Self-Care 101
- Hydrate - increase your daily intake of water (H2O). This will hydrate your tissue and increase natural occurring metabolic processes that are needed for things like, muscle health, flushing of any toxic substances & digestion (to name a few).
- Epsom salts bath(s) - always have an Epsom Salts bath after a deeper-tissue massage, work out or vigorous activity. Use 2 cups, so that the water is saturated enough to enjoy the full therapeutic effect! Epsom salts is magnesium sulphate - which will re-hydrate your tissue and draw out any lactic acid build up in your tissues. (Unless contra-indicated.)
- Hydrotherapy - Heat is primarily used to increase circulation, relax tight and/or overworked muscles. Cold - is primarily used as a pain killer (analgesic) and anti-inflammatory (NSAID). Rule of thumb, is to use heat and then cold for contrast hydrotherapy (if possible). (Unless contra-indicated.)
- Move/Exercise:
-->Do a variety of exercise(s) that include cardiovascular strengthening. For example: walking, hiking, running, cycling, swimming, paddling etc.
-->Strengthen & stretch - First and foremost: BE SAFE! If you have any injuries etc., I highly recommend modifying any workout (as needed), versus eliminating exercise from your normal routine. Please contact us, your doctor and/or physio with any questions or concerns. I highly recommend listening to your body and not pushing yourself too much. Yoga is a great exercise for both strengthening and stretching!
- De-stress:
--> Practice full-diaphragmatic breathing or deep-diaphragmatic breathing (FDB/DDB) throughout your day and especially while feeling stressed, anxious, depressed etc. FDB or DDB is part of our training as Massage Therapists and a vital part of living a healthy and balanced life.
Instructions: Take a nice and deep breathe, inhaling (through your nose), filling up your abdomen, expanding your rib cage and breathing up into your chest, then exhale through your mouth, releasing all your tension. You can add some other visualization techniques to this. For example, you can think about breathing in cleansing oxygen (O2) and positive intensions and exhaling your carbon dioxide (CO2) and negative thoughts/energy.
--> Here are some mindfulness resources provided by Bethany Smith, Career Coach and Counsellor:
www.selfcompassion.org
http://www.kingstonmindfulness.com/mbsr-fall
http://www.inspiringconnections.ca/services/workshops-training/
Others:
https://www.headspace.com/headspace-meditation-app
Note: This web page is constantly being modified, so please return for additional info. & supportive links. Please contact us with any questions or concerns.
Alana Hamelin, RMT
