I did Pliates briefly when I was in college. What I couldn’t help but realize was the dearth of black women in my class and it was the same for yoga or kick boxing or tae-kwon-do…any of the classes that were…different…or not common among many African-American women of certain classes. Below is a video of 3 Pilates Tips for Beginners. If you have the opportunity take a class:
Yes, I know this is a health and fitness blog and black women’s health isn’t dependent on being cellulite free, but let’s face it, none of us wants wrinkled thighs. Unfortunately, because many black 
women ten to carry our weight in the hips, thighs and buttocks we are definitely prone to thos dreaded dimples. So, as swimsuit season nears I thought I’d leave you all with some tips on how to get those nice smooth thighs you’ll need to rock this seasons bikinis:
1. Drop Some Pounds
Essentially cellulite is fat. The less fat you have, the less cellulite you will have. There’s a reason why you don’t see too many ballet dancers or Olympic athletes with cellulite; they have very little body fat. It’s been shown that weight loss generally reduces the fat that causes dimpling in the butt and the thighs. When your body fat drops, your fat cells shrink and your skin looks smoother and more contoured.
2. Tighten and Tone to Work It Off
Losing the fat is only part of the battle. We’ve all seen skinny people who had plenty of cellulite. This happens because, while they are slim, they aren’t toned. The skin is loose, allowing what body fat they do have to show through in the dimply, puffy fashion that characterizes cellulite. Adding resistance training to your workouts will help to tone and tighten up your skin to give your butt and thighs a more firm and smooth appearance.
3. Massage Your Thighs
Massage is a temporary and easily to administer cellulite remedy. While it won’t make the fat go away, it will redistribute the fat, giving your thighs a smoother, firmer look, temporarily. To get the desired results, follow a daily routine. After getting out of the shower, sit on the edge of the tub and, using your fist, massage the skin on your thighs. You should apply quite a bit of pressure over all of your cellulite heavy areas. Repeat a few times on each leg. The massaging will help prevent fat from collecting in one area and break up and smooth out the fat that is already there.
4. Coffee Is for More Than Just Drinking
Most cellulite creams have one main ingredient–caffeine. Caffeine, outside of being a morning pick-me-up, also helps to keep the fat cells moving. You can use coffee grounds in a twice per week routine for this purpose. Start by placing newspaper on your bathroom floor. Sit on the edge of the bathtub with a can of coffee grounds. Rub the coffee grounds into the cellulite-laden areas of your body with your hand or a loofah. Wrap your legs with seaweed or plastic wrap and let sit for a few minutes. Unwrap your legs and rinse off thoroughly. For extra intensity, take a rolling pin and apply it to your legs while wrapped…Don’t Stop Now
Breathing isn’t where it should be? Take up yoga and that should do the trick. According to a new study recently published in Thai Journal of Physiological Sciences yoga can improve how your lungs functions.
The benefits of yoga on aging, flexibility and stress have been known for some time, but this is the first study that shows that the ancient practice can improve how our lungs work.
The study divided 58 women and men into two separate groups. One group was told to practice yoga 20 minutes a day, three days a week for six weeks. The other group was told to maintain their normal lifestyle. At the end of the six weeks the yoga croup was found to have improved their chest wall expansion and lung capacity, for which the former is responsible for how well you are able to breathe.
Apparently respiratory function depends heavily on how strong the muscles are that surround your lungs. Yoga strengthens those muscles, helping you to breathe better. To achieve the results the study participants all did the same five poses of Haitha Yoga at each of their sessions.
So when you’re signing up for that next gym membership, be sure to sign up for the yoga classes as well. Not only will you be more flexible, but you will be able to breath better as well.
