Healthy Living Archives - Renu Massage, Energy & Bodywork in Madison

Body Treatments, Cupping Therapy, Healthy Living, Massage, Natural Remedies, Pain Relief

Back Pain? Cupping Will Help!

Back pain. So many of us have it. There are so many contributing factors which makes it difficult to definitely figure out what’s the main cause in a lot of circumstances. Sometimes it’s immobilizing and acute. Sometimes it’s our constant companion, joining us in every activity and popping up to say a more emphatic “Hi!” when we try something like bending over. It’s no fun.

If you experience chronic pain, you probably have an assortment of caregivers who help manage it all, from chiropractors to acupuncturists and/or physical therapists – all of them are helpful and are part of my personal care team for my chronic pain. Massage and cupping therapy should definitely be part of that mix if it’s not already. Without it, you’re missing the opportunity to nip a pattern in the bud before it sets in, between your other care visits.

Massage will definitely help, but cupping therapy will provide the most relief the fastest, and is more effective at preventing those patterns from setting in and requiring more effort (and visits) to correct.

I speak from experience, and cupping therapy has been a game changer time and time again while I wait for my PT or chiropractorappointment.

Right now many of us want to be out in the yard. And it is ohhhh so hard on our backs. For those of us with chronic joint issues like EDS, it can also destabilize the pelvis which then results in all kinds of other pain from hip to knee to feet. Using tools to garden will absolutely help (stools, kneeling pads, stand up weeding tools, etc.) But to really effectively manage the dysfunction that will result from certain activities, cupping is absolutely effective. I wouldn’t be nearly as active without cupping and massage.

Haven’t tried it yet? Now is the perfect time and season to give it a go! All our therapists are trained in it.

Kangzhu cups

June 9, 2025/by Heidi

Healthy Living, LGBTQIA+, Massage

Happy Pride Month!

June is here! Summer is imminent, and Pride Month begins. 🏳️‍🌈

As assaults continue on the human rights of various marginalized communities, it is more than OK that we take some time to celebrate Pride. We can celebrate each other, and we need to remember history: how Pride month began, and what we have built over the past 50 years. Let us never forget Stonewall and what it cost those who came before us.

Since I’ve been alive, some great things have happened – from women being able open a credit card account without a man in 1974 to achieving marriage equality in 2015. That is huge progress in a relatively short amount of time. The assault once directed at gay and lesbian people has now been focused on the transgender community. We can continue to achieve progress as we have in the past, even though these feel like dark times.

How can you support the LGBTQ+ community? Support a queer-owned business! That includes Renu. Massage will benefit you and will give very needed support to a local small business that is both woman-owned and LGBT-owned. Times are extra challenging for small businesses, so supporting us in June and in general is huge.

Do you know what the flag represents? In 2018, Daniel Quasar reimagined the Pride flag by adding the colors of the transgender flag and also include other marginalized LGBTQ communities of color, community members lost to HIV/AIDS, and those currently living with AIDS.

The chevron pointing right indicates a need for forward movement and progress: may this remind us that progress is not a given; we must protect what we have fought for and continue to move in the direction of inclusion and equality, not taking for granted that these rights won’t be threatened.

Let’s all take some time to enjoy what has been achieved this Pride month. The news is daunting and depressing, so let’s celebrate our victories this month and energize ourselves for when more action is needed.

June 1, 2025/by Heidi

Healthy Living, Lymphatic Drainage Massage, Massage, Natural Remedies, Pain Relief, Prenatal Care

Discover the Benefits of Prenatal Massage

Pregnancy is a beautiful gift, but it often comes with pain.

Massage will help.

Physical Benefits of Prenatal Massage

Pain Relief
- Prenatal massage effectively alleviates pain in weight-bearing joints, back, and muscles. Techniques that target specific areas, such as the lower back, upper back, and hips, reduce discomfort. A study found that women who received regular prenatal massages had less back and leg pain.
- Interesting Fact: Around 50-80% of pregnant people report experiencing lower back pain. Prenatal massage can help mitigate this pain, making the pregnancy experience more comfortable.
Reduction of Swelling
- Massage helps reduce swelling in the legs. It does this by improving lymphatic and blood circulation. This is achieved through gentle strokes and specific techniques aimed at promoting fluid movement. For example, light, rhythmic strokes on the legs can help move excess fluid and reduce swelling.
- Interesting Fact: Pregnant people can experience an increase in fluid volume. During pregnancy, blood volume increases by approximately 30-50%. Regular massage helps manage this increase, reducing discomfort and promoting overall well-being.
Improvement in Circulation
- Better blood flow gives more oxygen and nutrients to both parent and baby. It also boosts the lymph system and immunity. Long, sweeping strokes toward the heart improve circulation.
Reduction of Muscle Tension and Headaches
- Prenatal massage eases muscle tension. It also reduces headaches. It does this through targeted relaxation techniques. Gentle pressure on the shoulders and neck eases tension headaches.
- Interesting Fact: Hormonal changes during pregnancy lead to frequent headaches. Massage helps regulate these hormones, providing natural relief from headache pain.
Enhancement of Sleep Quality
- Massage’s soothing effects release endorphins. They promote relaxation and deep sleep. Techniques that calm the nervous system, like slow, rhythmic strokes, improve sleep quality.
- Interesting Fact: Pregnant people often struggle with sleep due to discomfort and hormonal changes. Prenatal massage helps improve sleep quality by relaxing the body and mind, leading to better overall health.

