There are five inflammatory substances the body produces in response to various factors - environmental pollution, metabolic by-products, nutritional deficiencies and poor food choices, structural stress, digestive problems, infections, and pharmaceutical drugs.

1) Histamine - the mast cells produce histamine, I am sure you have heard of anti-histamine medication. Histamine is involved in the immune process for example - asthma, eczema, and hay-fever suffers produce high levels of histamine.

To counteract histamine - fruits like black currents, kiwi, and cherries,vegetables like onions and garlic, supplements like vitamin C capsules (particularly, quercetin capsules, and L-methionine capsules that help the liver to detoxify more efficiently, binding to excess histamine rendering it inactive.

2) Kinins - are found circulating in the blood stream, they are produced in response to tissue damage. Tissue damage can be caused by - high acidity levels, stress, high protein diets, dehydration, certain foods and drinks

To counteract kinins -a diet high in fruit and vegetables (other foods in moderation) will bring down acidity and maintain a good balance between acid and alkaline.

3) Prostaglandins - are short lived hormone type substances. They affect the tissue in their immediate area. The type of prostaglandins produced 1, 2, or 3, are produced as a direct result of the foods we eat. Prostaglandins 1 and 3 are very important not only as anti-inflammatory substances but they also help reduce cholesterol, prevent blooding clots and maintain good blood pressure.

To maintain a good balance -don’t overdo the meat consumption as it can encourage the production of the pro-inflammatory prostaglandins. Bromelain capsules - blocks pro-inflammation and encourages anti-inflammation. Ginger capsules, vitamin C, B Complex and minerals like magnesium and zinc are needed by enzymes to quell pro-inflammation. Flax seed oil capsules or fish oil capsules, plus a diet that provides enough essential fatty acids - fish, raw nuts and seeds.

4) Leukotrienes - much less is known about these inflammatory substances. They are related to prostaglandins and are generated from arachidonic acid, which comes from a diet high in animal products.

To counteract leukotrienes - vegetables, spice turmeric, quercetin capsules, and L-Arginine capsules.

5) Complement - you may or may not have heard of this. It is a protein found in the blood stream. There are about a dozen different substances involved in the immune system, and in the release of histamine from the mast cells - encouraging inflammation.

To counteract complement - there are various nutrients and antioxidants - Vitamin A or beta-carotene, Vitamin C, Vitamin E, Selenium, and Zinc. Fruits and vegetables colored red, yellow, and orange like pumpkin, beetroot, squash, carrots, all berries, nectarines are a rich source of beta-carotene.

Our general attitude to life will have a direct effect on every cell in our body. It will have a direct effect on every aspect of our lives. Making laughter a bigger part of your life and trying to make other people around you laugh is healthy. Laughter is a true gift and there is no other living creature on this earth that is so lucky, even the laughing hyena really doesn’t laugh.

Research reveals that laughter reduces the level of stress hormones like cortisol, epinephrine, and adrenaline. All of these hormones when they reach chronic levels are destructive and will increase pain, anxiety, irritability, interfere with our quality of sleep, speed up ageing and slow down healing and repair. For others this can mean binging and/or comfort eating. At the same time laughter will increase levels of health-enhancing hormones like endorphins and neurotransmitters (happy chemicals). This means generally – you will feel better, have less pain, be in a much better mood, speed up healing and repair, sleep better, maintain better blood sugar levels and slow down aging.

Laughter increases the number of antibody-producing cells and enhances the effectiveness of T-cells. All this means a stronger immune system, which is a really pleasant way of protecting yourself from the viruses and ‘bugs’ that are around us all the time. We have all heard and used the expression “didn’t know whether to laugh or cry”? Though, they both provide physical and emotional release its more fun to laugh. A good ‘belly laugh’ exercises the diaphragm, contracts the abs and even works out the shoulders, leaving muscles more relaxed afterward. This means less aches and pains in the neck and shoulder areas that are so common today. It even provides a good workout for the heart - known as a ‘hearty laugh’.

