Friday, June 23, 2017

Weekend Wisdom - Articles on Health and Wellness for Women over 40

Weekend Wisdom - 

What I'm reading this Week on Health and Wellness




Rick Hanson's Just One Thing newsletter (sign up for free here) focused on the power of words. In this time of 'gotcha' and 'fake news,' is what we are saying to others well-intended, true, beneficial, timely and not harsh? More importantly, can we discard what we think about OURSELVES if it doesn't follow these rules? 

Did you know that self-massage can help reduce pain after biopsy as well as increase milk flow in nursing women? I learned new information about lymphatic drainage of the breast and really liked the helpful video. (Romper)

One reason why there is an opioid epidemic in America: opioids prescribed after surgery are used by some patients to reduce their chronic pain from earlier traumas. (Pacific Standard)

My new book review video of 'Ouch a Chronic Pain Workbook' by fellow Massage Therapist Raechel Haller. (YouTube)

This article on the high cost of drugs brings up an interesting question - should you doctor know the price of the drugs he/she is prescribing? (ProPublica)

Laughter can boost the immune system. (Trumpet)

Warning to night owls: your bedtime can affect your perceived ability to control obsessive thoughts and compulsive behavior the next day. (PsychCentral)

Researchers have found there is some overlap between "genes linked to insomnia and the genes linked to other mental health conditions, such as anxiety, depression and neuroticism" (LiveScience)




Tuesday, June 20, 2017

MLD after Revision Facelift - Testimonial Tuesday

Will Lymphatic Massage help after a Revision Facelift?




How to Reduce Swelling after Facelift in San Diego

Sharon was visiting family in San Diego after undergoing a revision facelift. She was troubled by her swelling and needed a trained expert in lymphatic massage that could reduce her swelling and keep the stitches and skin on her face and neck safe. 

Sharon's Testimonial:

A wonderful experience! Very professional... everything was explained and understood. After undergoing facial plastic surgery (revision) I noticed my swelling was greater than in the past. Now I have new hope! Try it ... you will love Kathleen! 
Sharon F., recovering from a facelift February 2017. 


Dr Kristina Tansavatdi is a double Board Certified Facial Plastic Surgeon and she specializes in the face and neck. Watch as she shares her tips on 'What To Expect After Facelift Surgery Recovery'



Learn more about how manual lymphatic drainage massage can reduce swelling after a facelift.

Monday, June 19, 2017

Old Glory in the Eastern Sierras

Old Glory 


My husband and I spent Memorial Day Weekend in the Eastern Sierras and stopped at a roadside diner festooned with flags for lunch on the way home. Here is a snapshot of my in front of Old Glory.



Linking to http://notdeadyetstyle.com/ for Visible Monday.

Saturday, June 17, 2017

How to Do an Morning Digital Detox

How to Do a Morning Digital Detox


by Kathleen Lisson, CMT, CLT


I have been forced to rethink my eating schedule because the antibiotic I was recently prescribed must be taken twice a day on an empty stomach. The result: I had been falling into a habit of eating after 8 pm at night and now I 100% have to stop eating by 7:30 pm so I can take my pill at 9:30 and have enough time to pee one last time before I go to bed. Super annoying, but it taught me that it's easier to change my behavior than I am giving myself credit for.

So I'm ready to use this momentum to challenge myself.

I'm going on a digital detox before 8 am every morning. Instead of rolling over and checking my phone, I am going to focus on completing my list of First Five Actions before I check my email and social media.

I'm choosing to focus on myself before I focus on the thoughts and needs of others.


My First Five Actions:


Hydration - drink water as soon as I wake up.

Meditation - complete at least a three minute body scan with my Bellabeat Leaf Urban Health Tracker/Smart Jewelry, Rose Gold Edition app. I can also continue with https://insighttimer.com/ app and then record it on the Leaf as Vipassana meditation.

Intention - Set my intentions for the day.

Exercise

Nourish - Prepare breakfast for my husband and myself.


Of course, my current habit is to stay on social media until I have to roll out of bed and rush to make breakfast, then stay on the Internet until I am squeezing a workout any trying not to run late to my first engagement of the day. These five actions will bring more value to me than looking at social media.

Have you ever done a digital detox?

Share this article on Twitter:
"Easy #digitalDetox - focus on yourself before 8 am" CLICK TO TWEET


Thursday, June 15, 2017

How to Do Self- Massage for Constipation

Abdominal Massage for Constipation 


 by Kathleen Lisson, CMT, CLT


Constipation can make our tummy bloated and is a common problem after surgery. I recently met Michelle Lyons, an Irish physiotherapist, at the Klose Lymphedema Conference. She recommended several ways to improve digestion in her conference presentation and I will share some of her wisdom with you.

