Better Sleep Month: Best Positions for Restorative Sleep

By Kyle D. McIntyre, PT, DPT, CFMT

Are you sleeping enough? Equally important… are you sleeping well? Many people struggle with sleep, which is such a vital part of overall wellness.

While sleeping, your body is in a parasympathetic state (the resting and digesting aspect of your nervous system). Having a solid block of interrupted sleep is crucial for tissue healing, repair and rejuvenation.

Sleeping positions

Achieving a good sleeping position is part of the puzzle. As a wellness practitioner, with a doctorate in physical therapy, I study movements and sleep positions:

  • The preferred sleeping position is on your back.
  • The second best position is sleeping on your side.
  • Stomach sleeping is the least ideal position for tissue healing and for achieving a neutral alignment for your neck and upper back.

In addition, there are a few specifics about sleeping positions to think about: try to achieve a neutral position (from close to your torso out to the end of your extremities), and be sure to support areas of suspension (e.g., your arms).

Sleeping alignment tips:

Back sleepers – It’s ideal to have pillows under your legs, but not just the knees. You want to place the first pillow under your upper legs and a second under the knees and lower legs.

Side sleepers – If you sleep on your side, place a king-sized or body pillow between your legs, supporting the entire top leg. Keep your hips at a 45-degree angle and knees at a 90-degree angle. The same process may be used to support your arms.

Choosing the right pillow

Good, healing sleep (with proper alignment) is also dependent on pillow selection and placement for your head and neck:

Memory foam pillows – While popular, these tend to have a strong recoil property, which will push on your neck. This neck pressure won’t allow you to achieve good body alignment (and may inflame tissues surrounding spinal discs in your neck).

Down (or down alternative) pillows – Are ideal for head and neck alignment, because these form around your body. If you feel there isn’t enough support for your head and neck, try putting a foam pillow or a folded bath towel under the down pillow.

Lastly, you want to make sure your pillow is only under your head and neck, not your shoulders. One good technique is to pull the pillow out from underneath your shoulders, and then scrunch it around your neck to fill any voids.

Sleeping position and posture are inter-related components of maintaining a proper sleep cycle; achieving proper alignment should enable you to sleep with less tossing and turning, and/or pain at night and when you awake.

For an assessment of how you move, demonstrations of healthier movements, and a medical massage for troublesome areas – regarding sleep positions and other daily tasks you perform – give us a call.

Kyle is a Physical Therapist with a Doctorate in Physical Therapy; he is also a Certified Functional Manual Therapist.

Better Sleep Month: Mindfulness for Dream Sleep

By Lisa Manning, CST, CHt

I love sleep. My life has a tendency to fall apart when I’m awake, you know? – Ernest Hemingway

Ah… sleep. Finally, a time for quiet, peace, reflection, and… wait, what? Uninterrupted, obsessive thoughts? Really?! Do you recognize this scenario?

The six to nine hours of sleep that you’re hopefully getting every night are key to maintaining physical and emotional health. This is your opportunity to rest, recover, and perchance to dream.

Sleep phases

Albert Einstein and Thomas Edison both used half-sleep moments to solve big questions. There are vast resources available in your subconscious for healing and deciphering the world in general.

We shift through different states of consciousness in our waking hours – even when we sleep. Understanding the process automatically gives you more control:

Beta. Your awake and alert state is the part of the mind that’s the ‘driver,’ controlling the mechanical motions in life.

Alpha. When you slip into daydream mode, you’ve shifted into Alpha. Depending on the thoughts hanging out in your subconscious, these can be pleasant dreams or anxious and fearful ones.

Theta. This meditative mode is a blissful, dreamy state of consciousness that carries us into and out of Delta, deep sleep.

Delta. It’s very important to achieve this deep phase of sleep (with low brain wave activity or Non-Rapid Eye Movement/NREM) to rejuvenate your body and mind.

