An overload of stress prevents the release of the ‘master’ hormone that signals a cascade of hormones that direct reproduction and sexual behavior. It also inhibits the testes and ovaries directly, hindering production of the male and female sex hormones testosterone, estrogen, and progesterone.

In men, long-term stress can reduce the number of sperm produced or cause impotence. In women, stress can cause absent or irregular menstrual cycles, and reduce sexual desire.

So what do you say? Let’s keep the human race alive, book a massage session and help relieve the stress in your life.

So how is this system involved with stress? When the body is stressed, the glands of our endocrine system start to produce stress hormones. These hormones are released into the body and in response, the liver produces glucose, raising our blood sugar and keeping us in our ‘fight or flight’ sympathetic nervous system response when we don’t need to be there. Basically, it inhibits our ability to relax and recover from stress.

The ability to recover from stress and to remove ourselves from stress is very important in overall healthy function of the body.  Our society lends to a life of sympathetic nervous system living and not parasympathetic healing.  As a whole, we need more time in the parasympathetic nervous system response and ‘down time’ is the way to get there.  I’m not talking about down time in front of the television while folding laundry.  I’m referring to meditation, massage, relaxation in nature, sleep – I’m referring to time spent nurturing your soul and rejuvenating your systems.  Time away from a hectic schedule: working, training/exercise (yes, exercise is a form of stress & in moderation can help relieve stress – find balance), giving & caring for others (again, has it’s benefits, but it may take it’s toll if you do not make time to care for yourself) – make time for your healing and recovery.

The Endocrine System

• Helps the body to restore and heal itself
• Develops of a restful sleep pattern
• Promotes appropriate levels of hormones (bringing the immune system back in balance)

Benefits of massage on the Endocrine System

• increases general circulation in endocrine system and thus helps in transport of hormones
• indirectly aids immune system, as some hormones produce lymphocytes to aid in immunization
• normalizes endocrine activity through balancing effect on ANS (autonomic nervous system)

The effects of stress on the immune system are many and include, but are not limited to: weakened defenses, lower resistance to infections and viral illnesses, as well as, increased susceptibility to allergies and malignant cell changes that encourage the growth and spread of cancer.

Unfortunately, we have come to live in a highly toxic environment, therefore it is as important as ever to support healthy function of your immune system. I recommend regular massage to reduce stress and strengthen your immunity, and in the short term, try a good laugh! Stress constricts blood vessels, weakening our immune system and ability to fight off disease. Studies have shown that laughter (& massage therapy) lowers levels of the stress hormones cortisol and epinephrine, and in effect, reverses the constriction of blood vessels, helping to support better immune function.

Massage Therapy & The Lymphatic System

• Cleanses the body of wastes and toxic debris in the body
• Increases the circulation of lymph
• Stimulates the immune system (strengthens resistance to disease)
• Reduces edema of the extremities (arms and legs)
• Removal of lactic acid from fatigued and sore muscles (promotes quick recovery)
• Increases kidney action to remove wastes of protein metabolism
• Increases retention of nitrogen, phosphorus, and sulfur to aid in bone repair
• Speeds recovery from illness

Cardiovascular disease is the general term for diseases of the circulatory system, commonly the heart, arteries and veins. It is believed that the stress hormones make blood thicker and thicker blood clots more easily. Chronic stress could cause blood clots to form within the bloodstream and impact blood getting to and from the heart. This specifically leads to strokes. It is well documented that stress has a substantial affect on the heart – physically, physiologically, and emotionally.

It has been shown that massage will act as a second heart, pumping blood 5 times as fast to the area being worked. Massage has nothing but positive effects on the circulatory system. So please, don’t let your stress go untreated. Massage Therapy can provide the following benefits to your Circulatory System:

• Increases blood flow (to tissues and organs), which can relieve much muscular and joint pain (especially associated with swelling)
• Increases the flow of oxygen and nutrients (to cells and tissues), improving and relieving congestion throughout the body
• Increases the number of red blood cells, especially in cases of anemia
• Lower blood pressure
• Reduces heart rate (helps develop a stronger heart)
• Elimination of metabolic waste

So, how does stress affect us?  Before we can answer this question we must know what stress is. Simply put, stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physiological, physical, mental, and emotional responses.

