Self Care is Key to a Wellness Lifestyle

The World Health Organization defines self-care as "activities individuals, families, and communities undertake with the intention of enhancing health, preventing disease, limiting illness, and restoring health. These activities are derived from knowledge and skills from the pool of both professional and lay experience. They are undertaken by lay people on their own behalf, either separately or in participative collaboration with professionals."

Women, men, and children of all ages have come to me in search of relief from a wide range of symptoms, from the occasional tightness in the back, neck, or shoulders, all the way to daily chronic debilitating pain.  In either case, they are all seeking the same…for the pain to go away!  As much as we would like to think that there is a magic pill that will truly take the pain away and out of our body, never to return again, well, it just does not exist.  Yes, medications, OTCs, procedures, etc can relieve the pain symptoms, but that is just a temporary solution. Of course there are true medical conditions that warrant such a treatment plan, but even in those situations, there are a myriad of ways to take care of ourselves to enhance the quality of our daily living.

SELF CARE IS KEY TO RECLAIMING YOUR HEALTH FOR A WELLNESS LIFESTYLE

• Daily Relaxation & Quiet Time  (meditation, deep breathing, hot baths, listening to calm music, candles)
• Regular Physical Activity  (yoga, pilates, running, walking, swimming, Tai Chi)
• Quit Taking It Personally (QTIP) – Learn to “brush more things of your shoulder”
• Filter out the less positive influences in your life  (i.e.:  friends that make your angry or sad)
• Do something every day for YOU that makes YOU happy!  (read a book, get your nails done, etc)

These are just a few examples of the myriad of ways to make subtle changes to your lifestyle.  Start with one and practice it until it becomes a routine, then choose another one to work on and before you know it, you are leading a wellness lifestyle.  Taking just five (5) minutes a day to practice self care will afford you a clear mind and body so that you can go about the rest of your day moving more effortlessly through the stressful times.  Your body learns new habits all the time.  It is up to YOU to choose the positive and healthy ones that will support your goal of leading a pain-free, active, and vibrant life!

Essence hosts ongoing Myofascial Self Care classes throughout Monmouth County at health & wellness locations, as well as onsite at corporations.  For more self care tips and information on classes, please contact our center at (732) 539-8141 or visit www.EssenceNJ.com.  

Myofascial Release Therapy Benefits Patients with Fibromyalgia

In a recent evidence-based article on pain, anxiety and depression, Myofascial Release techniques were shown to improve the level of pain and quality of life in patients with fibromyalgia.  The full article and study by Adelaida María Castro-Sánchez, et al can be viewed online at:  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3018656/

Myofascial Release (MFR) is a manual therapy that uses gently deep, hands-on pressure to release restrictions in fascia.  Fascia is connective tissue spread throughout the entire body, head to toe.  It is similar to a spider’s web interconnecting every cell, structure (muscle, bone, nerve, organ, etc), and system of the body.

Healthy fascia is relaxed, fluid, and stretches freely.  However when we experience trauma, inflammation, scarring, repetitive stress, etc., fascia loses fluidity, becoming tight and tender.  These restrictions can feel like living in a knotted, twisted straight jacket.  They do not show up on many standard tests (x-rays, MRIs, CAT scans), but can be felt and often seen under the skin and into the body.

Those that suffer from fibromyalgia and chronic pain are experiencing tightening of the fascia daily.  Because the fascial web interconnects every system of the body, this means everything under the skin and inside the body is being constricted and interrupted from its normal function.  Nerves, blood vessels, lymph nodes, glands, and such are functioning in an environment similar to that of a Chinese finger trap.  Muscles and bones are working too hard in a ‘stuck’ environment that is being literally shrink-wrapped from rigidity.  The digestive system, circulatory system, vascular, endocrine, etc., are all thereby inhibited from their proper function.

Most often patients with fibromyalgia and chronic pain present with a posture that is unbalanced and pulled off center due to this web compensating in different directions to support the body upright when standing.   A skilled MFR Therapist will treat the entire body so that it can begin to normalize and return to its free-flowing state.  If you or a loved one have been told to “live with the pain”, Myofascial Release is often the missing link in treatment of fibromyalgia and chronic pain conditions.

For more information or to find a qualified therapist in your area, please contact our center at (732) 539-8141 or visit www.EssenceNJ.com.

What is Myofascial Release?

Myofascial Release (MFR) is a manual therapy that is extremely effective in the treatment of acute and chronic pain.  MFR uses gently deep, hands-on pressure to release restrictions in fascia.  Fascia is connective tissue spread throughout the entire body, head to toe.  It is similar to a spider’s web connecting every cell and structure (muscle, bone, nerve, organ, etc).

Healthy fascia is relaxed, fluid, and stretches freely.  However when we experience trauma, inflammation, scarring, repetitive stress, etc., fascia loses fluidity, becoming tight and tender.  These restrictions can feel like living in a knotted, twisted jacket.  They do not show up on many standard tests (x-rays, MRIs, CAT scans), but can be felt under the skin and into the body.

