| 5 Essential Self Care Tips |
1. BREATHE
OXYGEN is the first & most basic necessity of life. You can survive about a month without
food, 5 to 7 days without water, but only a couple minutes with out oxygen. STRESS is the
first & most basic caustic factor of muscle tension & pain. Deep, conscious breathing brings
oxygen into your muscles & helps release stress & tension from the body. The result is
heightened energy & awareness while reducing the discomforts brought on by shallow,
improper breathing. Deep breathing also plays an important part in aiding proper functioning
of the lymphatic system.
As children people breathe from the diaphragm. As you age, however, your breathing shifts
to the chest and becomes more rapid and more shallow. Stress is mirrored in the breath.
When you are enduring stress you tend to breathe more shallowly. The carbon dioxide level
in the blood rises & the oxygen level decreases. You start breathing harder so you can rid
yourself of carbon dioxide build up. This causes the diaphragm to tense & the abdominal
muscles to constrict preventing deep, proper inhaling. This is called shallow breathing &
starts the cycle all over. You are locked into a state of tension until you can begin breathing
from the abdomen once more.
The first step to regaining optimal breath, & it’s benefits, is to become aware of your
breathing patterns & to recognize when you are not breathing correctly. Optimal breathing
can be done any time & anywhere (while driving, walking, watching T.V., waiting in line, or
listening to music; at work, at home, at school, etc.) The more often you practice it, the more
aware you will become of how you are breathing at all times. Every time you feel yourself
become tense, proper breathing can be employed & your sense of well being will begin to
improve.
Practice this breathing technique: With your shoulders & neck relaxed, inhale slowly &
deeply through your nose, to the count of eight. Make sure that your stomach & abdomen
expand fully, and that your chest does not rise up. Exhale slowly through your nose, also to
the count of eight, at the same time letting go of stress & tension. To help quiet the mind,
concentrate fully on breathing & counting through each cycle. Repeat 5 to 10 times & make
a habit of doing each exercise several times a day, even when your not feeling stressed.
2. KEEP YOURSELF HYDRATED: DRINK WATER
Every function of the body is monitored and regulated by the efficient flow of water. Water
regulates your body temperature, carries nutrients and oxygen to your cells; provides
lubrication, shock absorption, and cushioning for your spine & other joints; prevents tissues
and muscle fibers from sticking; lessens the burden on your kidneys & liver by helping
remove wastes & flush toxins, protects organs and tissues; acts as a solvent for vitamins,
minerals & other nutrients to make them accessible to your body; participates in
chemical/hormonal reactions, improves cell to cell communication; moistens oxygen for
easier breathing; has an essential function in all aspects of metabolism, and empowers the
body’s natural healing processes.
Your body is one-half to four-fifths water, depending on how much body fat you have. Water
makes up 75% of the brain, 83% of blood, 75% of lean muscle, 70% of skin, 86% of the
lungs, 95% of the eyes.
Your body’s thirst signal, a dry mouth, is one of the last indications that it is already
dehydrated. Mild dehydration (<5% loss of body weight) can account for lack of energy,
fatigue & weakness, depression, impaired concentration, muscle soreness, low back pain,
headache, irritability, rapid pulse, and rough, dry skin. Water losses of 9-12% of total body
weight can be fatal. With strenuous exercise the body can loose 2 quarts of water per hour.
If fluids are not replaced, the body’s cells will loose water, which leads to dehydration and
overheating.
Dehydration causes stress & stress causes further dehydration. Just how much water you
need to drink each day depends on what you eat, your gender, how active you are, the
weather, your health, your age, your weight, & any medications you may be taking. On
average, however, most adults need to drink a minimum of 64 to 80 ounces of water per
day. A good rule is to drink half your body weight in ounces daily (a 100 pound person
needs to drink 50 ounces of water). Coffee, soda pop, & alcohol are dehydrators. For
every glass of these beverages that you drink, you need to drink an extra glass of water to
compensate. (Try it for a month, & notice how great you feel!)
