 Pearl Lake Sunrise - July 2021 “I slept so well after that massage!” Over the years, clients have told me how well they sleep that night, after receiving a massage. Here are a few reasons why that might be: The massage work increases relaxation, and so the body sleeps more easily that night. Massage and the massage office or studio provide a break from normal surroundings, allowing the mind to disengage from the daily stress. Chemicals such as dopamine and serotonin are released during massage, which support feelings of well-being and greater relaxation. Massage reduces pain, and sometimes sleep is negatively impacted by pain. Massage decreases stress, which then allows for more sound sleep. In many studies, massage has been shown to increase the quality of sleep, along with decreasing pain, anxiety, and depression. This is important. According to the CDC, "Insufficient sleep is associated with a number of chronic diseases and conditions—such as diabetes, cardiovascular disease, obesity, and depression,” and sleep is vital in the management of those conditions. How awesome that something that feels so good helps us sleep better, with no over-the-counter or prescription side effects. Learn More
Originally published April, 2023
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 Pearl Lake - August, 2024 You might notice that going for a walk outdoors when you feel tired, stressed, irritated or sluggish helps you feel better. Time in nature is not only pleasant, it is a powerful component in our well-being. It supports our connection to one another and the larger world and allows us to have greater focus (focused attention is easier in nature than in a big city). A study at the University of Exeter showed that people who spent at least two hours per week in nature were healthier compared with those who spent less than two hours. Research demonstrates that being in nature helps to reduce fear, anger, depression, anxiety, and even pain. In one study of patients recovering from gallbladder surgery, those who could view a tree from their hospital bed experienced less pain than those who viewed only a wall. Peter H. Kahn, a professor of psychology at the University of Washington, says that it is important to experience nature not just visually, but to engage fully. The Japanese term for soaking in all of the amazingness of nature is called “forest bathing.” That doesn’t mean you roll around in the dirt, it simply means that you immerse yourself with active awareness in the time you spend outdoors. One of the theories related to forest bathing is that breathing in the scent of the forest aerosols helps increase tumor- and infection-fighting Natural Killer cells. Some suggestions for applying all five senses as a way to more completely immerse:
However you choose to engage with nature, know that you are doing your mind and body good. Sources
Originally published April 2023  Alpine Limelight - Pearl Lake, July 2023 My daughter and I are at the start of the Run Through Time trail half-marathon in Salida. It’s 30’, the sky is blue and we stand on a jeep road, reddish brown dirt peeking through a sprinkle of white snow. Someone yells “Start!” and we’re off, running along the road for a couple miles before heading uphill for the main course, 10-plus miles of single-track which includes 1800 feet of climbing. Charlotte runs with me at first, with the plan being for her to take off at her own pace when we hit the trail. We start up a small hill and I drop back so fast it’s like I’m suddenly towing a one-ton lead weight. Charlotte turns to look for me, wondering what happened to her mom. Is this a lack of fitness? A loss of power at my “advanced” age of 57? Though I hate to admit it, I am sucking wind. That one-ton weight seems to be my respiration - or lack thereof. Breathing is not a thing most of us think about too much. It kind of happens in the background, only taking prime position if we’re dealing with a respiratory illness or a broken rib, when every breath brings pain. But on the day of this race, my breathing was a priority because it was such a struggle. Each inhale felt like I was trying to make it over the speed bump in my solar plexus/diaphragm area. So, in the weeks post-race, I decided to delve into this thing we call breathing. What is so great about breathing (besides the obvious)? Some of the many benefits of breathing: lessens anxiety, increases immune system response, lowers heart rate and blood pressure, reduces cortisol, enhances calm, and increases energy. It also interplays with how well you move - your body mechanics, thus potentially leading to injury prevention. A focus on breath with something like a headache or back pain can also shift your brain’s perception of that pain, thereby reducing the pain you feel or experience. The breath itself is much more than the in and the out: oxygen in, carbon dioxide out is not the whole story. Let’s start with carbon dioxide. It is not simply a waste product. It is actually the existence of carbon dioxide in our systems (causing decreased blood pH, higher acidity) that causes the hemoglobin (protein in red blood cells that carry the oxygen molecules) to release the oxygen to the cells. This is known as the Bohr effect. So we could inhale more than adequate O2, but if there isn’t enough CO2 in our system we don’t reap all that O2 we breathe in. Our CO2 tolerance is key to maximizing oxygen delivery to the cells - and it is something we can increase. Here are some suggestions to improve breathing:
While training for the Run Through Time, nasal breathing was a staple in many of my runs. I combined longer miles with plenty of hills and nasal breathing and what did I get? A very slow time. I’m grateful for the anonymity the darkness of my early morning starts provides me. Clearly, the nasal breathing alone wasn’t enough to help with my breathing during the race itself. Charlotte finished a full hour ahead of me. Most of this is due to the fact that she is a very strong and capable runner. But I hold the hope that bettering my breathing means I could shave a few minutes off that hour next year. My next step is to build my CO2 tolerance. When I even think about having to hold a bit longer before inhaling my panic button is pushed. So I am taking baby steps. Hold that exhale just a bit longer. Take an extra count or two before inhaling. The key is daily consistency and awareness. Breathing is a workable skill - at any age. Perhaps you, too, will be motivated to get better at breathing while getting older. Sources/Learn More
 Spring thaw near Fish Creek - April 2021 Ice or Heat? You hurt your shoulder playing tennis or pickleball, your lower back aches from a long season of snow-shoveling, you twisted your ankle running after your grandkid. Should you hit the jacuzzi or grab your ice pack? Generally, acute injuries (those that occur suddenly and often cause severe pain) should be treated with ice in the first 72 hours in order to reduce pain and inflammation. Chronic pain is often relieved by the use of heat - ideally moist heat - to reduce the stiffness. When recovering from acute injury, once the inflammation is significantly reduced, contrast therapy (ice:heat:ice) can be helpful to encourage healing. How does ice work? Ice constricts blood vessels and numbs nerves. In the initial stage of an injury, the body’s inflammatory response sends chemicals to the site. By reducing blood flow we slow that response and reduce the swelling. The numbing of the nerves reduces pain. Methods of icing include: cold packs, frozen bags of veggies, ice massage (using an ice cube directly on the injury), and frozen dixie cup (same as ice massage but you peel down the dixie cup from the frozen water inside). For lower limb or hand/wrist injuries, my favorite method is to submerge the injured part in a bucket or pot of ice water, completely immersing the tissues. With icing there are four stages of sensation, known as CBAN: Cold, Burning, Aching, Numbing. As soon as you feel the numbing, remove the ice to prevent damaging the tissues. Length of time varies - it is individual to the person and the method. Keep in mind that icing for acute injuries works well with consistency over time. For example, aim for 20 minutes (this may involve off and on again with the ice), 2 - 3 x per day for 5 days. How does heat work? Heat encourages circulation, blood flow that brings fresh oxygen and nutrients, and carries away waste products. Heat eases stiffness and allows for more fluid movement. Moist heat is best for the tissues as it penetrates more deeply than dry heat. Methods include hot showers, baths, jacuzzis, and heat packs that are warmed in the microwave. You can even wet a towel, wring it out, and microwave the towel. Time again will vary according to the person and the method, and consistency over time is a factor in success. What is contrast therapy? Once an injury has moved beyond the acute inflammation stage, contrast therapy can bump up the healing process. You always start and finish with ice, and use a time ratio of 1:2:1. For example, ice for 5 minutes, heat for 10 minutes, ice for 5 minutes. You can repeat several cycles, the main thing is to always start and finish with ice. How does contrast therapy work? When you apply the ice you are constricting the blood vessels. When you then apply the heat, the blood vessels dilate so there is increased blood flow to the area, and when you follow with the ice you are constricting once again, to continue to reduce inflammation and pain. It is like turning a hose on and off, creating a pump to get things moving in and out; that blood flow is bringing fresh nutrients and taking away waste products from the tissues. You can read more in this article: Cleveland Clinic How to Choose Between Ice and Heat. The study linked below compared three different treatment groups for relief from low back pain. One group applied heat with naproxen, another ice with naproxen, and the third group used just naproxen