Natural Remedies Archives - Renu Massage, Energy & Bodywork in Madison

Body Treatments, Craniosacral Therapy, Healthy Living, Massage, Natural Remedies, Renu's History

Welcome Zhanna!

Announcing our newest team member – Zhanna! We’re so thrilled to welcome her, and we think you will all love her work. Zhanna was trained in massage therapy at East-West Healing Arts (as were the rest of us), so eastern therapeutic techniques are incorporated into Zhanna’s massage sessions, using meridians and acupressure.

Zhanna is also trained in Craniosacral Therapy (CST) from the Upledger Institute, and she really has a passion for this work. This is hands on, unlike reiki, but it is also unlike a massage. CST incorporates gentle pressure, focusing on the Craniosacral system and fascial system of the body. Clients stay clothed for CST work.

In addition, Zhanna is a licensed esthetician, and we may add those services in the near future. Zhanna has limited availability this summer, and we plan to add more days and hours starting in the Fall.

We hope you’ll book a session with Zhanna and see why we’re so excited to have her on the team!

June 29, 2022/by Heidi

Natural Remedies

Why We’re Still Requiring Masks

We’re keeping all our Covid safety protocols in place for the time-being, as many other places have relaxed their requirements after Dane County’s latest order expired. Here’s our top reasons why:

Massage therapy is considered health care in Wisconsin. We must comply with HIPAA, and we have higher standards when it comes to health and safety. We follow the guidelines for healthcare workers, not for general businesses.
The pandemic is not over. It does feel like we’re turning a substantial corner, which is great! Dane County’s cases are finally below 100 per 100,000 for the first time since last summer, but we want those cases to be even lower than they currently are as of this writing. Hospitalizations and deaths are also declining, but people are still dying every day from this pandemic, and we are not yet to endemicity.
Lots of people have immunocompromised conditions (or live with those who do). It’s not uncommon for people who seek massage therapy on a regular basis to have other underlying conditions that massage helps manage or alleviate. We would rather err on the side of protecting everyone’s health and safety than have an environment that makes anyone with an underlying health condition uncomfortable.
The CDC is in the process of revising its guidelines again. Per the Associated Press, the US just extended its federal mask mandate for travel through mid-April, and in the meantime, the CDC will develop new, more targeted policies that will consider the number of cases nationally and in local communities, as well as the risk of new variants Speaking of…
We don’t yet know what the next variant will become. It’s already out there, and experts are unsure whether we’ve reached a level of vaccination and immunity that will preclude another spike like we had with Omicron, or whether it will be different enough to start a whole new wave. We want to protect both our staff and our clients until we know which way things will go, since we cannot do massage from a safe distance.

These are the most significant reasons, and most of the clients we’ve spoken with about this topic are grateful we are keeping our precautions in place. We do hope we’re finally on our way up and out of this long challenge, but we’re going to wait until more is known. We don’t want to be among the first to relax the protective measures; we will be among the last to do so. And we sincerely hope that cases continue their swift decline, and that we are finally coming out of this pandemic at long last.

March 13, 2022/by Heidi

Healthy Living, Natural Remedies

Are You Drinking Enough Water?

I learned something from one of my regular health care providers that I found surprising. And evidently it’s become a more common problem for all essential workers in general. I could see this being a problem for anyone who’s wearing a mask all day at work, which includes many of us.

You guessed it – water consumption is way down for those wearing masks at work all day. And that is leading to an increase of kidney stones in otherwise young and healthy individuals. I’ve never had one of these, but I hear there are miserable! This was confirmed by my health care provider, who seemed way too young to have had this problem.

I don’t think there’s a magic number of ounces that you need to consume; the best way to tell if you’re hydrated is by the color of your urine. If it’s too concentrated, then you need to find a way to drink more while maintaining your safety from Covid by wearing your mask. Especially during these drier winter months: make a plan, set reminders, drink your water.

Another factor that has led to more instances of kidney stones is too much Vitamin D. Did you know that was a thing? I sure didn’t! If you’re taking more than 1,000 – 2,000 iu’s per day, that’s too much – according to the people who treated my provider’s recent kidney stone.

So here are a few other small things you can do to improve your health and wellness as we begin a new year – more water, and (potentially) less Vitamin D. That seems doable.

February 3, 2022/by Heidi

Healthy Living, 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. The pandemic sure showed me how true that is! Now it’s time to reverse.

