“Use Exercise to Help Depression”

Start Slow: It may be the last thing you want to do when you're feeling down, but exercise releases feel-good chemicals in your brain and can help ease depression symptoms. You don’t have to do too much, maybe just go for a short walk. If you can push yourself to do it a few days in a row, you may not need as much of a push the following day.

Walk or Run: You don’t have to run a marathon or be a speed demon. You don’t even have to run. Start with walking, and you can decide if you want to go faster as you get stronger. It’s not just the exercise that helps -- the great outdoors can lift your mood, too.

Yoga: The fixed and moving poses of this meditative form of exercise can make you stronger and more flexible. That can give you energy and a sense of well-being. The breath control involved in yoga also can calm your emotions. You can look for videos online, but a class gets you out into the world and around other people. Namaste!

Garden: Touching soil may boost a key brain chemical called serotonin, and that can help lift depression. You'll also be active and outside. If you don’t have a patch of dirt of your own, call a local community garden to see if you could work a plot there.

Tennis: It’s good exercise and a great opportunity to let out some emotion without talking about your feelings. You can just hit the ball against a wall, but if you want it to come back across a net, you’ll need someone on the other side. That's a chance to socialize. And if you commit to a time with someone else, you’re more likely to stick to it.

Exercise at Work: If you need a distraction to get your mind off negative thoughts, take a few minutes and step away from your desk. Find a quiet place and do some stretching, or go up and down a flight of stairs -- anything that gets you moving can boost your mood.

Swim: It’s a great, whole-body workout, and some people find the water helps calm them. It doesn’t have to take a huge chunk out of your day: Just 30 minutes of exercise 3 to 5 times a week may be all you need.

Bike: You can get good exercise on a stationary one, but hitting the bike path is a great way to take in the world around you. You don’t need anything fancy -- any two-wheeler will do. Ride it to the store, the coffee shop, or your friend’s house. Just make sure to get it checked by a mechanic first, and don’t forget to wear a helmet.

Strength Training: You use weights, machines, or your own body resistance (like with pushups) to build strength, muscle mass, and flexibility. A simple set of hand weights will work, or even just the floor. The workout isn’t the only thing that improves your mood -- a sense of accomplishment and better body image can help, too.

Walk Your Dog: Fido can help ease your stress, and he may be just the motivator you need. Grab a leash and maybe a Frisbee and get out there. The fresh air won’t hurt, either.

Dance: It’s a win-win-win: exercise, social engagement, and fun. All those can lift your spirits, and you can start at home. While nobody’s watching, turn on a favorite track and let your body move to it. Even short dance sessions can feel good. As you gain your footing and confidence, check for classes at local dance schools or look for a group that gets together to dance.

Sprint: You may need to work up to it, but three 20-second sprints, with 2-minute breaks in between, may be as good for you as 50 minutes of moderate jogging. And they can be a quick way to release some pent-up emotion. Just make sure you warm up -- and ask your doctor if you don’t know if you’re healthy enough for that kind of high-intensity workout.

Basketball: It’s a great workout: You jog, sprint, jump, and throw. You can do it indoors and out, winter and summer, and in a large group or with just one other person. You can even shoot hoops by yourself.

Softball: The focus needed for a long game can help distract you from negative thoughts, and being part of a team adds a feeling of connection. And when you’ve got a whole team that expects you to show up, you’re more likely to, right? 

Reviewed by Laura J. Martin, MD on January 28, 2017

CDC: “Take The Stairs,” “How much physical activity do adults need?”
Harvard Health Publications: “Dancing and the Brain,” “Yoga for anxiety and depression.”
Journal of Aging Research: “Use of Physical and Intellectual Activities and Socialization in the Management of Cognitive Decline of Aging and in Dementia: A Review.”
National Institutes of Health: “Use of Physical and Intellectual Activities and Socialization in the Management of Cognitive Decline of Aging and in Dementia: A Review,” “Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body,” “The Energy Expenditure of Stair Climbing One Step and Two Steps at a Time: Estimations from Measures of Heart Rate,” “Dog ownership and physical activity: a review of the evidence.”
Neuroscience (Journal): “The Energy Expenditure of Stair Climbing One Step and Two Steps at a Time: Estimations from Measures of Heart Rate.”
Mayo Clinic: “Fitness program: 5 steps to get started,” “Depression and anxiety: Exercise eases symptoms.”
MoveItMonday.org: “5 Ways to Add More Steps to Your Day.”
MSU Today: “Dog Walkers More Likely to Reach Exercise Benchmarks.”
PsychCentral.com: “How Swimming Reduces Depression.”
Science Daily: “Benefits of outdoor exercise confirmed.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Massage Therapy Styles and Health Benefits”

Massage has been practiced for thousands of years. Today, if you need or want a massage, you can choose from among 80 massage therapy styles with a wide variety of pressures, movements, and techniques. These all involve pressing, rubbing, or manipulating muscles and other soft tissues with hands and fingers. Sometimes, even forearms, elbows, or feet are used.

According to a 2007 American Massage Therapy Association survey, almost a quarter of all adult Americans had at least one massage in the previous year. And, they have a wide range of reasons for doing so. More and more people -- especially baby boomers -- recognize the health benefits of massage. They choose from among many massage styles to get relief from symptoms or to heal injuries, to help with certain health conditions, and to promote overall wellness.

Here is information you can use to help you decide what types of massage will work best for you.

