Vegetarian Nutrition

Photo by Farhad Ibrahimzade on Unsplash

Vegetarian diets are GREAT for health! They lower body fat percentage, decrease your risk of cardiovascular disease and cancer, reduced inflammation in the body, and can even enhance recovery after physical activity. There are many driving forces behind why people choose a vegetarian diet, may it be due to religious, environmental, ethical, or health-based reasons. One thing in common though, is that folks following a vegetarian diet might be lacking important nutrients if they have not had exposure to a registered dietician or nutrition coach. Lacking in certain nutrients, specifically nutrients that come from animal products, can make one feel sluggish, weak, and tired.

So, what are the key nutrients that may be missing? Below are some of the most common nutrients that are lacking in vegetarian diets, but remember: It is always best to check with your primary care provider or another medical doctor as they can run blood tests to determine with accuracy which nutrients you may be deficient in.

Vitamin D

found in salmon and dairy milk. Vitamin D is responsible for directing all cells with a nucleus what to do (all cells other than fat cells). Deficiency can cause deficits in strength and fatty degeneration of type II muscle fibers. Vitamin D found in plants is less efficient at being absorbed and used in our body than Vitamin D found in animal products, so you may need more vitamin D from plants. You can find plant-based sources of vitamin D in tofu, soybeans, oranges, spinach, and lentils.

Iron

found in red meat. Some plants have compounds that inhibit the intake of iron, so people on a vegetarian diet may need more than non-vegetarians. Low iron can result in us needing to use iron in our blood, which can cause fatigue and anemia. Cooking in a black iron skillet can give us traces of iron, however, iron supplements are likely to be the best option to get the iron we need.

Omega-3’s

found in cold water fish, and somewhat in chia and flax seeds and walnuts. Lacking in Omega-3’s can cause brain fogginess and inflammation in our bodies. There are multiple kinds of Omega-3’s that our body needs. The Omega-3’s that our brain needs are best supplied from cold water fish instead of nuts and seeds. Therefore, supplementation is the best way to efficiently get Omega-3’s for our body.

 

Calcium

found in dairy products. We need calcium for our bone growth and strength as well as for our muscles to function efficiently. We may feel weak if we don’t have enough calcium. Plant-based sources of calcium include kale, broccoli, tofu, and fortified plant milks.

Vitamin B-12

found in animal protein. Without B vitamins, specifically B-12, we may feel very fatigued throughout the day. Because vitamin B-12 is only found in animal protein, the best way to get this nutrient will come from supplements or fortified plant milk.

Remember, these are just the most common nutrient deficiencies and not all are listed here. If you are on a vegetarian diet, it may be worth going to a registered dietician to ensure you are eating well-rounded and are getting essential nutrients for your body!

Blog post written by Kat Cantlebary for Remedial Massage Queenstown

Why We Tell You to Hydrate!

Photo by Anderson Rian on Unsplash

Why is hydration so important? We all know we need to drink water, but what are some of the exact physical benefits? And why does my massage therapist always tell me I need to drink water? Well, there are two answers to that question. One, is fascia, and the other is our circulatory system.

1.     Fascia is a special connective tissue in our bodies. At the basic level, it holds our muscles, organs, and skin in place (for more information, see our other blog post on fascia). More importantly, however, fascia gives us the ability to move as it is made up of 70% water, thus assists in creating flexibility and more pliability our bodies.  

Because of the high water content in fascia, you can think of it like a sponge. When a sponge is dried up, it becomes rough and unpliable. When we are dehydrated, our fascia can become stuck or ”glued” to itself and to the muscles it surrounds. This manifests in our body as decreased mobility, general soreness, chronic pain, and trigger points – hyperirritable spots in our fascia.

When a sponge is hydrated, it becomes flexible and soft. By hydrating our bodies, we keep our fascia flexible and pain free. We also allow the fascia to absorb or “sponge up” the nutrients it needs to stay flexible and healthy.

2.     Our muscles store toxins like lactic acid when we are emotionally or physically stressed. Massage helps to increase the circulation to our muscles and in turn, helps to flush out those toxins. However, if we are dehydrated, we have less blood volume available to flow to these muscles to flush out these toxins.

As a generally rule, we are made up of about 70% water so for the optimal functioning of all our bodies systems, it’s a good idea to keep hydrated so these systems are “well oiled.” Your body is your vehicle to experience the world - if you didn’t put oil or fuel in your car it wouldn’t run smoothy or is likely to break down. The same goes with your body, your water intake and the quality of food you consume.

Blog post written by Kat Cantlebary for Remedial Massage Queenstown

Top Tips to Keep your Fascial System Healthy

You may have heard your massage therapist or even your yoga instructor mention fascia, whilst enthusiastically explaining to you why it is so important in treating body aches, pain and dysfunction. In fact, with fascia becoming more widely talked about and understood, myofascial or fascia-release treatments are becoming more and more common in massage therapy, chiropractic and physiotherapy clinics.

