all the above options have the advantage of being able to do them yourself, sometimes you need to call in a professional. Here are some massage techniques that you can look into for relief for back and neck problems.
4. Shiatsu
Illustration – Shutterstock | imtmphotoWhile shiatsu massage is a Japanese practice, it derives from ancient Chinese medicine. Just as acupuncture seeks to relieve blockages in flows in the patient’s “qi,” or vital energy, so shiatsu, which means “finger pressure” in Japanese, tries to do this with the masseuse’s hands. But it’s not just fingers; the shiatsu masseuse can also use thumbs, feet, and palms on pressure points.
5. Hot Stone Massage
Illustration – Shutterstock | UfaBizPhotoA common treatment in many spas, this form of massage involves using smooth river stones that have been heated up. Stones are usually warmed to 110 to 130°F (43 to 54°C) in a specially designed device. Depending on the areas of where the person is feeling pain, a masseuse will place the stones in the necessary areas.
They can either leave the stones there, press them down, or move them across the skin using techniques derived from Swedish massage. The heat from the stones helps tensed muscles relax, which means the massage can be more effective.
6. Ayurvedic Massage
Illustration – Shutterstock | Lucky BusinessDeveloped in India as part of an ancient system of medicine that emerged over 3,000 years ago, Ayurvedic massage focuses on specific energy points within the body and uses essential oils to help in relieving stress and maximizing relaxation. Masseuses may also use tuning forks, which vibrate at particular frequencies and can help release tension.
Ayurvedic massage differs from many other techniques in that it views the patient as a whole person. The massage is not just physical; it also eases the emotional burden that leads to tension building up in the first place.
7. Thai Massage
Illustration – Shutterstock | KotinVery different to other kinds of massage, Thai massage uses movements similar to yoga to ease pain and restore well-being. The masseuse will stretch, pull, push, and rock the person being massaged to help get rid of the pain they are experiencing. There will not be the usual rubbing of the muscles found in traditional massage. By putting the person in different positions, the balance of compression and release will help remove any blockages in energy circulation.
8. Deep Tissue Massage
Illustration – Shutterstock | Aleks GudenkoThis last technique is fairly self-explanatory. Advocates believe that by using lots of sustained pressure, they can work their way into the areas beneath the skin where the pain and discomfort originate. Whereas traditional massage uses light to moderate pressure and focuses on the skin level, deep tissue can be momentarily uncomfortable as the masseuse delves into the muscle area.

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VIVAGLAM


A massage is one of today’s most popular spa treatments. Most people try this activity to experience the relaxing effects of human touch. But, that’s not all. Aside from relaxation, this therapy can also offer several health perks. To give you a better idea, here are the various benefits of getting a massage.
1. EASES YOUR BACK PAINPeople with a desk job will often complain about a back pain, which affects their efficiency and productivity. A common cause of this problem is sitting for a long period. However, taking a pain reliever is not the best option to resolve this discomfort. Instead, you can opt for a drug-free method like a massage therapy. A qualified therapist can help soften tensed muscles and ease your pain. An added bonus is that a massage therapy is an excellent way to relax and ease your worries. Once you’ve returned to your work, you’ll feel invigorated and motivated.
2. REDUCES HEADACHESOne of the most common benefits of getting a massage is reducing the occurrence of tension headaches. As you know, a usual sign that you are under too much stress is when you experience frequent headaches. Fortunately, a massage therapy can help reduce stress, promoting a relaxed state of mind. Furthermore, a massage therapist can also soften tight muscles on your shoulders, neck, and head – another common cause of a headache. However, keep in mind that the massage’s effects are temporary. Thus, it is best to get regular massage therapies and practice various self-care activities, like meditating and doing a digital detox.
3. MAY HELP RELIEVE PREMENSTRUAL SYNDROME (PMS)A lot of women experience PMS symptoms, like bloating and mood swings, one to two weeks before their period. These symptoms typically occur due to the rise and fall of hormone levels during your menstrual cycle. But, this doesn’t mean that you have to endure these discomforts on a monthly basis. Fortunately, there are ways to relieve or lessen the occurrence of these symptoms. One, in particular, is through a massage therapy. In fact, some spas now offer a “period massage” to calm and comfort women when their PMS is at its peak. Remember, stress can worsen PMS symptoms. So, as much as possible, try to practice relaxing activities and pamper yourself during this period.
4. REDUCES POST-WORKOUT SORENESS AND ACHESAnother great perk in this list of benefits of getting a massage is relieving post-workout pain and soreness. In fact, this type of therapy is an excellent way to beat a fitness plateau. Remember, when you exercise, especially when strength training, your muscle tissues are torn, resulting in soreness and pain. A massage therapy will not only ease these discomforts but hasten your healing process as well. This effect occurs by improving your blood flow, making sure that every part of your body gets the nutrients you absorb. Plus, a massage therapy can also help restore your tight muscles to their normal state.


