Empower Your Epidermis - Beware the Parabens

Parabens are hiding not only anti-antiperspirant and make-up
but shampoo, body wash, hand soap, and baby care products, too.

The integument - or skin- is the largest organ of the body, making up 16% of body weight. It is a physical barrier from the outside environment that encapsulates and protects the body. It contains sensory receptors that aid our perception of the environment and it absorbs and excretes substances to and from the body. That's right folks, your epidermis absorbs what you put on it - both the good and the bad.

Parbaens have been making plenty of news these days and for good reason. These chemical compounds are widely used as anti-microbial agents in cosmetics, skin care products, pharmaceuticals, and even foods. Used as preservatives to extend shelf-life of various products, once in the body, act as estrogen imitators, meaning that they trick the body into thinking they are helpful hormonal bodily substances, and congregate in tissues where estrogen is high - often the breast tissue.

Adolescent girls and women have been found to have highest levels of these compounds in their systems, which could be linked to the liberal usage of cosmetic and personal care products that this demographic tends to use. According to the National Cancer Institute, breast cancer is the second most common cancer diagnosed in North America (after skin cancer). Parabens have been found in high concentration in most breast tumour biopsies. The chance of a woman having invasive breast cancer during her life is about 1 in 8. Yikes!

When these substances are known to be present in tumours, even if not yet deemed carcinogenic, my instinct is to avoid them. The problem is that most personal care products do contain parabens to help them stay fresh on the shelf for longer. I look carefully on the labels - sometimes requiring a magnifying glass - for ingredients that end with 'paraben'. For example: Methylparaben, Ethylparaben, Propylparaben.

It is intimidating trying to make the healthiest choices for personal care products; there is so much to watch out for! Read the infographic below to learn about some commonly used nasty ingredients. Hopefully you, unlike myself, are able to feel empowered by your new found knowledge instead of overwhelmed and dumbfounded. To counter my anxiety, I make my own natural skin cleansing products.

Over the course of the next several posts I will be releasing the recipes for my own skin care regime that I have been developing over the past decade. All the ingredients used are found easily in grocery stores or pharmacies, are natural, incredibly inexpensive, and when used as described, very effective. You will look radiant, and your conscience can rest knowing that you are making the healthiest choices. Plus, there is another sweet bonus: you will be saving loads of money.

Dana's Natural Skin Care Regime

My skin care regime includes the following items, and I will release all of their top-secret recipes to you over the next few weeks. Links are provided here to the recipes already published.

• Gentle Daily Exfoliating Powder
• Evening Oil Cleanser & Make-up Remover
• Calming Facial Toner
• Firming & Nourishing Facial Mask
• After Sun Gel 
• Recommended Products

Find Dana's Gentle Daily Exfoliating Recipe here.

I feel empowered sharing this info with you, since putting it out there makes me accountable to someone, reaffirming my commitment to live as lightly and naturally as possible.

Take care of that epidermis until I next see you in the clinic,

Dana

This infographic was found here

Sources:

• http://www.breastcancerfund.org/clear-science/radiation-chemicals-and-breast-cancer/parabens.html
• http://courses.washington.edu/bioen327/Labs/Lit_SkinStruct_Bensouillah_Ch01.pdf
• http://www.sheknows.com/sheknows-cares/articles/823419/10-most-common-cancers-in-the-us
• http://beforeitsnews.com/alternative/2012/06/parabens-breast-cancer-2299994.html
• http://www.cancer.org/cancer/breastcancer/overviewguide/breast-cancer-overview-key-statistics
• http://www.mindbodygreen.com/0-5971/12-Toxic-Ingredients-to-AVOID-in-Cosmetics-Skin-Care-Products-Infographic.html

Gentle Daily Exfoliation Powder

Regular exfoliation keeps your skin smooth and glowing.

Avoiding chemicals in my skin care products has been a bit of a personal quest for the past decade or so. This has lead to a lot of experimentation with a few winning results. This is based on an Ayurvedic recipe that I came across in my reading many years ago. Try mixing up a batch of this long-lasting and easy to use powdered facial scrub for daily cleansing.

