Look at that red thumb!  And those finger tips!

I was surprised to see this image and learn that these areas are often missed when washing hands.  Hand-washing is one of the best ways to keep from getting sick and spreading illnesses.  You can reduce the spread of disease by studying the red and orange areas in this image and making sure you wash those areas well.  Below are hand washing tips from the Centers for Disease Control and Prevention (CDC). (1)


How to Wash Your Hands (I included the obvious, like using soap, but highlighted what might not be as obvious):

• Wet your hands and apply liquid, bar, or powder soap.

• Rub hands together vigorously to make a lather and scrub all surfaces:  including thumbs, finger tips, back of hands, and between fingers.

• Continue for 20 seconds! It takes that long for the soap and scrubbing action to dislodge and remove stubborn germs. Need a timer?  Imagine singing “Happy Birthday” all the way through – twice! (Or have fun with it and come up with your own 20 second song, poem, self-affirmation or recitation.)

• Rinse hands well under running water.  (If your hands touch the basin at any time, start from the beginning.)

• Dry your hands thoroughly using a paper towel or air dryer.

• If possible, use your paper towel to turn off the faucet.

Don't let YOUR thumbs be disease vectors!  Be a good hand-washer.  And pass this on so everyone you know has clean thumbs, too!


(1)  CDC brochure, An Ounce of Prevention Keeps the Germs Away

(2)  www.scienceprofonline.org

As you might imagine, I see many clients with low back pain.  Massage therapy tailored to each client's specific condition and focused on the back pain can make all the difference in the world.

A recent article from the University of California's "Berkeley Wellness Alerts" discusses self-care for low back pain.  The bullet points below are direct quotes from the article:

• Low back pain is an almost universal problem. It usually goes away after a few days, but in about 10 to 20 percent of people it becomes chronic.

• Weak muscles in the back and abdomen as well as lack of exercise can be contributing factors, and the risk increases as you get older.

• Try ice or heat. Either or both may help.

• Bed rest is not a good idea—there is plenty of evidence that it often makes low back pain worse. If the pain keeps you from moving, it’s okay to stay in bed, but only for one or two days at most. Resume walking and other activities as soon as possible.

• Exercise, such as walking, swimming, stretching and gentle yoga, may ease pain. A regular exercise program can help prevent back pain. There is evidence that exercises focusing on the core muscles in the abdomen and lower back can be helpful.

• Professional massage can be helpful. In a large study in the Annals of Internal Medicine in July, two-thirds of people with low back pain who received either Swedish (relaxation) or “structural” massage for 10 weeks reported substantial improvements that lasted for several months.

• Call your doctor if you think you have injured your back, if after two or three days you are not improving, or if your pain is severe or radiating. Numbness, tingling, weakness in the limbs, bowel or bladder problems, nausea, fever and vomiting are other signs you need help.

Those are points I picked from the article.  If you want to see the whole thing, go here.

Let me add that having a regular schedule of massage (for example, once every two weeks or once a month) can also be effective in preventing low back pain.

You don't have to accept low back pain and suffer days or weeks of limited activity and the associated mental/emotional anguish.  Live life fully.  Take care of yourself.  Let massage be part of your self-care.

Did you know that
food bits are left on your tongue after you eat and that the bits just sit there and decay and create an odor?

Gross, huh?



According to the American Dental Association, "a major source of bad breath in healthy people is microbial deposits on the tongue, especially the back of the tongue, where a bacterial coating harbors organisms and debris that contribute to bad breath." (1)  There are other sources of bad breath, of course, such as rotting teeth and some medications.  But for most of us, the origin of and solution to bad breath is simple.  "Some studies have shown that simply brushing the tongue reduced bad breath measurements by 70 percent." (1)

To clean your tongue, you can use your toothbrush to brush your tongue or you can use a special tool called a tongue cleaner.  This is a U-shaped piece of thin metal made to gently scrape the tongue after you've brushed your teeth.  It is a very easy to use and safe tool.  The only draw back is the tiny extra step of cleaning it off and having a convenient place to store it.  (You might be amused to examine the tool before you wash it off.  At the very least, it's informative!)