Which brings us back to the question: “How is your sleep?” Is it a time for recovery and creativity? Or are you stuck in a stress-loop thought pattern.

Mindfulness practices to induce sleep

In all things mindful, awareness of the process is the first step to freedom. We can choose our thoughts. The last thoughts on your mind before sleep will be the ones that play on your subconscious sound track all night long: so, choose those thoughts wisely.

Create a plan for going to sleep with an uncluttered and peaceful mind:

  • Keep a small to-do notebook by the bed. If you think of something to be accomplished, write it down and let it go. It will be there in the morning.
  • Turn off the TV, tablet, phone: 30-60 mins before sleep.
  • Find music/literature that uplift/fill the senses with beauty.
  • Listen to guided meditation: unwind and clear the mind.

Setting the scene for a healthy night’s sleep prepares and guides you into peaceful and restorative dreamscapes, giving mind and body a needed break from daily stress. If you don’t choose your thoughts, they will choose for you! Sleep well and dream big.

Lisa is a licensed Craniosacral Therapist. She’s also a Master Certified Hypnotherapist, specializing in Somato-Emotional Hypnosis to address chronic pain and anxiety.

Better Sleep Month: How Much You Need & How to Get It

By Carol Heckman, RN, CHNP, CNC, MH

In my past few articles, I’ve talked about ‘the new normal’: our crazy lifestyle as a society and the resulting everyday stressors most of us endure. It seems we’re on the go multitasking 24/7 these days… more places to be, people to see, things to do…

How do we fit it all in? Well, we’re certainly taking this extra time from our sleep by staying up late and getting up early. It’s become a bragging right these days: who is the busiest and who functions the best on the smallest amount of sleep.

Yikes! No wonder we’re all having so many health problems.

How much sleep do I need for good health?

Adults need 7-8 hours of quality sleep, while teens require 8 hours minimum, and are healthiest with 9-10 hours. Younger children need 10 solid hours of shuteye to promote growth and health.

How sleep repairs your body and mind

Did you know you have a built-in master ‘repair clock?’ It’s the circadian rhythm, which synchronizes all metabolic, cellular and behavioral processes for optimal health. This rhythm signals when you should sleep and wake, so your body has time to regenerate.

When you alter this natural rhythm by sacrificing sleep, your body, mind and health suffer. Sleep is essential for the body to heal, for cells to regenerate, and for waste to be processed for elimination.

Research has shown, without enough quality sleep, people (of all ages) are at increased risk for:

  • Heart and kidney diseases
  • Diabetes
  • Stroke
  • Obesity
  • High blood pressure and/or blood sugar
  • Stunted growth and development
  • Immune deficiency
  • Mood imbalances and impaired brain function

Even your organs have specific times on the clock for repair. For example, your adrenal glands (which help with daily energy and stress response by secreting cortisol) are active during the light hours of day and switch off at night.

Today, many of us have adrenal glands out of sync with the circadian rhythm. This causes insomnia – even when we want to fall asleep, we can’t (the adrenal glands are still making cortisol).

Do you know someone who awakes nightly between 2 and 4 AM? This is naturally known as Liver Time: when a person’s liver is doing its most detoxification and healing work.

Getting the sleep you need

So, how can you add sleep back into your night and make sure you get restorative slumber?

Set up a sleep routine. You have a schedule for the gym, right? A routine to calm your body and mind for sleep, is really key.

Our natural rhythm works best with a 10 PM lights-out time. If you tend to stay up late, slowly adjust your bedtime: get into bed 15 minutes earlier each week until you reach your 10 PM goal.

As well, begin to unwind from you day earlier: by another 15 minutes. Unplug from your to-do list, your phone, TV, news, and work. Get into your jammies, do your beauty routine, brush your teeth and climb into bed. Light reading, calming music, writing in a gratitude journal, deep breathing, and aromatherapy are all great supports to add to your sleep routine. Pick one or two.