Massage Therapy
Massage therapy is one of the most practiced of the manipulative and body based practices. It is also one of the few CAM treatments that is also used as a conventional medical treatment. Massage therapy has been around since ancient times. You can find references to it in ancient Egyptian, Roman and Greek texts. Today massage therapy is used for a host of health-related issues:
• Pain relief
• Stress relief
• Depression
• Rehabilitate sports injuries
• Increase relaxations
• Maintain health and general wellness
Types of Massage
There are 80 types of massage therapy, and in each one, some form of manipulation of the body is done using hands, fingers, elbows, forearms, and even feet. Some of the more popular forms of massage therapy include the following:
• Swedish massage is the most common of the CAM massage therapy techniques. The massage therapist will use friction of the muscles, kneading, long strokes and manipulation of the joints in treating a patient.
• Trigger point massage applies concentrated pressure on knots that form in the muscles, cause pain, and can cause problems in other areas of the body if left untreated.
• Deep tissue massage involves uses various strokes and pressure applied with the fingers to focus on tightened muscles while also focusing on layers of muscles that are deep under the skin.
• Shiatsu massage is Japanese in origin and sometimes associated with TCM. Practitioners use their fingers to apply pressure to parts of the body that are blocking the energy flow of the body also known as Qi.
Risks
There are very few risks associated with massage therapy when practiced by a licensed professional. Some risks and side effects associate with massage therapy include the following:
• Temporary pain or discomfort
• Swelling
• Bruising
• An allergic reaction to massage oils
When Not to Use Massage Therapy
There are several instances when massage therapy isn’t recommended or requires consulting your healthcare provider before you proceed. These include pre-existing conditions and various health related issues like the following:
• Deep vein thrombosis
• A fever
• Weakened bones
• Osteoporosis
• Bleeding disorders
• Damaged blood vessels
• Cancer
• Pregnancy
• Heart problems
• Fragile skin
• Dermatomyositis
Costs
Costs of massage therapy vary greatly. The price depends largely on the experience of your massage therapists and the location where the massage will be administered. A massage therapist trained in several types of massage who works in a spa will likely charge more than one who is only trained in Swedish massage and works from home. It’s best to compare prices and experiences of various massage therapists in your area to determine the best solution for you.
Like chiropractic and (to a lesser extent) acupuncture, massage therapy is often covered by insurance when it involves treatment for certain health problems. Contact your insurer before seeking treatment and see if massage therapy is one of procedures they cover.
Five Domains of CAM
Complimentary and alternative medicine is split into five domains, all of which have some overlap.
Whole Medical Systems
Whole medical systems are medical systems built upon a complete set of theories and practices that have developed independently of or parallel to conventional medical systems. Most whole medical systems are culture specific and developed much earlier than medical practices in the US. Major eastern whole medical systems include the following:
• Traditional Chinese medicine
• Ayuvreda
While major western whole medical systems include other types of medicine:
• Homeopathic medicine
• Naturopathic medicine
Other whole medical systems include Native American and Tibetan systems as well as ones that originate in Africa and South and Central America.
Mind Body Medicine
Mind body medicine seeks to use the mind’s capacity to affect physical change in a patient. Mind body medicine seeks to emphasize a person’s overall wellness in the treating of whatever physical ailment they may have. It focuses on teaching the patient how to be more self-aware, provides the tools necessary for self-care, and promotes techniques that will enhance those goals. The most popular mind body practices include the following:
• Meditation
• Yoga
• Tai chi
• Qi-qong
• Visual imagery
• Art, music, and dance therapy
• Hypnosis
• Cognitive behavior therapies
• Spirituality
Mind body medicine takes its cues from Eastern whole medical systems, like TCM and Ayurveda, that stress the importance of the mind and body being in harmony and looks at the mind and the body as one (not separate entities like much of Western medicine).