alone. The researchers checked in with subjects four times over two weeks. The pain was most reduced with the heat and naproxen group, closely followed by those applying ice with naproxen. The conclusion was that hydrotherapy played a significant role in pain reduction. All groups had a decrease in pain over the two weeks. The study noted that a key factor was the consistency of the application of the thermotherapy or cryotherapy over time. Study: The Efficacy of Thermotherapy and Cryotherapy on Pain Relief in Patients with Acute Low Back Pain Originally published Feb 2023  Day's End - November, 2021 Music speaks to us through the entirety of our lives. It brings us back to a time and place, it lulls us to sleep. It can make our workouts more fun, and it can provide the perfect ambiance to an evening of conversation. Music plays a large part in the work I do. A variety of instrumental folk music supports the relaxation of clients on my massage table. In Essentrics, the music helps us move more fluidly as when increasing movement through the torso, with more purpose as we do plies and leg toning, and with ease during our final stretch. Throughout the workout, our brains are working to match pacing and movements to the music - great for both body and brain health. Music can also help with specific conditions. In this National Center for Complementary and Integrative Health Article: Music and Health, the many benefits of music-based intervention are documented in scientific reviews. Here are a few:
Our brains benefit from music whether we listen to it, play an instrument, or sing. In this Johns Hopkins Medicine Article: Keep Your Brain Young With Music, one suggestion is listening to your children’s or grandchildren’s music in order to benefit your brain. We can become stuck in a groove (pardon the pun) if we continue to listen to the same music we are comfortable with. Listening to, or learning, new genres helps us stay young. My daughter and I listen to her playlists on all of our road trips, so I feel confident that my brain is learning new music and words every time we travel together. Music helps us remember things - and not just time and place memories. Think of all the jingles from old television commercials - you probably still know every word. Or songs we learned as children that we can instantly recall even if we haven’t heard them in years. One of my favorite silly songs starts out: “I went to the animal fair…” Do you remember the rest of the words? Here’s a video to help you out: The Animal Fair. Whether you play, sing, listen, hum or whistle a tune, or tap on the steering wheel while waiting for the light to turn green, music enhances our lives. Originally published March, 2023  Yampa Valley Sunset, September 2021 I stare at the screen and will my brain to spit out just one more meaningful sentence. Unfortunately, zombie mode has set in and nothing is forthcoming. Time for a break. The physical movement of scrubbing dishes until they gleam, water warming my hands, sudsy scent freshening the air, and a fun audio book all coax my mind to another track. Thoughts scurry behind the scenes, synthesizing and coalescing without my conscious control. And a few minutes later, voilà, I’m back at the keyboard, ideas morphing easily into concrete words. Breaks are key. Breaks with physical movement encouraging blood flow, easing muscle and joint stiffness, and boosting oxygen to the brain can be helpful, as can simply sitting quietly for a couple of minutes and not doing anything. Doing nothing may sound impossible, since most of us live in a state of constant stimulation, but that stillness is incredibly healthy for our brain and mental state. Regardless of age, we can all get overly locked-in to focused brain time. This article, 5 Research-Based Reasons to Use Brain Breaks in the Classroom, discusses how brain breaks enhance productivity, creativity, and learning. Brain breaks involving movement and play have the added benefit of fostering social bonds and teamwork. This could be anything from playing catch, to a group hike or snowshoe, to a group exercise or dance class. I especially love this teacher’s idea of Two Laps and a Nap, where after a few minutes of focused study, the students rejuvenate by walking around the room a couple of times, then put their heads on their desks for a solid three minutes of rest with soothing music. An actionable and effective tool for all! If you take a deeper dive into the science, waking rest enhances the brain’s ability to replay and consolidate memories of what just occurred, crucial in learning a new skill. This also has implications for people recovering from stroke. In this article, NIH: Study shows how taking short breaks may help our brains learn new skills, the study participants hooked up to brain scanners typed a code for ten seconds and then rested for ten seconds, repeating this cycle 35 times. During the rest phase, the brain repeatedly replayed the code typing. The brains that replayed