Dear e-touch reader,
This time of year it's easy to fall back into bad eating
habits and a sedentary lifestyle. And with flu season upon us,
it's even more important to take extra care of our health and
well-being. This issue is full of information to help you
take care of yourself and your loved ones.
This month in e-touch,
learn how your diet can keep you healthy, what research is
revealing about massage, what is driving Americans to use
massage, and more!
Enjoy the issue!
-The Editors
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 If we are what we eat, then most Americans
would resemble the contents of a drive-through restaurant or
pastry shop window. “We grow up with a palate for pizza,
French fries, pastries and sweets,” says
Susan Levin, MS, RD, and staff dietician for the Physicians
Committee for Responsible Medicine, based in Washington, D.C.
This steady stream of processed foods—which
the United States leads the world in producing—boosts our
country’s unfortunate host of maladies, everything from heart
disease to diabetes to asthma. Instead of healing ourselves
through food, we’re beating ourselves up.
The following 10 tips suggest returning to
the joy of eating fresh, whole foods that encourage your body
and spirit:
1. Eat a Plant-based
Diet
How does the earth’s bounty help your
immunity? First, plant-based foods tend to be low in fat—and
excess fat can harm your ability to fight disease. Second, many
fruits and vegetables are alkaline, and we need a healthy
balance between alkaline and acidic to be in top germ-fighting
form. The ideal balance is 60 percent alkaline and 40 percent
acidic, says Northbrook, Illinois-based nutritionist Bonnie
Minsky, MA. Instead, Americans tend to load up on the wrong
foods.
“We eat refined sugars and flours, and [too
much] dairy and meat,” says Elson Haas, MD, author of Staying
Healthy with Nutrition (Celestial Arts, 2006). “This tends to
create more acid, which in turn creates more mucus, which allows
bugs to which we’re exposed to breed.” The so-called healthiest
people on the earth—the Okinawans of Japan’s southernmost area,
eat as their mainstays, alkaline foods such as watermelon, sweet
potato, onions and sea vegetables.
Instead, eat your greens. Not only will
they provide you with rich nutrients, but dark leafy green
vegetables, such as kale, have higher absorbable calcium than
milk. Other good sources of calcium include sesame seeds, tofu
and nuts. Or try fortified almond milk, which has comparable
calcium to cow’s milk.
2. Follow the Rainbow
Remember that pivotal scene in the “Wizard
of Oz”, when things suddenly turn Technicolor? Do the same with
your food. Transform the monochromatic scheme of the Standard
American Diet fare of a slab of meat, white bread with butter,
white potato, American cheese, and pasta to the vivid greens,
blues, reds and yellows of nature.
If you’re eating a rainbow, then you’re
likely getting the vitamins, mineral and phytochemical mix
necessary for immunity. Imagine, for example, vivid green kale,
steamed yellow squash, rich brown rice and bright orange sweet
potato, and you get the picture.
When you eat more color, you’re also
getting more antioxidants. “Dietary antioxidants are also great
prebiotics—or things that nourish the healthy microflora, or
probiotics, in our systems,” says Gary Huffnagle, PhD, professor
of Internal Medicine at the University of Michigan Medical
School and author of The Probiotic Revolution (Bantam Books,
2007). Particularly good sources are colorful raw fruits,
including blueberries, strawberries and raspberries.
3. Eat Organically
This one is simple: When you eat
organically, you automatically reduce the number of toxins to
which you expose your body. “Decreasing your intake of
pesticides improves immunity because the less we inflict upon
our bodies the better,” Levin says.
You’re also likely getting more
antioxidants, those wonderful prebiotics. In a 2005 study done
by the nonprofit Organic Center on
average, antioxidant levels were 30 percent higher in organic
foods compared to conventional foods grown under the same
conditions.
4. Cut Back on Sweets
In 2000, the average American was eating
about 31 teaspoons of sugar a day. There is no sugarcoating that
we’re sweetening ourselves to death. “When we have more sugars
in our diet and when we eat refined foods, it lowers our cells’
capacities to fight off germs,” says Haas.
And if you need an after-meal treat, Minsky
recommends indulging in a bit of dark chocolate. It’s another
magnesium source, and helps your serotonin. Her caveat? At the
end of a balanced (read: colorful) meal only. (For the other
times you crave sugar, try substituting maple syrup or molasses,
says Levin; at least they contain iron, magnesium and selenium.)
5. Eat a Variety of Whole Grains
Perhaps our nation’s motto should read: One
nation under bread. We bombard ourselves with wheat—for example,
bagels for breakfast, sandwich bread for lunch and pasta for
dinner—and have ended up with a host of allergies and
sensitivities, which may be tied to ailments as diverse as
depression to autoimmune thyroid disease.
And it’s not just white flour that’s the
problem. Minsky says that whole wheat falls into the most acidic
category possible for foods. Too much wheat can throw us out of
whack.
There’s a big wide world of grains out
there and recommends these four grains: quinoa, buckwheat, wild
rice and brown rice, in that order. “None have gluten, all are
more digestible,” she says.
