Joke of the Month

Who said laughter wasn’t therapeutic? Try to stop smiling. We dare you!

Things to Do in Portland this Month

What better city in which to live then Portland?  Add our amazing city with a dash of warm June weather and you have a fun time waiting to happen. At any moment, and on any day, there are a variety of local events that are sure to capture your interests and allow you to enjoy both our city and its dwellers.

Join your loved ones or meet new friends at Movies at the Museum or at Andy’s Old Port Pub for live music. And on every second Saturday, you can shake up your exercise routine by joining Mayo Street Arts for their monthly Swing Lesson and Dance.

While both of the aforementioned events are sure to be interesting, these are not the only events for the month.  For more information and event schedules, please visit www.mainetoday.com, www.visitportland.com, or www.portlandmaine.com and you will be sure to find something that peaks your own interest.

Good times await you. Take full advantage and enjoy!

Top 10 Summer Health Myths Debunked

As a means to better prepare you for a summer of worry-free fun, we are debunking these top ten summer health myths:

Myth #1: Going in and out of air-conditioned buildings can make you sick.
According to Neil Schachter, M.D., pulmonologist and author of The Good Doctor's Guide to Colds and Flu, congestion or sniffling is often a sign of allergies, as opposed to a cold. "People who have allergies -- even small sensitivities -- may be affected when moving from a clean-air environment into one that's full of Mother Nature's irritants," he says. To defend against allergies, stay inside on humid days, when allergies are strongest, and keep your home dust free by cleaning your AC filter once a month. (Women’s Health)

Myth #2: A Sunburn Will Fade into a Tan
“Sunburn is a burn, not a prerequisite stage for a tan” (CBS News). Sunburns only result in skin damage, leading to premature aging and an increased risk for skin cancer.  Even “healthy” amounts of sun exposure can damage the skin and put you at greater health risks. To avoid sunburn, use protective lotion with a high SPF number, even when in the shade. If it is too late, and find your skin to be burned, treat it with aloe vera or another soothing lotion. (CBS News)

Myth #3: Mosquitoes are Attracted to "Sweet Skin"
While mosquitoes are in fact attracted to some people over others (generally, mosquitos are attracted to one-out-of-ten people), there is no such thing as “sweet skin.”  Mosquitos do, however, prefer sweet, flowery, or fruity scents and dark clothing.  Unless you want to attract mosquitoes, stay away from perfumes or heavily scented lotions, deodorants, and hair products and wear mosquito repellent for extra protection. (CBS News)

Myth #4: Campfire/Grill Smoke Is Not Dangerous
“Smoke inhalation increases your risk of cancer, and unfortunately, the type of smoke doesn't really matter.  According to Clean Air Revival Inc.'s website, the Environmental Protection Administration estimates that wood smoke is 12 times more carcinogenic than equal amounts of tobacco smoke, and that it stays active in the body up to 40 times longer than tobacco smoke” (CBS News).

Myth #5: "Wait a half hour after eating before you can safely go swimming."
Our mothers were wrong. The likelihood of someone drowning from swimming right after a heavy meal is the same as the likelihood of someone dying from blinking too much. “As with any exercise after eating, swimming right after a big meal might be uncomfortable, but it won't cause you to drown” (Medicine Net).

Myth #6: "Dark-skinned people don't need sunscreen."
“People with lighter skins have less melanin, the pigment that absorbs UV radiation and protects skin, than darker-skinned people. While light-skinned people will be very sensitive to the effects of UV rays from the sun, those with darker skin can still be affected by damaging UV radiation.” (Medicine Net). To prevent skin damage, The American Academy of Dermatology recommends regular use of a sunscreen with at least an SPF 15 for dark-skinned people.

Myth #7: Flip-flops are kind to your feet.
The average flip-flop does not provide the proper support for your feet, according to Manhattan-based foot doctor Jacqueline Sutera, D.P.M. “Wearing them all summer, every summer could lead to pinched foot nerves, heel pain, tendinitis, and strained arches. If you can't quit flops entirely, buy ones that have at least a three-quarter-inch semi-cushioned sole and built-in arch support” (CBS News).