the fastest and most number of times in the rest period made the most progress in learning the skill. The study also found that in addition to expected activity in the sensorimotor part of the brain, the hippocampus and entorhinal cortex (both involved with memory among other functions) were also active. The study concluded that manipulating brain replay would potentially support faster learning of a new skill as well as aiding in stroke rehabilitation. As a general rule of thumb, taking breaks gives the brain and nervous system some space. We might think we don’t have the time to step away for a few minutes. But the reality might look more like slogging away at a task for two hours versus that same task only taking a sharply focused 30 minutes after a ten minute walk to refresh the brain and body. Think, too, of the nervous system. Rather than operating in a consistently frazzled state, that short walk can provide an ease for the nervous system, resulting in less stress, enhanced respiration, digestion, and a calmer outlook. UW: Taking Breaks Is Good for Your Brain - Here’s Why. Here I am at the screen once again. I’ve taken many breaks to research and write this short piece. My brain is starting to sputter and the words are no longer flowing. Let’s you and I both take a little break.  Waxing Crescent at Sunset in the Yampa Valley - December 2023
 Lush Green - Sunrise at Pearl Lake, August 2024 The cold is already seeping into my legs, though I’ve only just made it past the driveway. My spiked winter running shoes bite into the ice beneath a thin layer of powdery snow, my headlamp piercing the clear blackness of this early hour. It’s -3’ Fahrenheit, and I feel slow, heavy - I’m hefting myself like a sack of potatoes with each step. I promise my aching muscles and tired brain that after the run, just these few miles, we will all head home and rest. I believe myself every time. Yet, too often the “rest” is a few minutes to eat something nourishing, gulp down some decaf while checking my phone to be sure the world hasn’t ended, and then it’s off to the next item on the schedule. This is not the rest my muscles, brain and I had in mind. The concept of true rest intrigues. To be fair, many of us don’t have the space in our schedules for plentiful rest. But true rest - that can be had with awareness and intention. In my post Downtime, I wrote that downtime is mostly a break from the thing you are spending a lot of your time doing. A change from the status quo. True rest doesn’t necessarily equal an evening on the recliner. This Psychology Today article, "The 7 Kinds of Rest You Actually Need," points out that sleep isn’t always the right answer to the rest we actually need. You might be getting your eight hours like clockwork but still feeling burned out because you need rest from a category other than physical and mental. The seven types of rest conceptualized by Saundra Dalton-Smith, M.D., author of the book Sacred Rest, are: physical, mental, sensory, emotional, social, creative, and spiritual. The idea is not that we need rest from these categories so much as we need rest within them. For example, spiritual rest doesn’t mean you need a break from church, rather that you need to spend some time connecting with something greater than yourself - and nature fits the bill nicely here. There’s a story that’s been on my mind lately, which I’ll loosely summarize: One lovely spring day Claude Monet was sitting gazing at the lush garden bursting with greenery and fragrant blooms. A neighbor strolled by and said, “Ah, you are resting?” Monet shook his head, “No, I am working.” A couple of days later Monet was standing at his easel applying his brush to canvas. The same neighbor came by and said, “Ah, you are working!” Monet shook his head, “No, I am resting.” This story captures the gist of creative rest: immersion in surroundings that feed our sensory selves, without the pressure to produce art in that moment. Another example of true rest that can be had in a brief period of time: gazing at the photo that heads this post brings an emotional calm. The mirror of the lake framed by the long grasses and dense shrubbery is a boon contrasted with our snowy January whiteness. Thinking about the concept of true rest on my run this morning, I noticed I was carrying a lot of tension. I was fixated on the strip of white road, monitoring my traction, just getting through it. Well that wasn’t any fun at all. I looked around. At the half-remnant of the sepia Wolf-Moon, dancing between black sky and a hovering haze of clouds. At the dots of lights making a fairy village of the homes nestled in the snow. At winter-bare trees, gnarled branches and twisty twigs, frozen mid-undulation and silhouetted in bizarre beauty. What a delight! Rather than slogging to my turnaround point the awareness of my surroundings created a new perspective. I felt lucky and happy to be out there. My step felt lighter and my muscles and brain relaxed into an easy stride. A few moments of true rest.  