HYDROTHERAPY
This practice involves the use of water for therapeutic functions. Hydrotherapy has been used for centuries for detoxification, to relieve pain, stimulate blood circulation, and in the treatment of diversified ailments (especially all forms of arthritis). This therapy incorporates a broad range of methods – like altering temperature and pressure. Hydrotherapy is a naturopathic treatment commonly practiced in ancient cultures, including India, Egypt, China, and others
Some forms of hydrotherapy are mineral bath, whirlpool bath, hot Roman bath, hot tub, cold plunge, Jacuzzi with water jets for underwater massage, and contrast hydrotherapy.
CONTRAST HYDROTHERAPY
Contrast hydrotherapy is a popular form of hydrotherapy that alternates the use of hot and cold water several times throughout the session. Since it can be done in the shower, it is accessible to all. It’s a great habit to get into on a regular basis and your body will love you for it!
In a 2002 research project undertaken at the University of South Australia, researchers examined seventeen randomized control trials, two case-control studies, 12 cohort studies and two case reports. Two trials achieved appraisal scores showing superior evidence in a subjectively evaluated merit categorization. Fifteen studies were considered to provide moderate quality proof for the effectiveness of hydrotherapy. Sufficient evidence supported benefits from hydrotherapy in “pain, function, self-efficacy and affect, joint mobility, strength, and balance, particularly among older adults, subjects with rheumatic conditions and chronic low back pain.” (1)
Benefits:
- Improves functioning of circulatory system and lymphatic drainage.
- The heat stimulates the immune system, helping eliminate acidic toxic waste.
- The cold water stimulates the adrenal and endocrine glands, decreasing inflammation and balancing pH levels.
It’s a simple process:
- While taking a shower, turn the water as hot as possible for 30-50 seconds.
- Next switch to cold – as cold as possible for 30-50 seconds.
- Repeat three to four times, ending with the cold water.
ACUPUNCTURE
Acupuncture is an ancient Chinese practice that has become much more established in the U.S in recent decades. This procedure utilizes specific needles and/or heat and pressure to penetrate the skin and stimulate specific points in the body. According to traditional Chinese medicine, this stimulation towards specific areas in the body can correct imbalances in qi’s flow through meridians (pathways in the body where vital energy flows) when specific attention is placed on the body. Qi is believed to be the “life force” or “life energy”, a part of all living things.
Acupuncture aims to remove any energy obstructions in the body. These interferences are believed to initiate disease and various conditions as the flow of life energy is disturbed. There are thousands of published studies on the efficacy of acupuncture in both the healing and prevention of many maladies.
Experts from The World Health Organization Consultation on Acupuncture held in Cervia, Italy. Selected studies on controlled clinical studies were reviewed to determine the percentage of chronic pain resolved by acupuncture. Researchers concluded that acupuncture is 55–85% effective “which compares favorably with that of potent drugs (morphine helps in 70% of cases), and far outweighs the placebo effect by (30–35%).” (2)
In a 2002 review published in the Archives of Internal Medicine, researchers from an international team of experts examined the results of 29 studies in almost 18,000 patients. The participants were experiencing back and neck pain, osteoarthritis, chronic headache, and shoulder pain. Researchers concluded that acupuncture, on average, relieved pain by about 50%. (3)
Dr. Lucy Chen, a board-certified anesthesiologist, specialist in pain medicine, and practicing acupuncturist at Harvard-affiliated Massachusetts General Hospital proclaimed, “I think the benefit of acupuncture is clear, and the complications and potential adverse effects of acupuncture are low compared with medication,”
Benefits of Acupuncture:
- Strengthens the immune system.
- Acupuncture eases the mind and helps reduce stress levels.
- It has been used with positive results for the treatment of numerous conditions like pain, insomnia, nausea, sinusitis, cold, bronchitis, asthma, eye-neurological-musculoskeletal conditions, and psychological disorders like addictions, phobias, obsessive behaviors, anxiety, and eating disorders.
MASSAGE
Massage involves the manual manipulation of layers of muscle and connective tissue. Massage therapists rub or apply pressure, tension, or vibration to the skin deeply or superficially.
