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Benefits of Prenatal Massage

Kathy Flippin/30 December 2021/ All MFN blog/

Prenatal Massage, Easing the Changes

What better way to show you are dedicated to giving this new life every advantage in the world than to arrange for a pregnancy massage from a specially certified therapist. Each session is designed to focus on the special needs of a mother-to-be as her body goes through the dramatic changes of the child-bearing year, which includes pregnancy, birth, and post-delivery. Massage provides a nurturing touch, which in turn, nurtures the life of your unborn child.

A woman’s body changes a great deal over nine months. Her weight increases, her breasts change, her blood pressure elevates, organs are compressed and pushed up, and the muscles in her abdomen become stretched and strained. Massage can help relieve pressure and tensions created by these changes.

Benefits of a Pregnancy Massage Include:

An opportunity for much-needed rest and relaxation
Balances hormones (relieving moodiness and nausea)
Increases fetal circulation
Reduces swelling
Relieves back and neck pain
Improves skin tone elasticity
Deepens maternal bonding
Enhances body awareness (making delivery easier)

Benefits of Massage After Birth

Post-delivery/Postpartum massage addresses the mother’s stress of carrying and caring for a newborn, speeds recovery and relieves sore muscles.
The childbearing year includes not only the three trimesters of pregnancy, but also during labor, and three months after delivery.
After delivery, a new mother must gradually regain her postural strength and pre-pregnancy state of of fitness. Your therapist will give you stretches and exercise you can do at home to help your body get back to normal.

How is Pregnancy Massage Special?

The mother-to-be is always carefully supported in several positions. When lying face-up, she is supported with the back lifted, to provide comfort and maximum circulation to the legs and the fetus. While in a side-lying position, special pregnancy pillows support the stomach, which allows the therapists to massage the back and hips. The belly is NEVER compressed by lying face down, nor is the belly left hanging through a hole in the massage table. These methods are less than ideal for the mother’s body and for fetal circulation.

Pregnancy massage addresses the profound changes a woman’s body experiences during the entire childbearing year. During the first months, massage can help her body balance changing hormones, which often cause morning sickness. During the Second Trimester, pregnancy massage addresses the upper and lower back pain that develops from the weight of the new baby. At the end of pregnancy, massage can relieve swollen feet and hands, numbness, hip, low back and sciatic pain. Pregnancy massage is also intended for the three months after the delivery to help the new mother regain abdominal strength, reduce soreness and relax muscle tension, and to offer a brief respite from the new duties of motherhood and caring for an infant

If you are in a “High Risk Maternity” category, or having any complications, you may still be able to have a massage, but you should definitely get medical clearance first. You should also call your therapist before your appointment to make sure they have a good understanding of what it takes to keep you safe and comfortable. Most Certified or Licensed massage therapists get instruction on working with Pregnant Mothers as part of their entry level massage education. However, there are additional classes available, and each therapist has varying levels of awareness and experience. We recommend finding a therapist that has an additional certification in Pregnancy or Prenatal Massage. Don’t be afraid to ask questions about the therapist qualifications, and what they’re going to do during the massage. While you’re receiving massage, continue to ask questions as they come up. If at any time during the massage it feels worse than a “hurts good” sensation, then it’s too much, and you should speak up. Your therapist should never encourage you to suffer through anything you don’t like during a session.

Kathy Flippin has been a Sports Massage Therapist since 1997 is the owner of Dynamic Touch Massage. Kathy’s passion is to offer excellent therapeutic massage, and educate her clients on how they can take the best care possible of themselves. Her clients include everyone from professional athletes to active grandmothers.

References

Field, T. (1999). Pregnant Women Benefit From Massage Therapy. Journal of Psychosomatic Obstetrics and Gynaecology, Mar;20(1):31-8.
Field, T. (2004). Massage Therapy Effects on Depressed Pregnant Women. Journal of Psychosomatic Obstetrics and Gynaecology, Jun;25(2):115-22.

Health Coaching: A New Way To Keep Those New Year’s Resolutions

Mirabai Holland, MFA, EP-C, CHC/29 December 2021/ All MFN blog/

So you go to your annual check-up and your doc says “whoops your blood pressure is up and you’re 15 pounds heavier than last year. I’ll give you some meds, but you’ll have to lose weight and get into shape, OK?

You say OK, you walk out and then what?

Join a gym, hire a personal trainer, go on a diet, take a walk? You might do one or several of these because, after all, it’s a new year and a new you.

Right? Right, and you try something. But how long is it till you throw up your hands and say, “ugh, I got started and now I’m off the track just like last year.”

What went wrong? Maybe nothing, except you might not have been psychologically ready to take those steps.

For any change there is a process. One of the models that are used is the transtheoretical model of behavior change (TTM) developed by James O. Prochaska , Ph.D

There are 5 stages:

Precontemplation – going along not aware of a need for, or not wanting a change.

Contemplation – recognizing a need to do something to improve your situation and considering making some sort of change.

Preparation – doing some research, making small changes, or at least thinking about what you’re going to do to help yourself.