Lighting is very important, too. Make sure when lights are out, the bedroom is dark. That’s one of the reasons it’s good to keep cellphones and computers out of the bedroom (and TVs turned off): these emit light and EMF frequencies that can disrupt sleep.

Additional help for falling and staying asleep

  1. Epsom salt bath – Draw a warm bath and add one or two cups of Epsom salts. The Magnesium in the salts relaxes your muscles and mind, as well as helps your liver with detoxing.
  2. Melatonin – When adrenals cycle-off, your pineal gland makes melatonin to help you sleep. A little extra melatonin may make you fall asleep more easily and help you stick with a sleep routine.
  3. Magnesium capsules – Taking 100-200 mg at bedtime is very helpful for relaxing the body and mind.

If you have difficulty with your sleep, give us a call. I can help with a poor-sleep intervention, including dietary adjustments, herbs, nutrients, lifestyle modification, and tools for self-care.

Carol is a Registered Nurse, a traditionally Certified Natural Health Practitioner, a Master Herbalist, and a Certified Nutritional Consultant.

Men’s Health Awareness Month: Curing Weekend Warriors’ Aches & Pains

By Kyle D. McIntyre, PT, DPT, CFMT

Desk jobs, long commutes in traffic, coming home to watch TV (or use other electronic devices) is a common routine for many Americans. Our lifestyles have become increasingly sedentary. It’s not a surprise, that when the weekend comes, many of us want to be more active.

After all, we’re meant to be active, versus sitting for most of our waking hours. So, why is it on the weekends, when we do go for that run, do projects around the house, or play ball with our kids, we tend to get injured so easily?

In last week’s issue of Wellness Is Worth It, my colleague Cathy Logan wrote about the Weekend Warrior syndrome. She’s correct, this extreme shift in gears from inactivity to pushing ourselves often leads to discomfort or even higher levels of pain.

How did this happen to me?

Typically, we’re energetic as children, and continue to be recreationally or competitively active in high school and maybe into college. However, at some point, activity levels drop, whether it’s because you take a desk job, or because you’re no longer on a team vigorously exercising several times a week.

It’s science. Your body’s tissues are conditioned based on the amount of stress asked of those tissues. If you alter the amount of stress to that tissue, it will then be conditioned to that level of activity.

Going out on the weekends and increasing the stress to your body’s tissues must be good then, right? Not exactly. When tissues are stressed at a level much higher than previous recent conditioning, tissues often fail.

Other components of tissue failure: incorrect posture and movement.

Many people assume a “poor posture” when sitting at a desk, driving a car, or when they sit on the sofa. Most people are never taught how to assume a “good posture.” Think about it: no one teaches this in school; but, everyone sits and needs to know how to sit well.

It’s cumulative. Poor posture, previous injuries to your body, and changes in activity levels, also affect how your body moves in space. You likely don’t even realize when you’re compensating (for tissue damage and/or poor posture) and moving differently – which puts stress on specific other tissues, and may lead to new injuries.

What’s a ‘Weekend Warrior’ to do?

Stresses to tissues (and joints) need to be added gradually. At CH, we promote the need for balance to achieve wellness. This isn’t just a state of mind, it’s about maintaining a steady balance of physical activity, too.

When deciding you want to start being more active, take into account a gradual conditioning program.

In addition to building up your activity levels (e.g., the number of reps/weights lifted at the gym, or increasing the amount of steps taken if you track walking), do some research about the mechanics of proper movement (Functional Manual Therapy/FMT®). Doing so will help you to learn how to put fewer unnecessary stresses on tissues and joints, by assuming improved postures.

I also recommend seeking manual therapy for lingering injuries that have caused compensations in your movement patterns.

To schedule a manual therapy appointment (at which we also can work correct posture), call 410.349.9043.

Kyle is a Physical Therapist with a Doctorate in Physical Therapy; he is also a Certified Functional Manual Therapist.

