Prenatal Bodywork for Fluid Retention and Edema Issues

Commonly experienced during pregnancy, especially in the later stages when it becomes more laborious to move, swelling or edema can be uncomfortable, but also problematic because it means the lymph system is failing to flush out toxins and dead cells from the body. However, there are several things you can do to jump start the lymph system and thereby reduce edema. Massage is one of those things (light pressure is best for promoting drainage of the lymph capillaries), as is lightly bouncing up and down on a mini-trampoline (very slightly if you are pregnant). Another very effective treatment for edema is dry brushing the skin. In fact, dry brushing can be good to do even if you are not pregnant, as it helps eliminate dead skin cells, clear out toxins, and stimulates lymph circulation. This technique can also be especially beneficial for anyone who is recovering from any sort of lymph removal, such as a mastectomy. To watch a video that illustrates effective dry brushing technique, check out this link. To read more on helpful techniques for reducing swelling during pregnancy, check out this Birth Bliss blog entry.

Staying Sane Through Community Involvement

No matter how you felt about the recent election results, there is no question that our country as a whole and our local communities need some deep healing. We can all admit that it is easy to feel overwhelmed and powerless in the face of political forces, but let's not forget that change starts at home. Getting involved in local causes we feel passionate about, or volunteering our time to organizations and movements that work for positive change can help us regain a feeling of personal empowerment while we give back to the greater good. Personally, I volunteer as a Guardian ad Litem for Hennepin County. Guardian ad Litems (GALs) advocate for children in the foster care system's best interests, thereby giving a voice to the voiceless in juvenile court proceedings. Due to Hennepin County's recent spike in screened-in child abuse and neglect cases, there is more need than ever for volunteer GALs. Need more ideas for how to get engaged in your community? Check out VolunteerMatch.org, and read this blog post for an equal dose of hope and reality.

CranioSacral Therapy for Re-balancing the Body's Natural Rhythm While we are on the subject of self-care and the importance of reflecting inward during this busy time of year, CranioSacral Therapy (CST) provides another channel to reconnect with the body's natural rhythm and effectively switches the autonomic nervous system from sympathetic ("fight or flight") to parasympathetic("rest and digest") mode. Stressful events automatically stimulate adrenal gland activity, thereby flooding the body with cortisol. Right now, many of us are experiencing a great deal of insecurity, fear and anxiety due to recent shifts in the national political landscape. But we may also experience elevated stress levels from our work, family dynamics, the holidays, or any number of other things. Unfortunately, cortisol weakens the immune system, making us increasingly vulnerable to seasonal illnesses. Fortunately, CST shuts off the flow of cortisol, while switching our autonomic nervous system back into parasympathetic mode. Keeping tabs on the cortisol levels in the body is also crucial for pregnant women, because the body has a very difficult time giving birth if there are too many stress hormones in the system. Need more relaxation in your life? You can always request CranioSacral Therapy (CST) be integrated into your next massage session in order to reset the autonomic nervous system, halt the flow of cortisol, and boost the immune system.

Blogging for Self-Care

Speaking of stress, whether it be holiday-driven or politically charged, expressing yourself in a blog can be a terrific way to check in with your inner thoughts, and expel the stress that we tend to bottle up, this time of year especially. Channel your creative side through poetry, short stories, or memoir. Or why not just vent? While writing, you can diffuse peppermint oil to help keep you focused, mentally stimulated, and relaxed.

For inspiration, you can check out my daughter-in-law's blog.

Winter Solstice Celebration

As you may know, winter solstice is a sacred tradition celebrated by many different cultures since ancient times. The stillness of the sun and moon on this date provides us with a chance to slow down, reflect, and honor the world's natural rhythms. By doing so, we can draw parallels between our own shifting lives, those of the seasons, and the larger planet we call home. If you have not yet made plans for this occasion, please consider ushering in the winter season with myself and others for a solstice celebration on Tuesday December 20th from 7-9 pm. Depending on the weather, the celebration may involve a fire pit if it's not too cold. As always, this celebration will be potluck-style, complete with delicious food, sumptuous beverages, hot drinks, and dessert. Everyone is welcome, just call, text, or email if you would like to attend. And even if you cannot attend, you can always acknowledge and honor the solstice in your own sacred way.

