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3 Detoxification Myths

Published: 26 October 2017
Written by Leah
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Categories: Blog

Detoxing is a word you hear often these days. But what exactly are we referring to when we say detox?

There are so many “cleanses” and “detox programs” that I wanted to get the record straight. A cleanse does not necessarily refer to detoxification. First off, detoxification is something your body is always doing. It is a cellular process of removing toxins, chemicals, free radicals (which are metabolic waste from normal cell functions), etc. And we need nutrients (especially amino acids) in order to do this! More on amino acids in a future post, I promise.

3 Detoxification Myths

  1. Cleansing diets “detox”. Most cleansing diets remove essential nutrients that help your cells and organs detox. You need many different nutrients in order to induce detox reactions. For example, the Master Cleanse- while it may be cleansing to your colon, it is not detoxing, it is not ridding your body of waste material (toxins, chemicals, hormones, etc..)
  2. Vegetarian and vegan diets “detox”. Sorry, but they do not. You need not only minerals, and B vitamins to induce detoxification, but you need many essential amino acids like methionine, glutamine, taurine. These are hard to get from even a vegetarian diet, unless you are eating lots of eggs. Animal products are high in animo acids. You know the big craze about collagen- part of the reason is because it’s packed with amino acids. These nutrients are essential for cellular detoxification, among other things like gut healing.
  3. Colon cleansing is “detoxing”. Colon cleansing definitely has it’s place. It is binding, so after your liver excretes waste products in the bile, your colon eliminates those. If it’s not eliminating properly, you could potentially be reabsorbing those toxins, chemicals, hormones, etc.  Colon cleansing is actually a binding process, not detoxifying process. The toxins get bound and eliminated.

Hope this clears some things up! And if you have any questions or comments, please post below. I am a person on the other side of your computer, and I love to have open dialogue to bring clarity. And hey, maybe there’s something I’m missing that you’d like to share.

To Stretch or To Foam Roll?

Published: 29 April 2017
Written by Leah
No comments
Categories: Blog

We love to say we gain flexibility with stretching, but so many times I hear clients say they are stretching without much change to flexibility and length. There is a great reason for that!

Stretching feels good- it lubricates joints, it gets things moving, it releases stuck fascia (especially if you are doing more active stretching like leg swings or moving from one position to the next repetitively). But studies have shown that in order to lengthen soft tissue (muscle and fascia) by stretching, you’d have to diligently stretch every day for at least a month to feel any change! Unless you happen to be under 10 years old or so- then your tissues might hold the length much easier 🙂

Enter in the amazing foam roller- occasionally I worry this little tool will put me out of business, well, not really, but you get what I mean. Utilize it! A different, new study compares flexibility effects of stretching compared to foam rolling and if either hamper athletic performance when done as a warm-up. The study found that foam rolling by far increased flexibility compared to stretching! And it didn’t hamper athletic performance. This would also confirm how massage (just like foam rolling) helps increase flexibility when done correctly and if that’s the intention. So, a foam roller can be your own personal massage therapist at home.

There are of course areas where that foam roller won’t be able to affect because of positioning, etc.. That’s when you could use some knowledgable hands to guide your tissues to lengthen and release. Seek out a massage therapist that knows their stuff. Working with someone who knows myfascial techniques & trigger point therapy is a good place to start if you want increased flexibility.

And why do you want to be more flexible?! Well, I know some elderly people who cannot reach up to the cupboard because it’s too painful- they have lost their flexibility… and I’m pretty sure you’d prefer full range of motion in your joints– this prevents injuries, keeps you mobile, and as you age you’ll need less help doing the simple things.

So, treat your body well, keep it moving, and add in a foam rolling session. There are a ton of ways to utilize it, and youtube is a great resource if you’re not sure where else to turn.

What has been your experience with stretching and foam rolling? Have you already discovered the difference in your own personal experimentation? Would love to hear your comments below!

With heart,

Leah

Headaches & Pain in the Neck

Published: 25 May 2016
Written by Leah
3 Comments
Categories: Blog
Pic 1- Upper Trapezius Trigger Point Pattern
Pic 1- Upper Trapezius Trigger Point Pattern

After sitting poorly at a computer from a long day at work, it is common to feel some neck tension and possibly experience a few headaches. One of the most common muscles causing this pain is your trapezius. Stress or hormonal issues might feel like the cause, but they are commonly switches that turn on the already existing trapezius trigger points, thus turning on that pain pattern and discomfort.

The Much Massaged Trapezius

Your trapezius muscle attaches from the bottom of your skull, out to your shoulders, down your mid spine, and along the spine in between those areas. It forms a trapezoid, hence the smart anatomical name. The upper trapezius is a prime culprit in many headaches (see pic 1), and the lower trapezius trigger points refer pain into the neck/shoulder area where the upper trapezius attaches (see pic 2 below).

Putting pressure on these trigger points releases them and can greatly decrease pain and tension, if the red pain pattern is what you’re experiencing. However, until you correct the root of the issue (usually postural and/or neck weakness), the pain and headaches will continue to return.

Preventing These Nasty Trigger Points

trapezius 2, 3 trigger points
Pic 2- Upper & Lower Trap Trigger Points

So, not only is it helpful to work out the trigger points causing your pain in the neck, but accessing and massaging the front of the neck, to allow the head to float back into better alignment (and not be so protruded) prevents trigger points in the trapezius from forming again.

Because you have many nerves and arteries close to the surface at the front of your neck, it’s important to seek out a skilled massage therapist, and one who is familiar with postural work or myofascial techniques.

The other area that is widely overlooked regarding neck pain and headaches, is your shoulder (or glenohumoral) joint.

If your shoulder is sitting forward in its socket, chances are, your trapezius muscle is working hard to hold it back from gravity. Just like a forward head, this forward shoulder creates trigger points in your trapezius muscle, usually in the lower trapezius, which works counter to your pectoralis minor- that little, nagging muscle pulling your shoulder forward and down.

Again, it’s so important to lengthen the FRONT of the shoulder, and engage/strengthen the muscles that help pull your shoulder back and into its socket. Your massage therapist can help lengthen the front muscles and fascia of your shoulder, and you can do some exercises to strengthen and maintain that length…

My Favorite Videos On How To Engage Weak Shoulder Muscles

Wall Angel: Helps to Lengthen & Strengthen

Easy Shoulder & Neck Opener

Yoga Sequence for Neck & Shoulder Tension

The last 2 videos are made by a good friend and fellow structural bodyworker. I highly recommend her stack your bones apps for improved body alignment and coordination.

If you’re experiencing neck pain or headaches  that don’t reflect the pain patterns discussed here, you likely have trigger points in another muscle acting on the head and neck. Feel free to post your issue or give us a call 801-878-6044 to visit one of our highly skilled Salt Lake City massage therapists.