6. Eat Your Fiber
Fiber acts like a scrub brush, detoxifying
your body as it digests, actually pulling out toxins and
cholesterol. This, says, Levin, is one of fiber’s main immunity
selling points. Fiber also helps us to feel full—so we don’t
overeat.
Soluble fiber—found in oats, barley, rice
bran, berries, unpeeled fruits and vegetables, and legumes such
as beans, peas, and lentils—also helps to nourish the healthy
microbes, or probiotics, in our guts, says Huffnagle. (Don’t
worry too much about distinguishing between soluble and
insoluble fibers; as long as you eat a variety of fiber, you
should be fine.) See numbers one and five on this list for
suggestions.
7. Hydrate Yourself
Once you have all that great fiber in your
body, you need to finish off your detoxing efforts by ensuring
that you’re fully hydrated.
“Hydration is important to immunity in that
water will flush you out,” says Levin. What’s the optimal
amount? Levin says there’s no real research on the subject, so
do your own—Do you get headaches? Are you tired all the time? Is
your urine dark? Drink more water and see how you feel. Also,
remember, when you eat lots of fruits and vegetables, you’re
automatically hydrating yourself.
8. Use Fresh Herbs and Spices
“Herbs have oodles of flavor,” says
Huffnagle, “and they’re a tremendous source of dietary phenols,”
which are plant compounds sky high in antioxidants. Phenols also
act as selective antibiotics, zapping the non-probiotic bacteria
while supporting the probiotic. However, Huffnagle cautions,
your herbs and spices have to be “honest-to-goodness spices’ not
simple flavorings. If you buy packaged foods they don't use
herbs and spices; rather they use flavorings."
Many herbs have other immune-boosting
qualities as well, including cayenne pepper, onions and garlic.
Paprika, like many red foods, is high in immune-boosting vitamin
A. Minsky says turmeric may help prevent cancer. Cinnamon is
good as a blood regulator, and parsley is a phenomenal digestive
aid. Huffnagle raves about phenol-heavy oregano, and Minsky
loves the anti-microbial onion family.
9. Be Pro-Probiotics
For anyone who has ever taken antibiotics,
or just lives in this antibiotic-laden world, bolstering our
probiotics—which are the healthy bacteria that lives in our
gut—can enhance our immune systems.
According to Huffnagle, these microflora
are our “forgotten organ,” a little under three-pounds of
friendly bacteria that, among other things, can signal to our
immune system when it’s overreacting, and therefore help reduce
inflammation, a common overreaction. The microflora live in
anything that has mucus, including our nose, sinuses, mouth and
upper part of our airways. The greatest number resides in our
large intestine. In a nutshell, eat foods that make it down to
the large intestine so you can feed your healthy microbes.
One easy way to get your probiotics is
through fermented foods, such as kefir, yogurt, tempeh, miso,
Korean staple kimchi (fermented, seasoned vegetables) or
sauerkraut fermented the old-fashioned way, with salt instead of
vinegar. Or you can buy supplements at your local grocery or
health food store.
10. Enjoy Your Meals
Think of your meal as a benediction, a time
to connect with yourself, your companions, and the earth that
provided you with the bounty. Say a prayer, set an intention,
set a beautiful table, make it a ritual. Sometimes the way we
eat is as important as what we’re eating.
And don’t
forget to chew. “We treat eating like filling up our gas tank,”
says Haas. “Instead, you want to spend time chewing your food so
you get the nutrients. Take your time to eat.”
After all, taking time to eat can be the
greatest act of self-love of all. And when we take care of
ourselves, we’re that much more able to take care of others.
Source:
Massage Therapy Journal (mtj), Summer 2007.
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AMTA’s National
Massage Therapy Awareness Week, the last full week in October is dedicated to
creating public awareness of the benefits of massage therapy.
Each year across the country, members of the American Massage
Therapy Association celebrate this week by promoting massage to
consumers by holding special events and promotions. The
benefits of massage go well beyond relaxation, and research is
supporting its effectiveness for a variety of conditions.
Here’s a look at just some of the ways in which massage can be
effective.
Relieves Back Pain
More than 100 million Americans suffer from
lower-back pain, and nearly $25 billion a year is spent in
search of relief. A 2003 study showed that massage therapy
produced better results and reduced the need for painkillers by
36 percent when compared to other therapies, including
acupuncture and spinal modification. Today, massage therapy is
one of the most common ways people ease back pain.
Source:
Annals of Internal Medicine.
Eases Symptoms of Carpal Tunnel
Carpal tunnel syndrome is a progressively
painful condition that causes numbness and tingling in the thumb
and middle fingers. Traditional treatments for carpal tunnel
range from a wrist brace to surgery. However, a 2004 study found
that carpal tunnel patients receiving massage reported
significantly less pain, reduced symptoms and improved grip
strength than those patients who did not receive massage.
Source:
Touch Research Institutes, University if Miami School of Medicine, Journal of Bodywork and Movement Therapies.