Ingredients:

• 1/2 cup Chick pea flour (A.K.A. gram flour, chana flour, besan) 
• 1/2 cup Powdered milk 

Sift together, then transfer to an airtight container. This will make enough exfoliating powder to last you a long time, so keep a container filled for use in the bathroom and store the rest in a cool dark place.
I have found both ingredients in the bulk section of a Punjabi market in my neighbourhood. When shopping in this environment look for 'chana flour.

Keep your exfoliating powder within
arms reach of the shower.

To use:

Sprinkle a bit of the powder (approx. 1 tsp) in your palm, add a dash of water, then emulsify into a thin paste. Some little lumps will remain but that's okay, consider them your little exfoliating helpers. Massage your face, neck, and décolletage gently in small circles using the soft finger pads and palms of your hands. Rinse with warm water, pat dry, tone, then moisturize. Avoid getting in your eyes, not because it's toxic, but simply because it feels awfully gritty. If you do, however, rinse thoroughly.

I use a re-purposed spice shaker for my exfoliating powder that lives just outside my shower for quick and easy dispensing. I prefer to use this one in the shower since it can be a little sloppy.

Go get scrubbing and I'll see you in the clinic with a glowing complexion,
Dana

Rubbed The Wrong Way - RMT Pet Peeves

How's the pressure?
Drawing by Claude Serre

A massage can be an incredibly wonderful experience. It could also be an experience that would turn you off of the entire form of therapy for good. No doubt I love a good massage; I receive them regularly - one of the perks of being in the biz - and every massage I get is a major learning experience and good reminder of how it feels to be on the table and not working next to it.

Let this blog post inspire you to speak up for what it is you want out of your treatment if you are not receiving it. Sounds like good practice for all sorts of situations in life, doesn't it?

Things massage therapists do that drive me crazy:

• Talk too much when I've not prompted them to do so. Sometimes I like to chat, sometimes I don't. Please follow my cues. If my eyes are closed and I respond to your queries in mere nods or grunts, take that as a signal that I'm not into chatting.
• Assume that they know exactly what I am feeling. I'm the only person experiencing my body; please don't assume that my body is the same as yours or anyone else's. We've all been on both sides of this type of communication at one time or another, but let's remember that it really sucks to be treated this way. 
• Wrong pressure. I've had a lot of massages from all sorts of people; many were fabulous, some were mediocre, and a select few were absolutely awful. Thank goodness the terrible ones are few and far between. One massage that falls into the awful category was so painful that even when I asked them to lessen the pressure because I was gasping for air and couldn't breathe calmly, they didn't and instead chuckled masochistically while I writhed on the table. Another treatment felt like they were afraid to touch me; their touch was imperceptibly light on my body. That treatment left me feeling more irritated than when I arrived after not being able to find parking. All practitioners have their own methods for tapping into their client's bodies but if it is irritatingly light or infuriatingly painful the positive experience is lost. It takes a bit of bravery to speak up and ask for what you want. Massage providers, please be receptive to this feedback.
• Don't explain their rationale for treating the way they are. Ummm, excuse me, why are you treating my butt when I clearly asked for a neck treatment? Believe me, I understand that the body is a very complex system, and sometimes a practitioner must treat peripheral areas in order to restore balance to the area of concern, but please be sure that I understand this before you begin treating areas that I didn't consent to. This is known as Informed Consent. Don't forget about the informed part.
• Answer my questions when they clearly have no clue what to say. My respect for a person's knowledge grows when they have the ability to admit they don't know the answer. Saying that you don't know is actually really, really smart.
• Talk about themselves when I didn't ask them to. Pardon moi, but haven't I hired you to think about me for 60 minutes? A huge part of receiving a massage is fulfilling the need to be nurtured. This is lost when you are telling me about the pants you recently bought on sale.
• Have scratchy hands or fingernails. I've had a massage where through the entire treatment I was unable to fully relax because I was anticipating when their snaggy finger nail would turn and scratch me again. I wouldn't be offended if my client informed me that I had a hang nail that was scratching them. I always have a file, I can fix the problem in seconds, please don't suffer through the entire treatment enduring it like I did!
• Use too much oil. I especially despise excess oil in my hair, especially if I am planning to do things after my massage. I make plenty of sebum on my own, I don't need your scented massage oil to help, thanks.
• Employ sketchy sheet draping techniques.  I'm not overly concerned with maintaining my physical modestly. After all, we are all naked under our clothes. I've even been known to lounge at clothing-optional beaches so I am comfortable in the buff beneath the massage table sheets - usually. But there is something about unpredictable or inconsistent draping that makes my skin crawl. It's almost like it would be better if there were no sheets at all, then at least I'd know what we were dealing with boundary-wise.