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 recent 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.’”¹

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.

Try More Easy Meals at Home

How many times do we order food because the thought of cooking at the end of the day seems too daunting? Restaurants do need our support still, but let’s be purposeful about when we order from them and stick to our home-cooked resolve. Choose a couple easy, healthy recipes that become a go-to on your tired nights. 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.

Reduce Alcohol Consumption

’Tis the season to abstain – Dry January has become quite popular! It’s really good to give your body a break from alcohol. Many people increased their consumption during the pandemic, and 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.

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

Cascara Club Italian sodas
Kin Euphorics
Seedlip
Monday Gin
Proteau botanical beverages

I found all these from another Washington Post article² last January – it’s worth a read!

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

²https://www.washingtonpost.com/food/2021/01/09/dry-january-nonalcoholic-drinks-recommendations/

January 12, 2022/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.

The National Institute of Mental Health indicated that in 2019 almost one in five adults lived with mental health issues. In June 2020, a Centers for Disease Control and Prevention report showed that nearly 40 percent of Americans were experiencing some sort of mental health concern, and 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.

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?

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 can help, but it is no substitute for a thorough medical evaluation. Massage therapy 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.

References: Massage Today

December 15, 2021/by Heidi

Healthy Living, Massage, Natural Remedies, Veterans

Massage Therapy for Military Veterans

Massage can make a difference for veterans coping with PTSD, chronic pain, and more.

PTSD

According to the National Institute of Mental Health, post-traumatic stress disorder (PTSD) develops in some people who have seen or lived through an event that is shocking, scary or dangerous. These events might be combat related, for example, or involve violence, abuse or trauma.

“People experience PTSD when their choices over what happens to their bodies are taken from them,” says Pamela Fitch, the author of Talking Body, Listening Hands: A Guide to Professionalism, Communication and the Therapeutic Relationship, and a massage therapist with extensive experience working with clients with PTSD.¹

This condition comes with both physical and psychological symptoms, and can include the following:

Higher rates of musculoskeletal or cardiovascular issues
Flashbacks and nightmares
Increased feelings of detachment and isolation
Irritability and difficulty falling asleep
Hyperarousal
Hypervigilance
Guilt and shame
Intrusive thoughts

There is research that suggests massage therapy can help veterans with PTSD. One small pilot study found massage significantly reduced headache, anxiety and pain interference. Massage was also found to be a positive addition to veteran health care in a June 2017 study.

Similar to other mental health diagnoses, like depression or anxiety, PTSD is commonly treated with an integrative approach that may include both medication and some form of psychotherapy, with the goal being to help the person effectively work through the trauma.

For clients with PTSD seeking massage therapy, Fitch believes working through their trauma history with an experienced psychologist or psychotherapist is a must. “If clients with PTSD seek massage therapy before they have done some reflection with a psychotherapist, they could be at risk of worsening their symptoms, becoming triggered by the touch, or feeling depressed or angry,” she explains.

How Can Massage Therapy Help Clients with PTSD?

Stess relief, decreasing anxiety, reducing depression¹ and improving personal mood are all positive outcomes massage may provide clients. Additionally, a 2012 study focusing on how integrative therapies can help promote reintegration among veterans found that those participants who received massage therapy reported significant reductions in physical pain, tension, irritability, anxiety/worry and depression.²

Research also indicates massage therapy may be effective for those clients who experience dissociation as a symptom of PTSD,^3.4 allowing these clients to experience a more coherent sense of self, which for some is a primary reason they initially seek out massage therapy.^5,6

It is important to find a therapist you can trust and go slow with massage therapy if you have PTSD.

Chronic Pain

Studies have long supported the benefits of massage therapy for people in chronic pain, including back pain, neck and shoulder pain, and osteoarthritis. Research continues to support the health benefits of massage therapy for pain relief, and massage therapy can be a viable non-opioid solution for pain relief that works.⁷

Anxiety

Generalized Anxiety Disorder (GAD) is described as persistent and uncontrollable anxiety and worry. A 2016 study of the effect of Swedish massage therapy on symptoms of GAD found that participants’ anxiety was significantly reduced at the start of week three, suggesting massage may be an effective acute treatment for GAD.⁸

Insomnia

While insomnia is a common issue among the general U.S. population, this condition presents an even greater problem to veterans. A study conducted in 2017 involving primary care providers’ perspectives on veterans showed that more than half of the veterans already enrolled in VA health care centers in the Midwest demonstrated having significantly higher levels of insomnia.⁸

Research indicates that massage therapy can improve sleep in those with lower back pain, fibromyalgia, insomnia, pain and other health conditions.

