Does exercise leave you walking like John Wayne?

Hope you are good and fighting fit.

Talking of fit, who has been following the Tour de France?  How the hell do they get up those mountains for a start?  And they do this for 21 days!! Last week my legs were wobbly & sore after returning to a conditioning class I'd avoided for 5 weeks due to foot/ankle pain.  Admittedly, it was a tough class, but I like to think I'm pretty fit but I was left walking like John Wayne for 2 days.

How do the riders on the tour avoid the lip biting, painfully sore leg syndrome known as the DOMS (delayed onset muscle soreness)?  Doms is a symptom of exercise induced muscle damage or as my mother calls it "doing too much again"!

This dull aching pain in the muscle is accompanied by tenderness and stiffness of the affected muscles.  The intensity of soreness intensifies during the first 24 hours after exercise, reaching it's peak up to 72 hours then gradually declines over the next 7 days.  So for these riders to go at it for almost 3 weeks, they must be super fit and have some talented physios and therapists around them to keep them going.

A common myth is that a build up of lactic acid in the muscles causes the soreness and pain.  Research has shown that tiny lesions in muscle fibres are the basis of DOMS, which in turn prohibits the movement of CALCIUM through muscle. This build up of calcium results in the body releasing substances that break down muscle protein. This causes inflammation and pain due to an accumulation of histamines and potassium.

In an ideal world, we'd gradually build ourselves up to do exercise, doing a bit more each time, but what if you're on holiday and go for a long walk or hike?  It's a nice Sunday afternoon and you go for a long bike ride?  Even spending alot of time in the garden in one go can result in a total body failure the next morning as you seize up.  What can you do?  Give me a call is the right answer, as massage will free you up, introduce blood to the affected area and release the build up of toxins in the muscle fibres.  It might not always be the most relaxing of experiences but it will make you feel loads better afterwards.  So if you or someone you know is going for it but is complaining of sore legs or arms, please get in touch, I can help.  5K or 10K run on the horizon? No problem, book a post race session to aid your recovery.

DOMS, don't suffer in silence (you can't stay silent though, every movement is agony, punctuated with ooh's and aargh's and stronger expletives)
 


 

For any questions, enquiries;
Email synergy_therapies@icloud.com

Is your phone a pain in the neck?

I was struggling this week with what to write about until an incident on the way to the gym earlier prompted me to highlight something which I'm sure we've all encountered, namely the ipod/iphone/smartphone obsessed individual who cannot go more than a single step without having to have their head glued to the screen to the detriment of all those around them.  

Today I had to pull up sharply as a guy, looking at his screen, despite me ringing my bell and shouting at him to look where he was going completely walked across my (cycle) path, oblivious to my prescence.  As I nearly flew over the handle bars, was he aware I was there?  Nope, still engrossed in a game of Angry Birds or what ever he was looking at.

But we see this all of the time, people walking into each other as they are "Screen glued", walking out into oncoming traffic, I've witnessed too people walking out in front of trams, and don't get me started when they are plugged into headphones too.  As ignorant as this behaviour is and how arrogant these individuals are in assuming the rest of the world is going to look out for them, as a therapist I dismay at the damage this continual activity is doing to peoples necks and general posture.  Screen glue or as the media describe it as "text neck" is a growing epidemic with a potential of damaging our bodies permanently.

The posture we adopt when we look at our screens increases the stress on our necks and can cause excessive wear and tear.  Our heads weigh between 10-12 pounds, as we angle our heads to look at the screen, the weight placed on the head to maintain an angle of viewing can, at most, place an additional weight of 60lbs onto the neck! We are also increasing our risk of headaches, difficulty in breathing and general back pain.  Take a look at the graphics 


People don't realise how often they are looking at their phones or for how long, and are oblivious to the damage they are doing.  This isn't the first time our mobile devices have been the cause of physical distress to our bodies;  some years ago, gp's were seeing a rise in finger/thumb injuries due to patients constantly typing on their blackberry phones resulting in repetitive strain.  Reports have also highlighted "iphone/pad" hand from repetitive swiping of the screen.  The US (and after today, I'm sure the UK) has seen an increase in pedestrian deaths from people being too engrossed in their technology to look what they are doing.