Biologically Based Practices
Biologically based practices treats disease with various chemicals or substances. The idea behind biological CAM methods is that whatever is wrong with the body can be treated by taking a certain dose of a particular substance. CAM biological practices include the use of, but are not limited to, the following:
• Proteins
• Prebiotics
• Fatty acids
• Probiotics
• Amino acids
• Botanicals
• Animal delivered extracts
• Vitamins
• Minerals
• Whole diets and functional foods
Dietary supplements are a subset of biologically based CAM procedures. Dietary supplements have always been a part of man’s practices to heal himself. They represent a multi-billion dollar industry that hasn’t been able to justify its success through scientific research and data. Researching dietary supplements has been difficult because of the lack of clinical trial material. According to the NCCAM, several difficulties exist:
• Influences of climate and soil
• Use of different parts of the plants
• Use of different cultivars and species
• Optimal growing, harvesting, and storage conditions
• Use of the whole extract or a specific fraction
• Method of extraction
• Chemical standardization of the product
• Bioavailability of the formulation
• Dose and length of administration
While there have been studies conducted on the effectiveness of dietary supplements, none of them have found any supplement that has proven effective in any concrete way. There are often vast differences between observable effects and what the data often show when the supplement is subject to clinical trials.
Manipulative and Body Based Practices
Manipulative and body based practices include CAM practices that involve manipulation or movement of the bodies structures, such as bones, joints, the lymphatic and circulatory systems as well as the soft tissues. Common manipulative and body based practices include the following:
• Acupressure
• Alexander Technique
• Chiropractic
• Feldenkrais Method
• Massage therapy
• Osteopathy
• Reflexology
• Rolfing
• Therapeutic Touch
• Trager Approach
• Bowen Technique
• Tui Na
Many manipulative and body based practices are based on ancient Chinese, Egyptian or Indian practices. Others, such as chiropractic and osteopathy, were created in the last 150 years. Procedures differ greatly based on the technique chosen. Massages concentrate on slow, focused movements, while chiropractic uses quick movements to manipulate areas of the spine. While their tactics may differ, manipulative and body based practitioners share the same belief that the body is self-regulating and has the ability to heal itself.
Energy Medicine
Energy medicine uses energy fields to treat illness. There are two kinds:
1. Veritable energies, such as electro-magnetic fields, use mechanical vibrations with specific wavelengths and frequencies to treat patients. Electromagnetic fields include the following:
• Pulsed fields
• Magnetic fields
• Alternating current fields
• Direct current fields
• Laser beams
• Visible light
2. Putative energies include biofields which can’t be measured. No scientific study has been able to verify the existence of biofields. CAM practices that involve biofields believe that the human body is full of a certain of energy that has to keep flowing for the body to function properly. Qi in TCM is an example of just such an energy. Ayurvedic medicine also believes that an energy called doshas are coursing through the body and must be maintained to maintain health. Even though these biofields have yet to be scientifically verified, therapists who use biofields to treat their patients say they can see and feel the energy and manipulate it to affect the health of their patients.
About Ayurveda
Ayurveda means “the science of life” and is a natural healing system that has its roots in India. As one of the whole medical systems, Aruyveda has gained popularity in the United States due to Dr. Deepak Chopra, an Indian-born doctor who uses a combination of Aruyveda and conventional medicine to treat his patients in the US.
Ayurveda is a holistic approach to medicine that seeks to integrate the mind, body and spirit to achieve overall health. Keeping the body in balance is believed to lead to overall health and contentment. One of the main principles of Ayurveda is the belief that to keep the body free of illness and disease, it must be regularly cleansed. Ayureda modalities include the following:
1. Herbs and food
2. Massage
3. Meditation
4. Yoga
Used separately or in combination, these therapies seek to restore balance to the body. Ayurveda also treats specific health problems, whether they are physical or mental in nature.
History
Ayurveda has evolved over thousands of years in India. It is based primarily on ideas from Hinduism but also shares its origin from ancient Persian beliefs regarding health and healing.
The first texts of Ayurveda were penned some 2000 years ago on palm leaves. These texts, the Caraka Samhita and the Sustruta Samhita, covered topics such as the following:
• Pathology
• Diagnosis
• Treatment
• Lifestyle
• Advice for practitioners, including medical ethics
• Philosophy
Ayurveda is still the main medical system used in India today. Western medicine is prevalent there as well, but Ayurveda remains the main medical treatment used by India’s rural population who make up 70% of the country.