5. PROMOTES A YOUNGER APPEARANCEAs mentioned, a massage therapy stimulates your blood flow. This effect will not only ensure that sufficient amounts of oxygen and nutrients go to your skin cells, but it can also add vigor to your dull complexion. Moreover, this procedure can also stimulate lymphatic drainage, resulting in the elimination of toxic compounds inside your body. Lastly, as a relaxing activity, a massage therapy can also ward-off the aging effects of too much stress, such as wrinkles and bags under the eyes. Of course, following an excellent skincare routine and eating the right kinds of foods are also essential to achieve a youthful appearance.
6. IMPROVES YOUR MENTAL HEALTHAside from those benefits of getting a massage, this activity also improves your mental health. Basically, a massage therapy will not only reduce your cortisol (stress hormone) levels but increase your serotonin (happy hormone) levels as well. Furthermore, this relaxing activity also promotes better sleep. All these effects can lead to a peaceful and blissful state of mind.

EVANSTON, Ill., Oct. 16, 2019 /PRNewswire/ -- Recent research compiled by the American Massage Therapy Association on massage therapy for cancer patients continues to indicate its value for easing pain, reducing nausea, and preventing chemotherapy-induced peripheral neuropathy. It is also recommended or supported for consideration by the American College of Physicians, The Joint Commission and the Federation of State Medical Boards.
A recently-published study showed significant prevention of chemotherapy-induced peripheral neuropathy in breast cancer patients for those receiving massage therapy.1 The success continued through a 12 week assessment. Another study indicated massage and inhaled aromatherapy significantly lowered chemotherapy-induced acute nausea and vomiting among breast cancer patients.2
In September, Memorial Sloan Kettering Cancer Center published an evaluation and recommendations of various therapeutic approaches, including massage therapy, for pain and to relieve anxiety and mood changes which are commonly associated with pain.3 This reinforces a meta-analysis of research on massage therapy for pain and anxiety in cancer patients released in 2016 that showed promise for reducing pain intensity/severity, fatigue, and anxiety in cancer populations.4
"Research on the value and efficacy of massage therapy for many of the issues related to cancer and its treatments continues to evolve," says Christopher Deery, President of the American Massage Therapy Association (AMTA). "Cancer patients should discuss with their physicians the inclusion of massage therapy as part of an integrative approach to their care, as oncology massage can provide real value."
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References

1. Izgu N, et.al. Prevention of chemotherapy-induced peripheral neuropathy with classical massage in breast cancer patients receiving paclitaxel: An assessor-blinded randomized controlled trial. Eur J Oncol Nurs. 2019 Jun; 40:36-43. doi: 10.1016/j.ejon.2019.03.002. Epub 2019 Mar 22.
2. Zorba P, Ozdemir L. The Preliminary Effects of Massage and Inhalation Aromatherapy on Chemotherapy-Induced Acute Nausea and Vomiting: A Quasi-Randomized Controlled Pilot Trial. Cancer Nurs. 2018 Sep/Oct; 41(5):359-366. doi: 10.1097/NCC.0000000000000496.
3. Deng G. Integrative Medicine Therapies for Pain Management in Cancer Patients. Cancer J. 2019 Sep/Oct; 25(5):343-348. doi: 10.1097/PPO.0000000000000399.
4. Boyd C., et.al. The Impact of Massage Therapy on Function in Pain Populations-A Systematic Review and Meta-Analysis of Randomized Controlled Trials: Part II, Cancer Pain Populations. Pain Med. 2016 Aug; 17(8):1553-1568. doi: 10.1093/pm/pnw100. Epub 2016 May 10.

Symptoms of aggression and agitation in dementia patients may respond better to non-drug therapies such as massage, touch therapy and outdoor activities, a new study suggests.

In a reanalysis of more than 163 studies involving nearly 25,000 patients, Canadian researchers found that multidisciplinary care, massage and touch therapy, and music combined with massage and touch therapy were more effective than patients' usual care, according to a report in the Annals of Internal Medicine.

"Our results suggest that multidisciplinary care and non-medication therapy should be prioritized in treating our patient population and this should be incorporated into evidence-based guidelines," said lead study author Dr. Jennifer Watt, a geriatrician and scientist at the Li Ka Shing Knowledge Institute within Unity Health Toronto.

