This Valentines day you can celebrate more than your relationship. You can celebrate the added health benefits that your relationship brings.  Various research studies indicate that people in healthy, long term relationships have overall better health than the lonely.  Benefits range from better sleep to decreased risk of cancer!  Here is a rundown on 3 of the most important health boosts you get from your significant other.

1. Cardiovascular health

People in happy relationships tend to have healthier blood pressure levels, as reported in the Annals of Behavioral Medicine. Interestingly, this research reports that unhappily married couples did not have healthy blood pressure levels. So it is not just being in a relationship that makes you healthy; it is the quality of the relationship that is the most important indicator of a healthy blood pressure level.

The researchers also found that sexual intimacy twice or more a week reduced the risk of fatal heart attack by half for the men, compared with those who engaged in intimate relations less than once a week.

According to the journal Biological Psychology, frequent intercourse is also associated with lower diastolic blood pressure in cohabiting participants. Yet other research found a link between simple hugs from their partner and lower blood pressure in women.

2. Anxiety Related Issues

People in long-term, committed relationships are less anxious. Research on anxiety reveals that a loving, stable long-term relationship trumps new romance for reporting low levels of anxiety; and brain scans support this truth. Neuroscientists believe this is because solid, long-term relationships show activation in parts of the brain that are associated with bonding – and much less activation in the parts of the brain that activate levels of anxiety.

Maybe less anxiety activity in the brain contributes to the fact that people in happy committed relationships manage stress better than people not in these relationships. There is a link between good stress management and social support. You cannot underestimate the value of a supportive partner who loves and cares for you when you are faced with stressful situations. We cope better when we have the emotional support of someone who loves us.

Given this information it is no surprise that people in healthy relationships are less prone to depression and substance abuse.  Scientific research shows people in committed relationships report fewer signs and symptoms of depression. Why? Social isolation is directly linked to higher rates of depression. And some researchers were surprised to discover that marriage is directly related to a decline in substance abuse and problem drinking.

3. Healing, Immunity, and Pain Perception

People in positive relationships heal faster. Flesh wounds have been found to heal nearly twice as fast in spouses who had warm interactions with their partners as compared to spouses who had aggressive and hostile interactions with each other.

People in happy relationships have fewer colds. Happy relationships seem to give our immune system a boost so fewer colds are a common by-product of this increased immunity.  Having intimate intercourse once or twice a week has been linked with higher levels of an antibody called immunoglobulin A or IgA, which can protect you from getting colds and other infections.   Scientists at Wilkes University in Wilkes-Barre, Pa., discovered that adults who engage in intimate moments “frequently”- once or twice a week had higher levels of IgA than those in other groups.  However, individuals engaging in intercourse “very often” or 3 or more times weekly had lower levels of the antibody.  So sadly, yes, you can have too much of a good thing.

Oxytocin, a key hormone in developing trust and creating lasting emotional bonds, has been linked to decreased pain perception.  This hormone is released in women when they receive tender touch and surges in both genders during orgasm.  In a study published in the Bulletin of Experimental Biology and Medicine, 48 volunteers who inhaled oxytocin vapor and then had their fingers pricked decreased their pain perception by more than half.  The next time a headache is putting a damper on bedroom activity, give oxytocin a chance to work.  You might be surprised.

As the cold and flu season continues to rage on and the stress of taxes closes in you can thank your partner for safeguarding you.

Here’s to your good health this Valentine’s day!

Thanks to all of you who came to our Couples Massage Class, we hope it’s made your Valentines Day a little bit better! Another thank you to Camylle Katherman for contributing this article.

Now I know that we’re due for another monthly myth debunking. Don’t worry, that will soon be coming. Tonight, however, I have a different topic on my mind.

It seems that whenever it is especially important to get some needed rest an old companion seems to make a timely appearance. He always shows up unannounced, and he always outstays his welcome. Now like every monster in my life I’ve always found that the best way to defeat it is to learn it’s ways. So for those of you who are also acquainted with this monster I hope you can find some useful suggestions in here.

