Can Massage Help Me Sleep?

Absolutely!  If your child couldn’t sleep, what would you do? You would probably stroke his or her head or rub their back because massage is a natural and instinctive way to soothe and relax.

Massage Therapy Promotes Relaxation

All of us have an autonomic nervous system comprised of two parts: the parasympathetic and sympathetic. The parasympathetic balances the sympathetic. When you have a massage, the parasympathetic is activated and thus allows your body to relax. When you are stressed, the sympathetic is activated and you will feel the urge to fight or flight. So if stress and tension are the reasons why you are not sleeping very well, you might be relieved to know that one of the benefits of massage therapy is improved sleep patterns.Some people even fall asleep while having a professional massage.

Common Sleep Disorders

A sleep disorder can seriously affect your quality of life, whether you have sleep apnea, restless leg syndrome, narcolepsy, or the more common sleep disorder, insomnia.

Proper alignment of the skeleton is also crucial for maintaining healthy bones and hips throughout life. Pilates and yoga are excellent for alignment.

Reduce phosphate consumption. Phosphate consumption directly interferes with calcium absorption. Eliminate cola and root beer drinks, which have a high phosphate content.

Quit smoking and cut back on alcohol. Since smokers, along with women who consume two or more alcoholic drinks daily, are at the highest risk for osteoporosis, women should refrain from smoking and limit alcohol intake.[4]

Limit caffeine. Caffeine increases the rate at which calcium is lost in the urine. Daily intake should be limited to no more than the equivalent of the amount of caffeine found in one to two cups of coffee. [5]

Decrease stress hormones. If you are depressed or under chronic stress, get help. Depression increases the risk for osteoporosis. The stress hormone known as cortisol is higher in depressed or chronically stressed individuals, and over time, this hormone results in bone (and skin) breakdown.

Vitamin D. According to Michael Holick, M.D., Ph.D., Chief of Endocrinology, Metabolism and Nutrition at Boston University School of Medicine, blood levels less than 20 ng/ml can greatly increase your risk of osteoporosis [6], while the lowest average blood concentration for vitamin D that demonstrates fracture reductions is equivalent to 30 ng/ml. [7] Consuming adequate levels of vitamin D is associated with lower risk of hip fractures in postmenopausal women, according to research from Brigham and Women’s Hospital and Harvard Medical School. [8] Take at least 2,000 IU of vitamin D per day [9], aiming for an optimal level of 40-100 ng/ml.

Beta-carotene. Take 25,000 units per day (15 mg). Beta-carotene is converted into vitamin A in the body. Vitamin A promotes a healthy intestinal epithelium, which is important for optimal absorption of nutrients, and it also promotes strong joints. It is found in abundance in yellow and orange vegetables such as acorn squash and carrots and also in dark green leafy vegetables.

Natural progesterone. Progesterone’s role in bone metabolism is well documented but frequently overlooked.[10] I recommend one-quarter to one-half teaspoon of two percent cream daily on the skin.

Vitamin C. This nutrient assists in collagen synthesis and repair (in bones and skin). The recommended dose is 2,000 mg per day. [11] The work of Dr. Linus Pauling suggests that optimal vitamin C intake should be much higher than we’ve been taught. An orange provides only 60 mg per day, but Dr. Pauling’s evidence is quite convincing that vitamin C is beneficial and has no side effects at levels around 2,000 mg per day or even more.

Magnesium. Though calcium gets all the credit when it comes to bone health, magnesium is equally important. Magnesium is a constituent of bone and is essential for several biochemical reactions involved in bone building. A diet low in magnesium, the norm for the standard American diet, and relatively high in calcium actually contributes to osteoporosis. Though blood levels of magnesium are often normal, this is misleading. A more accurate test is red blood cell magnesium, which is often low in cases of depression and fatigue. Overconsumption of processed food is usually the culprit in magnesium deficiency. This nutrient is found in organically grown vegetables, whole grains, sea vegetables and meats such as turkey. I recommend a magnesium supplement daily at a dose of 400 to 800 mg per day, depending upon the quality of your diet. [12]

Manganese. This nutrient should be supplemented in the form of manganese picolinate. The recommended dose is 15 mg per day.