Antipsychotic drugs, which are often prescribed to treat these behavioral symptoms, come with some concerning side-effects, such as an increased risk of stroke and death, Watt said. That's why she suggests caregivers try non-pharmacological treatments first.

In multidisciplinary therapy, a team of specialists work with patients and caregivers, Watt explained. The team might include nurses trained in geriatrics, a physician who can look at possible medical causes for the behaviors and prescribe appropriate medications, and an occupational therapist who can try to modify the patient's environment or adapt the patient's routine to avoid frustration.

Sometimes patients become aggressive or agitated "when they can't remember or can't do the steps (involved in daily activities)," Watt said.

Sometimes the patient is triggered because they don't recognize the person caring for them. "If a person they can't recall having met comes into the room, escorts them to the bathroom and then starts pulling down their pants, you can imagine that can be alarming," Watt said.

For the new study, Watt's team initially identified nearly 20,000 earlier studies that evaluated the effectiveness of non-pharmacological therapies. They narrowed that down to 163, which included information on 23,143 patients whose average age was 70.

The researchers found that outdoor activities were more effective than antipsychotic medications for treating physically aggressive patients. When it came to verbal aggression, massage and touch therapy were more effective than the patients' usual care. Those techniques were also more effective than usual care in treating patient agitation.

Watt points to her personal experience teaching caregivers to do hand massage when a patient is getting dialysis. "Massaging the hand can be very calming for them," she said.

The new results were not surprising to Dr. Milap Nowrangi, an assistant professor in the department of psychiatry at the Johns Hopkins Medical School. But "they are important," he said, adding that aggression and agitation are the kinds of symptoms "that lead to caregiver burnout and institutionalization of patients."

While the study mostly dealt with patients in assisted living situations or nursing homes, the findings may also be helpful for family members taking care of a loved one at home, Nowrangi said.

Because no single therapy can help every patient, he suggests families experiment with a number of options. First and foremost, caregivers should check to see if there is any physical cause for the behaviors, such as hunger, pain or discomfort.

If that's not the problem, caregivers might try "going for a walk or drive; having them do something repetitive, like folding towels or washing dishes; using a scented candle; or brushing the patient's hair or massaging them," Nowrangi suggested.

​What to do About Headaches


Let’s talk about headaches. Ranging from a mid-afternoon head pounding ache, to agonizing pain. They leave you sensitive to light and sometimes feeling sick. Headaches are something most, if not all of us, have experienced at some point in our life. For some, headaches are a bigger problem and can even affect everyday life, just like Lauren who is a patient of mine. Here’s what she wrote in an email to me before she came to see us:
“Hi Jennifer, I’m 56 and have been suffering from migraines ever since I was a teenager. I’ve never been able to get to the root of the problem. I don’t know if this is true, but I heard that tension in your shoulders can bring headaches on? I thought you’d be the best person to ask. Is this right or am I being silly? Do I get headaches because of something I eat? I’m tired of getting migraines when I least expect them! It’s awful when they strike in the middle of shopping.” – Lauren, 56, Olympia, WA.


Jennifer Penrose. Photo courtesy: Penrose & Associates Physical Therap

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Here’s what’s happening…
Let me tell you now, Lauren certainly was right about tension in your neck and shoulders being related to this common problem! And I can imagine you would have found it hard to believe me if I told you that 87 percent of headaches come from tight and tense muscles in your shoulders and neck.
But instead the culprit is often tension that you never even knew existed in your neck in the first place. Mainly because you’re just so used to it, or because you just brush it to the side thinking a “stiff neck” just comes as part of the package of getting older. But if I asked you – if you ever find yourself resting your head in an awkward position whilst you’re watching TV, if you ever lean your head forward when you read, or even stick your neck forward when using your phone or computer, I can bet you answer ‘yes’.
All of those things can cause muscles in your neck to become tired, which means one thing – lots of tension! Which is exactly what was going on with my patient Lauren. For years Lauren was working an office job where she spent hours each day leaning her neck forward looking at a computer screen – no wonder why when we helped ease her neck tension, her migraines became less and less of a regular occurrence!So What Can Be Done?
Photo courtesy: Penrose & Associates Physical TherapyFor stress and decreasing tension try doing some relaxing activities in the afternoon and evening.  Deep breathing, stretching, warm bath, a nice walk, gentle yoga and things that make you smile and relax.  At Penrose PT we have a Yoga posture class and if you have not attended yet and you mention this article you can come for 1/2 off your first session!  This class is for anyone feeling stiff, poor posture, with plenty of modifications given and our very small class size allows for lots of feedback and corrections. We modify positions to be safe for spine arthritis, osteoporosis, and degenerative discs.

