Reflexology

      According to the Reflexology Association of America, reflexology is defined as a non-invasive, complementary practice involving the use of alternating pressure applied to reflexes within reflex maps of the body located on the feet, hands, and outer ears. ABOVE are reflex maps of the hands and feet. You can see different areas of the body are labeled in various places. These maps guide a Reflexologist, so they know where to apply the alternating pressure depending on the area of the body affected. The idea is that every organ, gland and part of the body has a reflex point on the feet, hands, or ears - sometimes multiples. The left foot, for example, represents the left side of the body, and the right foot the right side of the body. During a session, both sides will be treated to maintain a balance. It is thought that applying pressure to these reflex points can promote health in the corresponding area. First introduced in 1915 as Zone Therapy, Reflexology is now a very popular alternative medicine. It can be used to treat all of the following:

• Stress and stress-related conditions
• Tension headaches
• Digestive disorders
• Arthritis
• Insomnia
• Hormonal imbalances
• Sports injuries
• Menstrual disorders (PMS, cramps, etc)
• Digestive issues (ie. constipation)
• Back pain

      Most people say that a session is very relaxing and very few experience any pain. If, however, one of the reflexes corresponds with an organ or part of the body that is in need of treatment or rebalance, that reflex may be tender when pressure is applied. 

      If you are interested in learning more about reflexology or experiencing the possible benefits firsthand, please call us at Agape at (319) 277-3166.

      

Why Drink So Much Water?

Do you make this common mistake?...
Waiting until you are thirsty before taking a drink of water.  Thirst isn't an early signal of water needs; it's a warning sign that you're already dehydrated and need to drink fast.

By the time you feel thirsty you have already lost over 1% of your total body water!  Some subtle signs of dehydration include dry lips, dark colored urine, muscle or joint soreness, headaches, crankiness, fatigue and constipation.  More serious complications caused by extreme dehydration include seizures, permanent brain damage, or even death.

Your body is approximately 60-74% water.  Muscle tissue is made up of about 65% water, whereas fat tissue ranges from 10% to 40% water.  Water plays a variety of roles in your body and because of this it is important to consume adequate amounts on a daily basis.

Transportation:
Transportation is one of water's most important functions in the body.  The water in your blood helps to transport oxygen, nutrients and hormones to the cells.  Water also helps transport waste for excretion.

Body Temperature:
Water helps maintain body temperature.  When your body gets too hot, the water in your blood absorbs the heat from the core of your body and transports it to the surface of the skin where it can be released as sweat.  When sweat evaporates it releases heat from your body and allows your internal temperature to remain steady.

Lubrication and Protection:
Water also acts as a lubricant for your joints and your eyes, as well as provides the basis for your saliva; which helps moisten your food so you can swallow it.  The fluid around your major organs is made mostly of water.  This fluid protects your organs from injury if you should fall or experience a major trauma.

Water Balance:
Water balance occurs when you consume the same amount of water as you lose.  When you are not in balance, you can become dehydrated.  You lose water through your urine, stools and sweating.  You also lose water through breathing and water evaporation.  In order to maintain water balance, it is important to consume enough water to replace what was lost during the course of a day.

Recommendations for intake:
Standard guideline-adult women should aim to consume at least 9 x 8 ounce cups of water a day.  Adult men should aim to get 13 x 8 ounce cups a day.  Remember the more active person will need more water to replace what was lost through sweat.  For instance, if you lose 1 pound of water through sweat in a workout you need more like 24 ounces of water to appropriately replace what was lost.

Water is a survival staple for the human body and it's importance is of the utmost importance to help keep your body operating optimally.

Drink up!
Mary
Agape Physical Therapist Assistant and water lover!

Carpal Tunnel

     Carpal Tunnel Syndrome occurs when the median nerve (the nerve that goes from the forearm into the palm of the hand) becomes compressed. The carpal tunnel is a passage in the wrist where this nerve, along with tendons and ligaments pass through to the hand.