Action – Actively making lifestyle changes,

Maintenance – Having made changes, keeping the healthy lifestyle going.

All too often we jump from contemplation to action without being ready for the change. It can feel like getting off a plane in Antarctica wearing shorts and a T-shirt. You wanted to be there but you weren’t ready for what that change would be like, and what you’d need to do to stay there comfortably.

But there is help, a new kind of help.

The health and fitness industry is rising to the challenge of our increased involvement with our own health care.

Many of us still think of fitness professionals as muscle heads with great bodies and not much else. Those types will always exist, but more educational opportunities including degrees and certifications are spawning a new breed of health & fitness professional, one that’s part of the health as well as the fitness industry.

Enter the Health & Wellness Coach

Not to be confused with a personal trainer, the Health & Wellness Coach is a consultant who helps you go, through, preparation, to action and on to maintenance. The coach helps you determine your health and wellness goals and needs. Once you have a path to your goals the coach continues to work with you to help you find the behavior modifications, activities, facilities and allied health professionals (MDs, Ph.Ds, Nurse Practitioners RDs, PTs, Personal Trainers, Exercise Instructors, etc.) to support your healthy lifestyle. You can do this on your own, but having someone with health industry knowledge who has your back, who is nonjudgmental, who just wants to help you focus and succeed can make all the difference.

Mirabai Holland MFA, EP-C, CHC is one of the foremost authorities is the health and fitness industry. Her customer top rated exercise videos for Age-Onset health issues like Osteoporosis, Arthritis, Heart Disease, Diabetes & more are available at www.mirabaiholland.com. Mirabai also offers one-on-on Health Coaching on Skype or Phone. Contact her at askmirabai@movingfree.com.

The Confusion of Carbs: What is the healthiest bread, and what to look for

Tina Martini/27 December 2021/ All MFN blog/

Whole grains are good for us, right? Well, that depends on the kind of grains used and the condition they were in before the were ground into flour. So many seeds and grains used in commercial bakeries are bought on the cheap…

How Long Does It Take to Recover From a Hip Replacement?

Isabella Koretz/20 December 2021/ All MFN blog/

In the U.S., approximately 300,000 people undergo a total hip replacement every year, according to Harvard Health Publishing. If you’re preparing to have this common operation, you probably have some questions about the recovery process.

The good news is that you should be able to walk within just a couple of days after the surgery. That said, it usually takes around 10-12 weeks of physical therapy before you’ll be fully ready to resume your usual daily routines.

Conditions that May Require a Hip Replacement

The hip is the body’s largest joint, and it goes through natural wear-and-tear over the years. As the joint degrades, it may become necessary to replace damaged sections with artificial parts called prostheses that are typically made from metal, ceramic, or hard plastic.

Arthritis associated with aging is the most common reason why people get hip replacements. While living well with arthritis is possible in some cases, sometimes surgical intervention becomes necessary.

In addition to osteoarthritis and rheumatoid arthritis, osteonecrosis is another condition that may lead to hip joint damage. Patients who suffer from osteonecrosis don’t receive enough blood flow to the hip joint’s ball segment which leads to bone damage.

Symptoms that May Necessitate a Hip Replacement

As people age, it’s normal to experience aches and pains. If the pain becomes too intense and/or persistent regardless of pain medications, it may be necessary to get a hip replacement. You may also need a hip replacement if you’re struggling to walk even with the aid of a walker or cane, if you aren’t able to climb stairs, or if the pain makes it difficult to sleep.

The Road to Recovery

Everyone recovers in their own time, so you may heal faster or slower than other patients. According to WebMD, here’s what a typical recovery from hip replacement surgery looks like:

Days 1-2: In some cases, you may be able to start some light physical therapy the same day as the surgery. If you’re not ready the same day, you’ll start the following day. At this time, you’ll probably be on IV pain medications and following a liquid diet.

Days 3-4: After a few days, you should be able to walk carefully with the aid of a walker or crutches. You should be able to take pain pills instead of IV pain medications and eat solid foods.

Days 4-5: Depending on how you’re feeling and performing, you may be able to move from the hospital to your preferred place of recovery. While some patients may be able to go home at this time, others may need to stay at a rehab center for ongoing therapy.

Days 5+: After five days or so, you will need to keep performing physical therapy exercises and care for the point of incision. If you’re staying at a rehab center, they will handle everything. If you’re recovering at home, you may want to have a private duty nurse visit to ensure proper care.

Days 10-14: By the two-week mark, you should be able to stop taking pain medications. You may need to have your stitches removed if they’re not the type of stitches that dissolve on their own. You should be able to bathe or shower around this time (talk to your doctor first).

Weeks 3-6: After approximately three weeks, you should be able to handle light activities, although there may be a bit of residual soreness, especially during the evenings. You should be able to drive again after six weeks.

Weeks 10-12: By this time, you should feel fairly normal. While there may be a small amount of pain or swelling, you should be able to resume regular pre-surgery activities. You may still need to have follow-up visits with your doctor for around one year after the surgery.

How to Prepare

If you’re considering a hip replacement, the first step is to see an orthopedic surgeon who will examine you and inquire about your medical history and any medications you might be taking. The surgeon may recommend x-rays, blood tests, and an MRI.