1. Be aware of the position of your neck – if you notice that your neck is pushed forwards, tuck your chin in towards your neck to help straighten it and put it back into the right position. Watch how your head and neck is positioned when you read, use your device or laptop.
2. Relax in a warm bath – muscles love to be warm and warm muscles means less tension. So run yourself a nice warm bath, lay back and relax.

by Santa Clarita Magazine 
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 1. It Promotes Muscle Relaxation – The purpose of massage therapy is to target the source of the body’s pain via eliminating tense muscles, increasing flexibility, and providing relaxation to the affected muscles as well as the body as a whole. Massage also promotes circulation to the affected or injured muscles, which increases nutrients and oxygen to the damaged tissues. In turn, this increased activity to the affected sites reduces stiffness and edema (swelling) in the muscles and joints, as well as increases flexibility to help reduce pain.
2. It Can Help Improve Circulation – The long-term benefits of massage therapy are not to be underestimated. Improved circulation is part of a snowball effect that occurs in the body as a result of receiving regular massage therapy on a consistent basis. This is because proper circulation brings damaged, stiff, and tense muscles the rich blood supply they need to promote healing.
3. It Can Help Improve Posture – Many Americans experience back, neck, and muscle pain from a variety of sources. However, the primary cause of this pain results from poor posture. In fact, chronic back pain, which is the number one reason for missed work days and second most common cause of disability, is often the result of incorrect or poor posture while standing and/or sitting. Moreover, being overweight, poor posture, and repetitive or overuse movements can also contribute to the strain on the back and other potential problem areas. As a result, the added strain often causes spasms, pain, and tense muscles in the hips, glutes, back, neck, and legs.
4. It Can Help Strengthen the Body’s Immune System – Regular massage sessions provide many benefits to the human body. It is a well-known fact that individuals who experience high levels of stress are more vulnerable to illness and injury. When stress is combined with sleep disturbances and poor nutrition, the impact is directed at the body’s immune system. Its ability to naturally protect itself against infections, pathogens, and bacteria is greatly reduced. Some might wonder how massage therapy benefits the immune system. Studies have indicated that regular massage sessions not only help reduce stress, but can also boost the immune system’s cytotoxic capacity (activity level of the body’s natural “killer cells”) and enhances the body’s ability to deliver nourishment. Moreover, massage therapy can be a great addition to any exercise program. Much like regular exercise can keep the body fine-tuned, regular massage therapy can help keep the immune system strong and resilient.
Once considered an alternative or fringe approach, massage therapy is now much more mainstream and growing in popularity. More importantly, now that massage therapy is considered a mainstream treatment option, many insurance companies provide coverage for treatment sessions. This form of therapy involves hands-on techniques to increase circulation, relieve tension, reduce stress, relieve anxiety, improve sleep, and promote relaxation throughout the entire body, as well as many other benefits.
Courtesy of body-mindmassage.com

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Treating people with massage or music therapy can help reduce agitation and aggression in people with dementia. Getty Images

• Medications are available to treat the psychiatric symptoms of dementia, but some non-drug therapies are effective and offer fewer side effects.
• Music therapy and massage therapy may help lessen agitation or aggression in some people with dementia.
• Looking at the underlying reasons that people with dementia may exhibit these behaviors can also help treat patients without medications.

Massage, music therapy, and other non-drug interventions are effective at treating dementia symptoms such as aggression and agitation suggests a new studyTrusted Source published today in the Annals of Internal Medicine.
For years, many physicians and caregivers have treated side effects of dementia, such as agitation or aggression, with medications. But these drugs have a number of side effects, such as increasing a person’s risk of falls and fracturesTrusted Source.
Now, this study provides people with dementia and their caregivers other options before turning to pills to treat these psychiatric symptoms.
While non-drug interventions for agitation and aggression offer fewer side effects, there’s a lack of research that directly compares them to medication treatments.
In the new paper, researchers tried to fill in this gap by combining results from 163 previous studies that looked at non-drug treatments for aggression and agitation in people with dementia.
Non-drug treatments effective for agitation and aggression
While dementia is probably best known for affecting memory and other thinking skills, research shows that three-quarters of peopleTrusted Source with dementia also have psychiatric symptoms.
These symptoms have been linked to poorer quality of lifeTrusted Source for the person with dementia, as well as faster mental decline and earlier deathTrusted Source.
Their meta-analysis included information on over 23,000 people with Alzheimer’s disease or other types of dementia.
Over half of the studies had interventions that ran for less than 11 weeks, while some ran for more than 30 weeks.
Researchers found that three types of non-drug interventions, including massage therapy, music therapy, and multidisciplinary care, were clinically effective for treating aggression or agitation in people with dementia, compared to the usual care for these symptoms.
The first was multidisciplinary care, which involved a care plan developed by more than one healthcare provider, such as by both a nurse and a physician.
Massage and touch therapy were also effective. These included interventions such as massage, acupressure, and therapeutic touch.
Music therapy was only effective when combined with massage and touch therapy. Music therapy involved listening to music, playing musical instruments, dancing, or moving to music.
The researchers also found that certain drug-based therapies, including cannabinoids, were more effective than usual care. However, given the potential side effects of these medications, people with dementia and their caregivers may want to consider non-drug treatments for aggression and agitation first, write the authors.