These benefits show that prenatal massage helps expectant mothers’ health. Proper training and technique are important to make sure these benefits are safely achieved.

Emotional and Psychological Benefits of Prenatal Massage

Stress and Anxiety Reduction
- Relaxing techniques, like slow, rhythmic strokes and gentle pressure, reduce stress and anxiety during pregnancy. For instance, many people feel calm and less anxious after a session.
- Interesting Fact: High stress and anxiety during pregnancy affect both the parent and baby. Prenatal massage lowers cortisol levels. This promotes a healthier pregnancy and reduces stress-related complications.
Alleviation of Prenatal Depression Symptoms
- Massage can help stabilize hormonal levels and alleviate symptoms of prenatal depression. Massage’s nurturing touch releases endorphins. This boosts mood and provides emotional support.
- Interesting Fact: Studies show that prenatal massage reduces depression. It helps pregnant people feel more balanced and supported.
Promotion of Relaxation and Well-being
- Prenatal massage promotes relaxation for parents and their babies. Helping to create a sense of well-being by calming the nervous system. Techniques like gentle Swedish massage help to release tension. They also promote an emotional bond with the baby.

Prenatal massage has emotional and psychological benefits. Massage also improves the well-being of expectant parents. It improves their pregnancy experience and promotes a healthy, balanced mind.

When is the best time to start prenatal massage?

Prenatal massage can typically be started after the first trimester, with medical clearance if needed.

How frequently should pregnant people receive prenatal massages?

Pregnant people should have sessions every two weeks in the second trimester. In the third trimester, they should increase to weekly appointments.

May 14, 2025/by Heidi

Body Treatments, Cupping Therapy, Healthy Living, Massage, Natural Remedies

Want Faster Results from Chiro and PT?

Muscle memory – usually so helpful as we learn new skills. But it works against you when you’re trying to fix postural or structural alignment issues.

Your muscles are creatures of habit – and they really like being where they’re used to being, even if it’s causing you pain. It takes time and consistency to retrain those muscles.

What can help? Both massage and cupping therapy.

Manual therapies like massage and cupping therapy speed the time it takes to retrain the body – by disrupting the previous patterns, releasing adhesions, and loosening up the tissues, those tissues then are more ready to respond to a new direction.

Massage & chiropractic go hand in hand. Same with physical therapy.

Check out our Wellness subscription rates today. Or book an appointment.

April 17, 2025/by Heidi

Healthy Living, Massage, Natural Remedies

Why regular massage is so very, very good for you

Is massage part of your regular wellness habits?

Or do you just come in for special occasions when you believe you deserve a treat? Massage is considered part of health care in other countries and is an ancient form of healing. It’s no surprise that most chiropractors have an onsite massage therapist as part of their practices. Massage has benefits for the physical body, the mind, and your energetic life force.

9 Great Benefits of Massage

1. Do you see a chiropractor? Every time you get adjusted, your muscles will want to pull your spine or pelvis back to to where it was before, since those muscles had adjusted themselves to that position. Massage helps train them to go back to how they should be in relation to the newly adjusted bones.

2. Do you exercise? Massage therapy has many great benefits when combined with exercise. Even if you don’t consider yourself an athlete, all adults should be getting regular exercise, and massage will help to:

reduce muscle soreness
improve your range of motion
balance your muscle tone (to prevent it from being too highly toned)
improve exercise performance
decrease muscle stiffness after exercise
promote relaxation

massage therapy myofascial release 3. Massage relieves pain. Most people either already have or will experience back pain at some point, and massage enables those people to feel better and be able to function instead of remaining debilitated. Same goes for headaches and migraines.