We stretch muscles in our face and body, our pulse goes up, we breathe more deeply, our heart rate goes up therefore increasing our oxygen supply to every part of our body. It is like a very pleasant mild workout. The research reveals that while watching a comedy blood vessels expand and contract normally with ease, however while watching a drama blood vessels constrict, hindering blood flow. Laughter has a positive effect on our blood sugar levels, too.

Laughter connects us with others, it is a very sociable thing to do and it’s wonderfully contagious. We are 30 times more likely to laugh if we are with other people.

Laughter moves the focus away from anger, worry, guilt, stress and negative emotions. Studies show – our response to stressful events can be altered by whether we view something as a ‘threat’ or a ‘challenge’. Humour can give us a more light hearted perspective and help us view events as ‘challenges’, thereby making them less threatening so we are able to deal with them more effectively. I wonder how and why we lose the ability to laugh so much? A recent study showed that pre-school-aged children laugh up to 400 times a day!!!! That is enviable wouldn’t you love some of that? How many times a day do you laugh now you are a sensible ‘grown-up’?

]]> http://boquetespa.com/2010/01/laughter-%e2%80%93-we-all-need-more-of-it/feed/ http://boquetespa.com/2010/01/bodymind-integration/ http://boquetespa.com/2010/01/bodymind-integration/#comments Sat, 02 Jan 2010 22:49:16 +0000 hs http://boquetespa.com/?p=1319 1.  Tai Chi/Feldenkrais Lessons

A balanced blend of Feldenkrais-awareness-through-movement and Tai Chi Calisthenics in a 60 minute work-out that will help you improve the flexibility and strength of your body.  Meeting Tuesdays and Thursdays from 10:00 am to 11:00 am.  New group session starting Tuesday Jan. 12, 2010.  Classes open to members and non-members of Haven Spa.  For information regarding class packages contact the Haven Spa at: 720-1943 or 720-1324 or Gilberto directly at 6678-3297.

2.  Tai Chi Chuan - Short Yang Form

Introduction to the form developed by Cheng Mang-Ching on Mondays, Wednesdays and Fridays.  For information on times contact Gilberto at 6678-3297.

3. One-on-one Rubenfeld Synergy

Rubenfeld Synergy integrates the Alexander Technique and the Feldenkrais Method facilitating the awareness and release of physical-mental-emotional (energy) blockages. Understanding and releasing these energy blockages will allow you to choose creative variations to re-vitalize your life.

For appointments and more information contact Gilberto at 6678-3297.

Teresa Palazzetti, certified teacher, offers

YOGA-PILATES CLASSES

Monday from 5 to 6pm

Tuesday and Thursday from 9 to 10am

Friday from 4 to 5 pm

This Method is a fusion of eastern and western, modern and ancient techniques to strengthen your body and focus your mind.

WATER GYM CLASSES

Monday and Friday from 10 to 11am

A workout of gentle aquatic exercises and stretching.

These classes will start on the 11th of January 2010 at

THE new HAVEN SPA in Bajo Boquete

All levels and ages are welcome

For more information, contact Teresa Palazzetti 6605 5057 or at lapalazzetti@yahoo.it

Does the idea of hitting the treadmill make your brain go numb and your body flinch? Do traditional exercise classes produce feelings of fear and dread? Does the notion of lifting weights with the muscle boys make you scoff and say, “yeah, right…”?

Who says exercise has to be traditional, boring or intimidating? Why can’t exercise just be fun?

In Apparatus/Fun and Games Fitness we will explore the idea of play – hopscotch, four-square, hula hoops, and dancing. We use everyday items such as broom handles, balls, and scarves to make getting and staying in shape feel fun and new! We also rediscover some of the old stand bys like medicine balls, hand weights, and exercise balls to reshape our bodies and our notions of what it means to “exercise”. The program is designed to work all muscle groups from legs, bottoms, abs, chest, arms – as well as your brain and your spirit!

Come play with us and rediscover the joy of movement and keep those New Years resolutions for a healthier and happier 2010!

Classes are taught by Pamela Pankratz and will be held Wednesdays and Fridays from 9 AM until 10 PM at the new Haven Spa in Bajo Boquete. The first day of play is January 13. Classes are open to members and non-members of Haven Spa.  For information regarding class packages contact the Haven Spa at: 720-1943 or 720-1324. For more specific information email Pamela at boquetefitnessfriends@gmail.com.

