Winter Skin Care || Massage Therapy Articles

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Winter Skin Care

Smoothly Surviving the Season

By Sherina Jamal

Originally published in Massage & Bodywork magazine, December/January 2002.

Copyright 2003. Associated Bodywork and Massage Professionals. All rights reserved.

The winter season brings with it cooler temperatures and drier air, which can lead to skin dehydration, formation of fine lines and loss of nutrients. Incorporating some specific face and body treatments into your weekly regimen can help to combat these skin concerns. These seasonal treatments can assist in rebalancing the skin, as well as helping to prevent premature aging.

Exposure to dry, cold air can cause a loss of moisture in the skin. If the skin is already dry and/or mature, it is important to ensure additional steps are taken to normalize the skin's oil and water levels. Even those with combination-oily skin can be prone to skin dryness and premature aging during colder months.

Dry skin can also lead to the formation of fine lines and wrinkles due to loss of moisture. On the face, this is first noticeable around the eyes and mouth. The hands and other areas of the body can be affected as well, and may feel dry, tight and appear scaly. A little tender, loving care, however, can combat dryness and keep the skin young.

Here are some tips and remedies to help combat winter's aging effects and keep the skin supple year-round.


Seasonal Spa Treatments For the Face
For those clients with skin that is already dry or mature, or for skin that has become more dehydrated, choose facials that meet the following criteria.

- Use a light, lotion-based cleanser that does not contain foaming or lathering agents. The foam and/or lather are created from chemical detergents that dry out the skin even more.

- Select a skin balancer/toner made with a low percentage of alcohol. Alcohol can strip the skin of moisture and increase dryness.

- Incorporate facial steaming using pure essential oils and herbs for dry skin. Herbs and oils such as chamomile, rosewood, lavender, rose and sandalwood are all good examples.

- Find a gentle exfoliant that isn't too rough or grainy. Dry skin can accumulate on the surface of the skin, leaving it looking dull. Removing dead skin cells can assist in new cell growth. Ingredients such as oatmeal, clays and rice powder are a few examples of natural and gentle exfoliants for the face.

- A hydrating mask is an excellent way to deep clean and rehydrate the skin. Masks made with natural grains, gentle clays, floral waters and pure oils are the best choice.

- A moisturizing massage -- using a light facial oil that won't clog pores -- is an excellent step to add to the facial. A good facial oil for dry/mature skin can include natural carrier oils such as almond, sesame, apricot kernel, jojoba and vitamin E, along with some pure essential oils. Ensure the oil you use has not been created with mineral oil.

- Incorporate the use of fresh, natural ingredients to the facial for additional moisture and nutrient renewal. Yogurt is an excellent skin softener and cleaner; oatmeal is a gentle exfoliant; banana and avocado can help to moisturize dry skin; and honey is a natural skin beautifier.

- Find a hydrating eye gel that is not too heavy or greasy is an important step to add to the facial.


Seasonal Spa Treatments For the Body
Here are some ideas for effective body treatments during the winter season, as well as year-round. These treatments will help to nourish, soften, moisturize and renew the body both internally and externally.

- Aromatherapy Body Wrap - This treatment involves the application of warmed aromatherapy oils to the body. The body is then wrapped in a heated blanket for 15-20 minutes. Once the wrap is removed, the body is massaged with the oils.

- Body Exfoliations - This treatment can be offered along with a moisturizing massage. Select a body exfoliation that contains natural carrier oils. A salt glow is a good choice for full-body exfoliation. This treatment will remove dead skin cells that accumulate from the dry skin.

- Body Masks - Full-body masks created with natural fruits, grains and yogurt are effective to renew the skin. Body masks containing natural enzymes from papaya and/or pineapple, seaweed, natural oils and herbs can help to moisturize and re-nourish the skin.

- Hydrotherapy - A full-body soak in water filled with mineral salts, seaweed, herbs and oils provides skin nourishment and all-over treatment for dry skin.