4. Say hello to endorphins during every massage session. You know that great feeling you get after you’ve peaked in your exercise session? Get more of that natural goodness with massage. Endorphins are our natural pain killers and stress fighters. Who doesn’t want more natural stress fighters?

5. You will sleep better! Most of us could use a little extra rest, so why not promote healthy sleep with regular massage? Your brain will thank you. You will also feel more alert, one 1996 study found.

6. Your immune system will be boosted according to a Cedars-Sinai study from 2010. “This research indicates that massage doesn’t only feel good, it also may be good for you,” said the principal investigator of the study. ”More research is ahead of us but it appears that a single massage may deliver a measurable benefit.”

7. You’ll even look better! Massage increases blood flow and stimulates lymphatic drainage, making your largest organ (skin) look healthier and younger. Cupping therapy on the face greatly multiplies this particular benefit! We call this Facial Rejuvenation Cupping at Renu.

8. Soothe anxiety and depression without medication. Massage reduces cortisol, that pesky stress hormone. We all know cortisol much too well, and massage directly reduces cortisol levels, multiple studies have shown.

9. Massage soothes the mind and spirit, not just the body. During massage or bodywork sessions, you will enter a parasympathetic state (like a meditative state), allowing mindfulness to occur naturally. This helps balance you emotionally and spiritually, in addition to all the great physical benefits mentioned above.

Massage is important for your health. It’s documented. It’s something that many people with debilitating pain have discovered has helped the regain their lives. But regular massage should not be enjoyed only by those in chronic pain; each of us will benefit by incorporating a monthly massage into our lifestyle. We really can’t afford not to!

References:

AMTA article

Science Daily article

Huffington Post article

Prevention.com article

MassageTherapy.com article

April 7, 2025/by Heidi

Healthy Living, Massage, Natural Remedies, Pain Relief

Spotlight Therapist: Meg

“My favorite thing about being a massage therapist is getting to build therapeutic relationships with my clients and help them in achieving their wellness goals”

Her clients describe her massage as therapeutic and healing. In addition to practicing massage therapy, she also enjoys gaming, writing, and spending time outside in nature.

Meg’s approach to massage focuses on the body-mind relationship and how that enhances the healing process. She specializes in classic Swedish massage, deep tissue massage, prenatal massage, Tui Na (Chinese medical massage), acupressure, and cupping therapy.

She believes that massage therapy is a great way to promote relaxation, reduce stress, and ease pain. As a massage therapist, Meg is very passionate about helping people feel their best.

Meg has been practicing massage therapy for 12 years and has given over 10,000 massages working at various spas around Madison and the Dells. She is also currently teaching massage therapy to future massage therapists at The Aveda Institute Madison.

March 24, 2025/by Heidi

Healthy Living, Massage

Want a Resort Spa Experience? We Got You!

At Renu, we love therapeutic massage to relieve chronic pain and keep everyone in good working order – that is our passion.

But sometimes you want to feel pampered and have a spa experience. We’ve got you there too!

Book a spa experience with Reneé and you’ll get hot stones, aromatherapy and a hot compress. And it’s heavenly.

A friend of mine just saw Reneé for her birthday and had an absolutely fabulous experience. She hasn’t done regular massage before, but now she wants to. Regular massage is one of the best things you can do for yourself to maintain your health and improve your overall wellness. Why not do something good for you that also feels great?

I had a spa experience for my birthday, and it was absolutely amazing! I love a good spa getaway, but things have gotten so very expensive – we feel it too as a small business. Here in town, you can splurge on some extras without coming anywhere close to the cost of going to the Dells or to Kohler.

Any day is the perfect day to take care of yourself. Massage helps your mental health, your physical health, and your emotional and spiritual health.

Enjoy some extras too – you are worth it!

February 26, 2025/by Heidi

Healthy Living, Massage, Natural Remedies

Here’s How to Be Healthier This Year Without Tons of Effort

How’s that resolution going?

We tend to think big when making resolutions, when the most effective way to see tangible results is by making small changes that are doable. So think small. If you haven’t yet read Darren Hardy’s The Compound Effect, it’s a great short read about how small changes add up over time – whether they be positive or negative. I have seen that demonstrated in my life time and time again.

What one or two small things can you change that will add up over time? Here are some ideas:

Add dark leafy greens

From a Washington Post article:

“Eating more dark green leafy vegetables is one of the best changes you can make because ‘they are the healthiest food on the planet,’ says Tracye McQuirter, public health nutritionist, author of “Ageless Vegan” and founder of the 10 Million Black Vegan Women movement.

Dark green leafy vegetables are packed with nutrients that fight cancer and promote the health of our hearts, eyes, bones, digestive systems, brains and skin, which is why, she says, ‘the glow is in the greens.’”¹Plus – fiber! Most of us could use a little more fiber.