Performing neck and chest stretches on a daily basis can help release some of the stress placed upon the neck and shoulders.  I could suggest spending less time looking at your screen (yeah right!) or adjust the angle at which you view it.


In response to this problem, my upper body/back/full body massages now include more neck and shoulder stretches with an effective stretch to the cranium too to reduce strain and incidences of headaches brought on by stress, physical and mental.  Try it for yourself the next time you book in.

 
 synergy_therapies@icloud.com

Price list and treatments Summer 2015

Many thanks to a caring client for pointing out that not everyone is aware of all the treatments that I can offer so to address this I have produced a handy A5 leaflet, the cut and pasted version is below.  Alternatively, if you'd prefer me to send you a hard copy of it, then do get in touch.  Please note, these are my prices, prices charged by The Riverside may vary.

Massage Treatments
Choose for relaxation, de-stress or deep tissue, massages are priced by treatment time required
Upper Body (neck, arms, shoulder, back)
Lower Body (glutes, legs, feet)
30 mins £23 – 45 mins £30 – 60 mins £40
Combine the above, 75 mins £45

Indian Head Massage
Relaxing seated massage to back, neck, shoulders & scalp
30 mins £25
Skincare Treatments
Restore lost vitality & achieve noticeable improvements to your skin
Relaxing Facial (up to 60 mins) £35
Incl; Cleanse, exfoliate, mask, relaxing face/neck massage
Skin Conditioning (up to 60 mins) £40
Specialised gels are used to address oily, dry or blemished skins, skin tissues are tightened so reducing the appearance of fine lines & wrinkles
Hopi Ear Candles 
Relaxation, headaches, ear/sinus problems 45 mins £25
Heel Peel
Diminish & soften cracked heels 30 mins £23
Deluxe; includes foot spa and massage 60 mins £35
Eyes
Lash tint £8 – Brow tint £6 – Lash + Brow £12
Try to give at least 24 hrs notice for a cancellation.  Failure to do so may result in a 50% or £20 charge, whichever is greater, for appointments that cannot be filled.
Appointments available over 7 days, with evenings on request
I look forward to welcoming you soon

Email: synergy_therapies@icloud.com

Is your suncream up to scratch?

SUN SMART


The smile the sun puts on our face, the spring it puts in our step and the flowers it brings for our pleasure, it's hard to believe that the warm and wonderful sun we enjoy can be damaging & dangerous.  Facts are, however, that over exposure to the sun has caused a dramatic increase in skin cancer.

Scientists believe the sun causes 90% of the ageing of the skin and that the most effective tool in the war against this and skin cancer is the use of SPF(Sun Protection factor).  This is a number assigned to a product to measure the length of time it can, in theory, protect skin from reddening from UVB rays compared to not having any protection.  Eg, if someone's skin takes 20 minutes to redden without sun protection, a product with an SPF 15 will protect the skin 20 X 15 or 300 minutes, in theory, i must stress.  SPF only measures protection against UVB rays, UVA rays are not covered by the SPF rating.

A good SPF product should provide a broad spectrum of protection until a basis for UVA protection is established.  Broad spectrum indicates the capability to provide some protection from both UVA/UVB.  If a product contains Zinc Oxide and or titanium oxide, then it should be effective against UVA rays.  Broad spectrum sunscreen provides protection against melanoma, whilst a sunscreen that does not carry broad spectrum protection will not.  

Have you also heard mention of UVC rays?  Don't worry, these rays are almost completely absorbed by the ozone layer and do not affect the skin.

UVB rays stimulate Vitamin D production in our bodies but are also the cause of sunburn and harmful skin cancers if exposure is regular and prolonged.  UVA rays are not fully blocked by the ozone layer and they are instrumental in photosynthesis in plants.  90% of the suns rays that hit the earth are UVA and unfortunately penetrate deeper into the skin than UVB, where they damage collagen and elastin fibres in the dermis causing premature ageing and risk of skin cancers.  It is worth noting that UVB rays cannot penetrate  through glass and water, but UVA rays can.  They are also present in fluorescent lighting, so even if you work in an office, wearing a broad spectrum sunscreen is highly recommended.

UVA and UVB rays are at their highest between 10am-4pm, making sun protection essential between these times.  Over exposure can irreparably damage skin cells, mutating the DNA that keep cancer cells in check.  UBB rays don't penetrate the skin as deep as UVA, as previously mentioned, but still cause damage to DNA.  

