about me Penny has been practising massage since 1987 and Herbal Medicine since 1996. She has also taught massage since 1989. Penny's commitment to you is to make a difference to your health and wellbeing.

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Massage and herbal medicine news
Issue: Massage and Herbal News August 2014

In this newsletter I discuss the following:

• New exercise guidelines for Australia
• Massage for the side of the thighs
• Treating blood pressure through herbs, diet and lifestyle.

I encourage you to reading the Department of Health Guidelines for a nation . See where you are in the activity/sedentary stakes, and what you need to do. 

Any of you who have knee problems will realise by now that massaging the sides of the thighs will help the knees.

And finally, ways of looking of reducing your  high blood pressure through lifestyle and herbs. 

Exercise guidelines for a nation.

New Exercise Guidelines 

The Australian Department of Health issued some physical activity and sedentary guidelines. These gudelines are aimed at the future health of Australians in terms of obesity and chronic diseases. And of course they also apply to you, your family and friends now. Have a look at the recommendations below and see if you need to up your activity or adjust down your sedentary time on a computer, watching TV, the mobile phone/tablet/ pad. Note it also includes 1-3 year olds upwards.

1-3 year olds

Activity - 3 hrs /day

Sedentary - No Tv or electronic games

4-5 yr olds

Activity - 3hrs/day

Sedentary - less than  1 hour/day

5-17 yr olds

Activity - 1 hour min of moderate/vigorous aerobic exercise. Must strengthen muscles/bones 3 or more days/week

Sedentary - Have less than  2 hrs/day on electronic media for entertainement. Break up long periods of sottinge less than

18-64 yr olds

Activity - 1150-300 mins of moderate activity or 75-150 of vigorous activity /week. Muscle/bone strengthening 2 days/wk min.

Sedentary - Minimum time in prolpomged sitting, break up long periods of sitting frequently

65+ yr olds

Activity - 30 mins moderate activity /day for fitness, balance, flexibility and strength regardless of age, wt, health problems. If you have not been active for some time, start at an easy level and work up to 30 mins or more

Massaging tight side thigh muscles

Some of you would have experienced me massaging the sides of your thighs on these very painful muscular bands called the ITB. If they  get very sore or tight  they can cause in the long tern knee issues. There is a new way of working on then now, which is far less painful and involves lifting and squeezing the ITB. Working on them has added benefit in that hamstring tension can be reduced too. So, next time you see me for these tight ITB bands I can work on them in this gentler way.

Blood pressure - How to lower it through lifestyle, diet and herbs.

What is considered high blood pressure or hypertension?

Normal - Less than 120/80 mm Hg

Prehypertension - 120-139/80-89 mm Hg

Stage 1 hypertension - 140-159/90 to 99mm Hg

Stage 2 hypertension - 160/100 mm Hg or higher .It is very important to treat as it is a significant risk factor for: 

• Strokes, heart attacks and Alzheimer's disease
• in 90% of cases there is no known cause of HBP.
• In 10% of cases it is caused by diseases such as kidney disease, medication and adrenal tumours.

Risk factors in the 90% of unknown causes are: 

• Age
• Race
• Family history
• Overweight
• Physical inactivity
• Insulin resistance and sleep apnoea
• Smoking
• Excess salt
• Stress

6 of these factors we can actually work on through diet , lifestyle and herbs.

8 point dietary plan

This is called the DASH diet which has been proven to reduce HBP. 

• Diet high in fruit, vegetables, whole grains, low fat dairy, fish, chicken and lean meats.
• 50-100g/day of dark coloured fruit such as blueberries, raspberries, blackberries and strawberries.
• Cocoa - 85% dark chocolate, 20g /day.
• Garlic as 1-2 fresh, crushed raw cloves/day
• Beetroot juice as a juice or supplement - juiced, baked or raw. Boiling beetroot kills the beneficial nitrates.
• Fibre - 30g/day of freshly milled linseed. 
• Reduce salt to no more than 3g/day
• Green tea and Hibiscus tea - several cups a day of each.

Stress is often a big factor. Herbs are used to relax the system. Massage, meditation and Tai Chi help.  In some cases counselling, or a psychologist are warranted. And if these strategies do not work over time then a visit to the doctor is called for , for medical intervention. 

Olive leaf is an excellent herb to decrease blood pressure. Most of you know it as a herb for colds, but traditionally it  was used for reducing blood pressure.

So, the key elements to reduce blood pressure are diet, herbs, stress reduction, increased exercise, weight loss, adequate sleep and moderate alcohol intake. This multifaceted approach, each reducing blood pressure by a small amount can have an accumulative effect and greatly benefit tyou. 

Quote of the Quarter

' Have a mind that is open to everything and attached to nothing' - Dr Wayne Dyer

Enjoy Spring when it arrives and the warmer days. I will write again just before Xmas with my Summer news.

Kind Regards

Penny Wade

Massage Therapist and Herbalist

02 94360306

e-mail - [email protected]

02 94360306