Myofascial release treatment

Myofascial release treatment can be beneficial to clients wishing to create more space and balance within their body and for practitioners seeking to help restore structural integrity. Fascia is often the missing element in the movement/stability equation. 

Aside seeking treatment for pain associated to postural dysfunction from a fascial-work practitioner, it is possible to help keep your fascia as healthy as possible to prevent it from becoming problematic. See our three tips below from Dr. Jess Reynolds [massagebook.com] along with explanation, on how to keep your fascial system in tip-top condition:

1. Stay Hydrated

The fascial system is comprised of fibres, cells, and the extracellular matrix (ECM). The ECM makes up the vast majority of fascial tissue and is composed almost entirely of water. While there are many physiological reasons why we should stay hydrated, keeping the fascial system in tip-top shape is near the top of the list. When we are dehydrated, the ECM (which should be a mucus-like substance) becomes thick, sticky, and viscous. This thick stickiness in the ECM leads to fascial adhesions (layers of fascia stuck together). Maintaining proper hydration helps prevent myofascial adhesions.

2. Move Your Body

While it is essential to stay hydrated, drinking enough fluids is only part of the equation. The other part is to make sure that fluid can get to all of the tissues. The best way to do that is to move your body. As you move your body through various novel positions, such as those performed in a yoga class, fluid begins to move through the myofascial system.

Imagine squeezing some dirty water out of a used sponge. Once the pressure is released from the sponge, it can absorb fresh, clean fluid. Our bodies work in a similar way. Stretching works the same way as squeezing the sponge does. Releasing the stretch is like releasing the sponge; it allows new fluid to enter.

One other very effective way to maintain a healthy fascia is through doing “mobility” work. Mobility work involves deeper and more focused work on problem areas, often with the assistance of a tool, ball, or roller to apply pressure directly to the fascia in order to affect positive change.

3. Eat an Anti-inflammatory Diet

Diet and nutrition are loaded subjects these days, but one thing that pretty much everybody agrees on is that the “Standard American Diet” is pro-inflammatory. There are many ill effects of systemic inflammation caused by a highly inflammatory diet. When inflammation affects the fascial system, the body produces a pathological or excessive amount of collagen, a glue-like substance that binds tissues together. Excess amounts of collagen bring excess stickiness, increasing the likelihood of fascial adhesions. Similar to how dehydration can cause adhesions, system inflammation caused by a pro-inflammatory diet can also cause adhesions.

Keeping these three things in mind will significantly reduce the likelihood of developing myofascial adhesions and keep your facial system healthy.

Fascial-release treatments such as orthopaedic cupping can be added onto your massage session.

Book here to schedule your session with us. 

. . . . .

Blog post written by Sarah Pryke for Remedial Massage Queenstown. Reference and resources published by Dr.Jess Reynolds from www.massagebook.com and Fascial Release for Structural Balance by James Earls & Thomas Myers

Only a Runner Doesn’t Laugh at the Word “Fartlek”

Signed up for the Marathon? Been training hard. My hat goes off to you, starting and keeping up with a regime like that is no easy feat, so good on you. 

Now that you're deep in training mode all those wonderful sore spots and niggles will be rearing their ugly head(s). 

Keeping on top of those painful spots is not only smart but will literally get you where you need to be faster. Muscles move better and faster when they are healthy - fact. 

To get your body race ready you need to commit to a training schedule, treat injuries and begin strength training. 

WHEN SHOULD A RUNNER GET A MASSAGE?

That answer is anything but straightforward and is dependant on the the objective of the client aka marathon runner extraordinaire.

There are 4 different types of massage that are specific for runners needs; Pre event, post event, general massage (for runners) & injury specific (remedial massage). Each type of massage has a different goal. As a result, there are a number of right times for a runner to receive a sports massage, as long as the type of massage is administered correctly and is in line with your goals. 

PRE EVENT MASSAGE

Goal: to get the body race ready.

It is important to keep in mind that every one responds differently to massage. This is particularly relevant when it comes to pre-event work. Some love to get really deep work the day before or even the day of an event; some prefer a light flush; others respond best to over-the-clothes compression and quick invigorating work, and some don’t want to be touched at all for the three or four days leading up to a race.

If you'd like to know how you'd respond it is important to experiment with pre-event work prior to a workout or less important race before implementing it as preparation for a more important competition. 

POST EVENT MASSAGE

Goal: to speed recovery from a race and decrease post exercise soreness.

Generally within 36 hours of a race or competition is when you should receive a post event massage — keep in mind that you've  just put your body under a tremendous amount of stress. Muscles have undergone micro-trauma and tearing and need a bit of TLC. 

