Expanding your family, have you got a will?

It is a certainty that nobody lives forever and that at the end of life, it is very helpful for those who we have left behind that we have done a Will. David Watts, Notary Public meets several people every month to assist them to prepare Wills, Power(es) of Attorney and various other planning documents. The most common time that people do their first Wills is when their family grows; either they get married or they have children. Most of us don’t really care what happens to our belongings after we go; but it is important to everyone to know who will look after our children if we are not able to do so. For more information, see www.davidnotary.com or contact David Watts, Notary Public. “Sound Legal Advice with a Tradition of Trust”

Five Common Misconceptions About Prenatal Massage

Here is a reprint of an article I read recently about pregnancy myths.

Myth or Massage
Five Common Misconceptions About Prenatal Massage

Myth #1: I can't receive a massage during my first trimester because it may cause a miscarriage.
Fact: You absolutely can receive a massage anytime during your pregnancy, even during labor and especially post partum. You can even receive deep tissue, except for the abdominal muscles. There is no physiological reason to skip massage in the first trimester. Some day-spas will refuse to see a woman in her early pregnancy simply because the statistical chance of her miscarrying is greater and they wish to avoid any liability the woman may, in her distress, place on them. At this state, however, the uterus is still only the size of a plum and therefore protected by the bony structure of the pelvic cavity. Massage produces endorphins, lowers catecholamine (stress hormones) and can lower blood pressure. This is reason enough to schedule a massage during the first trimester. Begin your pregnancy with a happy and healthy mind and body!

Myth #2: Massaging my feet will send me into labor.
Fact: Absolutely untrue. If this were the case, women all over the world would go into preterm labor from simply putting on socks! While it is believed that acupressure points on the ankle, feet, shin and hands can bring on labor, it must be specific work with the set intention of stimulating the uterus, not just simply massaging the feet to relieve swelling and joint pain. A trained pregnancy massage therapist knows these points and would work specifically and accurately, very close to the due date and/or during labor to stimulate uterine contractions. Pregnant women need their feet massaged! Gentle Swedish massage helps tremendously with edema and joint pain and is safe for all women who have not had or are having pre-term labor.

Myth #3: I really miss sleeping face down. Sidelying position won't be as relaxing.
Fact: Actually, sidelying position is just as comfortable if not more due to the special ergonomic cushions that allow your spine to be in perfect position to relax all your back muscles. If you receive a massage face down, even with table holes or pillows, your low back is still compressed and does not receive the appropriate massage. (After all, aren't you primarily coming in for a massage to relieve back pain?) The hole is never one-size-fits-all, so you will either hang through and strain your uterine ligaments or it will cause pressure on the sides of your belly.

Myth #4: I can't receive deep tissue massage.
Fact: As a fetus grows in utero, the woman's muscular and skeletal systems instinctively adjust to her new center of gravity. The muscles used to keep you upright need to work harder, therefore creating adhesions that are most successfully relieved through deep tissue massage. You may have heard that "toxins" are released into the body when you receive a massage (especially a deep tissue massage). This is true in the fact that waste products are released from the tissue, but it is minimal and does not cause harm to the mother or the baby. The certified prenatal massage therapists are specifically trained to administer the appropriate deep tissue massage to the muscle groups that need attention.

Myth #5: It's best to wait to get a massage towards the end when I feel really uncomfortable.
Fact: Why? By the time you feel really miserable, it will take several sessions to unwind. Stay on top of your discomfort and start receiving massage as a part of your prenatal wellness now! You may be surprised to know that your developing baby benefits from prenatal massage as well. Research shows that pregnant women experienced reduced anxiety, improved mood, reduced back pain, and increase sleep after receiving massage.^[1] The massaged women had fewer complications in labor and fewer premature babies. While research is ongoing in this area, it may be that massage is effective in lowering the stress-related hormone cortisol, which is one indicator of premature babies. There is belief that maternal stress on the fetus actually changes the way the baby's brain is developed. Studies show that expectant moms with high stress levels have aggressive, emotionally underdeveloped children, whereas moms who actively work to decrease their stress have babies who are easily calmed and children who socialize well with others.^[2] Since massage therapy is one way to reduce stress, one could conclude that prenatal massage can have a positive effect on the development of your baby. We often hear our clients say their babies are low-key and easily soothed, leading us to coin the phrase, "massage babies are mellow babies."^[3]

BONUS MYTH BUSTER: Most women don't realize you can receive massage within days or weeks after birth. Post Partum massage helps with milk production, alleviates muscle strain due to labor and delivery, balances hormones which can help decrease the onset of post partum depression, reduces fatigue and facilitates a speedy recovery.