Types of Massage
There are numerous types of massage that help relax the mind and heal the body. Among the most recognized types are acupressure, aquatic bodywork, foot massage, reflexology, shiatsu, sports and stone massage, Swedish, traditional Chinese, and Watsu.
- Acupressure: a traditional Chinese Medicine(TCM) technique based on acupuncture. Physical pressure is applied to acupuncture points manually or with certain devices. Both of these techniques can be used together to eliminate scar tissue that can block major meridian pathways.
- Aquatic bodywork: performed in water and includes different kinds of joint mobilization, movement, stretching, and Watsu massage.
- Reflexology: based on the principle that there are reflex points that correspond to other parts of the body (internal organs, glands and senses) to improve blood and lymph circulation, and to assist the functioning of internal organs.
- Foot massage: based on reflexology techniques, focusing specifically on the feet.
- Shiatsu: uses finger and palm pressure, stretches, and other massage techniques.
- Sports massage: used to improve the neuro-musculoskeletal system to treat pain and disability. It most commonly includes kneading, and manipulation of muscles and joints. Generally used for athletes and those with extremely active lifestyles.
- Stone massage: uses cold, water-heated, or oil coated stones to apply pressure and heat to the body. These stones, generally lava stones, help to deeply penetrate into the muscles and release tension.
- Swedish massage: uses five styles of long strokes (sliding, kneading, rhythmic tapping, friction and vibration). It helps to reduce pain and stiffness in the joints.
- Traditional Chinese massage: there are two kinds widely known. One that focuses on pushing, stretching and kneading the muscle, and the other on pinching and pressing acupressure.
Watsu: aquatic bodywork that utilizes gentle movements, stretching and massage. It combines shiatsu, hydrotherapy, floating and other massage techniques.
A 2000 study examined the effectiveness of massage therapy for subacute low-back pain. Around 100 subjects received 6 treatments in about 1 month. At the one month follow-up, a whopping 63% of the participants that received a comprehensive massage experienced significant pain relief! Even 27% of the subjects that were only given soft tissue massages had pain relief. (4)
Benefits:
- Promotes relaxation and overall well-being.
- Massage keeps stress hormones like cortisol in check, in turn reducing blood pressure, stabilizing blood sugar levels, and aiding in digestion.
- Increases cellular metabolism by augmenting oxygen levels in the blood, consequently increasing energy levels and fat burning.
- Reduces muscle tension and stiffness that can harbor toxic acidic waste.
- Enhances body function and assists in the healing and recovery process.
- Decreases hyper-reflexivity in muscles.
- Reduces the formation or eliminates excessive scar tissue resulting from soft tissue injuries or surgery.
- Facilitates circulation by stimulating the lymphatic system, allowing the body to better process toxins, thus improving immune function and preventing illness.
SAUNA
A sauna is a small room or unit constructed to allow individuals to experience various levels of heat for varying intervals of time, mostly in dry heat form. Saunas have been used for therapeutic purposes for centuries now worldwide. There are basically two types of saunas – conventional or traditional, and infrared. Traditional saunas have been used for many centuries as opposed to German invented infrared saunas that have only been around for 80 years or so.
A traditional sauna can produce heat up to 180 degrees, and can produce additional benefits when water is poured over the rocks to produce therapeutic vapor, especially with the addition of essential oils. Infrared saunas on the contrary transmit a specific wavelength of light, similar to the sun, to produce a warmer temperature of 120-150 degrees. Even though the temperature is lower with infrared, the heat travels deep inside the body tissues causing you to sweat. Both types of saunas can be dangerous if used for extended periods of time without prior conditioning, potentially resulting in dehydration, electrolyte depletion, and even loss of consciousness.
Both types of saunas have amazing benefits and are highly recommended for healthy or compromised individuals, as long as safety precautions are taken.
Sauna Benefits:
- Increases circulation to the skin, allowing nutrients to nourish the skin and toxins to be released, giving it a healthy glow.
- Deeply cleanses the pores and removes dead skin cells, so great for acne relief.
- At least 30% of the body’s waste is passed through the skin, as the skin is the largest organ in the body. This allows toxins like heavy metals to be released through perspiration.
- Raising body temperature assists the body in excavating bacteria, virus, fungi, and parasites.
- Increases core temperature, which can raise aerobic threshold and improve overall athletic performance and cardiovascular strength.