Sound tough to do? It doesn’t have to be. Add some chopped greens to a stir fry, an omelet, your smoothie (you won’t ruin it!), or sauces and soups. Just a little bit as a habit will really make a big difference.

Eat Less Red Meat

That means less, not zero, if you’re a meat lover. Between the health of your body and the health of our planet, it’s a really great thing to decrease consumption of, significantly if possible, and just a little bit if not. Even if once a week you choose an alternative (those Beyond or Impossible Burgers are pretty great!), you’re still helping things. I’ve been cooking up Beyond Burgers in my air fryer for quite some time, and I just love them.

Try More Easy Meals at Home

So many times we order food because the thought of cooking at the end of the day seems too daunting. We see delivery cars all over the place too.

Restaurants do still need our support most service businesses are still recovering from the pandemic, ours included.

But let’s be purposeful about when we order from restaurants (especially fast or fried foods). Let’s stick to our home-cooked resolve – even just one more day than we are tempted to cave to start with. Choose a couple easy, healthy recipes that become a go-to on your tired nights. Trader Joe’s has some great things for easy meals – try a few new things on each shopping trip to see what you enjoy. Choose things whose labels don’t look overly daunting with their ingredients of mispronounce-able things.

The Whole 30 has some great tasting recipes that are very healthy. The tuna boats, protein salad and salmon cakes are among my favorites – salmon cakes take a bit of prep, but you can make a double batch that will last awhile. The tuna boats can be done with or without the endive boats (and the tuna mix is delicious!), and the protein salad is super easy once you do it a couple times. There are also some great sauces for seafood that aren’t very difficult to make, and they go with pretty much any white fish. I often chop up a little cabbage to add to the tuna mix and it’s much faster than spooning the mix into the endive leaves.

Reduce Alcohol Consumption

’Tis the season to abstain – Dry January has become quite popular! Can you keep it going? It’s really, really good to give your body a break from alcohol. Cutting back even a little bit on your weekly intake will make a big difference on your health; alcohol calories really add up, and excessive consumption can lead to other health concerns over the long-term. The Surgeon General recently recommended a warning label on alcohol because it’s been discovered that there really is no safe amount of alcohol; it’s just toxic. You can minimize your risk by reducing consumption. Your body and your sleep will thank you!

As I’ve gotten older, I’ve seen that I feel so much better with little or no alcohol. I do very much enjoy it, so saving it for special occasions just makes it more special.

There are lots of good-tasting non-alcoholic beverages available these days. A few of my favorites include:

Ghia – my favorite of them all! Aperitifs that are fantastic.
Casamara Club Italian sodas – they’re all fabulous, but my favorites are Onda & Alta
Kin Euphorics – their Actual Sunshine reminds me of a mimosa, and Lightwave is lovely to sip as your last beverage of the day. Everything I’ve tried from Kin has been great.
Lyre products – I have yet to be disappointed in them
Pentire – gin, margaritas, and palomas. Palomas are my favorite.
Seedlip – great for mixers.
Monday Gin
Proteau botanical beverages a substitute for wine

There are hop waters out there too with zero calories, and lots of other things to try. Have fun with experimenting!

Give Your Mind a Break

Another great way to be healthier is to take care of your nervous system but giving your parasympathetic nervous system a break. Meditation is great for this, but a lot of people struggle with it. Walks in nature are also fantastic. You know what else does this? Massage! If you allow your body to relax (and don’t chit chat through the session), your mind, body and spirit will all be rejuvenated while also feeling great.

We wish you a healthy 2025!

¹https://www.washingtonpost.com/food/2022/01/03/how-make-smart-new-year-resolutions/

February 10, 2025/by Heidi

Healthy Living, Massage, Natural Remedies, Pain Relief

Need to focus on self care?

Massage therapist providing massage to shoulder of client

This year is a great year to start: partner with your bodywork therapist to achieve results.

Do you need to focus on self care more this year? Most of us do.

I meet a fair amount of people who think of massage and bodywork as a luxury, something to treat oneself to on special occasions. While it is certainly true that massage feels wonderful and is a great way to celebrate, it seems these people are missing out on a huge opportunity to improve their overall daily health. When people like this come into our practice, we can usually see lots of benefits to regular bodywork that they would experience if they allowed themselves to take care of their bodies. And even if they agree it’s a good idea to do it more regularly, we often won’t see them again for months.