Stress, to varying degrees, is a normal part of life and our body, mind, and spirit is designed to experience and react to stress. Stress can be positive, in that it helps to keep us alert and ready to avoid danger. Additionally, positive life events (such as: a new relationship, wedding, birth of a child, a new home, new career, even exercise, etc.) are all stress inducing events.

Stress, as we know, can also be negative and without relief or relaxation, it will negatively affect every system in our body. In future posts, I will be highlighting the different systems of the body and how stress affects those systems.

Here are some interesting statistics on stress:

- It is now believed that 80% – 90% of all disease is stress induced
- 75% – 90% of all doctor’s office visits are for stress related ailments and complaints
- Emotional disorders are more than 50% due to chronic, untreated reactions to stress
- 43% of adults suffer adverse health effects from stress
- OSHA estimates that stress costs American industry more than $300 billion annually

My intent is to help you understand just how important it is to allow yourself to experience stress relief – it is well worth the time and cost, I assure you. Whether you are an elite athlete, a corporate executive, college student, or average joe, we all need to be active participants in our own care and quality of life.

So please, make time in your life for regular massage; let me support you in living a healthy life.

Are you an athlete who cringes at the thought of making massages a part of your regular training habits? Coach Cliff English explains why seeking massages before your muscles seize should be an integral part of your training plan.

I definitely cannot say massage therapy is a foreign recovery modality concept to most triathletes, and even the most stalwart holdouts can be seen on occasion receiving a post-race massage or two. It seems massage is still viewed as a luxury and an indulgence and is used very infrequently. Most will still wait until every muscle has seized up and muscles and tendons are about as tight as the weave of carbon on your carbon-fiber bike.

Sure, if you wait until that point, you will garner some brief relief from your ailments. However, for an athlete at any level, the real benefits arise from frequent massage therapy and from working with a massage therapist that understands sports massage and your body. I believe that if you are serious about your sport and performance, it is essential to integrate massage therapy into your training program. To help convince those that are still unsure, I have enlisted the help of certified massage therapist Briana Averill to strengthen my points. Averill is a licensed and nationally certified massage therapist in Tucson, Ariz. She works with runners, cyclists, triathletes and swimmers ranging from the weekend warrior to Olympic medalists.

Massage therapy has numerous benefits for athletes. Massage can speed up recovery after a large day of training, a race or a big block of training. According to Averill, “Massage increases blood flow to the muscles to help speed healing by flushing out the metabolic waste.” Averill says it can also give the athlete a chance to reconnect his mind and body and decompress. In a similar manner, “active recovery” can be utilized in the weeks that you do not have a massage scheduled, and it is also a very effective means of flushing metabolic waste.This would usually entail a light 30-minute swim or a 60-minute bike ride at a lower-end aerobic effort (zone 1).

Averill says that regular massage can help manage and prevent injury by bringing awareness to areas of the body that are not functioning or responding as efficiently as possible. “The therapist, if he understands the nature of the various injuries or dysfunctions can treat the athlete accordingly if it is within his scope of practice to do so,” she says.

The ideal frequency for massage therapy is twice a week for an elite athlete, once a week minimum. For a recreational athlete, it would be once a week to once a month based on need.

In coaching, one of the key components to success is a strong athlete/coach relationship built upon trust and effective communication. Similarly, it is key to establish a relationship with your massage therapist so he not only gets to know your body but also is able to work out with you what type and depth the massage should be for what you need in that microcycle (week) or training cycle. Massage should be periodized, and when you integrate it into your yearly plan, it will really reap huge benefits.

“Every person is different and what is highly effective for one person may not be for another,” says Averill. “But in general, for big load weeks, getting a good, deep flush once or twice a month is great, but not so deep that fatigue is increased in the muscles.” Averill cautions that your therapist should be in tune with your body and should have the experience to know how much is beneficial. Recovery weeks are a good time for more specific work. Then, in a competition week, it is all about what works for you as an individual just as with a taper.