- Full-Body Massage - Massage using natural oils is the best way to hydrate the body. A rich body cream can also be used. Avoid body massage oils made with synthetic oils, such as mineral oil and artificial fragrances.


Home Remedy Recipe for Winter Skin Care
Exfoliant & Mask for the Face and Body
1 cup plain raw oatmeal
4 tbsp. plain natural yogurt
2 tbsp. of rice powder
1 tsp. of honey
1 tsp. of a natural carrier oil (almond, apricot kernel or jojoba)
1/4 of a banana (optional)
3-4 drops of essential oils (lavender, chamomile or rosewood)

Blend ingredients together until a spreadable, well-mixed paste is formed. Apply on the face with gentle massage strokes to help exfoliate the skin. Leave on for 10 minutes then wash off. Use 2-3 times per week. This mixture can be used on dry areas of the body. Store in a closed glass or plastic container in the refrigerator for up to five days. This recipe will help to gently remove dead skin cells, soften and clean the skin, and moisturize.


Spa Products - Professional and Retail
Using products that contain a high percentage of cosmetic chemicals during the winter season can cause an increased rate of moisture loss and premature aging. Select products that contain natural carrier oils, high-grade essential oils, natural grains and plant extracts for best results.

Salves are also excellent in the winter months. Those made with pure cocoa butter, beeswax, shea butter, natural oils and essential oils can be helpful for spot treatment application on areas such as the heels of the feet, knees, elbows and other dry or dehydrated areas. Avoid use on the face. Lip balm created with similar ingredients is also a good option to keep lips from drying out in cold weather.

And don't forget your sunscreen! UV rays are harmful, even in the colder months, and sun can still take it's toll on skin during this time. Be sure to use a daily sunscreen with at least a sun protection factor (SPF) of 15. If you're outside for extended periods on sunny, cold days, reapply as directed and consider using an SPF of 30-plus. Your skin will thank you for it.



Sherina Jamal is founder of Ancient Secrets Inc. The focus of the company is to provide education and offer natural skin and body care products to the health and spa industry. Ancient Secrets offers the Lotus Skin Care Line and the Ancient Secrets Spa line. For more information, contact Jamal at ancientsecrets@hotmail.com, or call toll free 888/796-0589.

Winter Skin Care || Massage Therapy Articles

Breathing: Three Exercises - Dr. Weil

A lot of times for homework for clients I recommend breathing exercises.   There are many benefits to focus breathing such as calming the mind, promoting a controlled inhalation and exhalation, as well as giving the body a break from daily stress.  Breathing exercises are great to before bedtime promoting a calm mind.  Here are some techniques that are worth trying and checking out.  There are variations of techniques I have recommended.


Breathing: Three Exercises - Dr. Weil

Breathing: Three Exercises

Three Breathing Exercises

"Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders."
Andrew Weil, M.D.

Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. I recommend three breathing exercises to help relax and reduce stress: The Stimulating Breath, The 4-7-8 Breathing Exercise (also called the Relaxing Breath), and Breath Counting. Try each and see how they affect your stress and anxiety levels.

Exercise 1:
The Stimulating Breath (also called the Bellows Breath)
The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.

• Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
• Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.
• Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.

Exercise 2:
The 4-7-8 (or Relaxing Breath) Exercise
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count ofeight.
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

Exercise 3:
Breath CountingIf you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple technique much used in Zen practice.

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

• To begin the exercise, count "one" to yourself as you exhale.
• The next time you exhale, count "two," and so on up to "five."
• Then begin a new cycle, counting "one" on the next exhalation.

Never count higher than "five," and count only when you exhale. You will know your attention has wandered when you find yourself up to "eight," "12," even "19."

Try to do 10 minutes of this form of meditation.

Stress: The Good, The Bad, and how it can make you Ugly!