A physical sunscreen is not absorbed by the skin, it reflects the rays away from the skin. Products that include zinc are shown to have no adverse reactions to the skin.  Zinc's only downside is that it makes the product leave a white/ashen film to the skin.  Things have improved in recent years, with less white filminess and a UVA sun protection of SPF 15.  Moreover, products that have used nanotechnology leave no white residue and have an SPF 30 without the use of additional chemicals.  

Chemical sunscreens provide broad spectrum protection against UVA/UVB.  They can irritate certain sensitive skins, so a patch test is advised and leaving for 48 hours before applying broadly onto the skin to avoid a major skin reaction.

In closing, even products with broad spectrum SPF's cannot completely block the sun.  Some UV radiation reaches & penetrates the skin, generating free radicals and attacking the living cells of the dermis.  Common sense and care should always be taken when heading out into the sun.

Health Advice......from 1967

Here's to good health!

While I was at my mum's last weekend, sorting through old comic and books that I had as a child, I came across one of several Ladybird books called "Your Body".  Inside it gave explanations to various stages of our development, how various parts of our body work etc, the final 2 pages were given over to good health and after reading it I started thinking that despite all our technological and medical advances since this book was published (1967) despite all the fad diets, a revolution in exercise and fitness and the contradictory nature of so much research to do with health, our diet etc, what this book says, in a nutshell, is so simple and relevant still today, so I'm going to copy it for you and let me know what you think.

Your body is a highly efficient machine, wonderfully packed inside your skin, and in good health is natural and normal.  But you can help by being sensible.

People differ in the amount of sleep they need but a general rule is that at 6 years old you need 12 hours, at 10, ten hours; at 14, 9 1/2 hours and at 17 and older, 8 hours.  Go to bed before you are "tired out", and if you find it difficult to wake up you need more sleep.

Proper food is vital, a correct fuel is to an engine.  Remember that fresh fruit, fresh vegetables and milk are good for you.  If you must eat between meals have fruit or nuts, sweets can ruin your teeth.

Regular exercise is necessary, especially when you are growing.  Muscles need it; it makes your blood flow faster and the deep breathing is good for your lungs. The rules of health are simple; clear the bowels every day at the same time; wash well, clean teeth, nails and hair.  Work hard, play hard and be sensible about the rules of health, don't be silly enough to smoke and your body will give you the greatest blessing of all - good health!

Did you enjoy that?  It still makes alot of sense, don't you think? (I must admit I read it envisaging it being read by one of those Pathe newsreel reporters, all very frightfully frightfully wot wot!)
Here's to good health, old bean

I'm ditching the dairy

Time to ditch the cow's milk? If you are struggling with your weight, have IBS, suffer with angry breakouts on your skin or debillitating headaches?  If so, then this may be a question you should be asking yourself.  If you're feeling especially brave, try ditching the dairy altogether. So what can be used as a milk substitute?   I'm going to try this myself, and give almond milk a go, made from water and finely ground almonds that are strained to remove skins and sediment, producing a milk high in essential vitamins and minerals, including vitamin E which is effective in preventing cancer.  It is also lactose free and an ideal drink for veggies as it contains no animal products. As a kid, I was encouraged to drink my milk for strong bones and teeth and can you remember being given a free bottle a school at break time?  I hated this if only for the fact I didn't like the cream on  .the top and would try to tip it somewhere or give it to a friend.  Nowadays, women at risk of osteoporosis are encouraged to drink the white stuff to prevent brittle bones.  Strangely though, western society, which sees countries containing some of the biggest milk consuming nations in the world, have the highest number of fractured his in women over 50!  The cause?  Poor bone density!  So how can this be, if collectively we are drinking so much of calcium rich dairy milk. Basically, animal protein, unlike that derived from plants, increases the acidity of the blood and tissues of the body, which itself prefers a more alkaline environment.  In order to reduce its acidity, the body uses calcium.  Where does this calcium come from? Yep, bones. What does this do?  Reduces the strength of them resulting in an increased risk of.....fractures.  Other conditions thought to be related to the consumption of cow's milk, include Multiple Sclerosis, and arthritis.  Dairy products also produce more mucus in the body, in the lungs, sinuses and throat, so eating dairy when you have a cold will exacerbate the situation. Dairy is also frequently flagged as a cause of many food allergies.  Switching to a skimmed or semi skimmed variant is of no help as these contain concentrated levels of allergens. So I am going to give a non dairy milk a try and see how I get on.  There is of course soya milk as another alternative to dairy.  Let me know if you have made the change from dairy milk, as I'd love to exchange views.