Remember, it is perfectly acceptable to kindly ask your massage therapist to modify the way they are providing treatment. I would like to think that they will receive the feedback graciously and will be happy to make your treatment as comfortable as possible. After all, it's your time.

Do you have anything to add to the list?

See you in the clinic,
Dana

Massage is the study of anatomy in braille.

"Massage is the study of anatomy in braille."
Jack Meagher

Extended Health Coverage - You're Already Paying For It...

Take care of yourself!
Painting by: Wayne Thiebaud

Fortunate we Canadians are to have universal healthcare but blessed are those who can afford complimentary therapies for preventative care. You may have an extended health care plan to help you cover the expenses for dental, prescriptions, chiropractic, physio, acupuncture, massage therapy, et cetra. If this plan is available to you through your employer then you are likely making a contribution to it in the from of a deduction from your pay. 

That's right, folks, you are already paying for your extended healthcare plan. Your employer has arranged for this so their employees are happy and healthy. Don't waste your hard earned money, put it to use in the form of self care.

How to use your plan:

If you have no idea what your plan covers or how to claim for the services you've received, give your insurance provider a call. Every provider is a bit different. Often plans cover a certain number of treatments or a dollar amount to use toward treatment per year. When I say 'cover' I mean that you will be re-reimbursed by the insurance company when you prove to them that you received and paid for treatment. This is why the receipt I issue to you is so important; it's like money in your pocket (or at least an IOU) so don't lose it! You'll likely be required to submit your receipts once or twice a year in order to receive the re-reimbursement.

It's already more than halfway through the year!

It's always notoriously busy in the clinic through December, with our clients scrambling to use up their benefits before year end. Why not figure out how much yearly coverage you have, which modalities are covered by your plan, and then book a series of appointments spanning through the year? I know, it sounds very adult and responsible, doesn't it?

If you are looking to maximize your plan, the practitioners at Oceanside Wellness Centre can work together to formulate a treatment plan that will promote your overall well-being while putting your benefits to full use. For example: If your plan covers five each of chiro, acupuncture, and massage treatments per year, you could be receiving some form of therapy every three weeks. We are big fans of prevention and would much rather help you steer clear of injury than have to help you recover from one. It's just no fun seeing people in pain. Plus the benefits you will experience by receiving regular treatment are too many to name!

Some other great reasons to use up your plan:

• If you don't use it, you'll lose it. If employees don't use the plan, it may be scaled back or removed. Yikes!
• Be a leader. Show your employer and colleagues that your health is important to you by making self-care a priority. You will find that the little bit of effort to get into the clinic will be worth the outcomes.
• Support local small business. If not for yourself, then do it for your local private practitioner who is building their business in your area.

From someone who doesn't have any extended health insurance and pays out of pocket for treatments for all members of my family, please don't take for granted the services you have access to.

I look forward to seeing you in the clinic before December!
Dana

The Shape of Sound

The maleus, incus & stapes bones are so small
that they all fit on the face of a penny.

A Little Background on Sound

As you may already know, deep within the human ear are the smallest bones in the body: malleus (mal'-ee-us) or hammer; incus (in-kus) or anvil; stapes (stay-peez) or stirrup. They percuss on delicate auditory membranes in response to sound vibrations in the environment. Perception of sound is a complicated matter involving the fields of physiology, neurology, psychology, and acoustics.  In the human auditory system invisible sound waves become noise that is perceived as language, music, emotions, and memories.

How Does it Work?