If the surgeon determines that a hip replacement is the correct course of action, medical professionals will guide you on the next steps you’ll need to take.

Planning Your Recovery

At this time, it’s important that you prepare for your post-op recovery. If you plan on recovering at home, it’s essential that you make your house habitable. For example, you won’t be able to climb stairs while recovering, so you will need to make appropriate accommodations.

Working with an educated fitness professional after your hip replacement may also help accelerate your recovery after surgery. While it may seem counterintuitive to use your hip after surgery, post-joint replacement exercise can actually aid postoperative recovery by rebuilding the strength of tendons, muscles, and ligaments around your hip joint. By working with a physical therapy or fitness professional, you also help:

Reduce the risk of clotting after surgery.
Reduce swelling and fluid build-up around the surgical site.
Accelerate the time it takes for you to get back to normal activities.
Build strength and restore normal movement.

Because recovering from a hip replacement usually requires professional assistance, many patients also choose to book a stay at a dedicated treatment facility for the first 48-hours to week after their procedure. This allows them to recover surrounded by healthcare professionals who can keep them comfortable while also providing patient-specific guidance.

You Deserve to Feel Your Best

It’s no secret that surgery can be stressful, but staying at the right recovery center can go a long way in making this journey a positive experience in the long run. The key is to plan your recovery in advance so you can focus on healing when the time comes.

A hip replacement is a positive step towards a happier and healthier life. While the prospect of surgery can be daunting, try to remember that the procedure is extremely common. You deserve to feel your best, so don’t hesitate to get in touch with your doctor if you feel like a hip replacement could be the right decision.

Isabella Koretz, Founder & CEO of Pearl Recovery Retreat and Ciel Spa, has been an entrepreneur and businesswoman for over a decade. Her experience in the healthcare industry is vast and she understands both the medical professional and patient side of the industry. While her professional endeavors are extensive, she is most proud of her role as a loving wife and a mother of two beautiful children.

References:

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Using a Lifestyle Medicine Approach to Support Health

Suzanne Stringer/17 December 2021/ All MFN blog/

The American College of Lifestyle Medicine (ACLM) defines lifestyle medicine as an approach to prevent, treat, and sometimes reverse chronic diseases to promote optimal health. Individuals are encouraged to follow a healthy eating pattern that is predominantly plant-based, engage in regular physical activity, experience restorative sleep, manage stress with success, avoid risky substances, and engage in positive social connections. There are a variety of tools and strategies that medical, health, and fitness professionals can utilize to have a collaborative conversation with clients and/or patients that can evoke change. It is useful to have a structured framework to facilitate the conversation.

Using the 5 A’s Framework to Structure the Conversation

Many medical providers and personal trainers have not been trained to facilitate a conversation surrounding an individual’s desire and readiness to change. This is a useful tool for structuring the conversation and ultimately setting SMART goals if the client or patient is indeed ready to commit to making a change.¹

Assess
To begin the conversation, ask if the patient is currently engaging in the healthy behavior that is being contemplated as well as exploring their feelings about this specific health behavior. This dialogue will give you some insight about current beliefs and behaviors as well as identifying any gaps in their knowledge.

Advise
Here you can put on your expert hat and provide the individual with evidence-based information that highlights the benefits of making a health behavior change. If your client or patient is receptive, now is the time to provide them with specific strategies or a prescription. For example, if they are looking to lose weight, you could prescribe a combination of cardiovascular and muscle strengthening exercises to support that goal.

Agree
As the conversation continues, collaboratively work to identify goals based on where they are showing interest and energy as well as where they have confidence in their ability to successfully make a sustainable change. In this part of the conversation, you can help your client and/or patient create a SMART goal that is relevant and aligns with their values to promote self-efficacy.

Assist
It is now time to discuss potential barriers and explore strategies that could be helpful in overcoming these challenges. This is also an opportunity to discuss social and environmental support structures that have the capacity to promote accountability and ultimately lead to self-monitoring.

Arrange
As the conversation draws to a close, arrange a follow-up visit to monitor progress and convey that you are there to provide motivation, accountability, and support. This is also an opportunity to refer your client and/or patient to community resources or to other health, fitness, or nutrition professionals that can support the behavior change process.

Redefine Health with Lifestyle Medicine

Using a lifestyle medicine approach highlights the need to promote optimal health by addressing health behaviors across the dimensions of wellness. This approach has the capacity to prioritize mental health as it is integrally related to our physical health and impacts our relationships with others. Lifestyle medicine is an emerging field that prioritizes our conversations with clients and patients creating rapport and trust that ultimately enables them to experiment with behavior change. Health coaching and lifestyle medicine are a powerful combination used in delivering evidence-based interventions that have the capacity to help others redefine their health.

Suzanne Stringer, Master of Health Science, CHES, CHC, CPT is a health coach and personal trainer. She collaborates with clients to co-create goals that enable them to experience success as they work through the behavior change process. Additionally, Suzanne is an adjunct faculty member in the Health Sciences Department at AACC.