Stress triggers the fight or flight response of the sympathetic system of the brain.  Stress is a natural reaction to any situation that may cause the body to go into a protection mode.  The hormone cortisol is released as a response to stress increasing heart rate and creating muscle tension.  This is the way for the body to prepare and protect itself of a stressful situation of life or death.  This type of stress response is a fight to stay safe.  The release of cortisol is a way to prepare for mental and physical excursions.  Modern say stress such as a job, money, or even friends is not a life or death, “fight of flight” situation.  However, stress is stress to the brain and the is  a reaction to try to protect the body.  Chronic stress leads to the continual release of cortisol which ages the body, decreases bone density, increases the chance of heart disease, and decrease immune functions.

  The body has a way of healing itself and wanting to maintain a balance; maintain homeostasis.  Oxytocin is the hormone released that helps balance out cortisol levels in the brain.  Therapeutic massage is a way to address cortisol  levels in the body.  With massage, the brain is stimulated to release oxytocin, decreasing stress levels and minimizing the release of cortisol.  Also, with massage there is an increase of circulation and the blood and lymphatic system; pushing along oxygen and vital nutrients throughout the body and encouraging the body to flush out toxins that may have built up due to chronic stress.  

Keep in mind that the affects of chronic stress happen over a period of time and not overnight.  One massage session will not fully create a balance in the mind and body but it is a starting point.  The best way to address the issue of chronic stress with your therapist is discuss what causes the stress and when the worse affects are felt.  At the beginning, frequent sessions may be necessary to help calm the mind, but the goal is to create a state of maintenance and balance.

Stress is not a negative affect; it is a way for the body to protect itself and maintain safety. However, frequently feeling or chronic having stress with take its toll on the body.  Massage is a great way to address theses issues.  Scheduling regular massage sessions is a way also of making the time to take care of yourself.

10 Natural Ways to Relax and Rejuvenate || Massage Therapy Articles

10 Natural Ways to Relax and Rejuvenate || Massage Therapy Articles

10 Natural Ways to Relax and Rejuvenate

Easy Ways to Manage Stress and Build Immunity

By Monique N. Gilbert

Originally published in Massage & Bodywork magazine, April/May 2005.
Copyright 2005. Associated Bodywork and Massage Professionals. All rights reserved.


Protecting the immune system and managing stress are vital aspects of living longer, feeling younger, and being healthy. Here are 10 ways to reduce stress, boost your immune system, and slow down the hands of time.

Physical activity. Regular exercise -- whether it's walking or dancing -- strengthens your cardiovascular system, heart, muscles, and bones. It also stimulates the release of endorphins, improves mental functioning, concentration/attention, and cognitive performance, and lowers cholesterol, blood pressure, cortisol, and other stress hormones. 

Yoga and stretching. The slow movements and controlled postures of yoga improve muscle strength, flexibility, balance, circulation, mental focus, and calmness. 

Hand hygiene. The most effective measure in preventing the spread of germs is good hand hygiene. Washing your hands as soon as you come home, and always before you eat, greatly reduces your exposure to bacterial and viral infections. Carry alcohol-based hand wipes to control exposures away from home. 

Laughter and humor. There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol and benefits the immune system. 

High nutrient diet. Eat foods rich in antioxidants (strawberries, oranges, tomatoes), omega-3 fatty acids (walnuts, salmon, soybeans), and folate (dark green, leafy vegetables). Antioxidants neutralize molecules that can cause heart disease, cancer, and premature aging. Omega-3 fatty acids have anti-inflammatory, cardiovascular-enhancing, and immune-regulating properties. Folate prevents age-related cognitive decline, ensures DNA integrity (important during 
pregnancy), and promotes healthy red blood cells. 

Music. Listening to your favorite music is a great method of reducing stress and relieving anxiety. 

Sleep. Sound sleep has a profound impact on stress 
levels, immune function, and disease resistance. Your body and immune system do most of their repairs during sleep, so strive to get in seven to eight hours each night.

Positive thinking. Optimism can counteract the negative impact stress, tension, and anxiety have on your immune system and well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically. 