Men’s Health Awareness Month: Curing Weekend Warriors’ Aches & Pains

By Cathy Logan, CHC, COT, CECP

This Father’s Day month, we’re focusing on wellness topics relevant for the fathers (and other men) in our lives. Oftentimes, men dismiss the aches and pains that are the body’s way of signaling strains and inflammation. Honor your dad this month with some well-earned relaxation and wellness care.

Many dads work hard all week and then become “Weekend Warriors” juggling projects around the house.

My dad loved to work in the yard cutting grass, weeding, trimming trees… I have so many wonderful memories of his coming inside on Saturday evenings sipping iced tea – exhausted (and sore) but totally rejuvenated because he’d accomplished so much. I know my own husband also loves to get in a good workout taking care of our yard.

The flip side: many of us, women included, push too hard during what should be downtime, and then, on Sunday evening, can’t move a muscle without experiencing pain. Does this sound like you or anyone in your life? Our office phone rings a lot on Monday mornings with call from clients who’ve done just that.

Pain Management with ONDAMED®

There is help on the horizon! Our clients know when they overdo it, a few ONDAMED sessions will be just what they need. It’s one of the many great programs we have at Chesapeake Holistic to relieve pain while healing muscle and tendon tissues.

ONDAMED combines pulsed electromagnetic frequencies and pulsed biofeedback to create a personalized, non-invasive, gentle method of pain relief – at the cellular level for natural healing. So, if you have twinges in your back, achy knees and you’ve also tweaked your shoulder… we’ve got you covered. With just a few sessions, you should feel as good as new (or better).

Many people also use ONDAMED when they’re recovering from surgery. It helps with the pain (so you don’t need lots of pain pills) and it definitely jump starts the curative process. Doctors are often shocked when our patients go back for follow-ups and they’re weeks ahead in the recovery process.

Whatever the reason for those aches and pains, ONDAMED can have you (and your dad) feeling in tip top shape in no time flat! And, remember last month how I described how relaxing ONDAMED can be? Enjoy a little nap during your session as well!

Deep Relief Essential Oil

Essential oils work well with ONDAMED and at home, as an anytime self-care treat.

I often use Deep Relief essential oil during sessions. It’s formulated to relieve pain and the inflammation of joints and ligaments; it’s helpful for muscle spasms as well. The oil comes in a handy roll-on applicator (my favorite type), so it’s perfect for reaching those hard to reach places on your back and shoulders.

There are nine, therapeutic-grade oils in Deep Relief:

  • Wintergreen – beneficial for soothing sore muscles
  • Helichrysum – known for its restorative properties
  • Clove – supports healthy immunity
  • Peppermint – highly regarded; relieves headaches/indigestion
  • Copaiba – rare oil; supports body’s injury-response
  • Lemon – has cleansing and purifying properties
  • Canadian Balsam Fir – soothes muscles; rejuvenates body and mind
  • Dorado Azul – anti-inflammatory; fresh mint aroma
  • Vetiver – grounding oil; helps when coping with stress and recovering from emotional trauma and shock

So, when the “Weekend Warrior” in you, your dad, or another man in your life overdoes it, remember… Chesapeake Holistic is here to help!

Cathy is a Certified Health Coach, and a Certified ONDAMED® Technician and Emotion Code® Practitioner.

Men’s Health Awareness Month: Pro Tips – Skincare for Men

By Glynda Cullen, LMT, LE

Many men dismiss the importance of skin care. Then again, I know quite a few who regularly moisturize, exfoliate, steam and use sunscreen.

As an Esthetician, my contribution to Men’s Health Awareness Month is about skin care specifically for men.

I’m going to admit this right up front: I have skin envy! Why? By nature, men have thicker skin than women do, which is why that expression, “Men get better looking with age…” is true. According to the International Dermal Institute, men’s skin also has a greater degree of collagen – which means male skin degrades at a slower rate, as they age, than the female population.