Sound waves travel down the ear canal, hit the eardrum which stimulates the vibration of the smallest bones in the body that

The ear has sensory receptors for both sound and balance.

causes a chain of events through a densely anatomically populated area behind the temporal bone culminating in signals sent to the brain via the auditory nerve. After arriving in the brain (very much unlike taking an elevator up a couple of floors, but more like fireworks in the night sky), synapses in various parts of the brain take this info from the outside world and turn it into our auditory perception of the world.

Good Vibes Are For Real

Sound is vibration and vibration affects the physical form. Chanting in the spiritual practice of yoga is thought to influence how the physical and spiritual bodies function. Since these practices have been around for a few millennium, you'd think there must be something to it. Perhaps these yogis fine tuned their senses so that they could feel the effects of sounds on their bodies. The following video backs up what I'm trying to explain here. Just watch how the sand dances and then settles into various patterns depending on the tone of the resonance. If we surround ourselves with or create certain vocal frequencies why wouldn't our bodies shift in response to this?

Visual Patterns of Audio Frequencies

Please watch this astounding video. It depicts the patterns formed by varying tones of sound and it blows my mind. Honestly, after seeing this video I had to come up with some legit anatomical reason for sharing it with you, hence this blog post. The comments on Youtube are wonderfully nerdy. It makes me so happy to know that some folks use math to quantify beauty such as this. I'm fulfilled by knowing that beauty simply exists whether or not we know how or why.

See you in the clinic,
Dana






Sources:

• http://www.thisiscolossal.com/2013/06/the-visual-patterns-of-audio-frequencies-seen-through-vibrating-sand/
• http://www.gallaudet.edu/clerc_center/information_and_resources/info_to_go/hearing_loss_information/hearing_loss_for_older_children.html
• http://www.physicsclassroom.com/Class/sound/u11l2d.cfm

I Heart Myofascia

I talk about fascia with my clients a lot, mostly because I often work with this tissue and I want my clients to be informed about what I'm doing to their bodies so that they understand my treatment rationale and get behind my approach. I also do this because I'm a fan of informed consent. 

Many people are not aware of what fascia is, and until fairly recently - the past couple of decades- mainstream medicine has not really appreciated it's importance either. Fascial connective tissue surrounds every tissue in the body and is completely continuous throughout. It's contribution to bodily biomechanics and physiology has been historically underestimated. Scientists are now looking very closely at the importance fascia which is really exciting for manual therapists because it helps to give our profession more quantitative evidence that further validates the medical importance of fascial release techniques and massage therapy in general. 

Don't let fascial adhesion interfere with your jazz hands.

So what is it?

Fascia is tough connective tissue that creates a 3-dimensional web extending without interruption from head to toe. Fascia surrounds every muscle, bone, nerve, blood vessel, and organ all the way down to the cellular level.

The fascial system acts to support, stabilize, and cushion the structures of the body. Fascia creates separation between vessels, organs, bones, and muscles. It creates space through which delicate nerves, blood vessels, and fluids can pass.

Trauma, repetitive motion, inflammation, or poor posture can cause the fascia to become solidified and shortened. These thickened areas are referred to as a fascial restrictions which can cause pain and dysfunction. Fascial restrictions do not show up on common standardized tests such as x-rays, MRI, or CAT scans and are therefore often overlooked as a cause of dysfunction.

Analogy #1: The Unitard

Sometimes I use the metaphor of a full body unitard as an example. I know - great image to conjure up. If your unitard gets all bunched up at the knee - maybe you snagged it while prancing about - it can affect your ease of movement at other areas, perhaps pulling in the groin or even as far north as the shoulder or neck. Fascial adhesion can affect bodily function in a very similar way. If left for long periods of time, these adhesions can lead to postural imbalances, movement restrictions, and the sequelae of dysfunctions that can follow these. It is possible to reverse the damage of fascial adhesion with the skillful application of myofascial release. But remember, it is always better to prevent injury rather than having to recover from one!

Analogy #2: Chicken Skin

Superficial fascia lies beneath the skin & surrounds the muscles.

