Newsletter: Issue #36

The Miracle of Massage Therapy

by Jeanie Davis / WebMD Medical News - Reviewed by Charlotte Grayson, MD

"I have my achy days," she tells WebMD. "I get these knots in my neck, in my back."
Massage helps relieve that tension, but it also does much more, says Becky Getz, RN, CMT, who is Connelly's massage therapist at Martha Jefferson Hospital in Charlottesville, Va.

Cancer patients like Connelly are often dehydrated, and a chemotherapy treatment causes areas of the body to become stiff, Getz tells WebMD. "I think massage helps bring chemotherapy, fluids, into the body a little more gently."

In fact, Getz works with many cancer patients long after their treatment -- soothing the dryness, tightness, and pain that surgery leaves behind. "Sometimes the effects of cancer last for years," she tells WebMD.

That's not all. Studies have shown that massage helps with all sorts of conditions -- arthritis, gastrointestinal problems, premenstrual syndrome (PMS) symptoms. Alzheimer's patients and kids with autism and attention deficit hyperactivity disorder (ADHD) may also benefit from massage.

Even more interesting: Kids with diabetes have more normal blood sugar levels after massage. Premature babies gain weight faster when they're massaged. Massage eases depression, keeps depressed mothers from giving birth too early, and prevents postpartum depression.

Massage does much more than relieve everyday stress, and studies are proving it.

Ready for a Massage?

Stress is indeed a big problem for everyone these days, and massage is a legitimate way to eliminate that stress. People who are "big exercisers" also need to give their bodies a break, Getz says.

"We all need to give ourselves a focused time to relax," Getz tells WebMD. "We're all operating on flight or fight."

If you're slightly reluctant about that first massage, just relax, she says. "A professional therapist will provide professional treatment, professional draping. All trained massage therapists are very conscious of people's fears about being touched and can help make you comfortable."

To find a good massage therapist: Massage therapy schools often offer discounted massages performed by students who are near the end of their training.

Safe Dieting

Here's how the American Heart Association says to take weight off -- and keep it off.

• Be active -- try walking 30 minutes a day most days of the week
• To lose weight, most women should eat 1,200-1,500 calories per day. To lose weight, most men should eat 1,500-1,800 calories a day. A loss of one to two pounds per week is considered a healthy weight loss.
• People who lose weight gradually are more likely to keep the weight off. Eat no more than 30% of your total calories from fat. Include at least five servings of fruit and vegetables in your diet each day.
• Examine your eating habits -- keep a written journal of what and when you eat.
• Weigh yourself only once a week. Eat breakfast to curb binge eating.
  

WebMD: John Casey is a freelance writer in New York City. With reporting by Salynn Boyles. Originally published July 22, 2002.

Ten Tips for Staying with Your Exercise Program

Starting an exercise program won’t make your life better: Staying with an exercise program will. You must be committed to making changes to improve your life. You must be willing to do things you have never done, to accomplishing something you have never achieved.

Maintaining consistent exercise habits is a big challenge. But sticking to a training program gives you tremendous rewards. Once you begin to notice how much better you feel and look, you will wonder how you ever got along without regular exercise. If the physiological benefits are not immediately apparent, sometimes it is hard to stay motivated. The following tips are a few of the more popular and effective strategies used by successful athletes, coaches and sports psychologists to maintain motivation.

• Don’t Overdo It: Injury is the #1 reason for quitting exercise, and perhaps the most common cause of injuries is exercising too aggressively, or trying to do too much too soon. Whatever activity you choose, proceed at your own pace. When beginning a new program, always begin at a very moderate intensity and adjust it as your fitness and comfort level allow. Periodically re-evaluate your intensity and duration to make sure that you are not over-or under-training. Never compare yourself to others or feel that you have to keep up with them. Remember that you are doing this for you.
• Set Attainable Goals: Even if you have a big goal of losing weight or running in a 10 k race, set smaller goals for yourself that can be achieved in six- to eight-week increments. This way, you can enjoy the sense of pride and accomplishment more frequently while on your way to achieving your ultimate goal. Write your goals down and monitor your success. Adjust your goals if you set them too high at the beginning.
• Keep a Progress Chart: Keep an exercise log that includes your written goals, as well as a log of your workouts. Include subjective comments about how you feel during and after exercise so you’ll be aware of subtle changes when you improve. It will be written proof of your success.
• Variety is the Spice of Life: Put variety into your exercise program by alternating the types of activities in your workouts. For example, one workout may include cycling, the next one walking and the next one rowing. This type of training - called cross-training- helps you to avoid boredom, reduces the risk of injury due to overuse of a single muscle group and provides better overall body conditioning.
• Keep It Convenient: Choose an exercise that doesn’t require a lot of skill, something that you can do almost anytime or anywhere, even if you’re alone.· Time of Day: There is no time of day that is better than any other time. However, some people prefer one time over another. Keep it convenient.
• Plan Ahead: Integrate fixed workout times into your schedule just as you would schedule a business meeting or a doctor’s appointment- and keep the date! By having a plan, you’re showing commitment and are more likely to exercise on a regular basis.
• Gain Fitness Knowledge: Become a student of fitness and discover what will work best for you. The more you learn about the benefits of exercise, the more motivated you will be.
• Enlist a Friend: Work out with a friend. There will always be days when you just won’t feel like working out. Having a buddy along to help motivate you is a great way to keep you going and double the fun of exercising! It is best to workout with a friend who has the same interests and a similar level of fitness.
• Dress for Success: Equip yourself with proper workout attire. Wear comfortable athletic shoes with good support and non-restricting, breathable clothing.
• Reward Yourself: Hard work and success deserve reward. When you have reached a goal reward yourself with a special treat such as a new CD or an evening out with your friends. You’ve earned it!