Myth #8: Saltwater Helps Wounds Heal
Have you ever been told to dunk a wound in salt water while at the beach for faster healing? Doing so is counterintuitive and can lead to other health concerns. “The sea is FULL of bacteria that can enter your cut and cause sores or even lead to infection. Not only does saltwater not help heal a wound, it does NOT clean it out properly, either.” (CITE SOURCE). While gargling with salt water may sooth a sore or swollen throat by helping the cells in your mouth release water, the salt does not act as an antibacterial agent, according to The British Dental Journal (2004).

Myth #9: Urinating on a Jellyfish Sting Helps Ease the Pain
If you have done this in the past, we’re sorry to inform you, this is a myth.  “It doesn't help at all, and in some cases, could even make it worse by setting off the remaining stinging cells, increasing the discomfort. Urine is too much like freshwater, and freshwater will react to the chemicals in the tentacles, increasing the likelihood of greater pain” (CITE SOURCE).  Wiping the site of the sting with vinegar is much more productive.

Myth #10: A dip in the pool can do double duty as a shower.
Unless you don’t mind the thought of diarrhea, infection, or rash-inducing bacteria all over your body, you should rinse with soap after taking a dip in the pool.  Because the average person does not shower or rinse before entering a pool, personal-care products, makeup, and sweat mix with chlorine, deactivating its bacteria-killing properties (ABC News).

Staying Healthy This Summer

Summer is fast-approaching, and the relentless heat, while enjoyable, can cause unwanted health concerns to rear their ugly heads. The most common health conditions brought on by summer weather and activities are dehydration and heatstroke, poison ivy, food-borne illnesses, mosquito bites, swimmer’s ear, and sunburn.  Although all of these occur frequently during the summer months, the following two conditions are most common:

Sunburns

The most common and prevalent health concern people face is over exposure to the sun. Sunburns and tanning do not just change your appearance physically; they cause pain and discomfort, premature aging and wrinkles, and skin cancer.  

If you do get sunburnt, we recommend that the following holistic health remedies:

• use aloe vera gel and white vinegar topically to soothe sunburns and help heal wounds
• soak tea bags in cool water and apply them to decrease pain and swelling if you have sunburnt eyelids
• wrap dry oatmeal in gauze and run water through it for a few minutes before removing the oatmeal, soaking a cloth in the leftover liquid, and applying the cloth to your skin every few hours.

Also, remember to remain hydrated by drinking plenty of water and take cool baths to soothe skin. You can always, however, avoid the trouble and protect yourself by using a sunscreen with a high SPF number.

Food Borne Illness

Bacteria thrives in hot, moist places, so summer weather is a breeding ground for bacteria. To eliminate the illnesses that occur as a result of food preparation or storage, clean your hands before and after handling food, separate raw meat from food that you consume, and store your food in cool places immediately after use.  Not doing so can result in illnesses with unpleasant flu-like symptoms.

Ginger and coconut water are both known to ease the pain of an upset stomach. In case you find yourself with a food borne illness, boil freshly chopped ginger and cinnamon sticks to make a ginger tea, or buy some coconut water at your local health food store to soothe your stomach.

Follow these tips and have a happy and healthy summer.

The Complimentary Benefits of Yoga

The physical benefits of yoga are a wonderful way to compliment whatever sport or physical activity you love.  Yoga stretches, strengthens, and invigorates the entire body and internal organs.  It increases core strength, flexibility, range of motion, and improves balance.   Practicing yoga as a form of cross-training will increase your performance and reduce the risk of injury.  The postures and breath control in yoga are complimentary to athletes in increasing the longevity in their game.   Yoga combines strength and flexibility, creating balance within the body.

The pain many athletes experience (bad backs, knees, tight hamstrings, sore feet) is not from the sport itself, it's from the imbalances that running or a repetitive movement cause.  If you're off balance, your muscles are forced to work harder in compensation in each step you take, thus enforcing strong muscles to become stronger, and weak muscles to become weaker.   This compensation puts strain on the muscles, joints, and the entire skeletal system.  Athletes can use a consistent yoga practice to bring balance into all muscle groups, which will support and stabilize the skeletal system.  This will allow the runner/athlete to be able to handle the force of impact and to avoid injury.