Calcium. Taking calcium without vitamin D is almost useless. That said, calcium supplementation is valuable. Take 1,000 to 1,500 mg per day in the form of aspartate, citrate, or lactate. You can take less if you obtain significant amounts from your food. Despite widespread promotion of the antacid Tums as a way to obtain needed calcium, better supplements are available. Although the calcium carbonate found in Tums has been shown to increase bone density, it also exerts an alkalizing effect on stomach acid, thereby inhibiting calcium absorption and increasing the risk of kidney stones.[13]

Boron. Boron is a trace element found in fruits, nuts and vegetables. It has been found to reduce urinary calcium loss and to increase serum levels of 17-beta estradiol (the most biologically active estrogen); both of these effects help bone health. The minimum daily dose of boron needed (2 mg per day) is easily met with a diet rich in fruits, nuts and vegetables; supplements can be taken up to 12 mg per day. [14]

Your bones and skin were designed to support you for life. With a little help from you, they can do just that!

A mother puts sunscreen on her daughter’s back while sunbathing on a German beach in a file photo. According to Dr. Richard Haber, head of the division of dermatology at the University of Calgary and a specialist in pediatric dermatology, sunscreen remains a safe and effective way to protect kids from dangerous UV rays.

Photograph by: AFP, Getty

When Karin Mossman heads outdoors with her young family, she mentally runs through her list of must-haves. Jackets? Got ’em. Hats? Check.

Sunscreen? Probably not.

“I’ve made a decision to avoid using sunscreens as much as possible to almost not at all,” says the Calgary mother.

Mossman used to rub sunscreen on her children whenever they played in the sun. But over the past few years, she’s adopted a more measured approach — using sunscreen rarely, only when “absolutely necessary.” A day of swimming, for instance, might warrant sunscreen.

She relies on shade, hats and clothing to protect her family from the sun’s rays. When she does use sunscreen, she chooses products that are as natural as possible.

“Generally speaking, I’ve decided to err on the side of caution with respect to sunscreens,” she says.

For parents, slathering sunscreen on their kids isn’t as simple as the “more is better” message that was de rigueur just a decade ago.

Although many instinctively reach for the sunscreen, some say they are concerned about the safety of sun lotions and gels. There’s been a spate of conflicting reports over the past several years: some claim that sunscreen ingredients might elevate cancer risk, others suggest that sunscreens inhibit vitamin D production.

This past week, the sunscreen debate got hotter in the United States.

The Environmental Working Group — a U.S. non-profit environmental research and advocacy organization — issued a highly critical report on sunscreens.

The group recommended only 39 of 500 — eight per cent — beach and sport sunscreens on the U.S. market this year.

Most sunscreens failed to meet the group’s standards because the manufacturers either exaggerated SPF claims or the sunscreen contained suspect ingredients, the group found.

The chemicals in question include a vitamin A compound called retinyl palmitate, which is found in 41 per cent of U.S. sunscreens, and oxybenzone, the report found.

Mossman says she worries about potentially toxic ingredients in sunscreen lotions. She complains that not all the ingredients are listed on the packaging.

So what should Canadian parents do to safely guard their kids from the sun?

According to Dr. Richard Haber, head of the division of dermatology at the University of Calgary and a specialist in pediatric dermatology, sunscreen remains a safe and effective way to protect kids from dangerous UV rays.

He gets many questions about the safety of sunscreen from parents. His repeated response: “There’s no question — sunscreen reduces risks of UV skin damage. We suggest wearing a sunscreen of 30 or higher, stay in the shade, wear a hat and a T-shirt.”

Some advocacy groups have expressed concern about the oxybenzone, often used in sunscreens because it absorbs both UVA and UVB rays, and retinyl palmitate.

For both compounds, the research has been limited to basic laboratory studies and there is no evidence linking them to cancer.

According to the Canadian Cancer Society, a small number of studies show that people who use sunscreen have higher rates of skin cancer than people who do not. However, scientists believe that people who use sunscreen spend more time in the sun than people who do not. The Canadian Cancer Society says it is “not concerned at this time about oxybenzone in sunscreen.” They advise staying out of the sun whenever possible and using a sunscreen of SPF 15 or higher.

What to look for in a sunscreen:

When it comes to choosing a sunscreen for children, Haber recommends looking at three things: whether the product is organic or inorganic, the sun protection factor (SPF) number and the ultraviolet ray protection.

All sunscreens fall into one of two categories — inorganic or organic. It’s easy to spot the difference: if a lotion rubs on clear, it’s probably organic; if it goes on a chalky white or bright neon, it’s most likely inorganic.