Self-care is important — it is not a luxury at all! We all know to put on our own oxygen mask first in the very unlikely event that our airplane loses cabin pressure, but not all of us know how to take care of our own body, mind and soul. Massage and bodywork address all three of those, and it feels good too! Granted, sometimes bodywork doesn’t feel great if we have super tight or knotted areas, or areas that have been causing pain in the body for some time. Sometimes it does need to feel worse before it feels better. But that doesn’t mean that when massage feels wonderful that it has no benefits; it absolutely does.

We depend on and expect our bodies to carry us from one activity to the next, and we often have such expectations without giving it the appropriate care. It’s no wonder so many people have aches and pains, since bodies are contracting during exercise and fast-paced living, yet not very often getting stretched, soothed, or returned to their elongated state filled with wonderful oxygen. So even an average person who has no complaints can absolutely benefit from massage. How many things in life do we only realize how much we need after we experience it? That seems to be the human condition.

Some physical issues can be resolved quickly and efficiently with bodywork, but others are more complex and deeper within. Those in this category often know they need bodywork to address an issue, and they expect if they just keep showing up to regular massage appointments then their issues will magically be resolved without any effort on their part. While massage or other bodywork is a great and appropriate thing to do for a great many chronic conditions, it is only part of the equation and only goes so far.

The massage recipient bears the responsibility to fill that gap and to partner with the therapist to really see some fantastic results. Filling the gap can be done with emotional or spiritual healing in addition to bodywork, or even by changing some regular habits that are creating the very pattern we are trying to change. The bodyworker gets an hour with someone every few weeks, and those habits get a significant more amount of time.

Personally, I have found that true healing is multilayered. Pain in the body can be as simple as surface level, but chronic issues usually have an emotional, energetic and spiritual component. Each person on the journey of healing needs to seek healing on all these layers. And very importantly, to communicate with the therapist before, during and after sessions about what is working and not working, what is being felt and experienced, or anything else that feels relevant.

Your therapist wants your feedback! Many people feel too shy to say that something isn’t working, but this is the exact type of thing we need to know to do our job properly. A therapist can often read signals the body gives, but a therapist can never know what a client is thinking, feeling or wanting without being told. The more input a therapist receives, the more efficient your therapy session will be.

Whether you are looking to massage and bodywork for relaxation, to heal an old injury or provide relief from chronic pain that affects your daily activities, it is vital that you see your relationship with your therapist as a partnership. Your therapist needs your input to get to the core of the issues that you want to resolve. Together, you can journey through the path of healing to the other side.

Will 2025 be the year you focus on self care and take better care of yourself? We certainly hope so, and that you’ll make massage part of that journey.

January 20, 2025/by Heidi

Healthy Living, Massage, Natural Remedies

Massage Therapy for Mental Health

Tis the Season… to take care of your mental health. Many of us feel more stress, anxiety and/or depression around the holidays. You are not alone if you are feeling any of these things.

According to the World Health Organization (WHO), the prevalence of anxiety and depression increased by 25% worldwide in the first year of the COVID-19 pandemic. Surveys conducted in 2020 and 2021 also found higher than normal levels of stress and insomnia.

The U.S. Department of Veterans Affairs estimates that 60 percent of men and 50 percent of women experience one trauma in their lifetime. Additionally, 7 to 8 percent of adults will have post traumatic stress disorder (PTSD) in their lifetime.

With all the chaos we’ve been experiencing collectively the past decade or so, we really need to focus on self care. 2025 is great year to do that – what small things can you do to make your wellbeing better as we embark on a new year? Massage and reiki are among the best choices of things to add to your regular wellness routine.

Pain, fatigue, muscle tension and sleep disruptions can result from mental health conditions such as depression, anxiety and PTSD. There is an abundance of research suggesting that massage therapy can and does help with many chronic health conditions.

Some questions to ask yourself:

Do you have difficulty attending to every day activities?
Do you feel depressed or hopeless?
Have you noticed a drastic increase or decrease in energy?
Have you noticed a change in appetite or weight?
Are you sleeping too little or too much?

You can also take the full assessment for depression online to receive a score. Please consult a mental health professional if you are experiencing the above, and you don’t have other contributing factors. Your primary care physician is a great place to start if you don’t have your own mental health professional.

Massage therapy and reiki can definitely help, but they are no substitute for a thorough medical evaluation. Massage therapy and energy work can bring relief as you manage your medical journey.

Learn more about how myofascial release can help with anxiety, depression, and exhaustion from John Barnes, PT, LMT. Myofascial release is one of the many techniques utilized in therapeutic massage here at Renu.

We encourage you to do what you need to do to make 2025 work for you. You can still thrive internally even when there’s chaos globally.

December 26, 2024/by Heidi