Another skin-bonus for men: they produce more oil and sweat. Although this may not seem like a blessing, men have more lactic acid (a natural humectant) in their sweat, which draws moisture to the surface of the skin (meaning… fewer wrinkles!).

Tips for Men’s Specific Skincare Needs

Men generally have large pores, a rough skin texture and greater oil production than women; these inherent qualities indicate a need for proper skin cleansing and exfoliation.

Professional tip: although men enjoy many natural tendencies toward healthy skin, always remember not to wash your face with regular bar soap or body wash! Facial skin needs its natural oils intact to maintain a healthy barrier protection. Your skin undergoes many abuses every day from your immediate environment, such as stress (which can have an oxidative effect on skin cells), and from the larger, external environment: sun and pollution.

Cleanse. For all skin-conscious men, I recommend Shir Organic Eucalyptus facial cleanser; it features naturally-antiseptic Eucalyptus and deep-pore cleansing salicylic acid.

Exfoliate. As well, naturally-derived lactic acid is an active ingredients in the nourishing sugarcane micro-derm peel we’re incorporating into CH’s newly-launched organic facials. Lactic acid is known for its smoothing, gentle and effective skin-exfoliation properties.

Steam. I recommend a homemade herbal steam straight from the garden! If you’ve ever enjoyed the benefits of a professional facial, you know steam is a key component. Steam allows the pores to relax and open, softening any impact of debris and giving skin some needed hydration.

What should you include in your steam? Rosemary is used in many skin care products for its astringent or skin cleansing property. This herb also helps to combat mental fatigue and opens the sinus passages. Add some mint, which has a cooling, calming quality that balances rosemary’s medicinal evergreen aroma. Include other organic herbs (e.g., lavender and thyme) that you find soothing.

How to Steam

  1. Put about a quart of water in your tea kettle.
  2. When you hear the kettle begin to bubble, pull it off the burner and pour the water into a large glass mixing bowl.
  3. Check the bowl’s temperature; wait to steam if water’s too hot.
  4. Add a few pinches of fresh rosemary, mint, lavender, and/or thyme.
  5. Cover your head with a towel and take deep, relaxing inhales of the herbal steam, while your skin receives the skin cleansing benefits. Steam for 5 -10 minutes.
  6. Finish with a splash of cool water and your favorite moisturizer.

If you’re thinking about trying a professional facial, take advantage of our month-long Father’s Day package of services – which includes a mini-facial and other relaxing holistic spa experiences!

Glynda is a licensed Massage Therapist and a licensed Esthetician. She offers therapeutic massage and facial treatments, including after-hours appointments.

Men’s Health Awareness: Fix Stress-related Vitality & Virility

By Carol Heckman, RN, CHNP, CNC, MH

June is Father’s Day month, so it’s a perfect time to address Men’s Health Awareness.

More so than women, men tend to go to the doctor when something’s ‘broken’ – wellness care, such as stress management, is so often overlooked.

In last month’s newsletter, I discussed the impact of stress on digestion. Well, stress also significantly impacts vitality, hormone health and sexual virility.

The mechanics of stress and testosterone… a look at what’s going on inside your body

Your body’s ability to communicate and adapt to stress is regulated through the endocrine system, most importantly via the adrenal glands that sit above the kidneys.

These glands direct the synthesis and flow of all of the other hormones in the body, AND the adrenal glands make hormones (normally made by other glands) to keep the body in balance.

When you’re under constant stress, the adrenal glands become depleted and “steal” other hormones to maintain their function. For men, this means testosterone. Without proper testosterone levels, vitality (focus, strength, endurance, mood stability) and virility (sexual drive and performance) both suffer.

What can men do to improve vitality and virility?

After making sure you’re eating well – and your body is digesting food properly – addressing your adrenal and endocrine health comes next.

There are several key nutrients and herbs that improve men’s health and vitality:

Zinc. Semen and the prostate gland have strong affinity and need for this mineral. Foods high in zinc include: red meats; seafood (especially oysters); egg yolks; and unrefined sea salt.