The organic sunscreens are not “organic” in the way we usually think of — vegetables that are grown without pesticides, for instance. When it comes to sunscreen, organic refers to products that absorb ultraviolet rays. These clear lotions are made from a range of organic molecules that form a barrier that can absorb harmful rays.

Inorganic sunscreens work differently. Because they are opaque, they block out the sun’s rays.

Haber suggests using inorganic sunscreens for children between six to 12 months because they don’t penetrate the skin.

The next thing to look at is the SPF number. Remember when higher meant better? That’s no longer the case. Today, many sunscreens are sold as SPF 60, 70, even 100. But those numbers exaggerate the product’s protective factor, says Haber.

The SPF scale curves steeply, so there’s not much increased benefit to sunscreens beyond 30.

An SPF of 15 provides roughly 93 per cent protection from UVB rays, while an SPF 30 offers 97 per cent. Beyond 30, the improvements are negligible — an SPF of 50 hovers around 98 per cent protection.

“An SPF higher than 50 produces a false sense of security,” he says.

He suggests using a sunscreen with an SPF between 30 and 50.

Finally, check the amount of ultraviolet ray protection your sunscreen provides. In Canada, the SPF number only refers to the amount of protection from ultraviolet B (UVB) rays — the rays that cause burns and are the most likely to cause cancer.

But ultraviolet A rays (UVA) are also carcinogenic and should be avoided. Check the labels on your sunscreen to ensure that it blocks both UVA and UVB rays, the Canadian Dermatology Association advises.

How much sunscreen is enough?

We need far more sunscreen than most of us use, says Haber.

The laboratory tests used to measure SPF are based on an application of two grams per centimetre squared. That’s a lot of lotion — equating to about one full shot glass worth per person every two hours. Use less and your sunscreen won’t provide the advertised SPF.

“One bottle for a family of four certainly isn’t enough for a beach vacation,” says Haber.

Sunscreen and vitamin D

Many reports have come out in the past few years touting the benefits of vitamin D. It strengthens our bones and muscles and may reduce some cancers.

The body uses sunlight to produce vitamin D. So will wearing sunscreen prevent adequate vitamin D production? The experts, including the Canadian Dermatology Association and the U.S. National Institutes of Health, say no.

Sunscreen hampers vitamin D production minimally — certainly not enough to warrant unabashed sun exposure. The body only needs a little sun to produce adequate amounts of vitamin D. A few centimetres on an arm or a shoulder for 15 minutes a few times a week is sufficient, says Haber.

“You can get adequate vitamin D through supplements rather than sun exposure. That’s what most dermatologists recommend. It’s a win-win situation. Why subject yourself to the sun, a carcinogen, to get your vitamin D if you can get it safely?” he asks.

Labels

Canada lags behind Europe and Australia when it comes to the labelling on sunscreens. In Europe, all sunscreens are labelled with indicators for both UVB and UVA protection. In Canada, only a UVB label is required. And in Australia, sunscreens can’t be marketed with specific SPF numbers above 50; they can only be labelled as ‘50+.’

“Certainly, the Canadian Dermatology Association would like to see that change here in Canada. I think it will within the next few years,” says Haber.

Read more: http://www.montrealgazette.com/health/Studies+heat+debate+over+sunscreen/3090665/story.html#ixzz0poHZuGhA

 iStock

Some skin creams formulated to eliminate age spots and freckles contain a dangerously high level of toxic mercury that can cause kidney damage, according to an investigation by the Chicago Tribune.

The newspaper found that six out of 50 skin-lightening creams tested by a certified lab contained amounts of mercury that broke U.S. federal law. Five of the creams had formulas that had 6,000 parts per million of mercury — enough to cause kidney damage.

The products tested were purchased in a variety of stores, including grocery stores, beauty supply stores, salons, herbal medicine shops and on the Internet. The products were manufactured in Lebanon, China, India, Pakistan and Taiwan.

Click here to see a complete list and pictures of the six creams.

Mercury in skin creams was banned in 1990 by the Food and Drug Administration, but the investigation shows that products are rarely tested and still readily available.

Dr. Jonith Breadon, a Chicago dermatologist, often treats patients who want to lighten their skin. “I’m shocked and speechless,” Breadon said. “I just assumed since (mercury) was banned in the U.S., it never got in. But clearly that isn’t true.”

The FDA told the Tribune that fewer than 500 inspectors with the agency are available to review imported products, making it close to impossible that every product can be thoroughly checked. “It is likely that things get past us,” Ira Allen, an FDA spokesman said.