     When tendons become inflamed, they may cause this tunnel to narrow, which can cause numbness, tingling, burning, or pain in the palm of the hand, thumb, and sometimes even the forearm. In managing carpal tunnel syndrome it's important to think of your nerve in the tunnel as a hose. If you bend a hose, it becomes kinked and doesn't work properly. Similar to that, if you constantly have your wrists bent or have done repeated motions that have caused inflammation, the nerve will be pinched (even more so if your tendons are inflamed), and you will experience pain. Keeping wrists in a more neutral alignment is very helpful. It is difficult, however, for some people to naturally keep their wrists neutral, so wearing splints may be beneficial. This will keep the carpal tunnel as open as possible and prevent compression of the median nerve. 
     Icing the wrist for 10-15 minutes at a time has also shown to be helpful in managing pain caused by carpal tunnel syndrome. The following exercises are great for stretching and strengthening the wrist (As always, consult your doctor or physical therapist before performing these exercises to make sure they are appropriate for your situation). 
     Lastly, it is extremely important to listen to your body. Try to learn the signs and be able to recognize when enough is enough, and take a break BEFORE the pain starts. Resting your wrist allows your muscles to relax, opens up the tunnel and prevents the condition from worsening.

Healthy Recipe: Red White and Blue Happy 4th!

 Mini Berry Cream Pies

Ingredients

• 1/4 cup whipping cream
• 2 teaspoons sugar
• 1/4 cup nonfat vanilla Greek yogurt
• 15 frozen mini phyllo cups (1.9-ounce package)
• 15 fresh blueberries
• 15 fresh raspberries

Preparation

1. Beat cream in a small bowl until soft peaks form. Add sugar; beat until stiff. Fold in yogurt. Divide the yogurt cream among phyllo cups, keeping the cups in their plastic tray. Top each with 1 blueberry and 1 raspberry. Serve immediately, or chill for up to 4 hours.

Tips & Notes

• Make Ahead Tip: Chill for up to 4 hours.

Nutrition

Per serving: 33 calories; 2 g fat ( 1 g sat , 0 g mono ); 5 mg cholesterol; 3 g carbohydrates; 1 g added sugars; 1 g protein; 0 g fiber; 11 mg sodium; 7 mg potassium.

20 Tips to Improve/Maintain Joint Health

1. Lose weight: It's obvious that carrying extra pounds around all day can unnecessarily stress your joints, especially your knees, hips, and ankles

2. Lose the stilettos: A 3 inch heel stresses the bones in your foot seven times more than a 1 inch heel along with putting extra stress on your knees

3. Change positions: Try to avoid sitting or standing in one position for too long. It's good to get your joints moving to keep them lubricated

4. Use proper lifting mechanics: This will greatly diminish the stress put on your vertebrae

5. Increase calcium intake: Build your bones up to be strong

6. Choose water: instead of soft drinks as those tend to decrease bone density

7. Be colorful: Eat a variety of fruits and vegetables. If you eat some of every color, you'll be set!

8. Go fishing: Really, you just need to eat it, whether you catch it in a lake or in the frozen foods section. The omega-3 fatty acids are shown to be beneficial to joint health

9. Oranges: Vitamin C has been shown to decrease risk of osteoarthritis 

10. Take a vitamin: This is a great way to get the nutrients that your diet may be lacking, and a balanced diet is essential for overall body health

11. Exercise: Especially weight bearing activites. They are shown to improve bone density and reduce the risk of osteoarthritis

12. Go for a swim: If you are already experiencing joint pain, don't just stop moving. Swimming is a great way to keep your synovial fluid moving around, so you don't get stiff, while not having to bear the weight of your body

13. Warm up: Take at least five minutes to give your muscles and joints a chance to warm up before you go all out in your exercise...even if it seems unnecessary

14. Yoga: Yoga will help keep you limber while still being low impact, and it's a great de-stressor

15. Listen to your body: If you have pain in your joints for more than two hours after exercise, it may be time to go see a Doctor

16. Don't ignore the core: Your core muscles are very important for balance. As you get older this is especially imporant. Keep it strong to prevent falls. Your hips, wrists, and knees will thank you.

17. The buddy system: Find a workout buddy who will help you be accountable to keep excess weight off and to keep you moving AND encourage you

18. Stretch: Stretching helps to increase your range of motion in your joints

19. Take a break: Stress and pain have been linked for years, so take time away to de-stress and keep pain at bay

20. Quit smoking: Smokers are at higher risk for fractures than non-smokers