How Foam Rollers Relieve Muscle Tension

As much as I love it when clients come in to visit, I know it’s not possible to visit your massage therapist every day. Sometimes, muscle tension can be chronic and you need to find some relief in between visits. I like to recommend foam rollers as a great form of self-massage.

What Was I Thinking?

Ever walk into a room and think, “Why did I come in here?” or have you ever been half way through a sentence and completely forget what you are talking about? I know the answer is yes! If you are saying no, then you probably forgot the incident ever happened. Don’t worry you are not losing your mind. I did some research and found a few simple exercises and tips to all of us improve our memory function.

Diet

Maintaining a healthy diet helps promote strong your memory function. Antioxidants from foods such as:

• Broccoli
• Nuts
• Blueberries, Cranberries, and Strawberries
• Brewed Coffee (but not too much)

All of the above help promote the production of new brain cells. As we age, our cell production tends to slow down, so it’s important to eat foods rich in antioxidants and promote new cell growth.

Also, increase your omega-3 fat intake is also great for brain health and can be found in the sea.

·         Salmon

·         Tuna (fresh not canned!)

·         Mackerel

·         Trout

·         Oysters

Not a fan of seafood? Then get your omega-3 from eggs, margarine, milk, soy milk or yogurt.

Activity

Exercise stimulates and allows your nerve cells to release proteins and other chemicals that increase cognitive skills that affect learning. You don’t have to have a hardcore high impact workouts. Find a form of physical activity that works for you. Start by walking for 30 minutes 3 days a week. I promise you will notice a difference by the end of the week.

I personally love to swim and started swimming laps on a regular basis. Some health insurance companies offer health club benefits. You may be able to join for just a few extra dollars a month or for free!

Focus… Focus… Focus

Stop multitasking and focus on one thing at a time. Multitasking is distracting, slows you down and makes you prone to make mistakes. Did you know that your brain needs 8 seconds in front of information before committing it to memory? If you are constantly jumping from one task to another your brain is not able to retain the constant bytes of information.

Try to be mindful of what you are doing, you will be surprised at how clear your thoughts will become. If you find yourself multitasking, stop immediately! Pick one task and commit to finishing it. Your brain will thank you for it.

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Sitting for Good Health

Sitting for Good Health

Sitting for Good Health

Technology in a lot of ways has made our lives easier, but it has also played a role in us developing unhealthy lifestyles. Over the years, several of us have developed sedentary habits that such as spending hours behind a desk or on the couch watching TV or on our smartphones. There are serious repercussions that come from sitting for extended periods of time. Long extended periods of sitting is not only bad for your back, it’s also bad for your circulation, bones and muscles.

Posture

It’s important that your workstation fits your body properly. You should be able to sit back in your chair all the way with your feet touching the floor. Sitting all the way back in your chair means your back is getting much-needed support. Your computer monitor should be eye level, looking down or up at your monitor can lead to neck problems and pain. Position your monitor approximately 2 to 3 inches above your seated eye level. This small adjustment can work wonders for your neck.

Admittedly, ergonomic furniture can be expensive but the health benefits make it a worthy investment. Ergonomic chairs and keyboards help minimize pain and discomfort and help your body maintain natural positions. I personally, don’t have an issue with this, but if your feet have trouble reaching the floor, invest in a foot rest. Some of them swivel to encourage the flow of circulation while sitting.

Move Around and A Take Stand

Sitting too much is bad for your circulation. Set a timer and periodically get up and do some stretching exercises. Lack of circulation leads to heart disease and strokes, it’s critical that you keep your blood flowing. Station items in your office in areas that force you to move around. I have one client that keeps her trash can and dry erase board in a separate room. This forces her to stand up and move around because not everything is within arms-reach.

I have also seen desk extensions that allow you to stand up while working at your desk. Standing allows your blood to flow through your body which helps to improve your neurological function. Moving around and standing helps improve your memory and helps you keep a clear head while you work. Here are a few recommended exercises you can easily do at work:

• Shoulder shrugs 
• Calf Raises
• Touch your toes 
• Stand up and sit down for 10 repetitions 
• Clench and unclench your fists 
• Torso twist

Getting a massage on a regular basis is good for your bone health, muscles health and circulation. A little movement now goes a long way towards a healthy and pain free lifestyle.