Being the daughter of a dentist, I would be remiss if I did not also promote brushing after every meal and flossing once a day.  This not only saves you from bad breath but also keeps your teeth and gums healthy.


(1) "what you should know about bad breath", ada.org

Photo by Jennifer Leigh at Wikimedia Commons with this license.

(BTW, a cat's mouth is cleaner that a human mouth.  I hear it's because cat saliva has a unique component that acts as a detergent.  This helps them when they clean themselves and it may help destroy germs.)

This post is not a comprehensive discussion of the connection between gluten and joint pain.  My intention is to merely offer a path of inquiry to those who experience arthritis or joint pain and who want to avoid medication.  The best resource for answers on this subject is a qualified allergist or nutritionist who can help you adopt a healthy gluten-free or low-gluten diet.

Some people don't digest gluten well and this can cause an array of problems.  The problems can range from mild and intermittent to life threatening...from an allergy to gluten to Celiac Disease.  I am using the term "sensitivity" to address the wide spectrum.

A person who has a gluten sensitivity has difficulty digesting the protein in gluten.  This problem occurs in the intestines and causes the immune system to kick in, and this results in inflammation.  This inflammation varies from person to person and can occur in joints, but also can affect the gut and other body systems.  If your joint pain is caused by a gluten sensitivity, reducing or eliminating gluten in your diet can bring amazing results.

Gluten occurs in many common grains and their derivatives, including bread, pasta, many processed foods and even beer!  See here for gluten and gluten-free foods.

Anecdotally, I have met people who have had all or most of their arthritis joint pain go away after they eliminated gluten from their diet.  Scientifically, the medical arena is starting to pay more attention to this problem.  One study showed a gluten-free vegan diet improves the signs and symptoms of rheumatoid arthritis. (1)

If you have joint pain and want to explore a medicine-free solution, look into the possibility of gluten being the culprit.  A good place to start on the internet, I think, is this article on WebMD.  There are organizations, websites, cookbooks and cooking classes catering to the gluten sensitive population.   Also, be sure to talk to a medical professional if you get serious about exploring a gluten sensitivity.  There are many causes of joint pain, of course, but a thorough search for the root cause just may keep you off medicine and pain free!



(1) published by National Institutes of Health at this link.

photo credit:  Julie Kertesz at Wikimedia Commons with this license

Inhaling through the nose has some fairly obvious benefits:  air passing through the nose is filtered, humidified and heated on it's way to the lungs more than when inhaled through the mouth.  Scientists have discovered an additional benefits to nose breathing:  it can lower blood pressure,  enhance the uptake of oxygen in the blood, and might help ward off certain illnesses.

How can something as simple as breathing through your nose make such a difference?  The answer is Nitric Oxide (NO).   Nitric oxide is not the same as Nitrous Oxide (N20), the sedative also known as Laughing Gas.   Nitric oxide (NO) is a vasodilator gas produced in the paranasal sinuses and is excreted continuously into the nasal airways of humans.  (Vasodilators widen blood vessels and thus lower blood pressure.) This NO reaches the lungs with inhalation, especially during nasal breathing. (1)

Another effect of inhaled nasal-NO is the relaxing of the bronchioles (small airways in the lobes of the lungs).  This enhances airflow, thus increasing oxygen exchange into the bloodstream. (2)

Nitric Oxide is well known for it bacteriostatic effects.  That is, it inhibits the growth of bacteria.  This suggests that nose inhalation may aid in the maintenance of sterility in the human paranasal sinuses.  (3)

Whether you are working at a computer, holding yourself in a strenuous yoga pose, or recovering between sprint intervals, it will serve you well to breathe through your nose.

    ---------------------------------------------------------------

My next post will be published the week of November 7.  In the meantime,  let me know if you have any suggestions for posts....and keep breathing through your nose.