Omega 3 Fatty Acids. These important building blocks for healthy hormones are found in cold-water fish, flax seeds and oil, organ meats, eggs, and caviar.

Tribulus. Herbal support for libido and sexual performance (reputation for increasing testosterone production).

Maca. An adaptogenic (stabilizer of physiological processes) herb for adrenal and testosterone support.

L Arginine. This amino acid (found in nuts, fruits, meats and dairy) is a precursor to Nitric Oxide. It supports venous dilation, a healthy circulatory system and an improved blood flow. *Not indicated if taking ED medication

If you have more questions or concerns – and would like to know how to improve your health and vitality without medication – take action today. Come see me for an individualized wellness plan.

Carol is a Registered Nurse, a traditionally Certified Natural Health Practitioner, a Master Herbalist, and a Certified Nutritional Consultant.

Stress Reduction & Relaxation: Manual Therapy Alleviates Emotional & Physical Pain

By Kyle D. McIntyre, PT, DPT, CFMT

According to a NIH study, approximately 25 million adults have daily chronic pain and an estimated 23 million more have severe pain. Interestingly, half of those with severe pain still rated their overall health as good or better. What the results don’t reveal: physical and emotional stress strongly contribute to pain.

The Mayo Clinic cites the common effects of stress on your body include: headaches, muscle tension or pain, chest pain, fatigue, sex drive changes, stomach upset, and sleep issues. Stress also effects your mood via anxiety, restlessness, lack of motivation or focus, feeling overwhelmed, irritability or anger, and sadness or depression.

Reducing Stress & Pain

Manual therapy – a passive skilled movement or force (applied by a clinician) that directly or indirectly targets an anatomical structure or system – can reduce a client’s pain experience.

A 2015 study published in the scientific journal Pain Management, showed manual therapies to be effective in creating biomechanical and neurophysiological changes. Some of the latter changes observed after manual therapy included: reduction in inflammatory markers, decreased spinal excitability and pain sensitivity, and modification to the cortical areas involved in pain processing.

Additional research supports the correlation between stress reduction and pain management, and the value of manual therapy. A 2015 Pain Research and Treatment article reported manual therapies have an analgesic effect through multiple neurologic pathways. As well, a 2012 article from the Asian Journal of Beauty and Cosmetology cited manual therapies as effective in reducing lipid levels and stress hormones in the blood.

Clinical practice of manual therapy dates back as early as 400 BCE/BC in Europe. Since then, the many years of practical advances and research in the field of manual therapy has shown it to be a proven option for pain and stress reduction.

Stress and pain have an intertwined relationship: both need to be addressed to achieve a healthy lifestyle. Manual therapy is an effective alternative treatment to the common pharmacologic and surgical interventions offered through traditional western medicine.

For more information about the manual therapies offered at Chesapeake Holistic, please see our website.

Kyle is a Physical Therapist with a Doctorate in Physical Therapy; he is also a Certified Functional Manual Therapist.

Stress Reduction & Relaxation: Productive Rest = Wellness Regimen

By Glynda Cullen, LMT, LE

We’re all wired and ‘live’ 24/7 with constant pressures, deadlines, commitments… burnout is inevitable.

In today’s fast-paced world, reducing stress is really about productive rest. Sitting on the couch just doesn’t give your body, mind and spirit time to recharge or recover from stress.
Why does it seem that taking time for a wellness service, such as massage, is a luxury? A big reason: our healthcare system focuses on eliminating symptoms versus preventative care. But, think about it: When did your health, and therefore longevity, become a splurge?!

The Effects of Stress and How Massage Helps

Your best defense for managing stress is a strong immune system. That means, in addition to eating well and exercising, a balanced wellness care approach (for all of your body’s systems and inner peace) includes regular massage therapy.