Mental Benefits of Yoga

• Stress Relief

• Prevention and Relief of Stress-Related Disorders

• Increase in Memory

• Greater Control of Emotions

• Greater Ability to Focus and Concentrate

Physical Benefits of Yoga

• Improved Flexibility and Balance

• Improved Cardiovascular Endurance & Efficiency

• Improved Core Strength

• Increased Energy Levels

• Increased Lung Capacity

• Increased Blood Flow

• Reduced Heart Rate

• Enhanced Overall Muscle Strength

• Enhanced Immune System

• Improved Digestion

• Relaxation of Muscles

• Weight Control

- Maura Hintlian RYT

Joke of the Month

If he can do it so can you!

Eating Local / Seasonal Foods

What is the true mark of the Spring/Summer season? The outdoor farmers markets that sprout up in cities all over the country. Our local farmers market is heading back outdoors at the end of April, and it could not be more perfect timing!

Although the indoor winter market was great, we could all use some sun in our face and wind in our hair--in addition to fresh, delicious, and locally grown food, of course. Starting on April 28 through late November, the Maine Farmers Market will offer a variety of goodies (everything from meat and honey to fragrant flowers) from over 35 Maine farmers. The food sold is sure to be a healthy and enjoyable beginning, middle, and end of each of your days.

If you are planning to start your spring/summer cleanse, now is the perfect time.  Visit the farmers market on the following days and in the following locations for Spring’s finest inspiration:

Saturdays at Deering Oaks Park in Portland from 7:00am-12:00pm
OR
Wednesdays in Monument Square in Portland from 7:00am to 2:00pm

Health Benefits of Therapy Animals & Pets

"Having a facility-based service dog takes time and commitment, but it results in lasting friendships. With their unconditional and non judgmental love, facility-based service dogs give a wonderful and life-changing gift," says Marcia Fritzmeier, a therapy dog trainer and caretaker at The Mayo Clinic.

It is this life-changing gift that we are hoping to share with our patients at Jade Integrated Health. For this reason, we have decided to welcome Dash as our new “staff member.”

According to Therapy Dogs International Inc., research suggests dogs have “quality of life benefits” on adults, which appear on psychological, physical, social, and behavioral levels.  While their research showed dogs benefit people by decreasing blood pressure and increasing physical mobility, the areas they often affect most are patient alertness, verbalization, and socialization, as well as positive mood alterations.

Delta Society, a nonprofit organization, has also found similar benefits that prove patient interactions with animals improve patients’ health and well-being. Dash will help our patients work through their physical activity and increase their positive energy. Dash is a wonderful new addition to our staff, and we look forward to our patients working with her.

Introducing our Newest Jade Integrated Health Employee—Dash!

Please join us welcoming our newest and perhaps most loveable member of Jade Integrated Health—Dash, a Portuguese Water Dog. She has black hair, heart-melting round, dark eyes, and a tiny black nose. At maximum she will reach between 20 and 23 inches in height and between 42 to 60 pounds.

Although Portuguese Water Dogs are natural swimmers and, therefore, are sometimes used to assist fishermen at sea, Dash will join the Jade Integrated Health team in a different capacity. She is an extremely friendly and loyal curly-haired dog of exceptional intelligence that will assist our patients through the therapeutic process.

Her particular breed is highly trainable, obedient, and good with adults and children, meaning she will not only fit in our atmosphere, but she will be easily trained to work our patients. Affectionate and spirited, she offers mental and emotional support. Along with the support she offers, her warmth and good nature are sure to bring smiles to our patients’ faces, as well as improved health.

We look forward to you meeting Dash.

Picking the Perfect Yoga Class

There is a common thread throughout the yoga classes offered at Jade Integrated Health: Bringing awareness to your breath and physical body, exploring yoga postures appropriate to your individual needs, balancing strength and flexibility, and concluding with a final relaxation. These are components of all yoga classes; however, they are also tailored to meet more specific needs. Depending on your previous experience with yoga and your desired benefits, some classes may be more suitable than others.

Here’s how to determine which class which best suits you:

• Gentle Yoga is the class for you if you’re new to yoga, looking to ease your way into the practice and explore the mind-body connection.

• Hatha Yoga is the class for you if you have some experience with yoga, and are looking to deepen your physical practice.

