Your abdomen is your friend.

The abdomen isn’t merely a container for most of the body’s internal organs; it is also contains emotions. Have you ever received terrible news and had the feeling that your heart has plummeted into the pit of your stomach? I have.

Some of us experience tension mostly as headaches while others of us deal with stomach problems connected with daily stress. Body stress actually begins in infancy. Many babies experience abdominal distress on a regular basis (often linked to colic,) and children get tummyaches when they are stressed out about school or friends. As we get older, we usually fall into one of two categories: headache people and stomachache people.

Sure, we might all get both every once in a while, but one type of discomfort is definitely prevalent. While I feel fortunate to be able to say I’ve never had a migraine headache, I can’t say the same about excruciating stomach pain. Most of my stomach troubles came at a time when I was being treated for Generalized Anxiety Disorder (GAD). Not surprisingly, a study published in “Alimentary Pharmacology & Therapeutics” found a direct association between GAD and Irritable Bowel Syndrome (IBS).

Emotions are indeed very physical. It’s the reason why getting a massage doesn’t just feel good physically, but also allows us to leave the table feeling like life is completely worthwhile. The best part is that, while massage does help reduce physical ailments, its benefits are multiplied because a healed mind contributes to a healed body.

I’m disappointed that massage therapists don’t spend much time working in the abdominal region. I currently have one client on whom I perform regular weekly abdominal massage, and the treatment is truly a mind-body experience for both of us.

If you get a lot of stomachaches, I encourage you to ask your massage therapist to focus on your abdomen for at least a few minutes every session. Because the abdomen can be so closely connected with emotional reservations, receiving a massage in that area can feel a little more intimate or even invasive in the beginning. Over time, however, you will get used to having someone else apply healing touch in that area, which I believe will allow you to release some of what is causing the discomfort.

I also encourage you try some basic abdominal massage techniques on yourself:

1. Lie flat on your back with a thick pillow just below your knees.

2. Rub your palms together until you feel heat radiating from your hands.

3. Let your hands rest side by side and palm-down just below your navel. Feel the steady rise and fall of your abdomen as you take slow, deep breaths. Focus on every breath, allowing your body to relax under the warm weight of your hands.

4. Using the full surface of both palms, massage your abdomen in clockwise circles to follow the natural digestive pathway in your colon. Start with small circles directly around the navel, gradually working your way out toward the edges of your torso. Let your hands work in a flowing motion by alternately stroking with one as you lift the other.

5. Let your massage last as long as your body is receptive to it, but try to work for at least 10 minutes to start with.

Tips:

• You can massage your abdomen through thin clothing, but working directly on your skin with a warming massage oil is a more effective way to induce physical and emotional relaxation.
• Check out this video if you want to see some advanced techniques.

Warning:

Abdominal massage is contraindicated for anyone:

• In the first trimester of pregnancy
• Actively undergoing chemotherapy
• Experiencing a flare-up of IBS or Crohn’s Disease
• Recently recovering from abdominal surgery
• With an abdominal aneurysm
• With cirrhosis of the liver
• With angina pectoris
• With an active infection or cancer in the abdominal region

Some take their coffee black; I take my tea green.

I love green tea. It’s a wonder brew, full of antioxidants that can hunt down free radicals in the body. Research increasingly shows that including green tea in your daily diet can help protect your body against cancer, arthritis, cardiovascular problems, high cholesterol, infection, and a weak immune system. Now you may be able to reap even more benefits of green tea by doing more than drinking a plain cup of it.

Here are some other fun ways to enjoy it:

Boost Your Daily Cup – According to a study at Purdue University, adding citrus juice or vitamin C to your daily brew of green tea can help green tea’s antioxidants stay in your body longer after digestion. So use either some citrus juice (lime is a quite tasty addition) or add some vitamin C to your tea and your body may reap more benefits.

Make a Green Tea Acne Treatment – Green tea acne treatments have become increasingly popular because they contain ingredients known to detoxify, reduce inflammation, swelling, and clear oil build-up. Treatments can be purchased or made at home. To make your own green tea acne treatment, boil some green tea, allow it to cool, and mix it with an egg white. Apply the treatment to a freshly washed face, wait for the mask to dry and harden on your face, and rinse it off with warm water. You can also skip the full green tea acne treatment concoction and apply a warm and wet green tea bag to the areas of your face affected by acne. I can’t personally vouch for it since I haven”t tried it yet. However, green tea in itself is quite mild and shouldn’t do you any harm.

Use Green Tea Shampoo – Most brands of green tea shampoo are quite gentle on the scalp and hair. They are full of antioxidants and vitamins, and they are known to strengthen and thicken hair as well as help repair damaged and dry hair. Brands such as June Jacobs Green Tea and Cucumber Conditioning Shampoo are helpful with hair that has been treated with dye and other chemicals.