Basic Tenets of Ayurveda
Ayurveda’s belief about health revolves around the idea of the three Doshas: Vata doha, Pitta dosha and Aapha dosha.
About the Doshas
• Each dosha is made up of the combination of space, air, fire, water, and earth.
• Each dosha has its weaknesses and strengths and can be put out of balance for any reason.
• Each person is a combination of the three doshas and has his or her own dominant dosha. One’s dosha is constantly being reformed due to lifestyle and diet.
• Each dosha represents a certain body type, personality, and has its own risks of various illnesses.
• Imbalances in a dosha can occur because of stress, lack of exercise, unhealthy diet, and other lifestyle choices and bodily processes.
The Vata dosha is considered the combination between space and air. Vata dosha is the most powerful of the doshas. It controls the heart, breathing, the mind, and cell division. Staying up too late, eating before your previous meal is digested, or eating dried fruit can upset Vata. People whose main dosha is vata are thought to be susceptible to mental, skin, and neurological diseases
The Pitta dosha is represented by fire and water. Pitta is said to control the digestive system and hormones. When Pita is out of balance people may experience negative emotions and digestive problems. People whose primary dosha is pitta may have higher risk of arthritis and heart disease.
The Kapha dosha combines water and earth. Kapha controls growth, helps with immunity, and keeps up one’s strength. Kapha is put out of balance by eating when one is full, eating too many sweets, and eating and drinking foods with too much salt. A person whose primary dosha is kapha is believed to be susceptible to stomach ulcers, diabetes, gallbladder problems, and respiratory illnesses.
Treatment
The ayurvedic practitioner will develop a plan for the patient to follow that will work to get his doshas back in synch. Ayuverdic treatments take a comprehensive approach. They involve family and friends to help the person with their treatment plan and may require substantial changes in lifestyle, diet, and exercise regimes.
An Ayurvedic treatment will consist of four parts:
1. Eliminate impurities. The process of eliminating impurities is called panchakarma which focuses on cleansing of the digestive tract. The cleansing of the digestive system is usually accomplished with fasting, enemas, or special diets. To eliminate worms or other disease causing agents, practitioners might prescribe nasal sprays or inhalers filled with medicated oils.
2. Reduce symptoms. This is where the practitioner may suggest significant lifestyle changes. A patient may be asked to perform yoga exercises, meditation, and stretching. Various foods and herbs may be prescribed, and they may be mixed with small doses of metals believed to protect the patient from harm.
3. Reduce stress. Increase harmony and contentment in the patient’s life with the use of yoga, meditation, and other therapies.
4. Help rid the patient of psychological and physical problems. Massage or vital points therapy may be used to reduce pain and improve circulation. Ayurveda teaches that there are 107 vital points on the body that can be manipulated to bring about better physical and mental health.
Risks
The biggest risk with Ayurvedic procedures is toxicity. Some of the herbs and medicines used have been shown to have potentially dangerous levels of lead, arsenic, and other harmful metals. In 2004 the Centers for Disease Control received reports of 12 cases where people had lead poisoning because of an Ayurvedic treatment.
There haven’t been many clinical trials of Ayurvedic practices and those that have taken place have been small and had problems with research and design that made it difficult to rely on the results generated for any definitive answers on the efficacy of Ayurvedic treatment.
Ultimately the best way to avoid complications is to seek out a fully trained and licensed Ayurveda practitioner. While there are schools opening in the U.S., the best Ayurveda schools are located in India, so it would best to find a practitioner who has studied overseas as they would have the most rigorous training. Also, don’t rely on a Ayurvedic practitioner for your diagnosis. Use your primary healthcare provider for an initial diagnosis and seek out an ayurvedic practitioner to treat your illness in conjunction with your primary physician.
