Archive for February, 2016

Which massage is right for you?

Posted on: February 22nd, 2016 by healthy1 No Comments

Do you consider massage a luxury? A treatment only received at a spa – when you have a day to relax and unwind? You need to view it as a necessity! You work long hours, often with poor posture, under stressful conditions. Your body is your temple and your tool. You must maintain it as a star athlete would. According to The Franklin Institute web site on the human brain and stress, “Massage releases endorphins that calm the peripheral nervous system” – impacting everything from digestion and body temperature to your muscles and joints. The Mayo Clinic website identifies massage as a valid medical method to reduce stress and pain. Continue reading to learn about the differences between the most popular options so you’ll know which is most appropriate for your needs. For additional resources visit About Health for a listing of even more choices!

  • Swedish: Swedish massage is often referred to as relaxation massage.  It consists of long, flowing strokes often in the direction of the heart.  Therapists use lotion to minimize friction or pulling on the tissue and may incorporate circular movements and kneading of the muscles.  While typically received in a spa setting, a swedish massage is very effective for releasing tension and stress. 
  • Deep Tissue: This type of massage is targeted at muscles that have been strained or are related to chronic pain or posture problems. The therapist targets deep layers of muscles and connective tissue by using short strokes and intense pressure. It’s not uncommon for clients to feel sore for several days after such a deep tissue massage session, but the benefits can be well worth it.  Therapists at chiropractic offices are extensively trained to target the muscles that are contributing to your diagnosis to help resolution take place as quickly as possible.
  • Trigger Point Therapy:  Trigger Point Therapy is similar to deep tissue massage in that a specific area of the body is focused on and may cause some discomfort during the procedure. A trigger point is a tight area in one muscle that can refer pain to other areas of the body. For instance, a trigger point in the neck can cause headaches or one in the upper back can cause chest pain. While not a pleasurable experience, the results can be system wide! With a little equipment such as a lacrosse ball or a “theracane” this is even a therapy that can be provided to yourself!
  • Sports:  Sports massage can be a combination of all of the above. Sports massage is the best of all worlds – stretching of over worked muscles, trigger point eradication, cross friction pressure and even flowing strokes to conclude. A sports massage can help not only keep you in the game but recuperate from the last competition.  elements-massage-types

Whether your main concern is a tight neck and shoulders from studying briefs all night or a sore low back due to poor posture from working on your laptop, there’s a technique that could be highly advantageous. It may even be an office benefit to bring in a company to do chair massage for the entire firm! Many firms utilize therapists monthly as part of their wellness program or yearly as an added bonus. If this is something you’d like to incorporate into your firm culture, have your HR department contact us today!

Delegation – Tips for Time Management

Posted on: February 15th, 2016 by healthy1 No Comments

According to Study.com, delegation is a common practice in contracts law. Delegation occurs when a party to the contract transfers the responsibility and authority for performing a particular contractual duty to another party. Delegation doesn’t involve the transfer of contractual rights.

Being a lawyer is exhausting. Billings are based on hours worked so what is the normal response – work more hours. Is it possible to be professionally successful and not neglect your homelife, your family and yourself? It is! Simply delegate your tasks at home.

Laundry, shopping, time with family, friends, how do you fit it all in? The art of delegation – determine what your time is worth and delegate anything that isn’t worth that time. Are you worth $250 an hour? Can you pay someone less than that to clean your house, do your laundry, run your errands, fill your car with gas? Then you should. Everything from moving to shopping to cleaning can be accomplished by one phone call to a company like Task Rabbit. Outsourcing has never been easier!

The options are endless if you look for them. Virtual assistants for research, answering emails, scheduling clients. Life is almost entirely automated now. Use that to your advantage and have assistants forward only important messages to you – those of a personal nature or those that require your decision making skills.

delegation

Outsource everything possible. Start by determining your needs.