Motivation

Motivation is the number one reason people decide to invest in a Fitness Coach. It is about staying on track to feeling and being healthier. Fitness Coaches provide unparalleled motivation. They help you move past self-imposed limitations, stimulate a feeling of accomplishment in you, and help you achieve goals that you never thought possible.

Results

Studies have clearly shown that people who work with a Fitness Coach will achieve up to 80% better results AND three times faster than on their own. Every session is unique to your body type, needs, goals and the time frame in which you wish to achieve your results. These pre-planned workouts increase time efficiency.

Accountability

A Fitness Coach makes it easier for you to exercise consistently and helps you stay committed to your program. When you have a scheduled appointment and a smiling face waiting for you, you are a lot less likely to skip a workout.

You are new to exercise

A Fitness Coach will introduce you to a very simple, effective routine and build efficiency so before you know it, you have the confidence and knowledge to safely decide what is right for you.

Lose Weight

There is a good reason that many people hire Fitness Coaches to lose weight and get into shape — it works! If you made a resolution to lose the fat and build the muscle, a coach can keep you on track and help you realize that goal.

Safety

Fitness Coaches ensure that you exercise safely to prevent injury. Why do you take your vehicle to a mechanic? Because you trust them as a professional trained to do the job right. Think of your body like your vehicle and your Fitness Coach like your mechanic. You are worth the investment!

Break through plateaus

Ok, you are already in pretty decent shape, but you’ve been there for years. If you are stuck in the same routine and want to break out of a rut, a Fitness Coach is the perfect solution. He/She will jump start, not only your motivation, but your routine as well.

Learn how to go it alone

If you ultimately want to learn all the facets of designing your own routines so you don’t need to use a Fitness Coach, going for a few months may be all you need. All good Fitness Coaches will teach you the basics of building and modifying a fitness program to achieve your fitness goals.

Photo from the Rama Day Spa in Frankfurt

Spa Therapies Improve Chronic Back Pain - People with chronic back pain showed significant improvement in general pain, back pain, mood and health after three weeks of varying therapies at a spa resort in Bad Tatzmannsdorf, Austria. “Contribution of Individual Spa Therapies in the Treatment of Chronic Pain” was conducted by Gerhard Strauss-Blasche, Ph.D., Cem Ekmekcioglu, M.D., Gerda Vacariu, M.D., Herbert Melchart, M.D., Veronika Fialka-Moser, M.D., and Wolfgang Marktl, M.D. The study involved 151 subjects with an average age of 58, all of whom had experienced strong back pain for at least one year. Participants spent three weeks at a spa receiving two to four spa treatments per day. The treatments included mud applications, massage, exercise, spinal work and electrotherapy of various descriptions. On average, subjects experienced a total of approximately 37 therapy sessions throughout the three-weeks. 1) General pain, 2) back pain, 3) negative mood and 4) a feeling of wellbeing, were measured on the first and last days of the study; a follow-up measurement was taken six weeks later. At the end of the study and at follow-up, a significant improvement was noted for all four outcomes.

Osteoarthritis - ‘Clinical efficacy and cost-effectiveness evidence of SPA therapy in osteoarthritis” was conducted by staff at the Institute of Rheumatology at the University of Siena, in Siena, Italy. The study focused on the role of spa therapy in easing osteoarthritis. The project observed thousands of people with osteoarthritis over the course of two years. Treatments like wraps where used. Outcome variables measured were pain, functional ability, use of symptomatic drugs, number of hospitalisations and missed days of work due to osteoarthritis, and the use of physical or alternative therapy during the year. Results showed significant improvements for all the outcome variables.

Massage Eases Alcohol Withdrawal - In subjects undergoing alcohol detoxification, massage therapy decreased the symptoms of alcohol withdrawal, reduced pulse rate and encouraged greater engagement in the treatment process, according to recent research. “Massage Therapy Improves the Management of Alcohol Withdrawal Syndrome” was conducted by staff of Royal Brisbane Hospital Alcohol and Drug Services, Queensland University of Technology School of Psychology and Counseling, and the University of Queensland, Australia. Twenty-five subjects were assigned to the massage group, and 25 were assigned to a control group. All 50 participants had been admitted to an alcohol and drug detoxification unit. Forty-one were males and nine were females, with an average age of 43.8 years. “In conclusion, this study suggests that there may be a place for massage therapy in the alcohol detoxification process.” There might be a possibility that it would help with nicotine withdrawal symptoms.

