Menopause & Massage?!

Are you suffering from the symptoms of menopause?

If so, you are not alone!  In fact, 80% of perimenopausal and menopausal women experience at least one clinical symptom and 40% seek medical advice.

Did you know that massage therapy has been found to be very effective in treating many of the most common complaints?  Some of these include insomnia, hot flashes, night sweats, nervousness, anxiety, irritability, and depression. 

A recent study showed that massage therapy has a positive influence on sleep for menopausal women.  Participants fell asleep more quickly, showed improvement in their quality of sleep, and awoke feeling better with regular massage treatments.  Similarly, many studies have shown that massage therapy leads to more time spent in deep sleep.

Psychology Today reported that sleeplessness and menopausal symptoms are closely connected, and that decreased sleep makes a person more sensitive to pain, increased stress and mood swings. Thankfully, massage therapy calms the nervous system, helping with stress and anxiety, as well as better sleep.

According to the Institute for Integrated Healthcare, regular massage therapy treatments have also been found to help with menopausal symptoms by balancing hormones, decreasing headaches, helping to regulate fluid balance, and increasing endorphins.  In fact, another study has shown that regular massage therapy leads to a significant improvement in hot flashes and night sweats.

The research is clear:

  1. Increased stress causes menopausal symptoms to be more severe.
  2. Regular massage therapy can significantly decrease menopausal symptoms.
  3. Relaxation is an important aspect of maintaining one’s health.
  4. Proper breathing techniques can also have a positive effect on menopausal symptoms.

Regardless of your stage of life, taking steps to decrease stress will help you to live a happier, more well balanced, and healthier life. Choose to live better, choose Better Health!

About the author ...

Sleep: How Much Do You Need and How to Get More of It

Guest Post from The Sleep Help Institute By: Ellie Porter (Managing Editor)|

On an average day, 28 to 44 percent of adults sleep less than seven hours, the recommended daily amount. Anywhere from seven to nine hours of sleep is considered healthy with a few people falling above or below the average. Many people treat sleep as a luxury rather than a necessity. However, sleep is vital to your physical, mental, and emotional health and is key to reaching your personal and professional goals.

The Need for Sleep

There are key processes that only take place while you sleep. During the first of the deep sleep stages, the body releases human growth hormone to stimulate the repair of damaged, worn out muscles. The immune system recharges and transports white blood cells through the bloodstream. And, the brain cleanses itself of toxic proteins, prunes and strengthens communication pathways, and consolidates memories all while you sleep.

Sleep is also important for your functioning during the day. Without enough of it, the body releases more of the hunger hormone ghrelin and less of the satiety hormone leptin. The brain’s reward center also goes haywire for high-fat, sugary foods, causing intense cravings for unhealthy foods.

Emotional stability relies on sleep too. The portion of the brain that processes your emotions goes into overdrive if you don’t get enough sleep, especially over negative experiences and feelings. The logic part of the brain that normally balances your emotions becomes less active, leaving you prone to mood swings, irritability, and overreacting.

How to Get More

Thankfully, the regularity and length of your sleep cycle are highly responsive to your personal habits and behaviors, giving you the power to change your sleep results. However, it will take a consistent effort on your part.

  • Commit to a Bedtime: The body is designed for sleep, and one of the best ways to promote it is to commit to a regular bedtime. Consistency allows the brain to recognize and predict to start the sleep cycle.
  • Make a Routine: Trouble falling and staying asleep? Try developing a soothing bedtime routine. Routines provide another way to trigger the sleep cycle while giving you a chance to address stress and tension. Those who need to bring their heart rate and blood pressure down before bedtime may benefit from adding five to ten minutes of meditation to their routine. Meditation improves the connection between the logic and emotion center of the brain, and with time, trains the body to elicit it’s “relaxation effect.” Yoga is another option for those who may experience stress and tension in their muscles. It has been shown to reduce stress-related inflammation while improving mood.
  • Address Sleep Issues: Sometimes there’s more at work than poor sleep habits. If you’ve struggled with insomnia for an extended period of time, snore excessively, or struggle with restless legs, you may have an underlying issue that needs medical attention. There are medications, devices like anti-snore mouthguards, and other treatment options that may help.
  • Turn Off the TV (and other electronics): Electronic devices can disrupt your sleep cycle in more ways than one. Some emit a blue spectrum light that suppresses sleep hormones. And, depending on what you watch or read, the content can stimulate your brain and emotions, making it difficult to sleep. Give yourself at least two to three hours of screen-free time before bed.