  • Do you live alone or have a large family with children?
  • Do you rent or own?
  • Do you have a vehicle or rely on public transportation?
  • Do you have pets?
  • Are you looking to create more time for a healthy lifestyle?
  • Find yourself eating out a lot or just don’t have the time to prepare healthy meals?
  • What type of law do you practice? Do you find yourself primarily in the courtroom or the office?

Different circumstances call for different assistance and if you can imagine it there’s someone out there to take care of it for you. The newest technologies are designed to “take the place of mom”. Any task that mom used to do for you can now be paid for so you can spend quality time on you.

Top Supplements to Combat Stress

Posted on: February 2nd, 2016 by healthy1 No Comments

Being a successful attorney is a dedicated, time consuming task. Finding an adequate life-work balance is key. Adding a few supplements to your routine can improve your energy, your concentration, lower your stress and decrease your incidence of all disease!  Let’s get started!

  • A high quality Multi-Vitamin – How do you know what qualifies as a “high quality” product? Supplements are not as regulated as they should be and there are quite a few distractions out there. An easy rule of thumb is to purchase only through your functional medicine professional. They are physicians trained in the use and distribution of supplements so they will know what you should take and what to stay away from based on your medical conditions as well as prescription interactions. Look for a product that is copper free.
  • Magnesium – Magnesium is beneficial in almost every body process. It acts as a muscle relaxant – smooth muscle, skeletal muscle and cardiac muscle. It helps with heart conditions – irregular heart beat, high blood pressure and can minimize the spasms of arteries. It can help with sleep by acting like melatonin, it can decrease muscle spasms and even improve your mood! A deficiency in magnesium can be linked with anxiety, migraines and pain. Magnesium deficiencies can be caused by stress – both physical and emotional. We recommend our clients consume 3-4.5mg of magnesium per pound of body weight; if you weigh 150 pounds you should be taking between 450mg and 675mg daily. See this link to determine which type of magnesium is right for you! Magnesium Options
  • Probiotic – Probiotics are the good bacteria that lives in your gut and helps you not only digest food but fight off the bad bacteria we’re exposed to on a daily basis. They also help your gut communicate with your immune system and restrict immune over-reactions including inflammation. Probiotics are also key to vitamin absorption – they can increase Vitamin D levels by 25%! They should be consumed daily since most of us engage in behaviours that kill our gut flora daily such as having stress, drinking alcohol, taking antibiotics and eating sugar. Look for a probiotic that contains multiple strains (we recommend one with 10 different strains of bacteria) and of course it’s a live bacteria so it should be stored in the refrigerator.
  • Vitamin D – Some common conditions Vitamin D supplementation can improve are: blood pressure, depression and low back pain. If you’re looking to boost your immunity, vitamin D may be the answer! It controls the immune response in autoimmune conditions like diabetes, MS and arthritis. Meaning your body doesn’t attack itself. Vitamin D boosts the immune response your body has to invaders like bacteria and viruses. A good rule of thumb for supplementation is 1000IU/30lb of body weight; double that if you’re found to be deficient. There are a few categories of individuals that should NOT be taking vitamin D: sarcoidosis, melanoma, lymphoma or leukemia patients. 
  • Omega 3 FattyAcids – Foods high in Omega-3 include fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables. Studies have shown that heart attack survivors have reduced risk of another heart attack, stroke or death if they supplement with Omega 3. As a society our diets are too heavy in Omega 6 fatty acids. They are found in safflower oil, soybean oil, as well as poultry and eggs. (Try to limit or avoid these foods). A lower ratio of omega-6/omega-3 fatty acids is more desirable in reducing the risk of many of the chronic diseases. Omega 3’s help to decrease inflammation, improve your brain health and even reduce the risk of some cancers.

Your brain and your body are your tools! Take care of them from the inside out. It’s impossible to get all of your required nutrients from food so supplementing with the above will help you to function better. Take control of your health like you do your practice. Start with the supplements above. As always check with your functional medicine practitioner to make sure the recommendations above are appropriate for you.