Massage for Long-Term Pain - Massage significantly improved self-rated health, mental energy and muscle pain in people with chronic musculo-skeletal pain, according to a recent study. “A Randomized Clinical Trial of the Treatment Effects of Massage Compared to Relaxation Tape Recordings on Diffuse Long-Term Pain” was conducted by staff at the Uppsala University Department of Public Health and Caring Sciences, in Uppsala, Sweden. One-hundred-seventeen subjects with long-term, diffuse (spread out) musculo-skeletal pain participated in the study. Each subject had pain that had lasted for at least three months and was not caused by a specific disease or condition. Participants were randomised to either a massage or relaxation group. Subjects in the massage group received anywhere from six to 10 massages. Subjects received the massages one to three times per week. Participants received an average of seven massages. One person administered all massages, and each session was adjusted to meet subjects’ individual pain thresholds. Subjects in the relaxation group listened to a relaxation tape twice a week for five weeks. The tape instructed them to tense and relax the muscle groups and breathe slowly and regularly. Results of the study showed that, during treatment, there was a significant improvement in self-rated health, mental energy and muscle pain for subjects in the massage group as compared to those in the relaxation group.

However, we at the Haven Spa and Health Clinic would also look at the deeper underlining causes of the pain for long term relief of pain.

Soft-tissue Massage for Shoulder Pain - Soft-tissue massage improved range of motion, reduced pain and improved function in people with shoulder pain, according to a research study. “A trial into the effectiveness of soft tissue massage in the treatment of shoulder pain” was conducted by staff at Auburn Hospital and Concord Repatriation General Hospital in Sydney, Australia. Twenty-nine subjects who had been referred to the Concord hospital for management of shoulder pain participated in the study. Their medical diagnoses varied, but impingement, rotator-cuff tear and unspecified shoulder pain were the most common diagnoses. Fourteen of the participants were randomly assigned to the control group, where they were placed on a waiting list for massage and received no treatment for two weeks. Fifteen of the participants were randomly assigned to the massage group, where they received six sessions of soft-tissue massage around the shoulder for two weeks. The massage included the lateral border of the scapula, in full shoulder flexion; posterior deltoid, at end-of-range horizontal flexion; anterior deltoid, at end-of-range hand-behind-back; and pectoralis major, in the stretch position. Each session lasted 15-20 minutes. Active range of motion was evaluated for flexion, abduction and hand-behind-back movements before and after the study. Pain was assessed on the Short Form McGill Pain Questionnaire, and functional ability was assessed with the Patient Specific Functional Disability Measure, both before and after the study period. Subjects in the control group showed no significant improvements from the beginning to the end of the two-week period. Subjects in the massage group showed significant improvements in all measures, with a mean improvement of 22.6 degrees in flexion; 42.2 degrees in abduction; and the ability to reach a mean of 11 centimeters further up the back. Subjects in the massage group also reported decreased pain and improved function.

Here at the Haven Spa and health Clinic, we would use additional therapies to bring about even greater changes.

Massage Reduces Symptoms of Parkinson’s Disease - Massage improved daily functioning, increased quality of sleep and decreased stress-hormone levels in people with Parkinson’s disease, according to a recent study. “Parkinson’s disease symptoms are reduced by massage therapy and progressive muscle exercises,” was conducted by the Touch Research Institute at the University of Miami. Sixteen adults diagnosed with Parkinson’s disease, a chronic disease of the central nervous system characterized by tremor, muscle weakness and rigidity, were randomly assigned to receive either massage therapy or progressive muscle relaxation, twice a week for five weeks. On the first and last days of the study, urine samples were collected; participants completed self-reports on daily functioning, sleep and fatigue; and physicians evaluated the participants. According to the physicians and the subjects’ self-reports daily functioning improved for those in the massage-therapy group. “These data are consistent with previous research showing improvement on activities of daily living following massage therapy, for example, for patients with multiple sclerosis and spinal-cord injuries,” state the study’s authors. “Together these findings suggest that massage therapy enhances functioning in progressive or degenerative central nervous system disorders or conditions.” The urine samples revealed a decrease in the stress hormones norepinephrine and epinephrine for the massage-therapy group.