Other Green Tea Products – The list of green tea products increases as green tea’s health benefits become well-known. If you’re curious, try some green tea ice cream, green tea toothpaste, green tea dessert bars, green tea-infused chocolates and caramels, and maybe even some green tea mints.

If you know of any other good ones, let me know.

Simplify your life.

Have you ever had one of those days? You know, the kind of day where all of your thoughts are jumbled into thousands of half-digested pieces and you’re not exactly sure how your keys ended up in the refrigerator? It’s easy to get caught up in a lot of physical and emotional clutter. It’s important for all of us–especially those of us who exchange energy with others so often–to simplify our lives and regroup. Some simple steps can make for a simpler life.

Breathe – Did you know that forcing yourself to take deep breaths actually alters your physiology? It’s true. Deep breathing decreases the body’s oxygen consumption, decreases the heart rate, and decreases blood pressure. Healthy body, healthy mind. So before you run out the door, shove a bagel in your mouth and rush to your next appointment, please don’t forget to take deep breaths. Make slower movements while you do it. It’s the most simple, healthy gift you can offer yourself.

Clean the Clutter - Simplify your life by simplifying your home.  Imagine how your stress and anxiety levels would fare if you could quickly find the things you actually need without having to sift through all the other stuff. Seriously consider when you last wore that red sweater. If it’s been longer than six months, put it into a large plastic bag with other clothing that’s going to charity. Giving to the needy can also make you feel good about yourself and reduce your anxiety and stress levels.

Use One Car - Share a car with your spouse (i.e. get rid of your second and third car) and take turns riding your bike, or take turns using public transportation. You’ll have fewer bills to worry about, you’ll be getting more exercise (or you’ll at least be enjoying more reading time if you’re taking the bus,) and you’ll be helping out the environment.

Unplug - These days, it’s really easy to get caught up in, “No, it’s my turn to use the television!” and, “They’re testing more missiles overseas?” and “Oh, great, Mom’s nagging me over the phone again.”  Unplug for at least one day every week. Try going a few weeks without reading all the bad news in the paper and focus on some other hobbies. For example, find ways to enjoy yourself in the great outdoors. Walk barefoot in the grass. Appreciate your mere existence. (And don’t forget to take those deep breaths!)

Own Your Time - Reserve 30 minutes to an hour each day and make it “you” time. Taking the time to reflect and consider other ways you can simplify your life will reduce a lot of anxiety and stress. If you simply can’t find any extra time, practice mindful meditation during daily tasks (such as cooking and bathing.) You will feel more relaxed when you begin to feel like your life belongs to you.

A Cookie Monster is better than no "helper" pillow.

“STOP SLEEPING ON YOUR STOMACH!”

That’s the advice I get from Dr. G, my chiropractor. The way I sleep—twisting, turning, arms flailing about, teddy bear flung half-way across the bed, neck contorted—isn’t good for my body. I know this to be true not just because Dr. G said so, but also because I’m sore when I wake up. The problem is that I find it difficult to convince my sleeping self to stay in perfect form all night long. My sleeping self wants to do what my sleeping self finds to be the most comfortable at any given point. Do you and your sleeping self have the same problem?

Fortunately, the guidelines of ache-free sleeping don’t have to be as rigid as a super firm mattress. There’s just one thing you need to bear in mind. I’ll call it The Rule of Sleep. The Rule is: Regardless of what position(s) you sleep in, do what you can to help your spine maintain its natural curve throughout your whole sleep cycle.

Combine the rule of sleep with a moderately firm mattress, a good neck pillow, and a “helper” body pillow, and you will feel less achey in the morning.

Here are some basic “helper” pillow tips:

If you’re primarily a back sleeper: Placing a “helper” pillow under your knees will help you maintain that natural curve in your lower back. You may add a little rolled towel around your waist (or directly under the small of your back) to have some extra support if it feels comfortable. Always make sure your neck is supported with a pillow, but don’t pile up pillows under your shoulders.

If you’re primarily a side sleeper: Enlist your “helper” pillow to rest between your knees. It will help open up your hips. I personally prefer to sleep with a body-length “helper” pillow because it’s like having an extra-squishy sleeping partner to rest my head on. If you sleep mostly on your side, avoid sleeping with your knees drawn completely to your chest.

If you’re primarily a stomach sleeper: You may get some criticism from your chiropractor for sleeping on your stomach because it can be hard on your neck and your back. However, you’re not out of luck if it’s your default sleep position. Place your “helper” pillow under your pelvis and lower abdominal area (your hips.) When it comes to using a neck pillow, use one that doesn’t feel like it’s causing your neck to strain too much. Look for a “stomach sleeper” pillow at stores such as Bed Bath & Beyond.

And that’s it! If you’re like me and you flop about, do your best to adjust your pillow placement accordingly. You may not be in perfect form all night, but you should feel a vast improvement in the way you feel when you wake up.