Tea. Regularly drinking green and black teas throughout the day can help strengthen your immune system and your body's ability to fight off germs and infections. 

Hydrotherapy. Relaxing in a hot bath relieves sormuscles and joints, reduces stress and tension, and promotes sleep. Add music, soft lighting, and scented oils to create a spa experience in the privacy of your own home. 

Monique N. Gilbert, B.Sc., is a health, nutrition and lifestyle coach, certified personal trainer/fitness counselor, and author of Virtues of Soy: A Practical Health Guide and Cookbook. She has offered guidance in natural health, nutrition, fitness, and stress management since 1989. Contact her at www.moniquengilbert.com.

Massage for Any Age!

As the body ages, the body changes, and bodywork is a great way to work with those changes.  Massage and Bodywork is a great way to restore, prevent, and maintain the effects of aging.  Massage encourages an improved circulation of blood and nutrients throughout the body.  This improved circulation gives the skin more elasticity, tones muscles, maintains and improves the function of the skin.

When the body experiences chronic stress, it can age the body and decrease the functions of the immune system.  Massage encourages the release of oxytocin, a stress-reducing hormone that activates a relaxation response.  Massage also decreases the cortisol levels associated with stress and increases dopamine and serotonin levels in the body.

With aging and the body changing pain from physical activity may occur along with pain due to arthritis.  Massage can help keep the muscle tissue from tightening and increase range of motion in joints.  Massage can help alleviate pain and stiffness felt from the symptoms of arthritis.

Benefits of Massage

• Improves Range-of-Motion
• Increase circulation in the body
• Promotes more oxygen and nutrients throughout the body
• Reduces swelling
• Reduces stress
• Boost the Immune System

Massage and the Circulatory & Lymphatic System

Massage affects the circulatory and lymphatic system.  The heart receives oxygen poor blood from the body and through a series of chambers and valves the blood is pushed to the lungs to become oxygen rich, the blood returns to the heart to have oxygen rich blood taken to areas of the body.  Massage encourages blood movement to the heart and this exchange of deoxygenated blood for oxygen rich blood.  The lymphatic system is important to immune function.  It is the detoxing system of the body.  The lymphatic system has a job to move toxins and help the body rid waste.  Massage encourages the lymphatic system with its function.

6 Tips To Ward Off Parched Winter Skin || Massage Therapy Articles

6 Tips To Ward Off Parched Winter Skin || Massage Therapy Articles

6 Tips To Ward Off Parched Winter Skin

Keep Skin Healthy and Radiant Using Some Simple Steps

By Christine Spehar

Originally published in Body Sense magazine, Autumn/Winter Copyright 2008. Associated Bodywork and Massage Professionals. All rights reserved.

When the weather outside is frightful, is your skin less than delightful? Unfortunately, dry winter skin is a common problem for most people, due to lower moisture levels outside and the drying effect of heating systems inside. If dryness, flaking, itching, cracking, and redness increase for your skin during the winter months, you're not alone. According to a November 2005 study published in Dermatology, seasonal outbreaks of eczema in the United States are prominent, with most patients presenting symptoms in the winter, especially in climates where indoor heating zaps all the humidity from the air.

Instead of covering up the problem with sweaters and scarves, keep skin healthy and radiant all year long using some simple steps.


Get Advice
First thing's first--even though most people's skin reacts poorly to the harsh conditions of winter, that doesn't mean all skin should be treated the same for seasonal dryness and itching. Everyone's skin and conditions vary. Seeking out the advice of a skin care professional will give you the right answers.

Typically, if you have chronically dry skin, the condition can get worse in the wintertime, if your skin is typically more oily, you will want to moisturize more during the colder months, but be careful not to over-moisturize with too oily a product. 