Keep in mind the full moon in December falls on the 13th for those who need to set a personal intention to let go of any holiday-related stress they feel this time of year. 

December Newsletter

Dear Blooma and Kingfield Clients, As we move into December I cannot help but wonder if there is snow in our immediate future. Will I be able to use my snow shoes? Or dogsled in Ely? With or without snow, I know that I always look forward to soaking in a hot bath with a combination of sea salt, epsom salt, baking soda and a couple of drops of Thieves essential oil. Especially after a session of dry brushing for lymph drainage. Keeping my immune system strong during this season of changing weather is a priority for me. The past weeks have been so mild that it was easy to pick up a virus. Consequently, I rediscovered the products available to manage the symptoms of a sinus cold and bronchial irritations of allergies. Bodywork is my first choice for alleviating the aches and discomforts that come with excess: working too much, sleeping too little, an unbalanced diet and overactive adrenal activity. Make your appointment online at schedulicity.com, blooma.com, or text me at 612 205-4453 with your requests. I am available Thursdays through Mondays.

Prenatal Bodywork and Doula Services

If you or anyone you know is expecting, just an FYI that I am a certified doula, and as such, I offer a special Doula Bodywork Package. For $450, you will receive a prenatal session, attendance at your birth with in-hospital services, and a postnatal massage session. If your pregnancy goes past your due date, I offer an acupressure session with Clary Sage oil to help facilitate labor. The postnatal session would ideally take place in the hospital, or when you first get home to specifically address the stress your body experiences during labor. An integrated session with craniosacral therapy is especially great after childbirth because it will rebalance your body, enhance your feeling of safety, and help to stabilize the parasympathetic (rest and digest) mode of your central nervous system.

Sturgeon Full Moon Fire Pit

Named by Native American tribes as the Full Sturgeon Moon, August marks the time of year when sturgeon in the Great Lakes are most readily caught. It is also known as the Green Corn moon, marking the corn harvest that occurs in late summer. Please join me and others in celebrating the upcoming full Sturgeon moon on the evening of Sunday August 21st. Festivities will begin at 7:30 pm and continue until 10 pm. As always, we will have a fire pit, sumptuous beverages, fizzy water, and smoked fish especially for the occasion.

Full moon celebrations begin with appetizers and socializing. As it gets dark, we write down our intentions for things to let go of while enjoying dessert (chocolate mousse or brownies, anyone?). We can then throw these written intentions into the fire, either silently or while addressing them aloud to the group. We also honor the deceased by talking about any people who have passed since the last full moon. The event will be a potluck, so bring an appetizer or dessert. Beverages provided will include Glenlivet, Vikre Boreal Cedar Gin (distilled from fresh cedar and Lake Superior water), and my special house tonic water which consists of tarragon, rose petals, cilantro, basil, and rosemary muddled with unflavored bubbly water. Just like drinking summer in a glass! Please email, call or text if you'd like to attend. For those who cannot but still want to acknowledge the full moon, remember that the whole two week period that follows a full moon is a ripe time for letting go of things in your life that you are ready to shed.

Massage for Cyclists First thing's first, if you ride a bicycle, please remember to always wear your helmet! Now that we got that out of the way, is your riding form proper and aligned correctly? As you pedal, the balls of your feet near your toes should power you forward, not the arch of your feet. Also, pay attention that your legs extend out straight as opposed to toes sticking outward or pointed inward. Next, engaging your core muscles as you bike can take some of the weight off your lower back and thereby reduce compression in the lumbar area. Using your core muscles will also prevent you from leaning on your handlebars which can create tension in the shoulders and wrists. For prenatal and recently postnatal ladies, it is important to support the pelvic floor by remaining seated while cycling In addition to regular stretching before and after rides, as well conditioning the core, leg, and glute muscle groups, massage is key for preventing cycling injuries and reducing soreness and inflammation. Massages are recommended shortly after a long ride, a few days before a long ride, or between rides for maintenance. Here is another article on how massage can benefit cyclists and help to prevent injuries. Also, if you've had an accident on your bike, even a minor one, your craniosacral rhythm was likely thrown off as a result of the trauma. Scheduling an integrated session of massage and craniosacral therapy can help rebalance your body's natural rhythms, and get you riding safely again.