Massage Improves Sleep, Decreases Pain and Substance P in Fibromyalgia Patients - After receiving massage twice weekly for five weeks, fibromyalgia patients experienced improved mood and sleep, and their levels of substance P, a neurotransmitter in the pain fiber system, decreased, along with the number of tender spots throughout their bodies, according to recent research. The study, “Fibromyalgia Pain and Substance P Decrease and Sleep Improves After Massage Therapy,” was conducted by Tiffany Field, Ph.D., Miguel Diego, Christy Cullen, Maria Hernandez-Reif, Ph.D., William Sunshine and Steven Douglas of the Touch Research Institute at the University of Miami. According to the American College of Rheumatology, fibromyalgia is defined as “widespread chronic musculoskeletal pain of unknown cause and multiple tender points.” Levels of substance P are significantly higher in people with fibromyalgia. Twenty-four adults with this condition were randomly assigned to either a massage-therapy or relaxation group. Participants in the relaxation-therapy group met for a half-hour twice weekly for five weeks and were given instructions on progressive muscle relaxation while lying quietly on the massage table. Both the massage and the relaxation group showed a decrease in anxiety and depressed mood immediately after sessions on the first and last days of this study. More long-term effects were also evaluated. The Center for Epidemiological Studies Depression Scale was used to measure depressive symptoms. Subjects wore a motion recorder at night to record activity during sleep and kept a log of the time they went to bed and awoke. A physician assessed participants’ illness, medication use, tender points and pain; and saliva samples were taken before the first and last sessions to measure levels of substance P. The results revealed that, over the course of the study, the massage group, as compared with the relaxation group, experienced decreased depression; improved sleep; decreased pain, fatigue and stiffness; improved physician assessments; decreased tender points; and a reduced level of substance P.

Gilberto Barria Vallarino

The Feldenkrais Approach

The Feldenkrais approach to wellness is facilitated in two formats:  a group format and a one-on-one modality.

The group version consists of movement sequences designed to heighten awareness of the range of motion of the joints and how muscles have been organized by an individual.  The process involves the repetition of un-familiar movement sequences in a way that allows a student to familiarize himself with self created postural patterns that limit his capacity to move.  The overall result of a group session is a relaxation effect that is usually experienced by a lengthening of the body and a sensation of having more space between the joints.  Some people feel as if they have received a massage, however the most significant result is that with time a client learns to use his body in a more efficient way.

The one-on-one version is usually done in a massage table where movement manipulations are initiated by the practitioner, to help the client become aware of how tension and stress are accumulated in different areas of his/her body.  In this modality, the practitioner has the opportunity to tailor the session to the particular needs of the client and guide the person through an interactive process of releasing energetic blockages.  Releasing energetic blockages will help the person experience a new sense of well-being and is generally the key to long term recovery, especially from chronic stressful conditions.  This form of the method is very beneficial to persons recovering from recent or old injuries and chronic conditions triggered by medical conditions like osteoporosis, fibromyalgia and arthritis.

The Alexander Technique

The Alexander Technique is a subtle hands on approach to bodywork whence a practitioner uses self-direction to communicate a sense of softening, relaxation and release of unnecessary tensions in very specific areas of the body to a client.  Alexander Technique practitioners train to develop awareness and how to direct their intention while moving or while remaining in a fixed position to induce a sense of softening, relaxation and preparedness to move for a client.  The general idea is to teach a client, through touch and subtle movement, how to inhibit unnecessary and stress-full muscular efforts.  In addition to that, Alexander practitioners learn how to communicate their experience to their clients through skill-full use of language.