To protect against harsh conditions, choose an oil-based moisturizer, but make sure the oil used in the product is noncomedogenic, meaning it doesn't clog pores. Avocado oil, primrose oil, or almond oil are all non-clogging, as is jojoba wax ester. "Jojoba wax ester has the unique property of being chemically similar to human sebum, so it's nonallergenic, doesn't clog pores, and is assimilated into the epidermis very easily," says Bob Butler, founder of Jojoba Company, based in Waldoboro, Maine. "It's a great emollient. You could add a couple drops of jojoba ester to your normal summertime moisturizer to turn it into a great wintertime protector." 

To find out which wintertime skin regimen is best for you, talk to your esthetician and see what he or she recommends. 


Consider Climate
Taking location into account is also an important part of winter skin care. Even though temperatures have dropped across the country, not all places are created equal when it comes to wintertime climates. If you live in an especially dry area, it's sure to get even dryer in the wintertime--think high altitude alpine environments or deserts. In overly dry areas like these, it's vital to use the right kind of moisturizer--one that doesn't contain humectants. "Humectants, when used in the right environment, work wonderfully. But they require moisture, and if there is none in the air, they have to take it from the skin. This is a big issue with people who live in dry climates because there is little moisture in the air," says Victoria Rayner, founder of skin care facilities in San Francisco and Washington, D.C., that provide esthetics training and esthetician licensing preparation. If you do not have oily skin, Rayner recommends using an occlusive product that will seal in moisture while in a dry environment. "An oil-based product is best in this situation," Rayner says.


Try Magical Masks
If your daily moisturizer isn't doing the trick, try a high-intensity hydration mask once a week. "Hydration masks are key to long-term results when addressing winter skin complaints," says Celia Lang, spa manager and licensed esthetician for Weleda North America, a natural skin care company based in Palisades, New York. "If you are not properly hydrated, then you can't expect skin cells to normalize or respond to a problem." Following a moisturizing cleanse, Lang suggests leaving a hydrating mask on the skin for at least 10 minutes and up to a half hour to allow the healing properties to fully penetrate the epidermis. Masks should be performed about once a month. For daily care, be sure to use a moisturizing day cream that contains sun block to prevent further sun damage and dryness.


Heal From The Inside Out
It's not just what we do on the outside that counts, but also what's happening inside our bodies that can affect skin health. According to Bev Maya, medical herbalist and owner of Maya Natural Health in Vancouver, British Columbia, elimination organs like the liver and kidneys play a key role in skin health, if these organs are not functioning at their best or are backed up with toxins, your skin can suffer. 

According to Maya, certain herbs support efficient liver function in relation to skin problems, especially dandelion root, burdock root, blue flag root, and chickweed herb, which are especially good for itchy skin. For improved kidney function, which would result in the increased flow of urine to speed removal of water-soluble toxins from the body and provide necessary minerals for healthy skin, she suggests dandelion leaf and plantain herb. Useful lymphatic drainage herbs, which support healthy immune function and removal of toxins from the skin, are cleavers and red clover, which have anti-inflammatory properties. Finally, herbs to aid digestive function are slippery elm, which Maya says decreases inflammation of mucous membranes and skin, wild yam, which is also a strong anti-inflammatory, and marshmallow root which soothes irritated membranes and skin. 


Give A Hand To Humidity
Another way to combat the drying effect of your heating system is to invest in a humidifier to bring moisture into your home. Placing several small humidifiers throughout the house will have the best effect, but even one placed by your bed and turned on while you sleep will create a noticeable difference. Plants will also increase the moisture content of the air surrounding them, so go green this winter with some houseplants.


Turn Down The Heat
Lowering the temperature of your showers and baths will help your skin survive the winter with fewer traumas. It turns out that the concentrated heat of a hot bath, shower, or hot tub session can actually rupture the lipid barriers in the skin, thereby reducing its moisture content. Instead, use warm water and stay in the shower for a shorter amount of time. A soothing, lukewarm bath with oatmeal and baking soda can also help combat dry, itchy skin.

Like the song goes, winter can be "the most wonderful time of the year!" Make sure it stays that way this season by treating your skin well and protecting it from some of winter's not-so-wonderful elements. 

Christine Spehar is a California-based freelance writer.