(1) "Inhalation of nasally derived nitric oxide modulates pulmonary function in humans", study cited on Wiley Online Library

(2) "Science of Systema- Inhale through your nose", Alberto Nacif

(3) "High nitric-oxide production in human paranasal sinuses", study cited on webofknowledge.com

The importance of having good muscle strength and range of motion in the feet should not be overlooked.  Stretching and strengthening exercises for the foot (and ankle) can reduce the risk of falls by older people.  (1)

Walking, running, climbing stairs (and other daily movements) with stiff toes over a prolonged period of time will cause other muscles and joints to overcompensate for that loss of foot mobility.  Among other things, it can lead to Achilles tendonitis and knee pain.  Also, a supple foot has the sensitivity to convey subtle information about body-weight shifts to the brain, which will use it to correct and fine-tune it's balance responses as we move about on our feet.  (2)

In my massage practice and the yoga classes I attend, I see a wide variety of foot fitness.  I see some people with very flexible feet and impressive maneuverability.  I also see some people with very stiff feet.  One of the main range of motion limitations I see is at the base of the toes where they join the foot, most notably at the big toe.  Ideally, one can have the toes extended (toes pointing upward) at that joint at almost 90 degrees.  When I see a maximum angle of about 45 degrees or less, I get concerned.  This inflexibility can prevent a full stride in one's walking and running gait.  If the stiffness is not addressed, it will likely only get worse and can cause more problems down the line.


Doing foot exercises and stretches is one of the easiest self-help things you can do.  These exercises can even be done while you watch t.v. or read a book!  You can gently manipulate your feet and toes into flexion and extension while you are in a seated position (a standing position is also good).  You can use the floor and/or your hands to do this.  See this link for some good exercises.  Included in that link are some fun exercises using a golf ball, a small towel and some marbles.  (Regarding two of the illustrations:  For the golf ball exercise:  I don't like that they show a pointed foot...looks uncomfortable to me.  Your foot doesn't have to be pointed.  Just be sure to not use so much pressure that you feel pain. For the towel exercise:  I am familiar with this exercise being done with the heel in contact with the floor and scrunching the towel with the toes.)  As with any exercise, if your body is not used to it, it will take some time to get good at it.  Be patient and take note of your progress over time.  If you have any questions about these exercises, please feel free to contact me.

There is a nice stretching move you can do for your toes that is not included in the link above:  Stretch the toes gently away from each other by inserting the fingers of one hand between the toes of the opposite foot. This is best accomplished while sitting with the left ankle crossed over the right knee and the right palm resting on the left sole, for example. Use the narrowest part of the fingers if toes are stiff; a bit of gentle squeezing and massaging can help loosen things up.  (2)

Your feet are your foundation.  Make it a habit to keep them in good shape.  Your older self will thank you.



(1)  a study in Journal of Gerontology,  "Foot and Ankle Characteristics Associated With Impaired Balance and Functional Ability in Older People"
(2)  Yoga Journal article on waking up the toes for improved flexibility and balance

photo credit:  Boris23 at Wikimedia Commons with this license.

Over the years, I have become more sensitive to caffeine.  Even decaf is often too strong for me.  This was sad for me because I love the taste of coffee.  I tried some coffee alternatives along the way but found them to be lacking in flavor or richness, and some of them made me feel bloated.   Then I discovered Teeccino!  How exciting for me!

Teeccino has the best all around flavor I have experienced in any coffee alternative.  The one I drink is the "French Roast, organic".  It is labelled as "Maya herbal coffee", "dark roast".  It comes packaged like ground coffee and can be prepared in a coffee maker, filter cone, or french press.  It is delicious iced!  It is available at co-ops in Minnesota.  I've purchased it at several of them in Minneapolis and at the co-op in Duluth.

This beverage is also good for coffee lovers who like that hot beverage after dinner but don't want the caffeine so late in the day.  The Teeccino makers give a little tip on how to mix your coffee with the Teeccino and gradually adjust the ratio until you've kicked the caffeine habit...if that's what you want.

Here is their website.