This modality of bodywork is of particular use to people that tend to accumulate stress while performing activities like dancing, singing, playing an instrument, typing, driving and fitness activities like yoga, tai chi, martial arts, golf, even giving a massage.  In other words, the Alexander Technique will synergize well with activities that require concentration, attention, precision, endurance and that also require self-care to avoid burn-out.  It will also alleviate stress and pain to persons that suffer from left-right body imbalances caused by injuries to the hips, spine and the shoulder/neck girdle.  Once mastered, the Alexander Technique is perhaps one of the most effective self-care methodologies available.

The Rubenfeld Synergy Method

This method is a synergy of the Feldenkrais Method (F.M), the Alexander Technique (A.T) and the use of language as a means of developing response-ability.  The Rubenfeld Synergy Method (RSM) allows a client to not only develop an awareness and understanding of the significance of stress, pain or discomfort as it manifests in his/her body and mind but to take responsability in creating a solution. Because language is a powerful expression of an individual´s mind, it serves as a means to integrate the perception of bodily sensations like discomfort, pain and thoughts, as well as to direct his/her intentionality.

One of the postulates of this method is that bodily sensations and perceptions provide a means to exploring the inter-relationship between the body and conscious, as well as unconscious thoughts.  Through the skill-full use of language and bodywork (F.M. & A.T), a person is guided to an acceptance of his/her current reality and to get involved in the creation of alternatives to his/her current experience.  An important element of this method is that solutions to current dilemmas should arise out of the client´s personal experience.  Through the RSM a client is continuously supported towards, acceptance, integration and the discovery of personal creative solutions.

Sonia Jones ND

FELDENKRAIS METHOD “Movement is life. Life is a process. Improve the quality of the process and you improve the quality of life itself” — Moshe Feldenkrais.

The Feldenkrais Method is recognised for its demonstrated ability to improve posture, flexibility, coordination, self-image and to alleviate muscular tension and pain. The effectiveness of the Feldenkrais Method is in its ability to access the nervous system’s own innate processes to change and refine functioning.

Feldenkrais is based on principles of physics, biomechanics and a complete understanding of human development. As a form of somatic education, the Feldenkrais Method uses gentle movement and directed attention to improve movement and enhance human functioning. This allows increased ease and range of motion, improved flexibility and coordination, and a re-discovery of efficient, graceful movement.

“Functional Integration” movements are tailored to each person’s individual learning needs. The person remains fully clothed, usually lying on a table or sitting or standing in certain positions which are sometimes supported by various props such as pillows, rollers or blankets. This hands-on form of kinesthetic communication conveys the experience of comfort, pleasure and ease of movement as the person learns how to reorganize their body and behavior in new and more expanded functional motor patterns.

PILATES can easily be tailored to your individual needs, contracting muscles without moving joints can be useful when joints are inflamed. Then there is the movement of both muscles and joints helping to build strength and mobility.

For an arthritis sufferer there are what is called closed chain exercises, they put less strain on the joints, working muscles groups.

An important part of Pilates for arthritis sufferers is encouraging the correct bio-mechanics – by specific alignment movements and strengthening the surrounding tissue. Encouraging better circulation to the area. As a result there is less pressure on the joints, less wear and tear, better circulation to the joints encourages repair.

Little by little, step by step, never over do it and never do more than is comfortable. Remember to breath.

Pilates can be part of your program to get healthier and manage your arthritis - one of the most important things is to have a really nourishing therapeutic diet.

TAI QI It is increasingly being recognized that regular exercise reduces pain, fatigue, and depression, especially through the ancient art of Tai Qi.

Tai Qi integrates mental and physical exercises to achieve a more complete, in-depth solution to the problems facing sufferers of arthritis and osteoarthritis. Gentle stretching and strengthening movements, exercises to increase the joints’ range-of motion, cardiovascular work, in conjunction with mental exercises.

YOGA includes physical movement, and certain lifestyle practices. Training your mind, body, and breath correctly is fundamental. The physical part of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting. It can improve flexibility, strength, balance, and stamina. In addition, many people who practice yoga say that it reduces anxiety and stress, improves mental clarity, and even helps them sleep better.

* Improved co-ordination, agility and balance

* Good mental focus

* Increased muscular strength and flexibility

* Better fitness level and muscle tone

* Firmer flatter abdominal muscles

* A body that look thinner and feels younger