• Yoga for Guys is a class for men who are looking to learn yoga in an unintimidating environment with other men. It is a great class for beginners and experienced practitioners who wish to find balance in their approach to strength and flexibility.

• Yoga for Athletes is a class designed for athletes looking to improve performance and reduce the risk of injury, and will address the areas in the body that tend to be tight from activity.

• AcroYogaMTL is a playful class where you’ll work with a partner exploring yoga concepts and partner acrobatics.

• Prenatal Yoga is a class for expecting women at any stage of their pregnancy. Postures may be modified based on your individual needs and the trimester you are in. Classes are designed based on the needs and requests of the class, including energizing and restorative postures and various breathing techniques.

• Prenatal Flow Yoga is a class for expecting women who may have some experience of yoga and wish to transition into a prenatal yoga class that will include standing and energizing positions.

• Yamuna Body Rolling is a class for everyone! Anyone interested in removing as many physical restrictions in the body as possible will benefit from Body Rolling.

Each weekday class runs on a 7-week series. Please call to register. 773-5778

Happy picking! We hope to see your friendly faces in class.

Joke of the Month

Put the Spring Back in your Step

Do not let cabin fever get the best of you.  If you do not ski, snow shoe or skate, the snowy month of March in Maine is an important time to think about indoor exercise and conditioning.  There are ways to keep in shape at home without a great deal of equipment or exercise expertise. If you are not already doing so, put the spring back in your step with the following exercises:

Warm up cardio:  Walk or jog up and down stairs at home or work.

Mat/floor exercise:

• Heel Touches: Lying on your back, pull in your lower abdominal muscles as if you are zipping up a tight pair of jeans. Hold this position. Then, lift both legs so your hips and knees are flexed to 90 degrees. Slowly touch one heel down to the floor and bring it back up. Repeat with the other leg. Alternate, bringing heels down for 10-30 reps, 1-3 sets, depending on your tolerance. You should feel your abdominals working!

• Spinal Balance:  On your hands and knees, slowly lift opposite arm and leg, extending with straight knee and elbow. Be sure to keep lower abdominals pulled in and do not arch your back. 10-20 reps, 1-2 sets, as tolerated.

Leg strengtheners:

• Walking Lunge: Walk forward in a moderate lunge.  Be sure that your knee does not collapse in or get ahead of your ankle.  20-40 walking lunge steps, 1-2 sets

• Wall Squats: Sitting against a wall as if you are sitting in a chair, bend knees to almost 90 degrees. Hold for 60 seconds or longer. 5 repetitions.

• Single Leg Calf Raise: Standing on 1 leg, rise up onto your toes. 20-40 reps, 1-2 sets

Arm strength:

• In a plank position, walk hands forward and back.  If this is too difficult, shift your weight slowly from one hand to the other instead of moving forward and back.  10-15 “steps”, 1-2 sets

Before starting, please consider which exercises are most appropriate for you and do not perform any exercise that causes pain.

Make the Time Change Less Impactful by Reducing Stress

The sudden impact of the recent time change has undeniable effects on the human body.  Believe it or not, one hour less of sleep and the change in light that results, interrupts your regular rhythm and weighs heavily on your stress level, as well as your ability to cope with stress. This added stress manifests itself in different ways, including jetlag effects that cause changes in mood, digestion, and immunity.

Colds, coughs, and upper respiratory infections, an inability to sleep, and an increase in gas and bloating are a few ways in which stress could potentially take its toll. In order to mitigate these effects, take time to find ways to lessen stress in other aspects of your life. Taking better care of yourself is crucial to avoiding such harsh impacts.

What are some ways you can boost immunity and regulate digestion? Do not allow the time change to let you stay up later and do not gravitate toward the unhealthy foods that the lack of sleep may cause you to crave. Eat plenty of fruits and vegetables to help your digestion and boost your immunity.

Stay healthy.

In Preparation for Spring

Spring marks a time of metamorphosis and enlightenment.  During this time, we make several changes to our lifestyle to help us transition from the heavy winter to the light, airy spring.  Normally, people think about ‘spring cleaning’ to prepare for the change in season, but one of the areas in which we should think about change is our diet. Winter weather causes us to gravitate toward heavy, building foods (meats and cheeses) because the fatty, protein-based foods help us regulate our body temperature. Spring weather, on the other hand, does not take the same toll on our bodies, so it requires us to move away from such heavier foods and to develop a mind-body connection through food cleansing.