What Is Massage Therapy?It is a type of treatment where a medical practitioner manipulates the soft tissues of the body including; connective tissue, muscle, ligaments, tendons, and skin through the use of different movements and pressure levels. Generally, massage is considered an integrative and complementary medicine offered alongside the standard treatment for a variety of medical conditions.
Presently, massage is not only offered in the luxurious SPAs and classy health clubs but also provided as a service in different businesses, hospitals, clinics, and airports. Read on this post if you are looking to know more about massage, its benefits, and the different types of massage.
ADVERTISEMENT - CONTINUE READING BELOWCommon Types Of MassageGenerally, massage stands for rubbing, pressing, and manipulating the skin tendons, muscles, and ligaments. There are various methods of massage including light stroking and deep pressure. The following are the common types of massage:

• Swedish massage – gentle massage with long strokes, deep, circular movements, tapping, vibration and kneading helping you to relax and energize.
• Sports massage – almost same as Swedish massage, but this is special for individuals involved in sporting activities and events preventing and treating injuries.
• Deep massage – uses slow but forceful strokes to aim at deeper muscle layers as well as the connective tissue that commonly prevents muscle damage from injuries.
• Trigger point massage – focused on tight muscle fibers areas which form in the muscles after fatigue or injuries.

Relieves Anxiety And Stress

Presently, there seems to be more stress and anxiety than ever before. Sparing a moment to visit the spa or enroll for chair massage at your favorite mall can go a long way into helping lessen stress.

Relieves Lower Back Pain

Many people, especially the aged complain a lot about lower back pain. If this pain persists or gets severe, it can end up in disability or missed work. Massage therapy is the best way to go about relieving the amount of pain in the lower back and decrease the chances of disability associated with it.


Reduces Pain In The Body

Although lower back pain is widespread in the elderly, other body pains can also be treated using massage therapy. Parts of the body that one may seek relief from pain include the shoulders, neck, hip-joints, knee, etc. depending on what caused the pain, massage therapists are specially trained to provide relevant remedy for various conditions such as cancer, arthritis, osteoarthritis, headache, injury, trauma, rheumatoid arthritis, myalgia, and carpel tunnel syndrome.
Reduces Muscle Tension

Whether professional athletes with six-figure pay or simply people who follow the basic workout programs, massage is essential for people who exercise. For instance, sports massage can help with flexibility, conditioning, speed up recovery, and range of motions.

Improved flexibility

Both athletes and non-athletes, massage is essential for boosting a variety of motion and flexibility muscles. Massage therapy aids in the stimulation of blood circulation around the body muscles, thus increasing the oxygen flow and nutrients to the muscles, thus leading to enhanced flexibility level among other benefits.
Relieves tension headache

Tension headache is common and is believed to be caused by contraction of muscles in the jaw, face, neck, and scalp. Stress is a significant cause of tension headache, but massage therapy reduces the tightness of the muscles and relieves the pain that tension headache causes.

Lowers depression

Depression happens for many reasons, and it often takes long-term joint support involving many caregivers. Nevertheless, massage therapy plays a significant role in helping depressed individuals, especially those whose depression may be related to enduring pain or any other illness. Apart from helping the patients to take care of the pain as well as other symptoms, massage provides a valuable effect on the overall well-being of the patient.

Boosts body immunity

​The Swedish massage boosts the immunity of the body by increasing the number of cells responsible for fighting the viruses. While massage therapy won’t stop an illness once it starts, it plays a crucial role in boosting the immunity system as well as the ability of the body to prevent sickness before it starts.
If you think you need massage therapy to help you with any of these conditions, no need to worry. Kindly make the most of these benefits for a better and healthier life.