Category Archives: Insomnia

Tired and Achy All the Time?

Tired and Achy All the Time?

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In recognition of March as Chronic Fatigue Syndrome Awareness Month, we share information on the benefits of massage therapy for this exhausting condition.

Chronic Fatigue Syndrome (CFS) is a distinct collection of signs and symptoms that affect multiple systems in the body. It varies in severity from mildly limiting to completely debilitating. The Centers for Disease Control (CDC) officially named this condition in 1988, purposely keeping the name general to include all patients with the wide variety of symptoms that characterize this condition.

The central defining symptom of CFS is extreme fatigue/exhaustion that is not relieved by rest. It may be accompanied by swollen lymph nodes, sore throat, slight fever, muscle and joint pain, headaches, excessive pain after mild exertion, short-term memory loss, inability to concentrate, and/or depression, in addition to non-restorative sleep.

Other symptoms of CFS are prolific and may include: digestive disturbances, chest pain, heart palpitations, dizziness, morning muscle stiffness, and others. There is much crossover between CFS, fibromyalgia, lupus and irritable bowel syndrome, as well as psychological problems relating to living with chronic pain.

Primary CFS treatment consists of making lifestyle choices that support optimum wellness and immune function: stress management, moderate dietary choices, gentle exercise and adequate sleep. Many CFS patients are hypersensitive to medications, and often find that a lower dosage is adequate.

Massage therapy is  helpful for CFS patients in the following ways:

Pain relief

Improved sleep

Lower anxiety levels

Cleanses blood and tissues

Increases endorphin production (“happy” hormones)

Decreases cortisol production (stress hormones)

Relieves depression

Stimulates circulation when exercise may exacerbate pain.

The caring support of the therapist, combined with skilled touch, has the potential to make CFS less isolating for patients suffering from this debilitating syndrome.

Give us a call to learn more about info and SPECIAL OFFERS THIS MONTH for CFS patients.

Pacific Massage Services: 808.885.4459.

Massage for Mental Wellness

Massage for Mental Wellness

Image result for massage for anxietyJanuary is Mental Wellness Month! Did you know that massage therapy can have a significant impact on your mental health? We all worry about things in our life from time to time. But if constant worry bcomes a chronic condition that interferes with your health, happiness and life, it’s time to do something abou tit. Help is on the way – with massage therapy!

GAD. Generalized Anxiety Disorder.  According to the National Institute of Mental Health, about 10 million Americans suffer from GAD. Symptoms range from mild worry about everyday concerns to crippling panic about imagined catastrophes. Other symptoms of anxiety: shortness of breath, insomnia, chronic fatigue, muscular tension, irritability and inability to cope. GAD can lead to physical illness, as stress and insomnia lower immune resistance, making one susceptible to illness.

SAD. Seasonal Affective Disorder affects many people during the colder, darker winter months. The U.S. National Library of Medicine notes that “some people experience a serious mood change when the seasons change. They may sleep too much, have little energy, and may also feel depressed. Though symptoms can be severe, they usually clear up.” Massage affects brain chemistry in such a way that depression symptoms diminish and are replaced with improved mood and a feeling of well-being.

Depression. Another psychological condition that can negatively impact physical health, depression may exhibit these symptoms: headaches; insomnia; muscle tension focused in one region, such as the jaw or neck; lymphatic congestion due to lack of activity; digestive problems; tender points; hyperventilation; and cold, clammy skin, especially hands and feet.

How can massage help with anxiety and depression? There is significant evidence that massage therapy is effective in the management of GAD and depression. Massage is one of the best antidotes for stress, because it:

– Stimulates the production of endorphins (“feel good” hormones), while simultaneously reducing cortisol (stress hormone).

– Calms the nervous system, induces relaxation and promotes a feeling of well-being.

– Relieves pain

– Increases awareness of muscle tension.

– Regulates the breath and heartbeat to the rate that occurs in sleep.

– Induces mental alertness and improves concentration.