CranioSacral Therapy for Anxiety

How can CranioSacral Therapy (CST) treat anxiety? Well, anxiety symptoms can sometimes result simply from physical compression in the dural tube, or the membrane that surrounds the brain, spine, and nervous system. Symptoms are then misinterpreted as a result of being overworked, or having a chemical imbalance, when in reality the anxiety may be caused by that minor compression in the body. Compressions are often the result of injuries, trauma, or grief we have experienced that gets stored in the body.

CST restores the length of the dural tube, which in turn restores your motivation to move and exercise. Exercise being another key to soothing anxiety. CST will also calm the nervous system, strengthen and promote resiliency in the body and mind, as well as increase feelings of relaxation, grounding, and lead to more restful sleep.

For clients with anxiety about an upcoming birth, or perhaps those who are assigned to early bedrest, CST can calm and stabilize you until the baby is born, whether it be through surgical or natural birth. CST is also useful for those who suffer from panic attacks, especially prenatal panic attacks. If you do suffer from prenatal panic attacks, consider CST for the baby once they are born, as the feeling that something is wrong can transfer to the baby while in the womb.

Happiness and Visualization for Self-Care Sage advice for expecting mothers and those of us who just need a friendly reminder now and again, mentally checking into your own special happy place has tremendous benefits. Visualizing yourself in a place where you feel safe, loved, and comfortable will prompt chemical changes in your body that produce endorphins and switch your body into parasympathetic, or rest and digest mode. Imagining yourself back on your honeymoon can be extremely helpful when experiencing contractions during labor. Especially as honeymoons are often when conception takes place, going back to a time and place in which you felt pleasure, love, and trust can work wonders for easing delivery of the baby. Alternatively, if you are having difficulty bonding with your new baby, visualize yourself going down a long tunnel or even an aisle in the grocery store, where the baby is at the other end of that tunnel or aisle, so that you have to actively go to meet the baby. It doesn’t have to be a dark, scary, or cobwebby vision, just so long as it helps bring you closer to your baby. On the same note, remember that visualizations don't have to be new-agey, you can always imagine yourself inside of your favorite store, or anywhere else you feel a sense of joy and peace.

Dry-Brushing for Self-Care

Dry-brushing works wonders for promoting holistic health outcomes. It is amazingly effective for relieving edema and fluid retention during pregnancy, helping to drain toxins and waste products in the body through the lymphatic system, removing layers of dead skin cells, boosting immune system and skin functioning, stimulating circulation as well as hormone and oil glands, and toning the muscles. 

So how do you dry brush? You can dry brush daily before showering, ensuring the brush and your skin are both dry. Start at your feet brushing vigorously in a circular motion, then work in long sweeping motions up the legs, torso, back, arms and hands moving towards heart, then brushing down toward the heart when brushing the neck. Before your shower, tap the dead skin cells off the brush into the trash, and when you get out of the shower, be sure to moisturize with a natural plant-based oil such as coconut, cocoa butter, jojoba, almond, etc. Wash your brush once a week with hot soapy water, then dry completely in a sunny or well-ventilated area. Always store your brush in a dry area so it won't get mildew-y. Care to learn more about dry brushing? Here are a couple links to check out...
What is Dry Brushing? Benefits and How To
A Step-By-Step Guide to Dry Skin Brushing

May Full Moon Fire Pit

Join me and others at my home in the Kingfield neighborhood on Saturday May 21st to celebrate the full moon. We can set and revisit our intentions, do henna designs, and most importantly relax in front of a fire. Gathering will start at 8 pm, and continue until 10 pm, everyone is welcome. We can also throw food on the grill, and enjoy an indulgent beverage. Call, text, or email if you'd like to attend!

May 2016 Newsletter

The brief period as the trees are beginning to unfurl their leaves is my favorite time of the year. The sun is warm but a sweatshirt still feels good. There is time to walk my little dog, stretch my legs and then do a few yoga stretches on the back deck before my first sessions. The pansies are safely in their front yard pots and I am taking time to swim with my Granddaughter as I plan my vegetable garden. Camping season will start soon, the days are getting longer and we are all increasing the time we spend outside. As we move through Spring remember to take time for self care: book your massage before injuries occur. Soak in a tub of steaming hot salt water. Massage your feet with coconut oil or shea butter after enjoying a long, lovely day of walking in the sun. Eat dark chocolate, plant trees, stay hydrated, love your Mother. Savor the scent of lilacs and lily of the valley. Text me to schedule your massage or go online: schedulicity.com or blooma.com. Looking forward to seeing you soon!