Myofascial Release has been practiced for years in traditional therapeutic settings, though its success has been shown through the approach taught by John Barnes, PT.  This approach never forces, yet waits for tissue to soften with sustained pressure held for minimum 2 minutes.  The time element allows tissue to rehydrate with the rest of the web.  MFR is performed on skin without oils or lotions and does not use gliding strokes.

A skilled MFR therapist evaluates the entire body through postural assessment and by feel.  Treatment sessions are one-on-one, lasting one hour or more.  Each patient is treated as a unique individual by finding the symptom and looking elsewhere for the cause.

MFR can help if:

• You desire to live an active, pain-free lifestyle
• You have been told to "live with the pain"
• You are sick and tired of being sick and tired
• Traditional therapy has provided only temporary relief
• You have tried everything with no results

Benefits of Myofascial Release:

• Eliminate Pain
• Feel Energized
• Increase Flexibility
• Restore Range of Motion
• Enhance Body Movement
• Strengthen Immune System
• Improve Circulation
• Optimize Cellular Health

What Does MFR Treat?

Back Pain, Neck Pain, Headaches, Migraines, Scoliosis, Fibromyalgia, Sciatica, Jaw Pain, Sinus Problems, Restriction of Motion, Poor Posture, Sports Injuries, Rehabilitation from Accident, Physical/Emotional Trauma, Whiplash, Unresolved Scar Tissue, Pelvic Adhesions, Women's Health Issues, Pediatric Disorders, Birth Trauma, Infertility, Fertility Enhancement, Pregnancy,

Overall Health & Wellness, And More...

If you would like more information on locating a qualified Myofascial Release therapist in your area,

please contact us at 732-539-8141 or visit www.EssenceNJ.com

A Myofascial Approach to Stretching

This article was originally published in the Fall 2010 issue of Fit In NJ Magazine page 7.

In my practice I treat men, women, and children of all ages and fitness levels.  For many of them, running is a part of their cardiovascular exercise, ranging from the occasional jog to marathons.  I am frequently asked about the most effective method of stretching.  There are many benefits of stretching for everyone on a daily basis.  If running or jogging is part of your fitness regimen, it is very important to practice effective stretching practices that will enhance your performance and protect your body from injury.

Traditional stretching or static stretching involves holding a pose (i.e. leaning forward to touch your toes) for a period of time, usually 15-30 seconds.  Often the results we feel from static stretching are only temporary.  Many times you hear people say they stretch every day, but are still tight, in pain, and getting injured.  This is due in part to static stretches not being held long enough to release restrictions that may have formed in the collagen fibers of our connective tissues, also called fascia.

Fascia is composed of three parts:

1. Elastin- The elastic fibers that allow tissue to resume shape after stretching or contracting
2. Collagen- The extremely tough fibers that coil around the elastic fibers in a wavy configuration to support the structure and prevent from overstretching
3. Ground Substance – The gel-like component that transports metabolic material and fluids throughout the body

Every muscle fiber has a fascial binding, thereby linking them functionally.  If the fascia becomes restricted from inflammation, trauma, repetitive stress, or poor posture, the ground substance solidifies to protect the structure from becoming more stressed or strained, much like scar tissue.  This hardening prevents muscle fibers from gliding freely within themselves and with other structures like tendons and ligaments.  Because fascia surrounds and connects EVERY structure and cell of our body, not just muscles, there can be increased tension on nerves, veins, and blood vessels.  This is why nerve pain and poor circulation can occur with muscle tightness.

Integrating a Myofascial approach to daily stretching can increase range of motion and release restrictions in ALL components of fascia.  This will allow the ground substance to re-hydrate and return to its fluid-like state so muscles can function at optimal strength with the rest of the body.

Myofascial Stretching can be practiced in 3 simple ways:

1.      Time Element – Hold a stretch continuously for at least 90-120 seconds at a time, sometimes as long as 3-5 minutes.  This is how long it takes for fascia to truly let go.  Meet the stretch at its resistance and wait.  Nature is a slow process as is our body.  It takes time for change to occur.

2.      Active Elongation - Use your body in a three-dimensional way.  An example is when you wake up in the morning and stretch your body like a cat.  Instead of hopping out of bed to rush for the day, take a few moments to follow the natural stretching your body does every morning.  Feel how your entire body elongates and telescopes as one unit.  I bet you finish feeling vibrant and energized!

3.      Mindfulness – Be present throughout your stretching.   Direct your attention into your body and breathe into areas that you feel need releasing.  Take notice as tissue releases or when it is resisting.  Do not force anything.  Go slow and remain in a relaxed and centered state.  Be patient and enjoy the time you are taking to care for yourself with as little distractions as possible.

Enjoy the new sense of ease with Myofascial Stretching.  Always listen to your body and you will prevent many unnecessary injuries.  Take notice of the changes you feel in your body by adding these simple principles into your daily routines.  It’s time to take health and wellness to a new level!

Note:  Myofascial techniques have been shown to improve athletic performance, flexibility, and range of motion, but they change the way you may be used to moving your body.  If you are preparing for an upcoming competition or athletic event, please be aware of this and decide if it is best for you to start these techniques before or after the event.