“Some of my clients have responded well with deep, specific work early in the week before a race,” says Averill, “while others just prefer a nice, easy flush mid-week to a few days before.”

Ideally, I like to have my athletes get a massage the day before either a day off or the day before a light “active recovery” day. This is a good example of how to effectively use massage as a key component in a microcycle. A deep massage the day before a key track session or bike interval session will leave the athlete feeling sluggish for that session, and for most it would end up being a tough day of training.

When possible, schedule your pre-race massage early in the race week and then definitely get a post-race massage either right after the race (highly recommended) or the day after with your regular therapist. Throw in an ice bath lasting three to five minutes somewhere shortly after the race, and you will get the type of recovery that most pros use. This combo will have you recovered and ready to start another block of training in no time!

For daily preventive maintenance, it is also recommended to do a little self-massage with a foam roller, a TP massage ball, quad ball, roller stick or pretty much any self-massage torture apparatus you can get you hands on.

The rollers are effective to roll out the quads, IT bands and calves while the smaller balls are perfect for getting into glutes, adductors and soleus muscles. Remember that while a healthy dose of pain is always part of a triathlete’s daily regimen, too much may not always be a good thing.

Staying on top of your recovery with frequent massage is a great way to keep your body fine-tuned and running like the world-class machine that it is!

Coach Cliff English has over 15 years of experience coaching athletes ranging from age-groupers to Olympians, first-timers to Ironman champions.

Triathlon Training: Benefits Of Massage

*Remember, you do not have to be an athlete to benefit from regular massage therapy! Everyone can benefit from making regular massage therapy a part of their health and wellness routine!!

A soothing massage can help you unwind, but that’s not all. Explore the possible health benefits and risks of massage therapy, plus what to expect.

By Mayo Clinic staff

Massage is no longer available only through luxury spas and upscale health clubs. Today, massage therapy is offered in businesses, clinics, hospitals and even airports. If you’ve never tried massage, learn about the possible health benefits of massage and what to expect during a massage therapy session.

What is massage?

Massage is a general term for pressing, rubbing and manipulating your skin, muscles, tendons and ligaments. Massage therapists typically use their hands and fingers for massage but may also use their forearms, elbows and even feet. Massage may range from light stroking to deep pressure techniques.

There are many different types of massage, including these common types:

• Swedish massage. This is a gentle form of massage that uses long strokes, kneading, deep circular movements, vibration and tapping to help relax and energize you.
• Deep-tissue massage. This massage technique uses slower, more forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries.
• Sports massage. This is similar to Swedish massage but is geared toward people involved in sport activities to help prevent or treat injuries.
• Trigger point massage. This massage focuses on trigger points, or sensitive areas of tight muscle fibers that can form in your muscles after injuries or overuse.

Benefits of massage

Massage is generally considered part of complementary and alternative medicine. It’s increasingly being offered along with standard treatment for a wide range of medical conditions and situations.

Studies have found massage helpful for:

• Stress relief
• Managing anxiety and depression
• Pain
• Stiffness
• Blood pressure control
• Infant growth
• Sports-related injuries
• Boosting immunity
• Cancer treatment

Beyond the benefits for specific conditions or diseases, some people enjoy massage because it often involves caring, comfort, a sense of empowerment and creating deep connections with their massage therapist.

Despite its benefits, massage isn’t meant as a replacement for regular medical care. Let your doctor know you’re trying massage and be sure to follow any standard treatment plans you have.

Use massage as another health care tool

Brush aside any thoughts that massage is only a feel-good way to indulge or pamper yourself. To the contrary, massage can be a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are just looking for another stress reliever. You can even learn how to do self-massage or to engage in massage with a partner.