CranioSacral Therapy for Brain Health

The glymphatic system is a recently identified system in the brain similar to the lymphatic system, that pumps cerebrospinal fluid all around the brain in a fast, pressurized rhythm in order to wash away excess waste. Researchers are already looking into how this discovery may connect with Alzheimer's disease, as a healthy glymphatic flow helps to eliminate excess amyloid β, a protein in the brain that builds up and clogs the spaces between brain cells of those suffering from Alzheimer's. Therefore, means of stimulating glymphatic circulation could have powerful implications for those afflicted with Alzheimer's or other diseases of the brain, brain injuries, or as a preventative measure. 

So how does this relate to CranioSacral Therapy? This recent discovery of the glymphatic system confirms Dr. John Upledger's hypothesis developed in the early 1980s regarding the flow of cerebrospinal fluid and CranioSacral Therapy. As such, CranioSacral Therapy is one promising way to unblock restrictions in the circulation of cerebrospinal fluids throughout the brain and spinal cord, and thereby eliminate toxins that may have built up in these structures. Read more about CranioSacral and the glymphatic system here.

Stretching in the Shower for Self-Care

If you have a hectic schedule and can't fit in time for a morning stretching routine, consider stretching while you're in the shower. Think about it, you're already in the shower, why not stay in for an extra minute or two while you stretch your achy muscles? Plus, the hot water from the shower warms up and relaxes your muscle tissues, making it easier to stretch, and the water pressure can act like a massage too. Lastly, stretching in the shower can be invigorating and re-energizing for when you need a boost mentally and physically. Just remember to use caution if your shower is small, slippery, or if you don't have something to grab for support.

Here are a couple websites with photo examples of some good shower-appropriate stretches for you to check out... 
Stretches to Do in the Shower 
Daily Shower Stretches

Female Genital Mutilation (FGM) Awareness Day

Did you know that February 6th is International Day of Zero Tolerance to Female Genital Mutilation as sponsored by the United Nations Population Fund? It is important to be aware that FGM is illegal in Minnesota and in the United States at large, but continues to pose a health risk for an estimated hundreds of thousands of girls in the US each year. FGM can lead to many dangerous and even life-threatening consequences including severe pain, hemorrhaging, excess scar tissue, wound infection, recurrent urinary tract infections, painful menstruation, and cysts to name just some of the consequences. For women who have undergone FGM and become pregnant, surgery may be needed to allow for childbirth; FGM also poses an increased risk of complications for the mother and baby including infant death, prolonged labor from excess scar tissue, and postpartum hemorrhaging. The risk of re-traumatization and emotional stress during labor are also very likely. 

This issue is extremely important to me, because my daughter-in-law is Somali, and has close family members who have been forced to undergo this horrific practice. As such, I make it a priority to make a small standing donation each month to Ayaan Hirsi Ali's (pictured at right) AHA Foundation. Please check out her website to learn more, and make your own contribution. Additionally, Stop Violence Against Women provides comprehensive information about FGM. If anyone you know is at risk of forced FGM, please refer them to Women's Advocates' (588 Grand Avenue in St. Paul) 24-hour crisis line (651-227-8284) for help. For women who have undergone the procedure, Linnea Hadaway is one Minneapolis-based healer certified by the Barbara Brennan School of Healing who can facilitate the energetic healing process.

Prenatal Bodywork for Natural Induction

Among the natural and holistic approaches to induction, there are a variety of methods that can facilitate and support the process of labor and delivery. Using clary sage essential oil is one strategy, in addition to CranioSacral Therapy (CST), acupressure, acupuncture, and soft tissue work. While it may be difficult to avoid "traditional" Western induction in all cases, the aforementioned alternative methods are generally less invasive and traumatic for the baby. For instance, traditional induction can sometimes cause the muscles to contract too much, causing the baby's shoulder to get stuck on the way out. 