Related Posts
Introduction to Complementary and ALternative Medicine (CAM)
Every other Thursday I will be posting pieces on various Complementary and Alternative Medicines (CAM). I think it is important for black women to explore all of their options when it comes to health and wellness and CAM is a part of that. Here is a piece that I wrote for LiveStrong.com that offers an introduction to several CAM practices and benefits:
Use CAM to Feel Better
CAM, complementary and alternative medicine, refers to medical systems and practices currently not considered a part of conventional medicine. CAM treatments are split into five main categories, which include biologically based practices, whole medical systems, manipulative and body-based practices, mind-body medicine and energy medicine.
2. Little Needles, Big Healing
Acupuncture is the most well known and most widely used healing practice from Traditional Chinese Medicine (TCM), a whole medical practice. Acupuncture has been around for thousands of years and in the U.S. is one of the more common CAM practices. Acupuncture seeks to restore and maintain health by stimulating certain points on the body through the use of thin, stainless steel needles placed in the skin to stimulate various areas of the body. Acupuncture has shown to be of great help in treating addictions and weight loss.
3. A Little Rub Goes a Long Way
Massage therapy is one of the most practiced of the manipulative and body-based practices. It is also one of the few CAM treatments that is also used as a conventional medical treatment. Massage therapy has been around since ancient times. You can find references to it in ancient Egyptian, Roman and Greek texts. Today, people use massage therapy for a host of health-related issues, such as pain relief, stress relief, depression and rehabilitating sports injuries.
4. Take a Holistic Approach to Healing
Ayurveda means the science of life and is a natural healing system that has its roots in India. As one of the whole medical systems, Aruyveda has gained popularity in the United States due to Dr. Deepak Chopra, an Indian-born doctor who uses a combination of Aruyveda and conventional medicine to treat his patients. Ayurveda is a holistic approach to medicine that seeks to integrate the mind, body and spirit to achieve overall health. Keeping the body in balance is believed to lead to overall health and contentment. Ayurveda uses a combination of yoga, meditation, herbs and exercise to achieve the optimum level of health.
We already know, “Black don’t crack,” but if you’d like to enhance the natural youthful beauty Black women retain well into their older years, you may want to consider taking up yoga. From Prevention.com:
Minimizes wrinkles Yoga can reduce stress by nearly a third, reports a German study of 24 women. As a result, clenched jaws and furrowed brows relax, helping to smooth away wrinkles. Yoga may also rejuvenate skin’s glow by reducing oxidative stress, which breaks down skin’s elasticity. In an Indian study of 104 people, oxidative stress levels dropped by 9% after just 10 days of yoga.
Slows weight gain During a 10-year University of Washington study of 15,500 men and women over age 45, those who didn’t do yoga gained up to 13.5 pounds. Those who practiced regularly lost up to 5 pounds.
Eases pain Yoga is twice as effective as stretching at relieving back pain, according to another University of Washington study that had 101 people with lower-back pain do either yoga or stretching once a week for 3 months.
We all have those older relatives who are in their 60’s and easily look like they are in their 40’s, yoga just seems like it woul add a little “umph” to Black women’s ability to age gracefully. Nesides, being healthier, slimmer and more relaxed is something we all can benefit from, regardless of age.
Well, it’s not just the holistic hippie types that recognize the benefits of Pilates and yoga (and a good home cooked meal); apparently big brawny football players can appreciate the disciplines as well. Linebacker Calvin Pace, formerly of the Arizona Cardinals and now of the New York Jets, said it was these, “little things,” that convinced him to sign with the Jets. Really?
So, it wasn’t the helicopter ride to the training facility or the 42 million dollar contract that they offered and he signed? Well, whatever the reason, we’re happy for Pace. Maybe he read recent studies showing how yoga prevents wrinkles and acts as a fountain of youth; or perhaps he recognizes a good Pilates workout can stretch out his overworked and abused body after a tough game. Perhaps, but I’ll put my money on the 42 million, with the yoga and Pilates being the icing on top.
Links
Yoga, Pilates and free food set Jets apart
Use Yoga to Stop the Clock