Before You Book

If you are a veteran with any of the above conditions, please reach out to us before your appointment to let us know how we can best address your unique needs. We will want to avoid anything that will make you nervous about your session, and we’re happy to discuss your specific case both before and during your session. It’s important that we know what to be aware of to avoid any potential triggers for you.

Be thorough in completing your intake form, and don’t be afraid to talk to us during your session if anything is uncomfortable, unsettling, or just not to your liking; we want your feedback.

References:

1. https://www.amtamassage.org/publications/massage-therapy-journal/massage-and-ptsd/

2. William Collinge, MPH, PhD, Janet Kahn, PhD, LMT, and Robert Soltysik, MS. Promoting reintegration of National Guard veterans and their partners using a self-directed program of integrative therapies: a pilot study, Mil Med. 2012 Dec; 177(12): 1477–1485.

3. Price CJ, Donovan D, Wells E, Rue T. Mindful awareness in body-oriented therapy as an adjunct to women’s substance use disorder treatment: A pilot feasibility study. Journal of Substance Abuse Treatment. 2012; 94–107.

4. Price CJ. Dissociation reduction in body therapy during sexual abuse recovery. Complement Ther Clin Pract. 2007;13(2): 116–28.

5. Price, C. (2012). Massage for adults with a history of sexual trauma. Chapter In: Dryden, D. & Moyer, C. (Eds.) Massage Therapy: Integrating Research and Practice. Human Kinetics, Champaign, IL., pp. 165-170.

6. Price, C. (2004). Characteristics of women seeking bodywork as an adjunct to psychotherapy during recovery from childhood sexual abuse. Journal of Bodywork and Movement Therapies, 8(1): 35-42.

7. https://www.amtamassage.org/resources/massage-and-health/alternative-to-opioids/

8. https://www.amtamassage.org/resources/massage-and-health/veterans/

November 17, 2021/by Heidi

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

Want Faster Results from Chiro?

You’ve heard of muscle memory, right? Did you know that can work 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.

Massage can help! So can 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.

March 3, 2021/by Heidi

Body Treatments, Healthy Living, Massage, Natural Remedies

Emotions and Bodywork – We Are Connected Beings

By Heidi Aschenbrenner,BCTMB CCT, LMBT and Member AOBTA

Our bodies are wonderfully complicated entities, which makes the field of bodywork so exciting. Any kind of bodywork that delves into the fascia prompts change in those tissues, on a level that can’t be accessed with other methods of healing. (Fascia is a blanket term for all connective tissue in the body.) Our soft tissue (muscles, tendons, ligaments, skin – all the softer fascia of the body) can be stretched, strengthened, injured, or torn. Thankfully, our bodies adapt and compensate for an immense variety of potential mishaps that we encounter as we go about our lives with both our work and our play. Also thankfully, our bodies do heal, and they can also be retrained out of any bad habits we’ve had – all we need to do is prompt our muscles to do different things to learn new behaviors. What a wonderful fascial system we have!

Many of us have had some type of injury. We may have gone through physical therapy, we may have just put some ice on it and taken anti-inflammatories until our acute pain went away, or we may have ignored the pain until we no longer noticed it anymore, pushing through the daily “have to’s.” The fascia does eventually heal, sometimes in spite of ourselves. But… if there was any emotional trauma connected to that injury, the emotional aspect of the injury does not simply go away as we ignore it. Ah, the complication now arises.

therapeutic-massage-bodywork Our fascia retains those emotional memories. If this is a new concept to you, then pause and think on that for a moment: our fascia retains those emotional memories until we release them. Unless you have experienced this phenomenon, it may be difficult to grasp. I had grasped the concept mentally years ago, yet I still was not fully prepared for the first time I experienced this type of healing. Many of us have learned to push down our emotions, pressing on and not stopping to feel or to grieve. There may be fear, sadness, or anger associated with any traumatic event that results in physical injury. How often do you think we allow ourselves the time and space to process those feelings at the time they occur?

