Diabetes Support

Diabetes is a stressful and common condition that requires constant management. It puts tremendous strain on the physical body, and elevates mental and emotional stress levels. Creating health and support for diabetes means treating the body systems that are under strain and reducing overall stress levels so that you can switch the nervous system out of fight or flight mode and into rest and repair mode.

Bodywork and massage increases the circulation of blood and lymph, which brings oxygen and nutrients to tissues and boosts insulin uptake. It also calms the nervous system, helping to turn off the alarms, and is effective at treating the stiffness and mobility issues caused by high blood sugar levels.

Mindfulness practice helps to both lower blood sugar levels and to better self-manage diabetes. In one study, 16 weeks of practice improved mood, lowered stress, addressed sleep issues, and decreased fasting blood sugar levels.

Therapeutic Movement classes like yoga provide the physical activity needed to increase circulation, especially to the arms and legs, where people with diabetes most have issues. Regular physical activity also helps the body improve its response to insulin, and helps directly lower blood sugar levels by reducing stress hormones in the body.

Acupuncture is able to reduce the nerve pain and neuropathy that can come from diabetes. It also helps to lower blood sugar levels, and to regulate the urge to eat too much, drink too much, and pee too often. Overall, it helps to rebalance and support the many physical systems under strain from diabetes.

The constant management of diabetes means that you are in an ongoing conversation with your body about its health status on a daily basis. There are ways to have that conversation and to reduce the strain and stress of this condition through health care that also increases your overall sense of wellbeing and supports your whole self. All of these therapies, including bodywork, mindfulness, therapeutic movement classes, and acupuncture, work with the care of your doctor to improve health and quality of life.

Relief for Osteoarthritis

Osteoarthritis is a common source of joint pain, caused by wear on the protective cartilage cushioning the ends of the bones of the joint. It can start at any age, and by age 60, most adults have some arthritis. The bones most often affected are in the hands, spine, knee, and hip joints. Bodywork and massage, movement classes like yoga, and mindfulness practice can all help with the pain, stiffness, swelling, and decreased range of motion of osteoarthritis.

Part of osteoarthritis is that collagenous tissue will settle in to create a patchwork of scars that creates a lot of stiffness, and bodywork is effective at helping to restore that lost range of motion. It also works to realign posture, which relieves strain on affected joints, and decreases swelling. Additionally, massage and bodywork reduces pain by directly impacting the nerves of the affected joints.

When it comes to movement classes, the general rule for students with osteoarthritis is: if it hurts, stop and do it a different way. The benefits of yoga and other therapeutic classes include increased mobility, balance, and range of motion, all of which help to reduce arthritis pain. Everything done in class can be modified to accommodate physical issues, so if any pose or motion is uncomfortable, let the teacher know so they show you another way.

Mindfulness techniques are also proven to help treat people with osteoarthritis. They retrain the brain away from focusing on pain and thereby magnifying it and making it worse. The effects of mindfulness practice are cumulative; the more often you do it, the more it helps.

Osteoarthritis may be a common cause of pain, stiffness, and discomfort, but it is possible to feel significantly better through treatment. Supporting your health through bodywork, therapeutic movement classes, and mindfulness can improve both your symptoms and your overall sense of wellbeing.

Treatments for Autoimmune Disorders

There are over 80 kinds of autoimmune disorders, where the body is either attacking itself and causing physical problems in the organ or system it is attacking, or where it is creating excessive amounts of inflammation. Treatment focuses mostly on symptom management, and bodywork, movement classes, and mindfulness are all effective at treating autoimmune symptoms.

Bodywork supports clients with autoimmune disorders by reducing levels of inflammation and irritation. It helps move the body out of fight or flight mode and into rest and restore mode, which supports nutrient flow and reduces stress on organ systems like the adrenals. It also releases muscle tension and aches, which in turn helps to ease strain on the spine and joints. Bodywork sessions are able to be uniquely customized for specific disorders to support affected tissues, treat secondary symptoms, and move lymph fluid.

Movement classes like yoga and qigong also help treat autoimmune disorders by helping to lower immune response and inflammation in the body. The physical activity of the class helps to quell inflammation and reduce levels of stress hormones in the body. The mental awareness and focus of the classes support a sense of calm and well being, which helps relax the accumulated mental stress of a chronic condition.

Finally, Mindfulness is also effective treatment for autoimmune disorders. It is a proven method for reducing pain and discomfort, as it is able to turn down the volume on pain signals from the body. In the case of autoimmune disorders, this shift then sends a “cooling” message to the body’s inflammatory response, helping it to subside and come back into balance.

Autoimmune disorders are often chronic conditions that impact daily life in difficult and painful ways. At HaLé, we see firsthand how treatment through bodywork, movement classes, and mindfulness is able to help reduce pain, reduce inflammation, and improve quality of life.