Which Massage Styles Are Best? You may have noticed that different massage styles are popular at different times. And you may have wondered whether each was just part of a passing fad or the latest, greatest massage technique? Even more important is how can you tell whether the latest style will actually help you? Styles used in massage therapy range from long, smooth strokes to short, percussive strokes. Some massage therapists use oils and lotions; others do not. Most massage therapists have clients unclothe for a massage, but some do not. A massage can last anywhere from 5 minutes to 2 hours. Before you can decide which massage style is best for you, you need to ask yourself a question. Do you simply want a massage for relaxation and stress control? Or do you need symptom relief or help with a certain health condition? Before booking a massage, let the therapist know what you're looking for and ask which style the therapist uses. Many use more than one style. Or the therapist may customize your massage, depending on your age, condition, or any special needs or goals you have.

What follows is a list of some of the more popular massage therapy styles. The first four are especially popular.

Swedish Massage: The most common type of massage is Swedish massage therapy. It involves soft, long, kneading strokes, as well as light, rhythmic, tapping strokes, on topmost layers of muscles. This is also combined with movement of the joints. By relieving muscle tension, Swedish therapy can be both relaxing and energizing. And it may even help after an injury.

The four common strokes of Swedish massage are:

• Effleurage: a smooth, gliding stroke used to relax soft tissue
• Petrissage: the squeezing, rolling, or kneading that follows effleurage
• Friction: deep, circular movements that cause layers of tissue to rub against each other, helping to increase blood flow and break down scar tissue
• Tapotement: a short, alternating tap done with cupped hands, fingers, or the edge of the hand

Neuromuscular Therapy Massage: Neuromuscular therapy is a form of soft tissue manipulation that aims to treat underlying causes of chronic pain involving the muscular and nervous systems. This medically-oriented form of massage addresses trigger points (tender muscles points), circulation, nerve compression, postural issues, and biomechanical problems that can be caused by repetitive movement injuries.

Deep Tissue Massage: Deep tissue massage is best for giving attention to certain painful, stiff "trouble spots" in your body. The massage therapist uses slow, deliberate strokes that focus pressure on layers of muscles, tendons, or other tissues deep under your skin. Though less rhythmic than other types of massage, deep tissue massage can be quite therapeutic -- relieving chronic patterns of tension and helping with muscle injuries, such as back sprain.

Sports Massage: Developed to help with muscle systems used for a particular sport, sports massage uses a variety of approaches to help athletes in training -- before, during, or after sports events. You might use it to promote flexibility and help prevent injuries. Or, it may help muscle strains, aiding healing after a sports injury.

Chair Massage: Ever gone to a county fair, music festival, or conference and envied other people getting chair massages? Passed by the chair massage section in an airport? Or, maybe you're lucky enough to work at a company that offers 15- to 20-minute massages as a regular benefit. Onsite, chair massages are done while you're seated fully clothed in a portable, specially designed chair. They usually involve a massage of your neck, shoulders, back, arms, and hands.

Shiatsu Massage: In Japanese, shiatsu means "finger pressure." For shiatsu massage, the therapist uses varied, rhythmic pressure on certain precise points of the body. These points are called acupressure points, and they are believed to be important for the flow of the body's vital energy, called chi. Proponents say shiatsu massage can help relieve blockages at these acupressure points.

Thai Massage: During a Thai massage, the therapist uses his or her body to move the client into a variety of positions. This type of massage includes compression of muscles, mobilization of joints, and acupressure.

Hot Stone Massage: For this kind of massage, the therapist places warmed stones on certain areas of the body, such as acupressure points. The stones may be used as massage tools or be temporarily left in place. Used along with other massage techniques, hot stones can be quite soothing and relaxing as they transmit heat deep into the body.

Reflexology: Reflexology uses hand, thumb, and finger techniques to stimulate certain areas of the feet. These areas are believed to correspond to different parts of the body. The massage, then, is expected to promote health and well-being.

Pregnancy Massage: During pregnancy, your body goes through major changes. Pregnancy massage can help with these changes by reducing stress, decreasing arm and leg swelling, and relieving muscle and joint pain. Massage may be particularly helpful during a time when medication and other medical options may be more limited. Using specially designed massage pillows, the massage therapist will help get you into a comfortable position for this type of massage.

What Are the Health Benefits of Massage? Many types of massage offer benefits beyond simple relaxation. Here are just a few of the health problems that may benefit from massage. Ask your doctor before using massage for any health condition, though.

• Back Pain: More than one study has shown the effectiveness of massage therapy for back pain. In fact, one 2003 study showed it worked better than acupuncture or spinal modification for persistent low back pain -- reducing the need for painkillers by 36%.
• Headache: Another type of pain -- headache -- also responds to massage therapy, as shown by more than one study. Massage therapy can reduce the number of migraines a person has and also improve sleep.
• Osteoarthritis: In the first clinical trial looking at the effectiveness of Swedish massage for knee osteoarthritis, participants who received a one-hour massage either one or two times a week had improvements in pain, stiffness, and function. The control group had no such change.
• Cancer: Used as a complement to traditional, Western medicine, massage can promote relaxation and reduce cancer symptoms or side effects of treatment. It may help reduce pain, swelling, fatigue, nausea, or depression, for example, or improve the function of your immune system.
• Anxiety: A review of more than 12 studies shows that massage helps relieve depression and anxiety. It lowered levels of cortisol by up to 50%. And massage increased levels of neurotransmitters that help reduce depression.

WebMD Medical Reference Reviewed by David Kiefer, MD on August 1, 2016

SOURCES:

National Center for Complementary and Alternative Medicine: "Massage Therapy as CAM."

U.S. Department of Labor Bureau of Labor Statistics: "Massage Therapists."

American Massage Therapy Association: "2008 Massage Therapy Industry Fact Sheet;" "Choosing a Type of Massage;" "Glossary of Massage Terms;" and "Massage and Serious Health Conditions."

Washington State University: "UREC Massage Styles."

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.