Myofascial Self Care Classes are held throughout Monmouth and Ocean County, Central New Jersey through private instruction and group classes.  Corporate programs are also available, bringing Self Myofascial Release & Stretching onsite to employees at the workplace.  Please contact us at Jessica@EssenceNJ.com for more information.

Every Woman in Labor Deserves a Doula

Please also view page 11 of the December 2010 issue of Natural Awakenings for a Community Spotlight on Jessica Queller Katz and how she found her calling as a Birth Doula.

“Studies have shown that when doulas attend birth, labors are shorter with fewer complications, babies are healthier and they breastfeed more easily.”  DONA International

Doulas have been around for as long as women have been giving birth, yet when most hear the word, it needs further explanation.  The word doula is Greek meaning “Woman’s servant”.  It can have other meanings such as birth attendant and labor companion. Birth Doulas provide non-medical physical and emotional support to a woman throughout her entire labor and delivery of her baby in any setting, hospital or at home.  There are also Postpartum Doulas that provide in-home care for the mother after the birth of her baby, including help with errands, light housekeeping, newborn care, and breastfeeding.

Today, more and more women are seeking the care of Doulas to support them during their childbirth experience.  The presence of a Doula is not to take the place of the husband or partner, rather to work with the family as an integral part of the birth team.  Most Doulas are in this field because they are passionate about birth and ‘have a calling’ to nurture a woman in labor.  She brings a calm presence that affects a positive, loving experience.  She can be the guardian angel waiting in the corner of the room until needed/wanted or she can offer continuous tricks of the trade (i.e.: massage, position variations, guided imagery, and other relaxation methods).

A Doula is a wealth of information on pregnancy and childbirth and serves as an informational resource during labor as well.  Often couples preparing for an upcoming birth enroll in childbirth classes, breastfeeding classes, etc.  These are all beneficial and offer an abundance of information that can become overwhelming to recall during the ‘heat of labor’, especially for first-time parents.  Doulas offer a sense of assurance that someone is by their side at every moment to answer questions, especially in a busy hospital setting where doctors and nurses may not be readily available.  She helps couples get the necessary information so they can make informed decisions related to their medical care.  A Doula will also know when to step back during a true medical emergency so as not to be a detriment to the health care providers.

Additional Benefits of a Doula’s Presence at Birth:

• More positive feelings about the experience
• Greater sense of support, security and being cared for
• Decreased need for medical interventions in normal labor
• Reduced rate of C-section
• Less incidence of mother’s request for pain medication, epidurals
• Increased self-confidence
• Less tendency for postpartum depression

Childbirth should be a joyous and positive experience for mother, baby and her family.  It is an honor and privilege for a Doula to be invited into this most natural and normal life process.  For more information on having a Doula at an upcoming birth, or for assistance in locating a trained Doula professional in your area, please contact us directly at Jessica@EssenceNJ.com.

Natural Childbirth in a Wellness Setting

I am always pleased when Natural Childbirth is highlighted in the media. As women become more educated on the choices and options available to her for pregnancy and childbirth, babies will be born into safe, healthy, and natural environments. Imagine a baby's first breath taken in clean air and given its first bath in clean water. The link below is to an article on alternatives in childbirth. Most of the births in the United States do take place in a hospital setting making it more challenging to control the natural means we wish to follow. However, as this article discusses, there are options for woman outside of the hospital for labor and/or delivery. We certainly can control what goes on inside our own home.

Renaissance in Natural Childbirth by Linda Sechrist for Natural Awakenings August 2010

Opening the Body for Baby

At a routine gynecological exam, I asked my OBGYN what I can do for my body to prepare for pregnancy. I received the answer – prenatal vitamins. As a woman of childbearing age and holistic practitioner, I knew that just as importantly as what you put into your body, is how ‘open’ it is to receiving good things you feed it, physically and mentally.

Every part of us; muscle, bone, organ, blood vessel, etc., is surrounded and supported by fascia - the connective tissues. Fascia interconnects everything in our body down to the cellular level. It is flowing and fluid similar in appearance to a spider web, enabling our body to move and breathe with ease. When we increase our energy and circulation, through nutrition and exercise, we are keeping this fascial web hydrated and loose.

If we are inactive or stressed, the web becomes stiff and rigid, creating pain and dysfunction. For a woman preparing for motherhood, you can imagine how it can be challenging for conception and fetal development if that which is surrounding and supporting the ovaries, fallopian tubes, and uterus were to be stiff and regid. Daily movement such as, walking, stretching, and meditative practices, keeps fascia vibrant and open to accept what we nourish it with. Otherwise, it is like pouring water on stone. Always be mindful to feed the body what will enhance and support its natural state.

If you are planning pregnancy in your lifetime, please visit www.EssenceNJ.com to learn about a 4-part workshop series designed to inform and connect childbearing woman to their natural bodies as they prepare for motherhood. Each workshop includes discussion on a topic followed by movement exercises integrating Yoga and Myofascial Release to support and enhance fertility.