3. STRETCH
Stretching is an important part of muscle health. It is a simple, quick & effective way to bring
oxygen rich, nutrient rich blood into the muscles, making them more pliable & relaxed. A
relaxed muscle is less likely to tear or go into spasm. This means a decrease in body pain &
an increase in general well being. It helps coordination by allowing for freer & easier
movement, & increasing range of motion. Stretching helps to maintain & increase your
current level of flexibility, so as time passes you do not become stiffer & stiffer.
Stretching after exercise or sports is an important part of decreasing your chance of injuries.
However, stretching can also be incorporated into your daily living to introduce gentle body
awareness & keep your muscles more relaxed & less prone to pain or injury. Just by
spending 5 minutes, three or four times a day, stretching will help you relax, get energized,
focus better & will even boost your immune system. Stretching several times each day can
help keep colds and flu away. Stretching is easy & can be done anywhere. Everyone can
learn to stretch regardless of age or flexibility. The same techniques of stretching apply no
matter your level of activity or occupation.
A few things to remember about stretching: Stretch only until you begin to feel a slight pull.
Do not try to over do it or become a human pretzel your first time. Never bounce when you
stretch. A stretch is simply extending a muscle or muscle group in one direction & holding it
there for 10 to 15 seconds. When stretching be sure to move slowly. Always take a deep
breath in through your nose before beginning a stretch & slowly breathe out through your
mouth while stretching. Stretch the head & neck first, the arms, the torso (waist & hips) &
finally the legs. End your stretch with a deep breath in through the nose, hold it for a count
of four & then out through the mouth.
Upon request, I will be happy to provide you with complimentary charts, &
recommendations for general & specific stretching routines.
4. EXERCISE
Exercise is crucial for pain & stress management. A sedentary lifestyle compounds
problems. Not only is exercise an effective distraction from stressful events, stress itself
poses significantly less danger to overall health in the physically active individual. The heart
and circulation are able to work harder for longer stretches of time & the muscles, ligaments,
bones, & joints become stronger and more flexible. Exercise can increase lymphatic flow
three fold, making the whole lymphatic system work better; bringing the building blocks of
recovery to muscles & carrying away waste products.
Start slowly. Strenuous exercise in people who are not used to it can be very dangerous &
any exercise program should be discussed with a physician. Just 15 minutes of walking,
three times a week can be very effective. The key is consistency. Anything that you enjoy,
find challenging or satisfying, & keeps you moving, will do.
5. LYMPH STIMULATION: Dry Skin Brushing
The lymph system is the cornerstone of the body’s immune system. There is twice as much
lymphatic fluid present in our bodies as there is blood, and twice as many lymph vessels as
there are blood vessels. The lymph system, however, does not have a heart to keep it
flowing. Instead, lymphatic fluid relies primarily on our movement and breathing to assist it.
Lymphatic fluid can become sluggish over time, and skin brushing is an excellent lymphatic
stimulant. Dry brushing revitalizes and exfoliates the skin, too. Skin is known as our “third
lung”, and is our body’s largest route of elimination. It needs to breathe and be allowed
oxygenation. Dry brushing will increase the skin’s capacity to eliminate toxins, rejuvenate the
nervous system by stimulating nerve endings, help to break down& reduce cellulite deposits,
and improve blood circulation increasing the oxygenation of tissues, organs, and cells. Dry
skin brushing is a simple, inexpensive way of improving your health, removing waste from
the skin, aiding your immune system and breaking down old toxic deposits through it’s
unique effect on lymph vessels & capillaries.
For optimal results, the dry skin brushing routine is best carried out daily, in the
morning before a shower, & using a dry natural bristle brush, loofah sponge or mitts.
The entire surface of the skin should be should be brushed (about 6 to 15 min.),
avoiding any broken or irritated skin & any sensitive areas like breast tissue, & the
face. Use a combination of long, sweeping strokes & short, vigorous, circular strokes
at each area. Start at your extremities, always working up & in, towards your heart.
Feet (including soles) & legs first, then hands & arms, next brush your entire back,
buttock & hip areas, shoulders & neck. End with your abdomen brushing towards your
center with large, clockwise circles (towards your left). After showering you may want
to apply a moisturizer to prevent dryness.
