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.

Can you really use thoughts to cure ailments? According to believers of Emotional Freedom Techniques (EFT), not only is it possible, but easier than you might think.  The mind is a very powerful thing. A simple thought can often determine what the outcome of an action will be before the action is even performed.

EFT is a form of alternative medicine aimed at curing physical diseases, pain, and disorders by confronting emotional issues that some believe cause physical symptoms. By going to the EFT website you can sign up for a free newsletter and  can download a free mini-manual.

Emotionally Based Diseases?

According to the EFT mini-manual we have all experienced some sort of emotional trauma throughout our lives. This can begin even when we are babies. Kaiser Permanente Center For Health Research and the CDC performed a study that showed that those who had more emotional trauma in childhood were more likely to have diseases such as cancer, heart disease, high blood pressure, and diabetes later in life.

Now this doesn’t mean that all diseases are caused by emotions. There are certainly physical reasons such as poor diet, injuries, and lack of exercise that can cause diseases. However, those who use EFT believe that those problems may become worse, or may be unable to heal due to emotional blocks. Let us tell you a little more about how EFT works.

The Basics of EFT

EFT requires using psychological techniques called exposure and combining those with cognitive restructuring. According to the EFT Mini-Manual, the psychological technique involves remembering the trauma. The cognitive restructuring is basically learning self-acceptance. These two mental ideas are combined with certain acupressure points on your face and body that you tap while performing the mental exercises.

The basic set-up of EFT requires an affirmation. In the Mini-Manual they show this affirmation:

 Even though I have this _______, I deeply and completely accept myself.

You then fill in the blanks with whatever ailment you are dealing with. An example would be: “Even though I have this pain in my lower back, I deeply and completely accept myself”. They even use it to cure phobias. “Even though I have this fear of public speaking, I deeply and completely accept myself.”

Saying affirmations along with using acupressure points can supposedly relieve pain, lessen phobias, and cure other disorders. Now, I have not yet tried these methods. Furthermore, it is most beneficial with the help of an EFT professional. With those disclaimers I would still encourage you to take a look at the EFT Mini-Manualif you are having chronic pain such as fibromyalgia or any other disorder.

Try it out, and let us know the results! We want to hear what your experiences with EFT are.

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!

By Camylle Katherman

Thanksgiving opens the season of holiday parties, family gatherings, delicious rich desserts, and the spirit of being thankful for our many blessings and giving from our heart.  But there comes a point for each of us when we have to ask: “How many holiday gatherings can I attend without feeling overwhelmed?”  Too much holiday cheer can bring on
common stress reactions including headaches, irritability, overeating, and sleeping trouble.  With some planning many of these feelings can be managed or prevented altogether.

Here are five tips for managing holiday stress:

1. Do your best to avoid holiday crowds.  Shopping centers are busiest in the evening and weekend hours.  If possible take a couple of personal days off work to shop on a Tuesday or Wednesday morning.

2. Gift ideas are flexible.  You might have planned on getting your niece new ear buds but if you are picking up a pair of earrings to wear to your work Christmas party and see a necklace your niece would like then get it for her.

3. Be realistic with your resources. You do not have to attend every party or stay the whole time. You do not have to find the perfect gift for everyone. You do not have to sample every hors d’oeuvre for fear of offending the host. Do as much as you are comfortable with and don‘t apologize for being you.

4. Stick to your limits. If finances are tight, enjoy activities that are free, such as concerts or looking at lights. Saying no to an excessive wish list from your children will not harm them!

5. Take care of yourself. Give yourself simple indulgences such as a hot bath, spend time with friends (low key lunch, no gifts), watch your favorite movie, exercise regularly and get enough sleep. If you are having company, hire a maid service ( or even a responsible neighborhood teenager- they need holiday cash !!!) to clean your house.
Depending on your situation, the expense will be worth the time and energy saved.

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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FOR MORE INFO CHECK HERE!

• Complimentary gym membership to Edgemont Physical Therapy and Fitness (valid 11/16 – 11/21)
• Sign-up for a free health consulation with a certified Personal Trainer
• Free chair massages
• Evening community health classes
• Blood Pressure and health risk assessments

For any questions, or if you’d like to become involved then please use the contact form on the sidebar!

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By Lisa Owens

Receiving a massage from a licensed massage therapist has been shown to be beneficial in many ways. Until recent years some health professionals have been skeptical of the many benefits of massage.  Those doubts have been discussed in a recent article by Dr. Gupta from Time.com’s Fit Nation. In the article he discussed some of the recent research on the benefits gained from receiving a massage from a licensed Massage Therapist.

 One study done by the University of Colorado Denver School of Medicine focused on advanced-stage cancer patients. They found that those who were massaged by a trained therapist had less pain, and improved mood than patients who were touched in a manner similar to massage, but not by a licensed massage therapist. Dr. Jean Kutner who works with many cancer patients noted that massage may help increase mood simply because of the nature of the physical touch. She says that those who are ill don’t get normal human contact in their daily lives. Their contact is usually limited to medical procedures, and that is why massage can be a welcome, and healing touch.

In his article Dr. Gupta, a neurosurgeon, contributes the mental benefits of massage, such as decreased depression,  to biochemical factors. It is the same concept as the runner’s high. Muscles are stimulated, circulation is increased, and chemicals are released during a massage in a way that is similar to exercise. Secretion of neurotransmitters such as serotonin and dopamine are increased, and the stress hormone cortisol decreases. These factors along with many others make massage beneficial at any age. There are many types of massage techniques, and each one has a different goal, and focus that helps to relieve different issues. Finding the right massage technique for you can be a great boost to your health. Massage on it’s own, or with other medical procedures works for many to relieve stress, soreness, chronic pain, and other health concerns.

See our directory for a list of licensed Massage Therapists in the Utah Valley area.

Throughout October (and the rest of the year) the National Breast Cancer Awareness Month (NBCAM) organization works with national public service organizations, professional medical associations, and government agencies to promote breast cancer awareness. They also help spread information on the disease, and work to give women access to screening services. For more information visit http://www.nbcam.org/.