Rx: Why Get a Swedish Massage

photo: angela weber

After putting those bookshelves together and getting ready for our Halloween Party tonight, my back and neck are acting all sorts of crazy. So, I scheduled a Swedish massage at Invivo. Why get a Swedish massage? I recently read a research study that was published last month that concluded there was a physiologic boost in immune responsiveness after one Swedish massage. I love how I feel after a good massage, but the deep pressure and smooth movements have a physiological benefit as well. Bring it, cold and flu season!


Mark Hyman Rapaport, Pamela Schettler, Catherine Bresee. A Preliminary Study of the Effects of a Single Session of Swedish Massage on Hypothalamic-Pituitary-Adrenal and Immune Function in Normal Individuals. The Journal of Alternative and Complementary Medicine. October 2010, 16(10): 1079-1088.

Kevin D. Wilson. "Integrating Swedish Massage Therapy With Primary Health Care Initiatives As Part Of A Holistic Nursing Approach" Complementary Therapies in Medicine 14.4 (2006): 254-260.


New York Times article and recap of massage research.

Rx: How to make a First Aid Kit

{Today I'm launching a new segment called Rx that will feature tips and advice for one of the things I know best: nursing. When I'm not blogging, I'm working as a RN and getting a master's degree in women's health. I love to teach and share what I know. Rx will feature general health topics referenced by major medical journals or research articles (not my own opinions) and will definitely be more fun to read than what's in a doctor's office waiting room.}



People sometimes think that my home first aid kit is stocked like the back of an ambulance. Not really. There aren't too many emergencies around my house except for a bagel-cutting accident every now and again. My first aid kit is pretty minimal, not a lot of clutter, but includes my favorite essentials that you can't find in a pre-made first aid kit:


The Goods


Band-Aids: I'm usually a fan of generics, but not when it comes to band-aids. I stock extra finger band-aids (the most common injury), and have a few extra large band-aids just in case.

Tape: 3M's transpore tape is like medical duct tape. It easily tears into any size strip without using scissors. I tape on gauze for make-shift band-aids or tape over blisters to prevent rubbing. Any tape can irritate the skin after a while, so use Coban for frequent dressing changes.

Coban: This self-adherent wrap is good for wrapping legs or arms when tape isn't a good option.

Dakin's solution: When cleaning out wounds, old or new, this pH neutral solution has shown consistent results. I don't like how hydrogen peroxide dries out the skin. Tip: you can make Dakin's solution at home with common household items.

Arnica gel: Arnica is a plant that has long been used for its anti-inflammatory effect. I use it, like many athletic trainers, as a topical salve for sports injuries. Note: keep away from children, the active compound Helenalin is highly toxic if ingested.

Antibiotic ointment: Even hospitals use generics. Fougera triple antibiotic ointment is used in every hospital I have ever worked in and is the exact same as Neosporin, but half the cost.

Ibuprofen and Acetaminophen: Grab the generics, but always read the label and dose according to age/weight. My general rule is: ibuprofen for general aches or inflammation, tylenol for specific aches or fever (because of their specific actions on prostaglandins). Choose tylenol if you're pregnant/breast feeding.

Mylanta: I prefer the combo of ingredients in Mylanta for heartburn or upset stomach. It works by neutralizing stomach acid and relaxing the gastic lining. The liquid works faster and has fewer side effects or interactions than calcium carbonate or bismuth subsalicylate containing meds. For diarrhea, Pepto-bismol's ingredient, bismuth subsalicylate is more effective.

Digital Thermometer: The cheap thermometers are sometimes best. Those forehead or ear thermometers can be tricky to place (even I have trouble) and therefore prone to inaccuracy. Under the tongue in that back "pocket" is the easiest place to aim. When placing under the armpit, add a degree. When placing rectally, subtract a degree.

2x2 Gauze Pads: I buy the basic sterile 2x2 gauze pads for ease. When you're in a rush, you know they're clean and you can just add a few more for a larger wound. Less decisions means faster care. Tip: For a real "gusher", I grab heavy duty paper towel and apply firm, direct pressure. Non-sterile paper towel is fine if it's temporary, plus repeatedly having to stop and replace or add small gauze pads will only inhibit clotting.

Tweezers: Splinter tweezers are long and sharp, perfect for removing splinters, bee stingers, gravel, or whatever else gets stuck in you.

Pseudoephedrine: Yes, you have to show your ID and go through hoops to get it, but it's worth it to stock this item at home. This medicine mimics the fight or flight response, constricting blood vessels in the nasal passages and drying up mucous. Not all Sudafed is the same, Phenylephrine is similar to pseudoephedrine, but not as effective.

Miscellaneous Extras
Popsicle sticks: use as a tongue depressor or wrap with coban for makeshift finger splint.
Non-Latex gloves: Remember, clean hands go a long way! Most first aid procedures don't require gloves, but I stock a few disposable pairs just in case. If a wound or rash looks infected (red, swollen, pussy) wear gloves. If there's a lot of blood, wear gloves. A latex allergies can show up anytime, so opt for non-latex.
The Poison Control Center: This is always a good number to have on hand if there are small kids in the house (even curious dogs). Call 1-800-222-1222 anywhere in the US.


