The New Year, Start Out with Your Quality of Life
Heidi Overman
Quality of life is valued, especially when we retire. We want to be able to retire and have a great quality of life. But what does that actually mean? Each person may have a different opinion as to what their quality of life looks like. Some may say that they want to be able to travel, others may say they want to be able to play golf, and others may just want to concentrate on their health and exercise or just to be able to play and spend time with their grandkids.
In fact, many prepare meticulously for their retirement so they can enjoy their years.
What can derail your quality of life? Chronic pain
No one prepares for chronic pain: chronic low back pain, chronic knee pain, chronic shoulder pain. Surgeries, injections, and pain medications just to be able to keep going. No one saw this coming. What can you do?
Massage can help with chronic pain and quality of life.
A regular massage can help with your quality of life and reduce chronic pain. I often have clients telling me that I am their last hope. They tried everything to help their body to feel better. They are desperate to feel better. Whether it be overall achy muscles, an injury, or pain from a fall or arthritis, they have tried physical therapy, chiropractic, medication, injections, supplements, and everything else.
Massage therapists are trained in anatomy, kinesiology, pathology, physiology of the body, and, more specifically, our muscles.
Some may get a massage and say it didn’t help them much.
First, one massage can help, but it won’t give you the long-term relief you are looking for.
Second, not all massage therapists work therapeutically.
Just a few of the benefits of massage, which pertain to chronic pain:
• Increases relaxation
• Lowers blood pressure
• Decreases stress and anxiety
• Increases mental clarity
• Improves quality of sleep
• Increases energy
• Increases feeling of well-being
• Opens trigger points
• Teaches tight muscles to release
• Helps oxygenate muscles and nutrients flow properly
• Keeps muscles flexible
How often should I get a massage to help my muscles stay flexible?
Everybody is different, and each person has different issues as to how often you should get a massage.
Age 40–50
• I feel fine: one per month
• High-stress job or some pain: two per month
Age 50–65
• I feel fine: one per month
• Small issues or some pain: two per month
• Chronic issues, want to get back to activity: one a week until resolved
Age 65 and over
• I feel fine: one per month
• Small issues or some pain: two per month
• Chronic issues, want to get back to activity: one a week until resolved
Take care of yourself.
If you are interested in a therapeutic massage, wellness retreats, or acupuncture, please call me for an appointment at 520-639-6987. My website is www.emptycupwellness.com, and I’m located at 10132 N. Oracle Road, Suite 160, Tucson, AZ 85704, in the business park just behind Fairfield Inn.
Self Care: A Great Way to Start the New Year
Dr. Rose Bricker
What is self care? Self care can be defined as the process of establishing behaviors to ensure well-being for yourself. Growing up in my family, I was told that it was “selfish” to put my needs first. I have learned that “Self Care” is not “Selfish.” Self care is extremely important!
When we put ourselves last, we often feel resentful, angry, disappointed, exhausted, and anxious. Self care can improve both our physical and mental health.
It’s really about making our physical and mental health a priority. Listed below are ways to prioritize yourself this year.
Ways to Provide Self Care
Set boundaries: Say no! It can be a full sentence. When we manage our time and energy, we just feel better, emotionally and physically.
Find a purpose: Discover what excites you; what brings you peace and joy. Have a reason to get up!
Define your values: When you know what is important to you, your thoughts, decisions, behaviors, and actions promote a sense of peace.
Make nutrition important: Healthy foods are essential and a major part of our physical and mental (brain) health.
Get quality sleep: Getting 7 to 9 hours of sleep allows our brain to repair itself.
Engage in exercise: Movement, such as walking, biking, hiking, and weight lifting, releases endorphins that enhance our mood.
Make social interactions a priority: Engaging with others releases “oxytocin, the love hormone.” Investing time and effort into healthy relationships makes a huge difference in our emotional well being. Acts of kindness are also beneficial to our emotional health.
Be grateful: Make a list every day of five things you are grateful for. When you identify and appreciate what you have, it brings you joy, meaning, peace, and contentment.
Start asking for and accepting help: When we have physical or emotional issues, it’s important to turn to others to help. This can allow the relationship to become deeper and more meaningful.
Develop a positive outlook: You have a choice in how you view the world and situations! Negative thinking can lead to unhappiness, depression, and anxiety.
Are you struggling with finding your joy and peace? Would you like to learn ways to have more peace and joy in your life? Please call me, Dr. Rose Bricker, for a 30-minute complimentary meet and greet appointment at 520-820-4079. I’m located at Blue Lemon Therapy, 2252 W Magee Rd. AZ 85742.