When you’re stressed, your nervous systems’ sympathetic state is activated and the chemical processes that take place in your body wreak major havoc on your wellbeing. Massage helps to shift your nervous system into the parasympathetic state which encourages healing and recovery from stress.

Your circulatory, lymphatic, urinary and other systems are also affected by stress. For example, metabolic waste and lymphatic fluids are circulated into the bloodstream for removal – however, when you’re not relaxed, these processes don’t function properly.

The key is to find a slower rhythm, which is compatible with nature: where all true healing comes from. Massage can facilitate a journey within, to a place that is quiet and you are just you. The more often you visit this place within, the more it will spill into your daily life and bring joy and resiliency from stress.

A 60- or 90-minute massage, in a beautiful space dedicated to sacred rest, can feel like a full night’s sleep: truly productive rest.

Take a Meditative Moment

Between work and picking up the kids from school, running errands, or heading home to attend to your friends’ or family’s concerns, take three calm inhales of an uplifting essential oil such as Young Living’s Joy (which I use in my massage practice) to give yourself an energetic reset… it really works!

Glynda is a licensed Massage Therapist and a licensed Esthetician. She offers therapeutic massage and facial treatments.

Stress Reduction & Relaxation: Make It Mother’s Day Month!

By Cathy Logan, CHC, COT, CECP

As Mother’s Day approached this year, I started to think about how parenthood has to be the hardest job out there. It’s rewarding, but so exhausting! Ask the mom of a newborn, toddler or a teen. There are so many stages: and each comes with joys and stresses.

Whether you’re a mom or not, everyone deserves some self-care to reduce stress and relax!

Most women put themselves on the back burner, to “do it all” for their families. This can be depleting at best. As a dear friend constantly reminds me, “You have to put YOU on your to-do list!” With that in mind, I’d like to share some helpful methods for de-stressing.

The Emotion Code®

Throughout life, we all experience positive and negative emotions. The positive ones we process, but the negative emotions can get stuck and cause pain, stress, illness and eventually disease. One of Chesapeake Holistic’s most effective protocols for releasing stress is The Emotion Code.

A certified practitioner uses The Emotion Code to test muscles’ reactions (weakening or strengthening) to thoughts or questions. This technique helps us to carefully elicit “yes” or “no” answers from the body and subconscious mind. We use that information to find the imbalances causing emotional or physical problems.

Not only can we identify your unresolved emotions, we can pinpoint at what age (and where in the body) each got trapped, and then release each one. Clients say they feel lighter and “free” after The Emotion Code session. Releasing trapped emotions can truly help restore balance to your body. People have experienced amazing results with this modality!

Tranquil Essential Oil

Another great way to achieve some Zen is to try Tranquil essential oil. It combines the comforting aromas of lavender, cedarwood, and Roman chamomile into a blend that’s easy to apply (it comes in a handy roll-on).

You’ll surely love the warm, slightly sweet fragrance: just inhale deeply or roll it onto your wrists to enjoy a moment of serenity. After a hectic day, I like to wind down by applying Tranquil to my neck and shoulders. It’s one of my favorite essential oil blends.


And last, but certainly not least, try a relaxing ONDAMED session to bring that stress level way down. ONDAMED finds areas of inflammation in your body at the cellular level through your pulse. In essence we read your body. A client favorite is number 50: the anti-stress setting.

This program is so relaxing you can see people “melt”… many a nap happens in the ONDAMED chair! Everyone tells me they feel as though a weight has been lifted. Now who can’t use that feeling?

So, to all of you hard-working women out there, remember it’s really important to take care of yourself. Put yourself first for a change. I know you may feel you don’t have time, but try to make the time.

All of us at Chesapeake Holistic are committed to helping you be the best you can be. Happy Mother’s (and Women’s) Day all month long!

Cathy is a Certified Health Coach, and a Certified ONDAMED® Technician and Emotion Code® Practitioner. She is also an emotional-wellbeing expert.