And when you've gathered all your first aid goodies, here's a cute cabinet from all the luck in the world to put them in! (I just put mine in a dull little basket)

{Dog Days of Summer} Sunburn care

Today kicks off the Dog Days of Summer, a week of posts revolving around those achingly long, hot, and humid days of summer. I'm not complaining (it's nice to have summer for at least 3 months out of the year), but us city "sconnies" sometimes aren't used to it (we're more used to 30 degree weather). At least for me, I forget how strong that darn sun is, and then I get totally burnt. So here are the basics for preventing sunburn and caring for sunburns at home. I'm switching the gears and going into my nursing mode.




BLOCK THE SUN:

Look for the ingredient zinc oxide, it protects against a broad spectrum of UVA and UVB rays without being absorbed into the skin (those with sensitive skin will appreciate that). Go to UCSF dermatology website for a nice little brief on SPF numbers. I love a good tan, but really, any tan is actually skin damage. To minimize the skin damage or depth of the damage, apply sunscreen often and liberally (shotglass amount), but opt for the SPF 30 and try to limit yourself to small, but multiple intervals in the sun. After tanning/burning/being outside, you can minimize an emerging burn by taking an NSAID (tylenol, ibuprofen, etc). Studies show that it helps stop the ensuing swelling and sunburn pain. Fortunately, big floppy hats are "in" this year. I always have a scarf on hand to block the sun if I start getting too pink. If I'm at the beach, I put my sandals upside down or under a towel while I'm hanging so I don't burn my feet when I get up and put them on. (image: Fit Sugar)


-----------------------------------------------



HEAL THE BURN:

Burns happen. Don't I know it. When we were in Italy, I completely burned my entire back. There's no quick fix for sunburn care but somethings do really help. These are the 3 keys goals with sunburn care. (image: Martha Stewart)

1) MINIMIZE PAIN AND ITCHING
- The tannins in tea has an analgesic effect when applied topically. As an astringent, it constricts tissue to stop swelling. Pour cool brewed black tea onto the affected area or draw a bath using the tea, lavender, and mint.
- Taking an NSAID will also decrease the swelling after a burn has set in. The swelling and stretching of the skin is ultimately what is causing all that pain. Benadryl will help with the itching that comes when skin is regrowing.
- Cool it: Remember, ice may feel good, but your damaged skin can't always tell you if it's too cold. Don't add frostbite to your list of problems.

2) MAINTAIN NORMAL SKIN HYDRATION
- Aloe vera: it's rich in hydration and anti-oxidants. I like using the actual plant because then I know what I'm getting. You can buy it but it's not regulated by the FDA. I cut the aloe length-wise and scoop out the gooey green gel. I then apply it like a salve. It's cooling at first and seems to cut a little bit of the pain. I grow my aloe in bright, bright sun and keep the soil dry to the touch.
- Drink, Drink, Drink: but not alcohol, caffeine, or sugary drinks. These are diuretics and will not get you any further to hydrating yourself.
- Milk it: Soak clean papertowels (lighter and smoother = less pain) in milk and cool water mixture. Reapply several applications. The proteins in milk are very soothing on burns, the coolness will help aleviate the pain.

3) PROMOTE HEALING
- Keep it clean: Burned skin no longer its protective properties so it's vulnerable to infection. Opening any blisters or "heat rash bumps will also leave your skin open to possible infection. Lavender, aloe, and coconut have antiseptic qualities that will help keep the area clean.
- Let it "breathe": Most first-aid ointments (neosporin, desitin, etc) are thick because of petroleum jelly or barrier agents. After an initial burn, a barrier will trap the heat inside the skin, often making the burn deeper and more damaging. The heat needs to escape at least for 24 hrs. When the redness and swelling has subsided, it is OK to apply a barrier cream.
- Feed your skin: Skin needs water to regrow, so increase your water intake. Watermelon and cucumbers are packed with water and are good substitutes for drinking straight-up water. L-Cysteine is an amino acid that your body uses to produce keratin, or skin. A supplement or an increase in protein-rich food will ensure that you have plenty in your system for when your body goes into healing mode.


-----------------------------------------------

THE NO-NO's:
- Rubbing alcohol baths
- Petroleum jelly
- Ice
- Ignoring heatstroke: the signs and symptoms of heatstroke can be very vague, but it's easier to get hyperthermia than hypothermia. Bottom line: if you feel like you suddenly have the flu after being in the sun, drink some fluids and head to the doctor.

Coffee Break

I'm going to be starting a new segment called "Coffee Break": occasional photo posts from myself and readers of their "caffeine refueling", "work room breather", or "morning routine". So send me your iPhone pics or digital photos of YOUR coffee breaks and I'll post them! Why coffee breaks? Because it's 15 minutes out of a busy day to stop and smell the roses (or coffee beans), take a breather, let your mind rest. It's like the American adult's mini version of "siesta" or "recess". Everybody should have a break during the day even if it is a small one.

And it's good for you:
MIT study showing small breaks promote memory retention
http://www.sciencentral.com/articles/view.php3?type=article&article_id=218392812
Dutch study shows moderate coffe, tea drinking lowers heart disease risk
http://www.businessweek.com/lifestyle/content/healthday/640186.html
UK study researching effects of caffeine on mental alertness, decrease in mistakes
http://www.telegraph.co.uk/health/healthnews/7710780/How-office-coffee-breaks-make-staff-work-harder.html

So send me your pictures at creamcityandsugar@gmail.com of how you spend your coffee breaks!