Risks of massage

Massage is generally safe as long as it’s done by a trained massage therapist. But massage isn’t appropriate for everyone. Discuss massage with your doctor first in cases of:

• Unexplained pain or other symptoms
• Burns or open wounds
• Cancer
• Blood clots
• Fractures
• Rheumatoid arthritis
• Severe osteoporosis
• Pregnancy

Some forms of massage can leave you feeling a bit sore the next day. But massage shouldn’t be painful or uncomfortable. If any part of your massage doesn’t feel right or is painful, speak up right away. Most serious problems come from too much pressure during massage.

In rare circumstances, massage can cause:

• Internal bleeding
• Nerve damage
• Temporary paralysis
• Allergic reactions to massage oils or lotions

What you can expect during a massage

You don’t need any special preparation for massage. Before a massage therapy session starts, your massage therapist should ask you about any symptoms, your medical history and what you’re hoping to get out of massage. Your massage therapist should explain the kind of massage and techniques he or she will use.

In a typical massage therapy session, you undress. Undress only to the point that you’re comfortable. You generally lie on a table and cover yourself with a sheet. You can also have a massage while sitting in a chair, fully clothed. Your massage therapist should perform an evaluation through touch to locate painful or tense areas and to determine how much pressure to apply.

If you want, your massage therapist may use oil or lotion to reduce friction on your skin. Tell your massage therapist if you might be allergic to any ingredients.

A massage session may last from 15 to 90 minutes, depending on the type of massage and how much time you have. No matter what kind of massage you choose, you should feel calm and relaxed during and after your massage. Pain that’s more significant than momentary discomfort could indicate that something is wrong. If a massage therapist is pushing too hard, ask for lighter pressure. Occasionally you may have a sensitive spot in a muscle that feels like a knot. It’s likely to be uncomfortable while your massage therapist works it out. But if it becomes painful, speak up.

Finding a massage therapist

Massage can be performed by several types of health care professionals, such as a physical therapist, occupational therapist or massage therapist. Ask your doctor or someone else you trust for a recommendation. Most states regulate massage therapists through licensing, registration or certification requirements.

Don’t be afraid to ask a potential massage therapist such questions as:

• Are you licensed, certified or registered?
• What is your training and experience?
• What’s the cost?

http://www.mayoclinic.com/health/massage/SA00082

Massage is well known for reducing stress and promoting relaxation. And, a growing body of research also shows that massage therapy is effective for relieving and managing chronic and acute pain, a significant national health problem. According to the National Institute for Health, more than one-third of all Americans will suffer from chronic pain at some point in their lives, and approximately 14 percent of all employees take time off from work due to pain. Increasingly, massage therapists are being incorporated into pain management programs of hospitals and health care organizations. The Joint Commission on Accreditation of Healthcare Organizations has suggested massage therapy as one means to manage pain without use of pharmaceuticals.

According to a recent American Hospital Association survey about their use of CAM (complementary and alternative medicine) therapies, among the 1,007 hospitals responding, nearly 82 percent of the hospitals offering CAM therapies included massage therapy among their health care offerings — with more than 70 percent utilizing massage therapy for pain management and relief. In a recent consumer survey commissioned by AMTA, 91 percent of respondents agreed that massage can be effective in reducing pain, and nearly half of those polled (47 percent) have had a massage specifically for the purpose of relieving pain.

Consider recent clinical research on the efficacy of massage for pain relief:

• Massage therapy is more effective for chronic back pain than other complementary therapies.
• Massage therapy promotes relaxation and alleviates the perception of pain and anxiety in cancer patients.
• Massage therapy reduces post-traumatic headaches better than cold pack treatments.
• A pilot study conducted at Cedars-Sinai Medical Center in Los Angeles found that massage, as part of hospital-based surgery treatment, reduces pain and muscle spasms in patients who have undergone heart bypass surgery.
• Massage stimulates the brain to produce endorphins.

How does massage relieve pain?

• A simple and direct strategy: working from the external, outer mechanisms of pain to the primary, root cause.
• Focuses on the entire body system and its relationship to soft tissue – not solely on the site of pain.

Benefits of massage for pain relief

• Helps patients become more aware of their bodies and the sources of pain.
• Better familiarizes patients with the pain they experience.
• Has an impact on the patient by virtue of human touch.
• Improves confidence by encouraging patients to effectively cope with their pain.