Note: Certain conditions may require your doctor/midwife's approval before you receive massage. These include: undiagnosed pregnancy induced hypertension, previous pre-term labor, severe (pitting) edema, or other conditions your doctor deems "high-risk".

Editorial provided by Reneé Kimes

Improve Your Metabolism in Just 2 Weeks!

Improve Your Metabolism in Just 2 Weeks!

It's hardly news that exercise is good for you. It can help keep weight off, build a bigger brain, improve mood, and lower the risk of cancer and heart disease. Many people are put off by the idea of exercise because of time constraints. But research continues to demonstrate that you don't have to spend an hour in the gym or on the track to get the significant health benefits.

Case in point: A new study out of Heriot-Watt University in Edinburgh, Scotland found that high-intensity exercise for brief periods of time may help reduce the risk of diabetes.

In the study, published in the journal BMC Endocrine Disorders, researchers had young healthy male volunteers use exercise bikes to perform rigorous 30-second sprints. Over the course of two weeks, the subjects performed 30 of these sprints (about two or three a day) for a grand total of 15 minutes of exercise.

You read that right - 15 minutes. Over the course of two weeks.

And this low-volume, high-intensity training substantially improved both insulin action and blood sugar control.

"Doing a few intense muscle exercises, each lasting only about 30 seconds each, dramatically improves your metabolism in just two weeks," said James Timmons, a professor at the University and one of the researchers.

I've been an advocate of short, high-intensity training for years. Now, in addition to the many studies showing that this kind of exercise improves cardiovascular fitness and is an effective way to burn fat, the Heriot-Watt study shows that it may be an effective weapon in the fight against diabetes.

This finding is important, because it helps make the case that there's a lot you can do for your health in very little time. If, that is, you train smart. While walking 30 minutes a day is terrific, and weight training and spin classes and all the other ways to exercise still have their place, it's nice to know that you can still get a lot accomplished even if you have only a few minutes a day to work out.

By Jonny Bowden, PhD, CNS

Aromatherapy & Pregnancy

Aromatherapy & Pregnancy

There are some divided ideas on the dangers of certain essential oils used in aromatherapy during pregnancy, but since this time should be a time to enjoy and to prepare for the upcoming birth of your child, it would be wise to rather give some essentials oils a miss.

Aromatherapy can be a great benefit during pregnancy and assists in minimizing some of the discomfort and aches.

There are however some compounds in certain essential oils that have hormone-like behaviour because of their molecular structure and although there is no conclusive evidence on the effect of estrogenic oils it would be prudent to avoid anethole rich oils, like fennel and aniseed during pregnancy.

This list has been compiled with oils that are recommended to be avoided in pregnancy.

 

Almond – bitter             

Aniseed

Angelica Root            

Basil

Birch            

Black pepper

Camphor            

Caraway

Cedarwood            

Cypress

Chamomile*            

Cinnamon

Clary sage            

Clove

Eucalyptus            

Fennel

Fir            

Geranium

Ginger            

Hyssop

Jasmine**            

Juniper

Lavender*            

Lemon           

Lemon grass            

Marjoram

Melissa            

Myrrh

Nutmeg            

Oregano

Pennyroyal            

Peppermint

Pine            

Rose*  (I use Rose Hydrosol as a mist during massage treatments - its divine!)

Rosemary            

Sage

Stinging nettle            

Tansy

Thyme            

Yarrow*           

Wintergreen

Chamomile, lavender & rose may be used in low doses in last trimester. ** Jasmine can be used during delivery, as it will ease labour.

Vancouver Prenatal Massage

Pregnancy Massage
You're pregnant, congratulations! Whether you are two months or 9 months, massage can assist you with the transition as your body adapts in preparation of your baby's arrival. Although this is a happy event, there are many stresses that your mind and body will experience with change. The more rested and relaxed you are, the more your growing baby with benefit. Prenatal massage will also help relieve the many discomforts such as lower back pain, poor circulation and many other symptoms that come with pregnancy.

Check out my ads in Urban Baby.

Susan Polano

604.307.0217