The massage should be on the lighter side but slightly deeper than pre-event work, with slow, controlled, flushing strokes. If the work is too deep it can damage muscles further and prolong how long it takes to recover from the event.

Incorporating a moderate amount of static stretching into the massage is also beneficial. If at all possible, hop into an ice bath or cold whirlpool after the massage and stretching. This combination of a flushing massage, assisted static stretching and cold therapy is a awesome formula for decreasing post-exercise soreness and substantially speeding up recovery from a race or event. I know a cold bath falls more into the cold pricklies rather than the warm fuzzies category, but it's beneficial none the less. 

GENERAL MASSAGE FOR RUNNERS

Goal: To loosen tight muscles, release trigger points, increase range of motion and reduce the risk of injury.

Runners tend to require and respond best to deeper work when receiving a general massage. A very specific massage is required, going deep enough to be effective but not so deep that it causes you to tense up and fight the work (if you find yourself clenching your muscles, its too deep). Some soreness for 24 to 36 hours after the massage is generally fine, but anything longer and the massage may have been too deep for you. 

INJURY SPECIFIC MASSAGE

Goal: To facilitate healing of an injured muscle, tendon or ligament.

Massage on an injured muscle, tendon or ligament can be extremely effective if applied appropriately. It is always important to work in conjunction with a doctor or physiotherapist so you've had a proper diagnosis and the massage is part of a comprehensive treatment plan. Every injury is different, and the massage protocol will vary depending on the type and extent of the injury, but here are a few useful guidelines. For now I'm going to focus on muscle strains, but remember, there are loads of other injuries you can get after running your buns off.

When working on a strained muscle, sessions should be no more than twice a week. The muscle needs time to recover between sessions. In the beginning stages of the injury, work will be be deep and  focused around the injured area but work on the injury itself will be limited to light flushing strokes. Light and very gentle static stretching will be incorporated as well. As the injury starts to heal, applying deeper and deeper pressure with cross fiber friction to the actual site of the injury will help the muscle realign. Gradually the intensity will increase to the static stretch and eventually incorporate resistive stretching (structural integration) towards the end of the rehabilitation process.

COMMON INJURIES FOR RUNNERS

Loads of injures can and will pop up, but here's a few of the most common and ways you can help sort them out. 

ILIOTIBIAL BAND (ITB SYNDROMME)

It's generally characterized by pain at the outside of the knee. A tight ITB can irritate the bursa at the lateral femoral condyle as well as the bone itself.

Treatment should include working all three of the gluteal muscles, the ITB itself but most importantly the tensor fasciae lata (TFL) this muscle LITERALLY means "tight lateral fascia" and your ITB is LITERALLY tight lateral fascia.  

The ITB usually requires very deep work because of how dense it is. Positioning can play a crucial role in effective ITB. Tightness in the iliopsoas and the vastus lateralis should be checked as well. When a client has an ITB injury or chronic ITB tightness, there is almost always an associated tightness and/or weakness in the gluteus medius and gluteus minimus.

So...rather that rolling out your ITB over and over and over and over again, roll the above muscles first, once they loosen, the ITB will usually follow.

Also get those adductors strengthened! I wont get into it in this blog (it's already pretty long winded, soz). Try doing 3 sets of 15 really concentrating on slow movements. 

ACHILLES TENDONOPATHY 

When treating an achilles tendon problem, a massage therapist will start with deep massage techniques of the Gastrocnemius and Soleus (some of the calf muscles). Since these muscles connect to the Achilles and can tug on the tendon when tight, it only makes sense to go to town on these poor overworked muscles. After a good ol' throttling checking through the entire posterior chain of the legs for tightness, including the hamstrings, glutes and the intrinsic foot muscles on the plantar fascia aspect of the foot is a must.

To help facilitate this, grab a golf ball and roll it along the bottom of your feet(s) while you're sitting down. When you release these muscles a lot of the tension from the calf muscles will melt away as well.

RUNNER'S KNEE

This is characterised by pain behind or around the kneecap. As the name implies, it is very common to runners, but not exclusive to runners. The underlying causes are often muscular imbalances the four quad muscles; the vastus lateralis, vastus intermedius, rectus femoris are tight while the vastus medialis obliques (VMO) are weak. The tight muscles should be loosened with massage and stretching, while the VMO needs to be strengthened. 

VMO strengthening start position. 

VMO strengthening – finish position: Focus on locking out the knee.

WHEN SHOULD YOU BE GETTING A MASSAGE?

While training, listen to your body. If you feel like you need one? Get one. When it starts getting close to race time try and stick to 3-6 days pre event. As I said above, people respond differently to massage and you don't want to find out a few days out that you still haven't fully recovered from that deep tissue massage you had with Hardcore Helga a day before the big event. 

Need a massage or have a question, don't worry, I got this.

Have an injury and unsure if you should ice or apply heat to that bad boy?