– Promotes restful sleep.

While massage therapy may not be a cure for anxiety and depression, it can offer relief from symptoms, and can be a crucial component in an effective treatment that integrates medication, bodywork, counseling, exercise and nutrition.

Massage Improves Sleep!

Massage Improves Sleep!

In recognition of May as National Sleep Awareness Month, we present information on the effects of massage therapy on insomnia.

 “We are such stuff as dreams are made of and our little life is rounded with a sleep…” – William Shakespeare (The Tempest. Shakespeare was probably not thinking of insomnia when he wrote that line. But to millions of insomniacs, sleep is as illusive as a dream.

Image result for massage for insomniaThere is a sleep crisis in our culture. Sleep does not come easily to alarmingly large numbers of people. According to the National Sleep Foundation’s (NSF) “Sleep in America” Poll, 74% of adult respondents claim they experience at least one of these 4 symptoms of insomnia 3-7 nights per week:

– Difficulty falling asleep

– Waking frequently during the night

– Waking and unable to return to sleep

– Waking up tired and unrefreshed

35% of respondents reported at least one of these four symptoms every night during the past year. 37% reported that sleep deprivation interferes with their daytime activities and alertness.

Chronic insomnia is poor sleep every night or most nights for more than six months. This endless cycle can cause extreme fatigue, problems with concentration and can adversely affect a person’s mood and well-being. Recurring insomnia should be evaluated by a healthcare professional or a sleep disorder specialist.

The neurochemistry of sleep is very complex. While there are many aspects of the brain and its chemicals that contribute to sleep, there seems to be a significant relationship between the serotonin component of sleep and its relationship to massage therapy

The crucial neurotransmitter serotonin is essential to our survival, affecting mood, behavior, body temperature, physical coordination, appetite and sleep. Serotonin is a precursor to melatonin production. Melatonin, released by the pineal gland to quiet and reset the part of the brain that directs circadian rhythm – periodic cycles of sleep and wakefulness.

The chemistry of sleep is relevant to massage therapy because massage can directly influence the body’s production of serotonin. A study on back pain was conducted in by the Touch Research Institute in conjunction with the University of Miami School of Medicine and Educating Hands School of Massage, and originally published in the International Journal of Neuroscience in 2001. It demonstrated that in addition to a decrease in long-term pain, subjects receiving massage experienced improved sleep and an increase in serotonin levels.

Massage relaxes the muscles, improves circulation, soothes the nervous system and increases production of pain-killing endorphins. It can also reduce the tension from daily stresses that lead to a night of tossing and turning, as well as daytime anxiety, drowsiness and poor performance. Therapeutic massage can help with sleep disorders that have a neuromuscular origin such as pain, tension, muscle spasms and Restless Legs Syndrome.

Insomnia is common problem for hospitalized patients. Massage has been useful as an adjunct or alternative option to prescription sleep medications in hospitals. A study conducted by the University of Arkansas with hospitalized critically ill elderly men concluded that back massage is useful for promoting sleep in this population.

Restless babies and children may also benefit from a massage by sleeping more peacefully. In one study of children and adolescents, those who participated in a 30-minute massage daily for five days slept longer and more soundly.

In addition to helping an infant sleep, the “calming touch” of a parent establishes a valuable opportunity to soothe and nurture the baby. As little as 15 minutes of massage a day significantly affects infant sleep patterns with deeper sleep of longer duration.

Massage is a healthy, intelligent and substance-free choice to help people who suffer from chronic insomnia.

Massage Reduces PTSD Symptoms in Military Personnel

Massage Reduces PTSD Symptoms in Military Personnel

Image result for massage for veterans dayIn honor of Veterans Day, we offer special promotions and fees for active and veteran military personnel suffering with PTSD. According to a recent article in Science Daily, Post Traumatic Stress Disorder (PTSD) symptoms can be reduced with professionals use of healing touch and massage therapy.