Food consumption should be reduced to the simplest foods that are in season. Bitter greens, such as kale, swiss chard, and dandelion, can help cleanse the body for spring. Fruits and vegetables, nuts and seeds, and whole grains provide a milder cleanse for those who are not accustomed to a such light fare.

If you live in the South, you can begin cleansing early on in the season.  Those who live in the North, might want to wait until the warmer weather of May.  Please, however, consult a professional before beginning a cleanse and be careful not to cleanse too aggressively if you are not accustomed to it.

For more information on cleansing, please read Staying Healthy With the Seasons by Elson M. Haas, MD.

Best of Portland – Holistic Health Practice

We've been nominated for

Best of Portland - Holistic Health Practice.

Please help us WIN!!!

Click the picture below to vote each day!

Yamuna Workshop March 3rd – “Balancing the Lower Body”

Balancing the Lower Body
Saturday March 3rd 3:45-5:45 p.m.

In this workshop we will work to free the muscle groups of the legs to establish proper balance, alignment, tone, and length of muscles from the pelvis down through the feet. Whether you perform a particular sport or general fitness workout, or simply carries on daily life, leg and foot holding patterns become established. Everyone needs to free their leg patterns to establish healthier and better alignment of the whole torso and to prevent injuries.

Registration Required
Please call 773-5778

Yamuna Workshop March 3rd – “Balancing the Upper Body”

Balancing the Upper Body
Saturday March 3rd 1:30-3:30 p.m.

We will explore elongating both the posterior and anterior muscles of the torso. We'll practice routines to free the hip joints, rib cage, chest and shoulders, resulting in a longer more relaxed body. If you work at a computer, tend to sit a lot, drive frequently, or experience tension in you neck, shoulders and upper back this is the workshop for you!

Registration Required
Please call 773-5778

Yamuna Workshop Feb 4th – “Leg Attachments” Workshop

Please join us for our next workshop on Saturday afternoon.

Yamuna Body Rolling is a unique approach to health and fitness that helps people feel better, move more freely, gain strength, and eliminate pain.  Specially designed balls will; increase muscle length, create joint mobility, promote healing of injuries, tone muscles, energize nerve roots and vital organs, dislodge tension and discomfort, enhance blood flow, and stimulate bone.  Carefully planned routines match the body's own logic and order to re-educate one's innate body awareness.

"Leg Attachments" Workshop

In this workshop we will work to free the muscle groups of the legs to establish proper balance, alignment, tone, and length of muscles from the pelvis down through the feet.  Whether you perform a particular sport or general fitness workout, or simply carries on daily life, leg and foot holding patterns become established.  Everyone needs to free their leg patterns to establish healthier and better alignment of the whole torso and to prevent injuries.

Saturday February 4th
Session #1 1:30pm - 3:30pm
Session #2 3:45pm - 5:45pm

Registration Required: 773-5778
Cost: $30

Expanded Studio Space!

If you have yet to try a yoga class at Jade Integrated Health and are interested in receiving individualized attention in a gentle yoga class aimed to optimize your health and well-being, then please come on Friday December 9th 5-6 p.m.

AcroYoga Workshop: Come play and feel empowered

Please join us for our next workshop on Saturday December 10th. AcroYogaMT teaches how to coordinate yoga concepts with a partner and moving into partner acrobatics. With an elegant blend of acrobatics, yoga, and creativity from other movement arts, this practice is all about building communication and bonds of trust.

Our workshop provides a safe and playful environment to develop body awareness, strength, and flexibility. AcroYogaMT involves partners acting as a "base" and "flier". The base offers stability, grounding and support during the yoga pose while the flier moves in a series of dynamic positions. No yoga or acrobatic experience is required and you do not need to bring your own partner.

After enjoying this sampler of the many elements of the practice you will have first-hand experience of what makes up AcroYogaMT. Emphasis will be placed on communication, safety, and FUN!

Come play and feel empowered.

Saturday December 10th 10am - 12pm

Registration Required

Cost: $50

www.acroyoga.com

The next 7 week series is starting soon. Check this link for dates.