How Mindfulness Reduces Pain

Mindfulness is a specific form of meditation that has been proven to reduce pain. Clinical trials have shown it to reduce chronic pain by 57%, and accomplished meditators can achieve even higher levels of pain relief. Other studies have shown that it does not use the body’s own natural production of opioids or endorphins to accomplish these reductions, so how does it work?

The practice of mindfulness brings quiet, focused attention to the body and its sensations. Typical exercises help you observe with the mind’s eye, and just notice what is happening. When we are in pain, our minds spend a lot of time thinking about it, trying to solve it, and worrying if it will ever end. Mindfulness allows you to observe painful sensations as you feel them, and quiet the mind’s reactions and struggle.

This process has the biological effect of soothing the brain patterns of your pain perception. With regular mindfulness practice, these changes will alter the structure of the brain itself so that pain is not felt with the same intensity.

This works because there are two layers to the perception of pain. First, there is the sensation of the illness, injury, or damage to the body that is causing the pain. Second, there is the brain’s reaction to this sensation. The brain is trying to protect the body from further damage or injury and so it focuses on the sensations of pain. This effectively turns up the “volume” and increases suffering. For chronic pain, this process becomes a feedback loop, and the brain gets better and better at feeling more pain.

Mindfulness practice effectively turns the volume back down again, so that the brain does not amplify the pain signals the body is sending. This in turn reduces the pain-related anxiety, stress, and depression, and creates room for the body to begin to relax and then heal.

How Movement Classes Help Manage Pain

Pain conditions change the body, creating deep muscle tension, restricting the breath, and raising levels of stress hormones. Yoga and other systems of therapeutic movement can shift these biological responses to pain, reducing suffering and helping to create health.

Gentle, mindful movements improve balance, coordination, flexibility, strength, and stamina. This helps to release the deep muscle tension that comes from chronic pain, and increases blood and lymph flow through the body, carrying nourishment to stressed tissues.

As tension releases, it becomes easier to breathe. While in pain, the breath becomes shallow and tight as the body stays prepared to protect itself. As the diaphragm and core release excess tension, the breath is able to deepen, which in turn signals the endocrine system that the threat has passed and it is safe to relax. The relaxation response then lowers the levels of stress hormones like cortisol and adrenaline, allowing the body to switch into nurture and restore mode, where it can focus on healing damage instead of protecting against it.

At HaLé, all of our classes are designed for students at all levels, with a wide variety of health concerns. We see firsthand the benefits of regular practice for increasing range of motion, reducing pain, and lowering stress levels, and the sometimes profound improvements in health that can bring.

Bodywork and Massage for Pain Management

Bodywork and Massage therapy can effectively relieve pain, offering proven benefits and an excellent safety record with few, if any, side effects. Pain is the reason for about 80% of physician visits in the U.S., and the CDC now recommends that doctors start with non-pharmacological treatments to address this pain, instead of prescribing medications.

Last year, the journal Pain Medicine published a systematic review and meta-analysis of 60 high-quality and 7 low-quality studies on the effectiveness of massage for pain. This included muscle and bone pain, headaches, deep internal pain, fibromyalgia, and spinal cord pain. It concluded not only that massage therapy does help relieve pain, but that it offers the added benefits of improved anxiety and health-related quality of life.  

Sometimes one bodywork and massage session will bring significant improvement, and other times a problem created over years of repetitive stress takes several treatments before it significantly improves. This is why other studies have looked at massage dosage, or how long and how often massage should be received. A study on neck pain showed that a longer session (60 min vs. 30 min) is more effective for pain relief, and that coming more than once a week for the first 4 weeks is 5x more likely to improve function and 2x as likely to bring a significant drop in pain.

At HaLé, our bodywork and massage therapists are experienced at treating pain and know that it responds best to an integrative approach that allows for healing on many levels, including biomechanical, neurological, and psychological. We can help you manage and reduce your pain, and our treatments have the proven side effect of improving your overall sense of well-being.

What Is CBD Oil?

CBD is cannabidiol, which is one of the many compounds that come from the cannabis plant. Unlike THC, it has no psychotropic effects and does NOT make you feel high. It is an effective treatment for a wide variety of health concerns, and is legal in all 50 states when sourced from hemp and has no THC content.

How it works: the human body naturally produces cannabinoids internally, and has two kinds of receptors for them: CB1 receptors, which are mostly in the brain, and CB2 receptors, which are most common in the immune system and affect inflammation and pain. CBD oil does not affect either of these receptors directly, but influences the body to use more of its own cannabinoids.

What it helps: At HaLé, the two most popular uses for CBD oil are for pain and sleep. CBD oil provides natural pain relief and helps reduce inflammation for both chronic pain and acute pain symptoms. It also helps regulate sleep by calming the nervous system, and is helpful both for ongoing sleep issues and for the dysregulation that comes from travel.