First, let’s define what insomnia is. Many people may have it, and not even realize it because often it is only seen as the inability to sleep. Here is the definition of Insomnia according to the American Academy of Sleep Medicine:

• Difficulty falling asleep at night
• Difficulty staying asleep/awakening during the night
• Awakening too early
• Poor quality of sleep

These four things can lead to a myriad of symptoms. Lack of sleep can cause depression, irritability, decreased memory, difficulty focusing, tension headaches, and many other symptoms.  Obviously those are not gifts you want from any visitor, and Insomnia is often a generous visitor. Because I care about your health (and you should too) I have compiled a list of tried and true non-medication methods for better sleep.

• Stick to a sleep schedule. Try to go to sleep and wake up at the same time each day. This does not exclude weekends. Now for some people (such as college students) this may be hard, but having a routine for your body is very effective.
• Don’t lie in bed if you can’t sleep. For many of us we just keep telling ourselves that we will fall asleep any minute. However, if you can’t fall asleep in 20 minutes then you should get out of bed, and do something relaxing. Read, meditate, drink warm milk, etc.
• Don’t stress about sleep. The harder you try, the more awake you’ll become, and the more anxious you’ll become. Try to relax, and keep a Watch tv or read until you become tired. Then try sleeping again.
• Avoid or shorten the duration of naps. Try not to nap for more than 30 minutes. Do things to keep yourself active and awake during the day.
• Exercise. Try to get at least 30 minutes of good exercise in each day. The best time is about 5-6 hours before bed time.
• Avoid caffeine in the afternoon and evening. Many diet changes have been tested, but avoiding stimulants before bedtime is the only diet change that has proven data obtained from studies to show it really helps.
• Stop the pain. Some people experience pain that causes insomnia. If this is the cause then talk to your doctor about ways to control the pain even if it means taking a pain reliever.
• Don’t look at the clock. After you set your alarm turn the clock around. Looking at the clock will only stress you out, and make you think about the sleep you are missing out on. This is sometimes called learned Insomnia. The more you think about it, the less you sleep.

Hopefully some of those can help you get the sleep you deserve. However, home remedies are not always effective and getting help from your doctor may be the solution. According to the American Insomnia Association:

You should seek help when these three statements all describe your insomnia:

1. The insomnia has lasted more than three weeks.
2. It is not improving.
3. It is interfering with your ability to function during the day.

As it is now 2 am I guess it is my turn to try some of these remedies myself. Good night, and as always let me know if you have a particular topic you want to hear about!

November 18th, 19th, and 20th are important days to remember. Edgemont Physical Therapy and Fitness is hosting a free community health fair on those days! You’ll want to be sure to check it out. It’s ongoing for 3 days so no excuses for missing it! Here is a schedule of the events.

Edgemont Physical Therapy and Fitness is offering a free week’s pass to the health club 11/16 – 11/21. Do yourself a favor, and take advantage of this offer!

Wednesday Nov. 18th:

6 am – 6pm — Come work out for free.

2:00 pm – 3:30 pm — Complimentary 20 minute health assessment given by a certified personal trainer.

6:00 pm – 6:30 pm – Free health class taught by a Paul W. Sagers, PT. Paul is a physical therapist who own Edgemont Physical Therapy and Fitness.  He will speak on proper back care, and how to prevent back injuries. Many back injuries are caused by simple mistakes that could easily be prevented. Come learn how to take better care of your back!

6:30 pm – Q and A Session.

Thursday Nov. 19th:

6 am – 6 pm — Come workout for free.

8 am – 4 pm — Complimentary 15 min. chair massage.

12:00 pm – 2:00 pm – Complimentary 20 minute health assessment given by a certified personal trainer.

6:00 pm – 6:30 pm — Free community health class taught by Lisa Owens. Lisa is a certified Personal Trainer. She will speak on how to make effective goals. Many people do not stick to their goals to improve their health due to poorly set goals. Come learn how to make affirmations and goals that will help you really get the results you want.

6:30 pm — Q and A Session.

Friday Nov. 20th:

6 am – 6 pm — Come workout for free.

12 pm – 2 pm — Complimentary 20 minute health assessment given by a certified personal trainer.

8 am – 6 pm — Complimentary 15 min. chair massage.

6:00 pm – 6:30 pm — Free Community Health Class taught by Camylle Katherman. Camylle is a Personal Trainer and Massage Therapist who owns Secondwind Bodywork. She will speak on Stretching 101- how to prevent shoulder tightness and headaches at your workspace.

6:30 pm — Q and A Session.

For further questions or to schedule an assessment call 435-229-6512.

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