Pearl Lake - July 2022 Downtime, noun: time of reduced activity or inactivity. Sometimes when exhaustion or burnout hits, vegging out on the couch staring at the TV screen is the habitual response. And yet, this kind of downtime really doesn’t bring the relief one might assume. Consider downtime not solely as time spent on one’s behind, but as more a change of scene, and engaging in an activity that is different than what one has been doing. This is the way to refresh both the brain and body. Downtime can shift in meaning from person to person, and from day to day. After shoveling snow all morning, downtime might be relaxing in front of a fire with a cup of hot chocolate. Following an hours-long computer session, a brisk walk outdoors might be more the ticket. After a solo day of working around the house, a social soak in the downtown hot springs or tea at a coffee shop might be nice. Downtime is as varied as can be. It is a break from the status quo, a stepping away from the norm, allowing space, a decompression of the mind. It feels good, even when it doesn’t (as in the case of a strenuous climb up a steep mountain). Downtime is subjective and meaningful to the person experiencing the downtime. The change of activity, the change of location, the break to do something different is what brings an ease and relaxation - which is the whole idea of downtime. In this sense, downtime can be likened to play. Play is excellent for our health, easing stress, enhancing brain function and creativity, allowing relationship-building opportunities. Check out Old Dog? New Tricks: Prioritizing Play to learn more. As you emerge from the holidays and rejoin the busyness of January and the brand new year, perhaps you’ll consider engaging in a moment, an hour, or a day of downtime. Doing something different from the norm, something that brings you pleasure, and that allows you to feel rejuvenated in body, mind and spirit.  Snow-Gold - October, 2022 As the sun heads south, nights are longer than days, and the temps settle to the colder side of freezing, sleep becomes irresistible. When the darkness of 5pm rolls around, it feels like bedtime, and I long to be a bear so I can hibernate. The thing is, we humans simply don't have what it takes to hibernate. Recent research shows hibernation to be more complex than simply taking a nap, and that there are some promising implications for human health. Toward summer’s end and all autumn long, bears consume roughly 20,000 calories a day to attain the necessary fat to get through their extended winter nap. In Colorado, black bears (which can be cinnamon, brown or even blonde - black is the species name) head to their dens sometime in November. Part of that hibernation signal has to do with their food being unavailable: their natural diet consists mainly of grasses, berries, fruits, nuts and plants, with insects and scavenged carcasses filling in the rest. Colorado Parks and Wildlife: Living with Wildlife - Bears (scroll down for “Black Bears at a Glance info and resources) During hibernation from approximately November to mid-March, bears do not eat or drink, and their heart and breathing rate slow to about 75% of normal. Unique to hibernating animals, their body temperature does not drop very much. We humans were not made to hibernate. Two obvious problems for us taking a months-long snooze: bone loss and brain dysfunction. Interestingly, scientists have found that bears turn off the genes associated with bone loss during hibernation. Regarding brain function, there are tau proteins that cause tangles in the brains of humans with Parkinson’s and Alzheimer’s. Hibernating bears (and squirrels) also accumulate tau proteins in their brains. When they come out of hibernation though, the tau proteins clear, and their brain function is up and running as they emerge into spring. The implications for humans regarding both brain function and bone loss are encouraging, and research continues. Smithsonian Magazine Article: Why Amazing Discoveries About Bear Hibernation May Help Improve Human Health So how’s a non-hibernating human to get through winter? With, among other things, a lot of light. Anything from a light therapy lamp to an alarm that mimics the sun rising, to getting outside first thing - the important part is to set circadian rhythms by exposure to light. Since darkness encourages the body’s production of melatonin, getting out for midday or afternoon walks can be beneficial for afternoon fatigue. Sticking with a sleep routine, eating nutritious foods, drinking plenty of water and cutting screen time at least an hour before bed are all suggestions we’ve heard before, but worth repeating. Getting solid shut-eye, and bolstering your health with good choices 80% of the time will set you (and me) up for enjoying winter instead of slogging through it. New York Times Article: How Not to Feel Dead Tired This Winter Originally published November 2023 |
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