I highly recommend Teeccino for anyone who likes coffee but, for one reason or another, would like a great tasting coffee alternative.

Having a strong core is important to help us get through our work days and participate in sports with ease and comfort.  The "core" includes the back of our bodies as well as the front.  So, strengthening the core is not just doing abdominal exercises but  includes doing back exercises.

The cobra pose is a simple exercise that is excellent for strengthening the whole back, including the lower and upper back.  Done regularly, it also helps to increase the flexibility of the spine.

To do the pose, you will lay on a flat, firm surface with some cushioning.  A bed is too soft.  A rug, a yoga mat or exercise pad are good options.  Hard wood floors are fine as long as that is comfortable for you.

Here is a pretty good video of how to do the cobra pose (less than 2 minutes long).  Thanks to Pete Guinosso for posting it.  I chose this video because he gives details that I think are important and he doesn't go for the big dramatic arch.  For me, attention to details and alignment are more important than aiming for an impressive pose.

Some of the key things to keep in mind when doing the cobra are:

-press toes (toe nails) into the floor to keep you grounded/stable
-keep heels aimed toward ceiling for proper leg alignment
-gently tuck tailbone under
-keep abdominal muscles engaged (slightly tightened or pulled in)
-stretch the spine long (stretching it away from your hips)
-don't toss head backward; keep neck long and only slightly curved
-slide shoulder blades down the back and toward each other
-keep elbows in at the side of your body
-let your chest open and move forward (known in Anusara yoga as heart opening).

This pose should not strain your neck.  If you feel neck discomfort you might be arching your neck too much or holding too much tension in your shoulders.  To alleviate neck discomfort in this pose, try one of these tips:
-changing the tilt of you head by adding a slight tuck of your chin  -be sure to keep your shoulders down
-don't push your arms too straight, keep a bend at the elbows.

It also should not strain the low back.  If you feel discomfort in the low back be sure to:
-keep spine long and stretched away from pelvis and hips
-tuck your tailbone (gently) toward the floor
-draw your navel toward your spine (engaging your abs).

If theses tips on preventing strain do not take away the discomfort, I suggest not doing the exercise until you have a yoga instructor or personal trainer instruct you in person.

This pose is gentle enough that you can do repetitions of it or try increasing how long you stay in the pose (start with holding it for 15 seconds and then slowly...over days or weeks...work up to holding it for a minute) and it can be done every day.  As with all exercise, don't do anything against your doctors advice, especially if you are experiencing pain or recovering from an injury or surgery.

If you have any questions, feel free to post a comment or email me.

photo by Saleem Haleed at Wikimedia Commons with this license.

I'm taking some time off....so no health tip post this week.

But, I will leave you with this:
After I've been on the computer too long or have been reading too much news on-line, I spend some time at a warm-and-fuzzy inducing website.  It's especially good before bedtime.  I hope you enjoy it:


Cute Overload

Have a safe and happy Labor Day!

Photo: NOT from Cute Overload...but it is the type of thing you will see there.  They also have videos.

Photo IS by: Scotto Bear at  Wikimedia Commons with this license.

You might have heard it before, but I'll repeat it because too many people still skip this meal...


Breakfast is the most important meal of the day.


Our metabolism slows during sleep.  Eating breakfast kickstarts and speeds metabolism in the morning.  The American Council on Exercise says eating breakfast is important for weight loss.  People who skip breakfast tend to consume excess calories by eating more at lunch and dinner.  And it can't be just any breakfast.  Sweets and a lot of fats won't do.  Smart food choices are important for a weight-loss breakfast. (1)

As far as having good energy for the day, studies show that eating a healthy breakfast (as opposed to sticky buns and doughnuts) can:
-Improve your concentration and performance at work and in school
-Give you more strength and endurance to engage in physical activity.  (2)

So, please be good to yourself.  Take time for your wellbeing and eat a healthy breakfast.  It's an important element in making your day a good one! 
 
photo by Chilepine
(1) livestrong.com
(2) webMD