- Sauna’s heat forces the heart to work faster to pump blood to the skin and release excess sweat. This increases slightly the metabolic rate, aiding in weight loss and detoxification.
- Great way to lower stress levels and to relieve physical and mental fatigue. Sauna allows for the release of endorphins to make you feel good!
Sauna Safety:
- Your first session should probably be no longer than 10 minutes.
- When more accustomed to the sauna you can extend your sessions to 15-20 minutes.
- Once you become more of a regular sauna user, your sessions can last up to a maximum of 45 min (taking breaks as needed).
- Listen to your body! Your tolerance for the intense heat can vary day to day, depending on how hydrated you are at the time, or how much sleep you got the night before.
- If you feel dizzy or light-headed, take a break or try again another day.
- Drink plenty of water before and after your sauna session to avoid dehydration!
- If you have any medical conditions consult with your doctor prior to use.
In many parts of Northern Europe, a sauna is considered to be an essential component of one’s well-being. In one study, they concluded that:
“Saunas can be used very effectively for certain cardiovascular problems and as a means to enhance the mobilization of fat-soluble xenobiotics. When saunas are used to reduce blood pressure and enhance blood flow and cardiac functioning, only short sauna (15 minutes) are necessary. When one wants to enhance the mobilization of heavy metals and chemical xenobiotics, longer sessions are needed and those should be medically monitored. But, for either use, saunas are safe and effective and should be used more frequently to benefit the health of our patients and ourselves.” (5)
In another study, saunas were found to support the endothelial health, which is the lining of the arterial wall. Many experts believe that the health and elasticity of the endothelial wall is an indicator of the overall health of the body. (6)
DRY SKIN BRUSHING
This practice as the name suggests, is the brushing of the skin with a special brush designed for this specific purpose. Dry skin brushing is a very effective way to stimulate the skin and open the pores. The skin is the largest organ in the body and is often referred to as the third kidney, stressing its role in the detoxification process.
Benefits of Dry Brushing:
- Stimulates the lymphatic system, helping to detoxify the body.
- Increases circulation to the skin, allowing for the discharge of metabolic waste.
- The augmented circulation helps produce much needed collagen and allows for softer, supple, wrinkle free skin.
- Strengthens the immune system and helps modulate the skin’s acid/alkaline balance.
Dry Skin Brushing Practice
- It is quite a simple process, first remove your clothing or perform after showering.
- Begin to brush the body using long upward strokes. Start with the soles of the feet, from the ankles to the calves, behind the knees, and go upward towards the gluteus.
- Continue brushing the torso upwardly always moving towards the heart.
- Finally, make long strokes from the wrists towards the underarms and shoulders.
- Avoid brushing directly on open sores and wounds for obvious reasons.
Dry skin brushing can be done in the morning, before exercising or showering, or at the end of the day. This process can be performed for 5 minutes at a time and up to 3 times a day, but once is sufficient. This is a totally revitalizing healthy habit to get into, even if it’s only on a weekly or monthly basis!
AROMATHERAPY
Aromatherapy entails the use of powerfully concentrated plant materials or essential oils to therapeutically balance, calm, and heal one’s mind, mood, and overall health. Aromatherapy is a type of alternative medicine used for the treatment or prevention of diverse conditions ranging from pain and anxiety, to eczema and chronic fatigue. These various types of oils have specific medicinal uses and aim to stimulate the brain through the sense of smell. Aromatherapy helps increase the body’s ability to heal itself.
Benefits of Aromatherapy:
- Helps to decrease stress levels and negative emotions through relaxation.
- Contributes to enhanced internal energy.
- Promotes deep sleep.
- Helps improve cognitive function (short-term memory and alertness).
- Used for hair loss prevention, reduction of eczema, and for bacterial, fungal, or viral infections.
- Essential oils are well known for their anti-inflammatory properties, helping to alleviate pain.
1- http://www.physiotherapyjournal.com/article/S0031-9406(05)60134-4/abstract
2- http://www.iama.edu/OtherArticles/acupuncture_WHO_full_report.pdf
3- https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1357513
4- http://www.cmaj.ca/content/162/13/1815.short
5- http://www.ncbi.nlm.nih.gov/pubmed/17405694