Her first tip is how to get your digestion started off on the right foot every morning. You will love this. She recommends a self-massage of the abdominal area to encourage that first poop of the day (see the diagram) and insists that we have our significant other or family member/friend get us a hot beverage to sip on while we are still in bed. Many people swear by coffee, but I prefer tea and am happy to report that my lovely husband does bring me Indian milk tea most every morning!  


If you want to make your own Essential Oil blend for your abdominal massage, here’s my home recipe:

6 drops of sweet marjoram essential oil
6 drops of rosemary essential oil
2 drops of black pepper essential oil
15 ml of coconut oil

Directions: mix well and store in a bottle in your night table.

Here's a video of how to perform abdominal massage for constipation from Naprapathic practitioner Lorn Allison.

Tuesday, June 13, 2017

Reducing Swelling with Lymph Massage after Tummy Tuck and Liposuction - Testimonial Tuesday

Reducing Swelling with Lymphatic Drainage Massage after Tummy Tuck and Liposuction




Rebeca from Santee had a tummy tuck and liposuction and was feeling pain as well as a heavy, swollen feeling that left her stuck on the couch for weeks after surgery. Manual Lymphatic Drainage massage helped her feel lighter and happier! 

I highly recommend Kathleen. I have seen her twice so far and have greatly benefited. She is very knowledgable, soft-spoken and soothing. Her technique has helped me along in my recovery greatly, I definitely plan of referring her to any loved one. 

Rebeca B. from Santee, recovering from abdominoplasty and liposuction October 2016. 


The American Society of Plastic Surgeons offers this information on how to recover from a tummy tuck:


Please visit my website for more information and to book an appointment (I make housecalls!) http://www/solacesandiego.com

Thursday, June 8, 2017

Do Sleep Lightbulbs Really Work?

Do Sleep Lightbulbs Really Work?




I tried sleep eyeglasses and a Sleep Ready Lightbulb to see if they made going to sleep easier. Of course, I had to give them a real test - we had thrown a dinner party with a dozen or so people enjoying my husband's Indian food and I had a full day of massage clients the next day! 

I used the lightbulb as my only light and the eyeglasses to cut the sleep stealing light from my computer. As soon as I turned on the lightbulb, I felt calmer. The light made the bedroom look more romantic, too. 



 I found it easier to fall asleep the last few nights with this lightbulb in the bedroom. It is helping me to train myself to go to sleep right when I get into bed, instead of hang out on the computer into the wee hourso f the morning.

In the New York Times article 'Light Bulbs That Help You Sleep'  Ronda Kaysen profiles how a family dealing with teenaged study habits and grandparent's dementia uses sleep light bulbs to regulate circadian rhythms and boost melatonin production. Read the article here: https://www.nytimes.com/2017/02/10/realestate/light-bulbs-that-help-you-sleep.html 

I have also activated my iPhone and iPad's 'Night Shift' function to dim the screen at 9 pm every night. I found it be swiping upward from the bottom of the screen and clicking on the moon shaped icon. 

My Top Tips for Falling Asleep

I avoid napping late in the afternoon or evening - allowing myself to get increasingly sleepy

I don’t drink alcohol in the later afternoon / evening or eat heavy foods too close to bedtime - it ruins my sleep

We don’t have television or other distracting electronics in the bedroom (this is one we are still working on)

I don’t use my bed for lounging - I train my body to associate the bed only with sleep

I don’t use LED light within an hour of bedtime - I allow my body to sense it is night time (this includes my beloved iPad)

I give myself a 9 hour window for sleep at night - I try to wake up without an alarm and don’t use a snooze button!

I get into a habit of going to bed and waking up at the same time each day, even weekends

We don’t have clocks within view of the bed

I set an alarm 30 minutes before bedtime so I can start my bedtime rituals

I like using a warm foot bath to relax. After removing my feet from the foot bath, the drop in body temperature allows me to fall asleep more quickly

We leave the screen door to our balcony open at night. Alternately, we could also turn the thermostat down to 65 degrees. Back East, we called it ‘sleeping weather’ when we left the window open at night on cooler spring and fall days

I use a meditation or breathing technique if thoughts are preventing sleep



Weekend Wisdom - Articles on Health and Wellness for Women over 40

Weekend Wisdom -  What I'm reading this Week on Health and Wellness by Kathleen Lisson, CMT, CLT Rick Hanson's Just O...