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, .;y : -Slf ; Health Photo Media Bakery by BETH ANNE Bl Ac k The Benefits of Massage Many people think of a massage as an expensive, indulgent luxury. However, enjoying a massage has become more commonplace, and stud ies show that it provides many health benefits. "Research has suggested that massage is an excellent technique for relaxation that improves the body's response to stress," says Dr. Lee Litvinas, who integrates alternative therapies with conventional health care in Charlottesville, Va. (pop. 45,049). The power of massage lies in its ability to improve immune function, stimulate muscle tissue, and encour age blood flow through key areas of the body. Proper blood flow revives sore muscles and relieves pain, espe cially in the neck, shoulders and lower back. People have discovered that massage can help a wide range of medical conditions, including anxiety, circulatory problems, depression, headache, insomnia, sports injuries and all types of stress, Litvinas says. Massage returns the body to its normal state (homeostasis) and repairs the chemical imbalanc es caused by stress. "Studies show that massage decreases certain stress hormones," he explains. While it's easy to see why massage can be relax ing, some people feel uneasy about disrobing in front of a complete stranger. Fortunately, there are simple steps to help you make the most of your mas sage experience. Denise Logsdon, a certified massage therapist based in Louisville, Ky., provides these tips: • Be honest when completing the health form prior to the appointment. Some medical conditions such as pregnancy and varicose veins require cer tain considerations. • The office or clinic should be clean at all times; fresh sheets and blankets should always be available. • Expect the massage therapist to treat you with respect at all times. You should have privacy when disrobing and while positioning yourself on the mas sage table. • If you are uncomfortable about disrobing completely, wear gym shorts or keep your underclothes on during the massage. • Do not expect the massage therapist to judge you about your body, cellulite or unshaven legs. The goal is to relax, so don't worry about those few extra pounds. • Select a qualified massage therapist. Thirty-seven states require licensing for massage therapists. Cre dentials may originate from massage school cer tificates, national certification or membership in the American Massage Therapy Association. • If an hour-long massage is too expensive, some mas sage centers offer 30-minute massages at a lower cost. • Let your massage therapist know about any pain you're experiencing so he or she can properly treat these areas. Always speak up about what you need, particularly if the pressure of the massage is too light or too deep. • Check your health insurance policy to see if it covers massage therapy. Some insurance plans maintain a list of massage therapists who give their policyholders a discount. If you’re looking for a local massage ther apist, the American Massage Therapy Association maintains a list of therapists who have met certain standards. Call (847) 864-0123 or visit www.amtamassage.org for more information Betbanne Black is a freelance writer in Dacula. Ga. Nurturing the Nurturer by KATHY PEEL Today s moms are extremely busy, with laundry, food preparation, house cleaning and keeping track of their family’s schedule. Many even hold down a full- or part-time job, or work as a volunteer in the community. So the real challenge for women is carving out time each day for self-care. But taking time daily to nurture your self pays off in many ways. You have more energy. Your body bounces back quicker from minor illnesses. You feel better about yourself and have more emotional strength to weather life's storms. Finding time for self-care is not as hard as you might think. There are plenty of nurturing things you can do for yourself, even if you only have a few minutes. You can . . . • Give yourself a mini-facial. • Read a chapter in an inspirational book. • Slice some raw veggies and store them front and center in your fridge so they’re easy to grab. • Walk around the block. • Take your vitamins. • Do some crunches while you're watching the news. • Climb the stairs instead of riding the elevator. • Make an appointment for a mammogram. • Sign up for the kick-boxing class your friend has been raving about. • Make a list of things you are thankful for. • Fill a pitcher with water and float some lemon slices in it. Every time you walk into your kitchen, drink an 8-ounce glass. • Do online research to learn about adult education classes offered at a local college. • Play soothing music and give yourself per mission to close your eyes and rest for a few minutes. Kathy Peel is founder of Family Manager Coaches, lasam more at wtcw.familymanager.com Rate This Story How did you like this story? Log on to www.americanprofile.com/rate Page 4 •American Profile