OXYGEN is the first & most basic necessity of life. You can survive about a month without
food, 5 to 7 days without water, but only a couple minutes with out oxygen. STRESS is the
first & most basic caustic factor of muscle tension & pain. Deep, conscious breathing brings
oxygen into your muscles & helps release stress & tension from the body. The result is
heightened energy & awareness while reducing the discomforts brought on by shallow,
improper breathing. Deep breathing also plays an important part in aiding proper functioning
of the lymphatic system.
As children people breathe from the diaphragm. As you age, however, your breathing shifts
to the chest and becomes more rapid and more shallow. Stress is mirrored in the breath.
When you are enduring stress you tend to breathe more shallowly. The carbon dioxide level
in the blood rises & the oxygen level decreases. You start breathing harder so you can rid
yourself of carbon dioxide build up. This causes the diaphragm to tense & the abdominal
muscles to constrict preventing deep, proper inhaling. This is called shallow breathing &
starts the cycle all over. You are locked into a state of tension until you can begin breathing
from the abdomen once more.
The first step to regaining optimal breath, & it’s benefits, is to become aware of your
breathing patterns & to recognize when you are not breathing correctly. Optimal breathing
can be done any time & anywhere (while driving, walking, watching T.V., waiting in line, or
listening to music; at work, at home, at school, etc.) The more often you practice it, the more
aware you will become of how you are breathing at all times. Every time you feel yourself
become tense, proper breathing can be employed & your sense of well being will begin to
improve.
Practice this breathing technique: With your shoulders & neck relaxed, inhale slowly &
deeply through your nose, to the count of eight. Make sure that your stomach & abdomen
expand fully, and that your chest does not rise up. Exhale slowly through your nose, also to
the count of eight, at the same time letting go of stress & tension. To help quiet the mind,
concentrate fully on breathing & counting through each cycle. Repeat 5 to 10 times & make
a habit of doing each exercise several times a day, even when your not feeling stressed.
2. KEEP YOURSELF HYDRATED: DRINK WATER
Every function of the body is monitored and regulated by the efficient flow of water. Water
regulates your body temperature, carries nutrients and oxygen to your cells; provides
lubrication, shock absorption, and cushioning for your spine & other joints; prevents tissues
and muscle fibers from sticking; lessens the burden on your kidneys & liver by helping
remove wastes & flush toxins, protects organs and tissues; acts as a solvent for vitamins,
minerals & other nutrients to make them accessible to your body; participates in
chemical/hormonal reactions, improves cell to cell communication; moistens oxygen for
easier breathing; has an essential function in all aspects of metabolism, and empowers the
body’s natural healing processes.
Your body is one-half to four-fifths water, depending on how much body fat you have. Water
makes up 75% of the brain, 83% of blood, 75% of lean muscle, 70% of skin, 86% of the
lungs, 95% of the eyes.
Your body’s thirst signal, a dry mouth, is one of the last indications that it is already
dehydrated. Mild dehydration (<5% loss of body weight) can account for lack of energy,
fatigue & weakness, depression, impaired concentration, muscle soreness, low back pain,
headache, irritability, rapid pulse, and rough, dry skin. Water losses of 9-12% of total body
weight can be fatal. With strenuous exercise the body can loose 2 quarts of water per hour.
If fluids are not replaced, the body’s cells will loose water, which leads to dehydration and
overheating.
Dehydration causes stress & stress causes further dehydration. Just how much water you
need to drink each day depends on what you eat, your gender, how active you are, the
weather, your health, your age, your weight, & any medications you may be taking. On
average, however, most adults need to drink a minimum of 64 to 80 ounces of water per
day. A good rule is to drink half your body weight in ounces daily (a 100 pound person
needs to drink 50 ounces of water). Coffee, soda pop, & alcohol are dehydrators. For
every glass of these beverages that you drink, you need to drink an extra glass of water to
compensate. (Try it for a month, & notice how great you feel!)