Reduces Anxiety
An estimated 20 million Americans suffer
from depression. More than a dozen massage studies conclude that
massage therapy helps relieve depression and anxiety by
affecting the body’s biochemistry. In the studies reviewed,
researchers measured the stress hormone cortisol in participants
before and immediately after massage and found that the therapy
lowered levels by up to 53 percent. Massage also increased
serotonin and dopamine, and neurotransmitters that help reduce
depression.
Source:
Touch Research Institutes, University of Miami
School of Medicine.
Alleviates Side Effects of Cancer
Massage therapy is increasingly being
applied to symptoms experienced by cancer patients, such as
nausea, pain and fatigue. Researchers at Memorial
Sloan-Kettering Cancer Center asked patients to report the
severity of their symptoms before and after receiving massage.
Patients reported reduced levels of anxiety, pain, fatigue,
depression and nausea, even up to two days later.
Source:
Journal of Pain & Symptom Management.
In a study of breast cancer patients,
researchers found that those who were massaged three times a
week reported lower levels of depression, anxiety and anger,
while increasing “natural killer” cells and lymphocytes that
help to battle cancerous tumors.
Source:
Touch Research Institutes,
University of Miami School of Medicine.
Lowers Blood Pressure
Hypertension, if left unchecked, can lead
to organ damage. Preliminary research shows that hypertensive
patients who received three 10-minute back massages a week had a
reduction in blood pressure, compared to patients who simply
relaxed without a massage.
Source:
Biological Research For Nursing.
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Most Americans know that massage therapy
can help relieve stress and pain, reduce blood pressure and
boost the immune system. And, more people than ever are trying
massage for the first time.
Perhaps you received a gift certificate
for massage. Maybe work’s been stressful, and you’ve thought
about getting a massage to unwind. Or maybe you’re already a fan
of massage and want to try a different type of massage.
Whatever your reasons, there are some
basic things you should know to get the most from your massage.
There are many terms for types of massage.
Ask your massage therapist what type of massage or modality will
give you the results you want.
The most popular include:
- Swedish massage: The most common type of massage,
to relax and energize you.
- Deep tissue massage: For muscle damage from an
injury, such as whiplash or back
strain.
- Sports massage: To help prevent athletic injury,
keep the body flexible and heal the
body should injury occur.
- Chair massage: Massage of the upper body, while
fully clothed and seated in a special portable chair.
Finding a qualified massage therapist is
also important. Ask your massage therapist about his or her
credentials.
AMTA can help you locate an AMTA massage therapist in your area through its free
Find a Massage
Therapist ® national locator service or by calling 1-888-THE-AMTA.
Back to menu »
Wellness Drives Americans’ Growing Use
of Massage Therapy
Almost a quarter of all adult Americans (24
percent) had a massage at least once in the last 12 months, and
more than a third (34 percent) have received a massage in the
last five years, according to a survey sponsored by the American
Massage Therapy Association (AMTA).
While use of massage is growing,
the reasons people are turning to massage therapy are also
expanding. More and more, people recognize it as an important
element of their overall health and wellness.
Massage therapy for pain relief
Almost one-third of adult Americans say
they’ve used massage therapy at least one time for pain
relief—almost the same percentage who have turned to
chiropractic (38 percent) and physical therapy (44 percent)
Of people who had at least one massage in
the last five years, 30 percent report that they did so for
health conditions such as pain management, injury
rehabilitation, migraine control, or overall wellness.
By comparison, only 22 percent had massages
for simple relaxation, and just 13 percent viewed it as
“pampering.”
People know about the role massage
therapy plays in maintaining health and wellness…
87 percent agree that massage can be
effective in reducing pain
85 percent agree that massage can be
beneficial to health and wellness.
59 percent would like to see their
insurance plans cover massage therapy.
…and many are beginning to act on this
knowledge
Almost
one in five (19 percent) report discussing massage therapy with
their doctors or health care providers.
Of those 19 percent, 58 percent said their
doctors recommended or encouraged it.
About the survey findings
The annual consumer survey was conducted
by CARAVAN® Opinion Research Corporation
International during July 2007, among a national probability
sample of 1,008 adults (502 men and 506 women) aged 18 and
older, living in private households in the continental United
States. The survey has a confidence level of plus or minus
three percent. Commissioned by AMTA, this is the 11th annual
massage therapy survey of American consumers.
To read more about AMTA’s annual consumer
survey, click here.
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Where did you have your last massage?
Let us know by taking this issue's survey. See the results in
the next issue of
e-touch!
Take the survey now.
Here are the results of the Summer 2007 survey!
Total responses: 56
How many massages have you had in the last 12 months?
- None—7%
- One to three—18%
- Four to five—11%
- More than five—64%
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Articles submitted by individual authors are copyrighted by those authors and reprinted with their
permission. Views expressed in these articles are not necessarily the views of the American Massage
Therapy Association®, and should in no way be construed as an endorsement. They are for informational
purposes only. Back to menu »
To serve AMTA members while advancing the art, science and practice of
massage therapy.
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