Some specific means of naturally encouraging labor and delivery include rubbing clary sage oil on the bottoms of the feet or along spine, applying the oil to certain acupressure points, applying a drop underneath the nose, soaking a piece of cotton with a couple drops of the oil and inhaling, diffusing into a room, or misting some of the oil onto your pillow at night. All of these uses of clary sage oil are much more gentle at jump-starting labor when compared to use of chemicals like pitocin. Additional means of gentle induction include sexual activity, nipple stimulation, and application of rose oil. Some drink castor oil for encouraging labor, but this might not be the most desirable method. Other essential oils that may relax the body and promote uterine contractions include geranium, jasmine, lavender, peppermint, and ylang ylang. 

Bodywork sessions to help induce labor naturally should be scheduled 38-40 weeks. Ideally, the birth partner should also attend the session in order to learn and apply acupressure points while CranioSacral Therapy is simultaneously applied. If an induction is necessary, acupressure and neck/shoulder massages can be useful for promoting rest and relaxation, to reduce the pitocin dosage needed, and to make contractions more effective. Additionally, acupressure can promote milk production.

For more information on DIY techniques to help induce labor safely and naturally, visit Gail Tully's Spinning Babies website.

Bodywork for Head Injuries

While we generally think of football as the sport that causes the most head injuries, did you know that cycling is actually the leading sport to cause head injuries? It's true, according to the American Association of Neurological Surgeons, 25% of sports-related head injuries are caused by cycling accidents. Then, football and baseball were tied at 14% each. What was the least common cause of sports-related head injuries you ask? Lucky for us in Minnesota this time of year, winter sports and fitness only account for 5% each. If anything, this research shows the urgency for always wearing a helmet when you bike. But, it also leads us to conclude that head injuries can occur from a variety of activities. CranioSacral Therapy (CST), as discussed above, may also be a safe and effective way to promote healing for head injuries, as it decompresses the bones. Following an impact, the cranial bones can get jammed up against one another, as the cranial bones are not fused together, but rather consist of several movable parts that fit together. When jammed up after an impact, imbalances in the spinal fluid can result, which then lead to other complications and health concerns in the body, such as headaches, vision problems, depression, etc. CST gently releases the cranial bones, promoting a faster recovery, mitigating trauma, and bringing the body back into balance so you can get back into the game in a reasonable amount of time.

Superstition Mountains Wellness Retreat

The wellness retreat this month will take place out of state (Arizona, to be precise) in the end of January, from Tuesday, the 19th through Friday, the 22th. Need a break from the cold and the snow? Anyone is welcome to join me, as long as you can get yourself to Arizona and back. We will spend two full days staying in a campground off the Apache Trail in the beautiful Superstition Mountains of Arizona.

CranioSacral Therapy for Infants

CranioSacral Therapy (CST) is not just for adults. It is also safe and effective for use on babies and children. In fact, it can be particularly helpful to calm infants, and assist with nursing. CranioSacral works to correct any compression that may have resulted during the birthing process by gentle physical touch of the practitioner that optimizes the alignment of the baby's palate, spine, and skull so that the baby can properly latch when nursing. In addition to nursing, CST also promotes healthy sleeping and pooping! 

While we don't know for sure if CST works for all babies, it is safe and gentle enough that it is worth a try. Furthermore, given my recent additional training in Upledger Somato-Emotional, (a particular type of CST), I am now very highly skilled at oral protocol with children, infants, and adults.

Learn more about CST for infants, and specifically for help breastfeeding facilitation here and here.

Self Care in the New Year

As we ring in 2016, please do not forget the importance of self care. Of course, self care can mean different things for different people, but if massage fits in with your plan for self care, remember that regularly scheduled massage is best. Ideally, massages should be scheduled once a month. This also works out in your favor, as you get a discount when you schedule your sessions in bulk. Consider committing to a regular day every month, such as the third Thursday, or third Saturday, or whenever works best for you. You can then go online and schedule that day for the next six months. 

Regular massages will help bring your body back into balance. This is crucial, given that there are multiple macro-level stressors present at this time including terrorism, economic changes, global warming, etc. These stressors will affect your ability to sleep and relax, which is when your body can heal. Massage also reinforces the immune system and flushes excess chemicals out of the body, which will not only protect you from bacterial infections, but also from cancer, and other environmental toxins you may be exposed to.