3. STRETCH
Stretching is an important part of muscle health. It is a simple, quick & effective way to bring
oxygen rich, nutrient rich blood into the muscles, making them more pliable & relaxed. A
relaxed muscle is less likely to tear or go into spasm. This means a decrease in body pain &
an increase in general well being. It helps coordination by allowing for freer & easier
movement, & increasing range of motion. Stretching helps to maintain & increase your
current level of flexibility, so as time passes you do not become stiffer & stiffer.
Stretching after exercise or sports is an important part of decreasing your chance of injuries.
However, stretching can also be incorporated into your daily living to introduce gentle body
awareness & keep your muscles more relaxed & less prone to pain or injury. Just by
spending 5 minutes, three or four times a day, stretching will help you relax, get energized,
focus better & will even boost your immune system. Stretching several times each day can
help keep colds and flu away. Stretching is easy & can be done anywhere. Everyone can
learn to stretch regardless of age or flexibility. The same techniques of stretching apply no
matter your level of activity or occupation.
A few things to remember about stretching: Stretch only until you begin to feel a slight pull.
Do not try to over do it or become a human pretzel your first time. Never bounce when you
stretch. A stretch is simply extending a muscle or muscle group in one direction & holding it
there for 10 to 15 seconds. When stretching be sure to move slowly. Always take a deep
breath in through your nose before beginning a stretch & slowly breathe out through your
mouth while stretching. Stretch the head & neck first, the arms, the torso (waist & hips) &
finally the legs. End your stretch with a deep breath in through the nose, hold it for a count
of four & then out through the mouth.
Upon request, I will be happy to provide you with complimentary charts, &
recommendations for general & specific stretching routines.
4. EXERCISE
Exercise is crucial for pain & stress management. A sedentary lifestyle compounds
problems. Not only is exercise an effective distraction from stressful events, stress itself
poses significantly less danger to overall health in the physically active individual. The heart
and circulation are able to work harder for longer stretches of time & the muscles, ligaments,
bones, & joints become stronger and more flexible. Exercise can increase lymphatic flow
three fold, making the whole lymphatic system work better; bringing the building blocks of
recovery to muscles & carrying away waste products.
Start slowly. Strenuous exercise in people who are not used to it can be very dangerous &
any exercise program should be discussed with a physician. Just 15 minutes of walking,
three times a week can be very effective. The key is consistency. Anything that you enjoy,
find challenging or satisfying, & keeps you moving, will do.
5. LYMPH STIMULATION: Dry Skin Brushing
The lymph system is the cornerstone of the body’s immune system. There is twice as much
lymphatic fluid present in our bodies as there is blood, and twice as many lymph vessels as
there are blood vessels. The lymph system, however, does not have a heart to keep it
flowing. Instead, lymphatic fluid relies primarily on our movement and breathing to assist it.
Lymphatic fluid can become sluggish over time, and skin brushing is an excellent lymphatic
stimulant. Dry brushing revitalizes and exfoliates the skin, too. Skin is known as our “third
lung”, and is our body’s largest route of elimination. It needs to breathe and be allowed
oxygenation. Dry brushing will increase the skin’s capacity to eliminate toxins, rejuvenate the
nervous system by stimulating nerve endings, help to break down& reduce cellulite deposits,
and improve blood circulation increasing the oxygenation of tissues, organs, and cells. Dry
skin brushing is a simple, inexpensive way of improving your health, removing waste from
the skin, aiding your immune system and breaking down old toxic deposits through it’s
unique effect on lymph vessels & capillaries.
For optimal results, the dry skin brushing routine is best carried out daily, in the
morning before a shower, & using a dry natural bristle brush, loofah sponge or mitts.
The entire surface of the skin should be should be brushed (about 6 to 15 min.),
avoiding any broken or irritated skin & any sensitive areas like breast tissue, & the
face. Use a combination of long, sweeping strokes & short, vigorous, circular strokes
at each area. Start at your extremities, always working up & in, towards your heart.
Feet (including soles) & legs first, then hands & arms, next brush your entire back,
buttock & hip areas, shoulders & neck. End with your abdomen brushing towards your
center with large, clockwise circles (towards your left). After showering you may want
to apply a moisturizer to prevent dryness.
Self Care
Away Therapeutic Body Care
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