PTSD symptoms include a variety of stressful emotional responses including re-living the original trauma through flashbacks and nightmares.  Those suffering from PSTD also are prone to insomnia, irritability, and intensified emotional reactions.  Others appear to be emotionally numb; some deal with the disorder by avoiding people or places which may remind them of the original traumatic situation.

Active duty Marines took part in a two-year trial.  Participants had at least one PTSD symptom based on pre-screening.  Over a three-week period the group that had received both the healing touch and guided imagery showed a marked improvement in PTSD symptoms as a result. The control group received the usual treatment for PTSD.  One investigator stated that the results – beyond being significant statistically – showed that those receiving the healing touch therapy actually had their symptoms reduced below that required to be diagnosed with PTSD.

At Pacific Massage Services, we are honored to help veterans and military personnel suffering with PTSD. Please call us to learn more about how massage can help with this life-altering diagnosis! 808.885.4459.

Massage Therapy for Better Sleep: The Stuff That Dreams Are Made Of

Massage Therapy for Better Sleep: The Stuff Dreams Are Made Of

In recognition of May as National Sleep Awareness Month, we explore the value of massage therapy to help treat and overcome chronic insomnia.

“We are such stuff as dreams are made of and our little life is rounded with a sleep…” – William Shakespeare (The Tempest)

Shakespeare was probably not thinking of insomnia when he wrote that line. But to millions of insomniacs, sleep is as illusive as a dream.

There is a sleep crisis in our culture. Sleep does not come easily to alarmingly large numbers of people. According to the National Sleep Foundation’s (NSF) “Sleep in America” Poll, 74% of adult respondents claim they experience at least one of these four symptoms of insomnia at least a few nights a week:

– Difficulty falling asleep

– Waking frequently during the night

– Waking and unable to return to sleep

– Waking up tired and unrefreshed

35% of respondents reported at least one of these four symptoms every night during the past year. 37% reported that sleep deprivation interferes with their daytime activities and alertness.

Chronic insomnia is poor sleep every night or most nights for more than six months. This endless cycle can cause extreme fatigue, problems with concentration and can adversely affect a person’s mood and well-being. Recurring insomnia should be evaluated by a healthcare professional or a sleep disorder specialist.

There seems to be a significant relationship between the serotonin component of sleep and its relationship to massage therapy. The crucial neurotransmitter serotonin is essential to our survival, affecting mood, behavior, body temperature, physical coordination, appetite and sleep. Serotonin is a precursor to melatonin production. Melatonin resets the part of the brain that directs circadian rhythm – periodic cycles of sleep and wakefulness.

The chemistry of sleep is relevant to massage therapy because massage can directly influence the body’s production of serotonin. A study on back pain conducted by the Touch Research Institute at University of Miami School of Medicine demonstrated that in addition to a decrease in long-term pain, subjects receiving massage experienced improved sleep and an increase in serotonin levels.

Massage relaxes the muscles, improves circulation, soothes the nervous system and increases production of pain-killing endorphins. It can also reduce the tension from daily stresses that lead to a night of tossing and turning, as well as daytime anxiety, drowsiness and poor performance. Therapeutic massage can help with sleep disorders that have a neuromuscular origin such as pain, tension, muscle spasms and Restless Legs Syndrome.

Insomnia is common problem for hospitalized patients. Massage has been useful as an adjunct or alternative option to prescription sleep medications. A study conducted by the University of Arkansas with hospitalized critically ill elderly men concluded that back massage is useful for promoting sleep in this population.

Restless babies and children may also benefit from a massage by sleeping more peacefully. In one study of children and adolescents, those who participated in a 30-minute massage daily for five days slept longer and more soundly.

In addition to helping an infant sleep, the “calming touch” of a parent establishes a valuable opportunity to soothe and nurture the baby. As little as 15 minutes of massage a day significantly affects infant sleep patterns with deeper sleep of longer duration.

Massage therapy is a healthy, intelligent and substance-free choice to help people who suffer from chronic insomnia.