CBD oil can also help reduce anxiety behaviors that come from PTSD, anxiety disorders, and OCD, and it does so with very few side effects, unlike many of the medications often used to treat these conditions.

Side effects: CBD is widely tolerated by adults across a wide dose range. There are no side effects on the central nervous system, vital signs, or mood, among those who use it slightly or heavily. The most common side effect is tiredness.

CBD at HaLé: We are pleased to carry high quality CBD products from companies we trust. We offer some tinctures that go under the tongue for bedtime or daily use, a transdermal patch that lasts up to 12 hours, and some topical products that can be applied directly to where it hurts. A growing number of our clients have discovered that CBD is an effective supplement for them, and HaLé has come to believe strongly in the power of this plant medicine.

How to Practice Yoga at Any Age

HaLé has students ages 18 to 80, and yoga is a practice for people at all levels. Don’t let fitness or age keep you away! We especially recommend working deeper instead of broader. Instead of trying lots of different kinds of yoga, find one that works for you and stick with it. Allow yourself to become part of a community of people doing yoga together and supporting each other in the practice.

Going deeper instead of broader also works for the practice of yoga itself. People often do yoga positions too quickly, and are surprised when yoga doesn’t immediately fix their pain. Give pain time to resolve, as it is a good teacher, and yoga is not a pain free practice. Allow regular practice to layer its benefits over time, as yoga helps you find what challenges you, and how to address it. Yoga benefits are often physical, mental, and emotional.

It is important for yoga to feel convenient and enjoyable. Use props like blocks, straps, and bolsters to support a comfortable practice with proper alignments. Also, allow yourself to relax into restorative poses. Because restorative yoga lets gravity do the work, these poses can be the most mentally challenging. Move through the restlessness to find deeper benefits.

A yoga practice, because it engages both mind and body, does a lot to create health and ease discomfort in the body. It can lower pain levels, improve balance, and increase your overall sense of wellbeing. Give it time, deepen your practice, and remember not to take it too seriously. Yoga practice should also be fun.

Core Awareness 101: Intro the the Psoas

The psoas (so-az) muscle is the deepest muscle in the body, connecting the spine to the leg and stretching from solar plexus to upper thigh. It is a crucial element of core strength. However, it is not a muscle that does best when strengthened, stretched, or massaged. Instead, to best work toward core health and psoas health, we need to approach it from an understanding of how it relates to the whole body, not just its mechanical function.

The first thing to understand about the psoas is that it is about motion. It is the only muscle that connects the trunk of the body to the legs, and it is what allows you to lift your leg with each step. It is a suspension bridge to the spine, stabilizing it the same way ropes stabilize a tent. It also supports organ health, helping to hold the organs in place and massaging them as the body moves. This improves fluid and nutrient flow, which helps keep them functioning well.

When the psoas has dysfunction, it is usually due to exhaustion. Many factors can contribute to this, including structural imbalances, injuries, and restrictive clothing, shoes, and chairs that keep us from moving naturally most of the time. Because the psoas is about providing stability while in motion, it will work harder to compensate for a lack of stability, and so grow thick and short. This in turn pulls the pelvis out of alignment and transfers stress to the knees and low back. It also becomes less effective at supporting organ health.

The psoas is also tied directly into the flight or fight response, as it is the muscle that helps curl us into a protective ball or allows us to run and jump our way out of danger. A chronically exhausted psoas, then, sends a constant signal of stress and danger to the body. This has emotional and physical consequences and can exhaust the adrenals and deplete the immune system.

Working with the psoas to restore health and vitality to the whole system means bringing awareness and ease to the core. Moving from a tight, thick psoas to a juicy, supple one can relieve a wide range of symptoms, including water retention, sleep issues, foot rotations, and deep-seated fears. It may take practice to build awareness of the psoas, but when it becomes juicy, we are able to move with more ease and vitality.

What is HaLé Bodywork?

HaLé Bodywork begins by listening. We are advocates of client-centered care, and clear communication is at the heart of a good massage therapy session. Our treatments start from a place of supporting and listening to clients’ experiences.

Our massage therapists use ashiatsu, neuromuscular, myofascial release, and sports massage, as well as in-house in techniques that use the therapist’s own breath and body weight in order to work as deeply as needed without strain. These techniques are effective for reducing stress levels, reducing pain, and supporting emotional health, which allows us to effectively treat and support a wide variety of clients.

Treatments at HaLé go much deeper than simple relaxation. In addition to reducing the stress and muscle tension in the body, we practice manual medicine to restore soft tissue and create health and wellness. This means that we can help increase range of motion, reduce swelling, help posture issues, reduce scarring, and more.  

HaLé Bodywork begins with listening and works toward rehabilitation and wellness. It complements other treatment approaches (like medicines), and can have a profound effect on pain levels, quality of life, and overall sense of wellbeing.

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