Retailers selling the mercury creams said they would remove them from the shelves, and two distributors are discontinuing them.

Mercury is absorbed through the skin rapidly, and toxic poisoning from mercury can range from blurred vision and trouble walking to shutting down organs and in severe cases, death.

We all know that sunbathing and indoor tanning are dangerous habits that can lead to harmful consequences.  Indoor tanning is a proven human carcinogen and we’ve all seen the leather-like results that too much tanning can have on your skin. In a culture that places an importance on looking your best, the emphasis on tanning can be a dangerous message. This May, is Skin Cancer Awareness Month. If you are a sun-worshipper, make it a point to learn preventive measures against the harmful rays of the sun from your Aesthetician and favorite spa.

Indoor tanning isn’t the only danger; too much time at the beach, pool or anywhere outdoors can lead to dangerous results.  More than one million cases of skin cancer are diagnosed annually making it the most common form of cancer in the U.S.  Even more disparaging news - up to 90 percent of the visible changes commonly attributed to aging are caused by the sun.  It’s time to be proactive about sun protection and my goal is to help you find products and treatments aimed to prevent and repair sun damage.

It is very important to have regular screenings and arm yourself with the tools offered at spas to protect yourself.  It’s  critical for teens to hear about the harmful effects of the sun at an early age, and a licensed Aesthetician and the spa is the perfect place for them to learn how to properly care for their skin.”

“Skin Cancer Awareness Month is a great opportunity for everyone to think about their skin and how to protect it,” said Dr. Brent Bauer, director of the Complementary and Integrative Medicine Program at the Mayo Clinic. ”It’s especially important if you have increased risk factors for skin cancer such as fair skin, a history of sunburns or lots of moles.”  

So what are you waiting for?  Kickoff your summer with your skincare fitness plan.  Always put on sunscreen every day even in winter, wear sunglasses, drink plenty of water, and wear a wide brimmed hat at the beach.  Re-apply sunscreen every few hours and remember Skin Is In!

Did you know that living organisms coordinate their biological and physical activities within the earth’s 24-hour cycle?  You probably have heard the term Circadian Rhythms which are caused by the earth’s rotation around the sun.  Our internal biological clock is responsible for all of our cellular activities.  These activities include repair, regeneration, breaking down old cellular components, and eliminating waste and regrowth of our skin.

Do you know what time your skin has maximum moisture levels?  Noon.  Do you know what time your skin loses the most amount of water?  Between 10:00 PM and Midnight.  During the day our skin is constantly adjusting to the environment and activities that we expose it to as well as our internal systems.  At night, between the hours of 9-11, the body’s repair system is stimulated to produce collagen and elastin.  Collagen and elastin are essential for healthy, glowing, and youthful skin.  Moreover, research indicates that the skin’s greatest absorption factor coincides with this activity.  It is important to use products that are specifically designed to take advantage of these nocturnal repair mechanisms, working with your body to repair your skin and help remove signs of aging.   

During nighttime our bodies are producing enymes collagenase and elastase.  As we get older these enzymes are very active sometimes so overactive that they destroy the supportive tissue of the skin.  Thus, it is important that you use products to help combat these damaging enzymes.  However, the end result is well worth it, healthy, glowing and radiant skin.  Because we at Bora Bora Body know that Skin Is In!

The skin is subject to both external and internal insults every second of the day, chemical and physical.  Psychological insults such as fear, anger, hate and chemical stress. Stress is defined as any force that when applied to a material changes its physical characteristics.  Stress in medical terms means the sum total of all biological phenomena resulting from any adverse external infulence including damage and defense.

Stress is a biologically negative force.  This is a key concept because it is at heart of any skin care program.  We need to protect our skin from stress and repair the damage caused from it.  All skin care products,excluding make up items, must relate in some manner to this concept, or they have no function.

In summary, the skin plays a vital role in maintaining equanimity.  In our modern busy world, the skin is often forgotten or neglected causing it to age before its time.  Amazingly, it continues to be our silent, unconditional friend always accommodating and protecting so that we can carry on with our busy lives.  However, it is never to late to start a proper skin care program.  Start with a basic moisturizer with an SPF of at least 15.   Your at home  skin care fitness plan for your skin is the first step in re-claiming your skin, having a healthy glow, and stopping the signs of aging.

Bora Bora Body is a blog dedicated to aesthetics, skincare, massage, yoga for living, and wellness.