The Mechanisms of Sleep

The Mechanisms of sleep

As someone who, just recently, seems to fall asleep whenever I sit down and witnessed several clients drift off to the land of nod whilst receiving a massage this week, I thought it would be interesting to learn more about the activity we all have in common throughout our lives.

The time we spend sleeping is very important as many essential functions take place.  Long term loss of sleep can lead to serious character disorders, memory problems and abnormalities in hormonal secretions.

The process of going from awake to sleep is controlled by an internal body clock which is itself influenced by the passage of day into night.  Sleep is caused by a build up of chemical substances deep in the brain, including serotonin & melatonin which are produced during our awake time and the influence of daylight.  Without daylight, the cycle of our passage from awake to sleeping would be around 25 hours as has been demonstrated by experiments of people living in caves, space travel and the blind.  In addition, meals, travel, leisure help to regulate our biological clock to 24 hours.

Sleep Cycles

Sleeping at night is not a single continuous event, but a succession of 4-6 cycles of 90-100 minutes each.  Each cycle consists of slow wave sleep and REM sleep(rapid eye movement).  As we fall asleep, our breathing slows down, eyelids close (obviously :)) and muscle tone decreases.  We then move into a light, slow wave sleep where the breathing is deep and regular, muscle tone is low and at this point it is still easy to wake up.  This is the stage most clients get to during a relaxing body massage.  At the start of the night, this period lasts only a few minutes whilst at the end of the night, anything up to 45 minutes.  Deep slow wave sleep follows, breathing and heart rate are low and all muscle movements have ceased and the sleeper no longer reacts to sounds.  Waking up is difficult, and if occurs, can mean the sleeper experiences tiredness during the next day.  This stage lasts 30-60 minutes at the start of sleep, then only a few minutes later during the night.  REM sleep is a stage of agitated sleep with rapid eye movements, changing facial expressions, variations in breathing, intense brain activity.  This is the period where dreams occur and all the info gathered during the day is memorized.  Initially this stage lasts 2-3 minutes, increasing later in the night to 20 minutes.  Each cycle is ended by a phase where the sleeper wakes for a few minutes.  This waking can be real or virtual, it is a feeling of pleasantness and of being rested.

So while we are sleeping, what is actually happening to our body's?  The muscles at rest during slow wave sleep receive a large amount of oxygen and nutrients including high energy molecules that will fuel them the next day, whist also eliminating waste such as lactic acid.  Our hormones also go to work during sleep with higher levels of renin (controls arterial blood pressure), prolactin (hormone of desire and lactation) and growth hormone.  Cortisone(relating to stress in the body) and melatonin (that which helps us to sleep) are at their lowest around 3am.  Our memories are made as we sleep;during deep sleep data from our previous day is sorted and stored whilst connections to old memories is made during REM sleep.

We all know someone who has had insomnia even if we haven't had it ourselves.  Sufferers can experience both physical and mental health consequences.  There are several types of insomnia; 

1. Occasional insomnia (1-2 nights from time to time for a person who normally sleeps well) is the most common and is usually caused by worry
2. transient insomnia may last a few days to a week.  It, too, is caused by a particular stress or worry in the person's life
3. Primary chronic insomnia does not have any defined physical or mental causes.  It is the result of being conditioned into thinking sleep is a bad thing and is awake for long periods throughout the night if sleep is attained at all.

Although not a cure by any means, a relaxing gentle massage is a proven fix to giving someone with the first two types of insomnia, some welcome release and acts as an aid to a restful nights sleep.  Clients who fall asleep on the couch, come back to me and said that they slept wonderfully following their treatment.  Massage works on both the nervous and hormonal systems to release tension and stress, flooding the body with anti stress hormones and encouraging the body to want to curl up under a blanket and have a good sleep.