Many of our chronic pain issues are simply our bodies crying out, begging us to pay attention to what still needs healing, and it may need to be on an emotional level. Our bodies can wait a very, very long time for this, but eventually push comes to shove and then someone’s back goes out simply from picking up some laundry. Chronic pain plagues so many of us, and so often the medical community doesn’t understand exactly what is causing that pain. Pain is the body’s method of communicating to us that we need to stop what we are doing and change something. Discovering what needs to change is not always a simple task.

How do we experience this healing? It requires trust in your therapist. It requires slowing down and allowing your mind, body and spirit to express what needs expressing. It requires not forcing your fascia to do what you think it “should” but rather just letting go. It requires not having an agenda for your bodywork session, which comes back to trusting your therapist. Letting go with your mind is imperative so that your fascia can then let go of whatever it still needs to; you need to be in a parasympathetic state for this type of healing to occur, and for any real changes in your fascia to occur. If you are one who likes to chat during massage, you will never get to this level of healing.

Not everyone needs this deep emotional release during bodywork, but many of us certainly do. If you ever feel the need to weep during a bodywork session, please remember that it is good and healthy to let that happen. Don’t stifle the healing process with any “should’s.” You are safe with your therapist, and all licensed therapists receive training on this very topic. I recommend that you talk to your therapist if you’d like to know more.

Heidi Aschenbrenner, BCTMB CCT, LMBT and Member AOBTA, is the owner of Renu Massage, Energy & Bodywork. Heidi’s team of therapists all strive to achieve balance in each session through the use of energy work incorporated into their bodywork therapies.

March 17, 2017/by Heidi

Body Treatments, Healthy Living, Massage, Natural Remedies

Unlocking the Mystery of Essential Oils

By Heidi Aschenbrenner, BCTMB CCT, LMBT and Member AOBTA

We’ve all heard the term “aromatherapy,” which utilizes essential oils during massage, sauna use, or as an addition to a bath or lotion, but many of us aren’t exactly certain what those terms actually mean. What exactly are essential oils? How are they helpful? Essential oils are extracted from a given plant (using all of its parts from root to flower). The extraction is generally done using a steam distillation process to release the oils, and then the oil is extracted from the steam as the mixture cools. With distillation, any pesticides or other chemicals that may have been in the plant should be removed. Cold pressing may also be utilized for certain citrus oils. The health benefits from the original plant are then concentrated in the oil extraction. Essential oils can be used to remedy a wide range of ailments, just as plants have been used to heal for centuries.

Massage oil and hot stones for therapeutic massage Quality does matter – it does seem to be true that you get what you pay for with essential oils. It usually takes thousands of a particular plant to produce just a few milliliters of essential oil! The term “therapeutic grade” is used by several companies, and though that term is not a regulated one, it is generally the industry standard that signifies that the oils are pure and contain no fillers or artificial ingredients. But as with any unregulated term, ask questions! Find out what the extraction process is – there should never be oily feel to a pure essential oil (which you can test on a sheet of white paper). Some sources of good quality oils include doTERRA, Young Living, Swiss Aromatics, and Native American Nutritionals.

There are several essential oils I can’t live without anymore: lavender, peppermint, lemon, and frankincense. Lavender is simply the most versatile oil out there; it can be used to relax muscles, to soothe irritated skin (and is disinfecting), and is very calming and great for a bath or a massage. It can spruce up a stagnant closet, freshen up a room, linens, really anything! It can help keep winter dryness away when added to your moisturizer (fractionated coconut oil is best to mix it with).

lavender-massage-oil Peppermint is wonderful for both digestive troubles and also for any sinus congestion or headaches. It helps relax muscles too, so it’s a great blend with lavender if you’ve got a knot in your back. Peppermint has soothed my tummy many a time after eating something that didn’t agree with me. You can double bag your peppermint tea or add a few drops of the essential oil to receive its soothing effects on your digestive system or to eliminate headaches without taking a pill. Rubbing it directly on your belly works for digestive troubles too. When diffused in a room, not only do you get its great benefits for your sinuses, you’ll also be encouraging your 6 and 8 legged uninvited guests to vacate the premises – insects and arachnids don’t like peppermint, an added bonus!

Lemon is such a wonderful immune-boosting oil. Just a few drops to your favorite herbal tea will help detoxify your liver and give you an energy boost. Mixing lemon and peppermint in your morning glass of water will give you a refreshing, energy boosting treat. Lemon can also get the stink out of forgotten wet laundry and help with hard water deposits when cleaning.