Another example I use to explain this tissue to my clients is chicken skin. (Yes, more lovely imagery.) If you have ever skinned a chicken - or watched someone else - you may have noticed a slippery spiderweb-like tissue beneath the skin that surrounds the muscles of the bird. It is durable and dynamic, easy to lift in some places but adhered firmly in others. This is chicken fascia and our bodies have tissues just like this.


Please understand that this is a massive topic to address, and in no way am I trying to encompass all significant fascial topics, nor sound like any sort of expert on the matter. (My brilliant uni-tard analogy certainly boosts my credibility as a near-expert, no?) This is simply an introduction.

Videos to Deepen Your Understanding:

Gil Headley's entertaining "Fuzz Speech" explains - with great enthusiasm - how fascial adhesion can accumulate due to lack of movement. *Just a little warning: Human cadavers are used for demonstration in this video, but don't let that deter you.

This next video explores fascia magnified 25x. Subtitles explain what is being viewed, and is a great addition to Dr. Headley's previous talk.

Take care & I'll see you in the clinic ready to answer your questions about fascia,
Dana





Sources:

• A great link to Overview on fascial mechanoreceptors written by Robert Schleip, PhD., who I had the pleasure of very breifly meeting while he was in Vancouver for the Fascia Congress a couple of years back. 
• Website full of useful links to fascia research articles - http://fasciaresearch.de/
• image - http://tarhearted.typepad.com/my_weblog/2010/04/my-life-is-unitarded.html
• image - http://www.goodhousekeeping.com/recipes/cooking-tips/remove-chicken-skin#slide-1
• http://loseandimprove.tumblr.com/post/40846187585/handmadehealth-from-anatomy-in-motion-on-fb

DIY After Sun Gel

aloe + lavender + vitamin e = skin happiness

Since it's been so delightfully sunny in these parts lately, it seemed the perfect time to share with you my all-natural, skin saving, after-sun lotion recipe.

After-Sun Lotion

• 1/2 cup aloe vera gel
• 1 Tbs vitamin E oil
• 15  (+ or -) drops lavender essential oil

Pour all ingredients in a small bottle or jar and shake vigorously for several minutes until well incorporated.  Apply some and adjust lavender oil to your liking (perhaps add lavender conservatively if using on children). Rub into sunburned skin frequently especially if badly burned. All three ingredients are readily available in natural pharmacies.

Adding witch hazel to the concoction will make a watery version that can be poured into a small spray bottle. (Add a splash at a time until it's the right consistency.)

Why Does it Work?

• Aloe is cooling to the skin, replenishes lost moisture and acts as an antioxidant, providing electrons for free radicals to bind to, saving your healthy molecules from becoming depleted.
• Lavender essential oil is known to be a powerful skin healer for all types of burns that can even be applied undiluted to acute burns to speed healing, and act as an antiseptic.
• Vitamin E is extremely important in skin healing, and also acts as an antioxidant.
• Witch hazel is a distilled liquid that has soothing, anti-inflammatory properties on irritated skin. It is also a useful facial toner as part of cleansing regimes.

This lotion can also be used after shaving/waxing, and to recover from other types of burns or abrasions.

Take care of your skin so I can see you this summer for a massage in the clinic,
Dana

Gas - This Too Shall Pass

Thermal image of flatulence.

Dogs do it unapologetically. Cats do it occasionally. I bet if I ever spent time with a monkey, I would discover that they do it too. I'll confess that I did twice while writing this blog post. Be it symphonic, percussive, silent, or abrupt farting is part of every mammal's existence. Colloquially known as a fart, toot, fluff, or passing wind, we appreciators of Latin like to call this act flatus or flatulence.

I have been in the middle of massage treatments when my clients fart. Sometimes they are aware it has happened, sometimes not. Either way I continue working and they continue receiving the massage. This is normal and no big deal.

Just last week I saw a cyclist with this image tattooed
on his low back. I'm assuming he's flatus proud.

During a massage, the body relaxes and the parasymathetic nervous system takes action. Among other things, this response stimulates the digestion and absorption of nutrients, which often results in borbarygmus, or rumbling noises made by gasses passing through the intestines, or even the escape of gas at the end of the tunnel, resulting in a flatus expelled through the anus. The scientific study of this area of medicine is termed flatology.