-October 2003

Hi – I saw your email addresses on the fire notice at the massage store on Broadway and wondered if any of you would be available anytime in the next several days to do volunteer massage at the Boulder Airport?

There are 2-3 makeshift rooms inside the main building we can use, and many pilots and firefighters who really need massage (most seem to need deep tissue/treatment massage rather than just Swedish), but at the moment it’s only me.

If you know of any other therapists who’d be interested, feel free to pass this on for them so they can contact me. I’m thinking we could probably accommodate 4-5 therapists at a time, and I’m sure they can round up enough people to keep us busy – they will try to rotate in the ground firefighters from the res if we can get enough therapists. We can do shifts as needed and as much as you are available – they are very happy with whatever we can give, and today I did ~20 min sessions that seemed to work ok.

If you’re game, let me know when you’re available – basically it can probably be anytime between ~8am and ~10pm, though I’ve recommended starting late a.m./midday so they don’t get a massage in the a.m. and then go out and strain themselves. It’ll for sure be Sat-Sun, probably Mon, possibly through Tues-Wed and a slight chance for longer than that.

The basics as of today:

-we have a large tub (gallon?) of Biotone lotion donated by Rick at the massage store on north Broadway – bring your own bottle to fill up and maybe some backup lotions in case we run out
-we might get some sheets and towels as donations, but don’t count on it (if you know of where we can get sheets/towels please go for it!)

-bring your own table, linens, chair, whatever you need to do your thing (mostly back, neck and shoulder stuff so far)
-bring your proof of Colorado registration (needed by the airport for insurance reasons) – we’ll make a copy of it for their records
-bring whatever food and drinks you need (there is at least one snack machine there)

They are great people, fun to work on and they need bodywork! Thanks if you can help out at all – please let me know as soon as you can if you are available, even if it’s for a couple of hours. You can try me at home after about 9a.m. at 720 328 1167, or mobile 720 771 6257 – I’ll return your call as soon as I can.  I’ll check email in the morning, but i may not have access after about 10a.m.

Thanks very much,
Michelle

This is a blog post from Teesforchange.com – the gracious folks that helped us start our revolution for peace.  This photo is from our first day of training in Dharamsala, India which serendipitously happened to be International Peace Day.   A million thank yous to everyone that supported this trip; financially and spiritually.  I will go back; for there is more peace and healing touch to share.

by teesblog on July 7, 2010

The Massage for Peace program by the Boulder College of Massage Therapy literally touches hundreds of people each year.

The non-profit massage school helps student share their healing hands with those living with illness, in poverty, and through war and conflict. Each year they offer 10,000 hours of massage free of charge to those who need it most.

As one alumna for the College, Becky Little explains Massage for Peace is “the simple act of reaching out and touching someone. Extending the love, care, and respect that comes from nurturing touch to another human being is a gift that enriches life. The gentle touch of a hand or a reassuring hug reduces fear, anxiety, and loneliness often felt in times of unrest and despair.”

With the average cost of a massage being about $1 per minute, over the last 33 years the school estimates its donation to those in need to be nearly $200,000.

At home, massage therapists from the school each spend about 250 hours per year with patients in prenatal, postpartum, cancer, cardiac, and orthopedic care at Boulder Community Hospital.

Last September, 10 massage therapists travelled to Dharamsala, India to teach massage therapy to Tibetan refugees at Lha Charitable Trust. Many of the refugees they worked with arrived with little aside from the clothes on their backs and the terror of the experiences they escaped. In a letter afterward, the trust’s general manager Ngawang Rabgyal said the skills learned by the refugees will go a long way toward helping them rebuild their confidence, and praised BCMT for its dedication to non violence. This was the seventh trip by students of the school to Dharamsala.

We at Tees for Change are proud  that we designed and produced the Massage for Peace t-shirts worn by the massage therapists on their journey and we hope you’ll join us in following their adventures in peace.

If you want to know more about the Massage for Peace trip to India, you can read all about it on the BCMT blog. To donate to Massage for Peace please follow this link.