Ah, frankincense… My new favorite oil. It’s calming to both your physical and emotional states. Just taking a few deep breathes of frankincense can change your whole perspective and turn your day around. It’s also good for skin conditions and is a diuretic, and it works very well with peppermint to relieve headaches. Frankincense boosts your immune system and supports your body’s healthy production of white blood cells, and it makes you feel great while it’s doing all that.

Who can benefit from essential oils? Everyone! They are particularly great for pregnant women who want more natural remedies for headaches, nausea, morning sickness, congestion, swollen ankles, or low-back pain. Essential oils are a wonderful complement to any massage, and can be a great addition to any home.

Bio:

Heidi Aschenbrenner, BCTMB CCT, LMBT and Member AOBTA, is the owner of Renu Massage, Energy & Bodywork. Heidi and her team of therapists all strive to achieve balance in each session through the use of energy work incorporated into their bodywork therapies.

February 6, 2017/by Heidi

Body Treatments, Cupping Therapy, Natural Remedies

Frozen Shoulder: Range of motion back within 10 days?

That’s right – seven to ten days! How? Some pretty intense cupping therapy with Jeff at Renu. Intrigued? Here’s the story:

It was one of those things after getting back to life after flu + pneumonia… I tweaked my shoulder, the one which likes

kangzhu-cupping-therapy-vacuum-close-up-renu-madison

Darker colors may appear from cupping therapy

to pop out of its socket anyway, and it felt weird for awhile. Then the pain started. The pain seemed to be on my deltoid and triceps, and even in my lower arm, so I began cupping myself in those areas that evening and went to bed. I was awakened by intense pain long before my alarm was set to go off — the very same pain I experienced when I had injured the rotator cuff in the same arm 20ish years ago. That pain when the force of gravity pulls your shoulder as you’re lying down and creates agony when you desperately want sleep… those who have injured their rotator cuffs know exactly what I’m talking about… ugh.

I couldn’t believe this was happening. Again. After what seemed a very minor tweaking. I was very worried about how it would affect my ability to work my various jobs of Cupping Therapist, Fitness Instructor, and Accounting Instructor.

I could barely move my arm that day; the slightest rotation or abduction was excruciating. I did some Googling and found that common areas of referral pain for three of the four rotator cuff muscles were exactly where I was experiencing pain down my arm. Even though I had already figured out it was my rotator cuff as the pain progressed… confirmation is always nice. I knew my shoulder needed some good bodywork – massage is great, but cupping is much, much more effective as it promotes healing in ways that just aren’t possible with compression. Cupping is great for reducing inflammation and swelling, drawing up the non-circulating stagnant blood and sticky proteins found in edema, bringing them up to the surface so that healthy circulation of blood and lymph can be restored to the injured area.

I was so very pleased that the one cupping client I’d had scheduled for that day had cancelled, and there was a bonus! Jeff silicone-cupping-therapy-renu-madison had an opening so I could get some proper cupping and massage on all those rotator cuff muscles plus some great myofascial release work. It was intense. It felt different than the regular discomfort of really deep work; it felt like there were injured tissues. But we improved range of motion during that session on my first day of pain. The next day I visited my chiropractor and found that my clavicle, humerus, and scapula were all misaligned as well, and those all got fixed right up. Having the cupping done before the chiropractic adjustment was helpful to allow the muscles and tendons to move more easily during adjustment and accept the corrected state more readily. I began to use a scarf as a sling to keep my arm both pain-free and to minimize the possibility of further misalignment. Then the magic began to happen.

Cupping therapy – Chinese traditional medical method often leaves marks on the skin

After two to three days, I had noticeably improved range of motion. That was encouraging! By day five, I was probably 70% back to full range of motion. After one week, I was 95% there. I had one more cupping session one week after the first – it was much less painful, and resulted in much less discoloration. And that was all I needed – I was back to 100% in the next couple days.

It felt like magic – not quite as instantaneous as its usage in the 2010 version of The Karate Kid… but I was amazed! I had seen cupping therapy work this quickly on clients of mine, but I thought with the intensity of the pain, it would have taken longer. My chiropractor said recovery time is usually around six weeks for this type of injury. Six weeks! Seven to ten days is so much better than that. From just two cupping therapy sessions at Renu.

October 15, 2016/by Heidi