According to my friends at Wikipedia, the number of flatus episodes per day is variable, the normal range is given as 8-20 per day. Given these numbers, there is a good chance that you may rip one during your massage treatment. Hydrogen, carbon dioxide and methane are all produced in the gut and contribute 74% of the volume of flatus in normal subjects. But how the flatologists deciphered what a "normal" farting subject is is beyond me.

My lovely treatment room has large opening windows
to air out the room as needed.

Know that if you do happen to fart during treatment, there's no need to be mortified. Sure, the result can be unpleasant for those nearby, but this too shall pass.

And if need be, I can open a window.

See you in the clinic,
Dana


P.S. I've included a couple of fun videos to entertain and inspire.








I wonder if Ok Go were thinking of passing gas while designing their Rube Goldberg machine? After all, digestion is a chain if events each only occurring when something has come before it. Watch this incredibly brilliant music video called This Too Shall Pass (preferably a couple of times) to be amazed. You never know, it may inspire the expulsion of a fart or two.

This next video is adorable, quirky, and great commentary on social smoking. Had to share it - I mean really, how many blog posts will a person write on flatulence? It's a perfect fit!

Sources:
http://www.worksafebc.com/publications/health_and_safety/hazard_symbols/restricted_products/
http://www.hotlikesauce.com/2009/11/14/the-most-beautiful-fart-ever/

Nocturnal Neck Advice - How to Use Your Pillow

Your pillow should support the natural
curve at the back of your neck.

Are you using your pillow correctly and is it the best pillow for you? The most common mistake people make  is to place their pillow beneath their shoulders so that it slopes down and provides no support for the delicate curve of the neck.

Ideally, the cervical spine lordosis - the little curve at the back of the neck - should be supported while you sleep so that your head is aligned with the torso. If it is not supported, the neck muscles are forced to rest for long periods of time in a shortened position.This can lead to muscle imbalances, trigger points, myofascial adhesions, reduced circulation to the brain, and possible compression of nerve pathways. Hopefully not all at once, but the correct pillow choice and position can keep these health issues at bay.

This illustration shows how to snuggle your pillow in around your neck
and shoulders in order to provide decent nocturnal neck support.

There are many types of pillows on the market - buckwheat, chipped foam, shaped foam, poly-fill, feather, wool. This image shows how to use a filled pillow (not shaped foam) to your advantage. Not sure which one is for you? Read a review on  natural fibre pillow options.

Are you a side-sleeper like me? Take a look at yourself in the mirror noting the distance between your outer shoulder and the side of your head. For me, this is about 15 centimeters (6 inches). When I sleep on my side, the distance between the side of my head and the bed is a bit shorter than this measurement, due to the rolling in of my body, but there is still a significant distance to be taken up by a pillow in order to achieve ideal sleeping alignment.

I happily use a buckwheat pillow. This variety works for me because I don't mind shifting my pillow around as I reposition my body throughout the night. I find special satisfaction as I turn to my side and stuff my pillow in around my head, neck and shoulder filling that head to bed discrepancy I spoke of. Yes I know, I am a posture nerd, even at night.

If you are a dead-to-the-world sleeper, who wakes with your pillow as shown in diagram B or D, consider using a shaped foam pillow to provide the needed support while you are out for the night. But take care in choosing this type of pillow as exposure to common petroleum based chemicals (as are found in most common foams) have been shown to weaken or damage the immune, endocrine, and nervous systems. Yikes! Read more about the hazards of polyurethane foam here. Fortunately, there are non-toxic natural latex foam varieties available on the market, just be sure you know what you're getting.

Rest well, choose natural, and I'll see you in the clinic,
Dana



Sources:

• Illustraion from page 326 of Travell & Simon's Trigger Point Manual Vol.1
• http://www.drkarencann.com/2011/08/31/do-you-suffer-from-cervical-lordosis/
• http://blog.remakehealth.com/blog_Healthcare_Consumers-0/bid/9046/What-does-an-MRI-scan-of-the-cervical-spine-upper-neck-show