Changing your habits may take time, but the benefits you’ll see make it worth the effort. When adequate sleep is coupled with good nutrition and regular exercise, you’re creating a foundation on which to build a happy, fulfilling life.

At Better Health there is also a few services that can even further enhance quality sleep. From Nutrition to Acupuncture to Osteopath all can add different healing modalities to bring you that full nights sleep, you truly need.

The Author ~ Ellie Porter ~ Managing Editor | 1601 5th Ave, Suite 1100 Seattle, WA

“Wholistic” Medicine with Dr. Jayne

Dr. Jayne explains Naturopathic and Homeopathic medicine and why it is such an amazing “wholistic” approach to treating the whole body. Then the body can become healthy on all levels, physical, mental and emotional.

I am a Naturopathic Doctor who also has a degree in Homeopathy. I became a Naturopathic Doctor first, but went on to specialize in homeopathy because I realized that homeopathy was the most effective medicine there was when it came to eliminating what I recognized to be the underlying cause of why often people get sick. I believe that is the subconscious programs or fears that cause anxiety, and distorted energy patterns. They lie in the subconscious, and we recognize them when we get triggered, on a mental emotional level. Homeopathy goes in and erases the pattern, allowing the individual to become healthy on all levels, physical, mental and emotional. 

Many people ask me what the difference is between Naturopathic Medicine and Homeopathy. Many mix the two up or use the terms interchangeable. Even after explaining I find many still call a Naturopath a Homeopath and visa versa. And understandable, I mean they are both treating illness naturally, right?? Well yes, this is true, however …..they ARE very different.

A Naturopathic Doctor or Naturopath is one of the few degrees in the entire world that is recognized and accredited. Meaning the education itself is carefully considered, and controlled by a board, providing the graduate a background in a similar education to that of a medical Doctor (anatomy, physiology, pathology, etc.) but then after the second year in a four year degree the student learns how to treat physical ailments with natural treatments. We learn to treat with Botanical Medicine, Nutritional supplements, counseling, Hydrotherapy, Acupuncture, Chinese Medicine, AND Homeopathy. Homeopathy is one of the modalities a Naturopathic Doctor uses to treat!

A Naturopathic Doctor learns how the human body works, the science in health, illness and treatment, but then learns the art of treating the whole human being, the physical, the mental and the emotional aspects. Most importantly, finding the cause and then treating through these different modalities.

I decided to specialize in homeopathy, because I found it to be the most effective in treating the cause. 

Homeopathy is a scientific and effective system of medicine that has been in use for over 200 years. Homeopathic medicine works by stimulating the body’s own natural tendency to heal itself, with a push from a well matched homeopathic remedy. It recognizes that all symptoms of ill health are expressions of disharmony within the whole person and that it is the patient, and the internal pattern that needs treatment, not the disease. Homeopathic treatment is based on the philosophy that the body, mind and emotions are not separate parts of a person, but are all affected by each other; therefore the homeopath seeks to observe a pattern in the disharmony which is affecting the complete individual resulting in disharmony and disease.  As such, it is a truly holistic medicine that treats the individual on all levels – mind, body and emotions.

Homeopathy is most curative when a constitutional Homeopathic intake is done. Approximately one and a half hours are needed, looking at the whole person taking into consideration all symptoms and characteristics on the physical, emotional and mental planes. When well prescribed, a homeopathic medicine or remedy can allow for a profound healing response and be very effective in treating all types of disease. Anxiety, ADHA, Eczema, Psoriasis, Digestive issues, Migraines, Hypertension, Menstrual problems, just to name a few. The true beauty of it is, once a remedy has been found (the cost of the remedy is 5.00!) only short follow ups are needed, (30min) and how the  physical has responded will  lead the way, redosing accordingly, and as needed. 

From there I use Naturopathic Medicine to support the physical and enhance health, vitality and longevity. But once true healing has happened at a deep level through homeopathy the vital force is strengthened, and this becomes easy and supportive. 

About the author ...

Jayne Marquis is a Naturopathic Doctor and a Homeopath living in Caledon Ontario just outside of Orangeville. Jayne believes Homeopathy to be a profound form of medicine and is constantly excited by the beautiful healing she has experienced when treating with a classical approach (meaning one remedy treats the whole person) and gets to the original cause of disease in a direct, effective and simple way. Homeopathy is based on the principle of like cures like and treats at the deepest level (energetic, mental, emotional) where much disease begins.She then uses her Naturopathic skills to cleanse, detox and structurally make the human body as healthy and whole as it can be. Jayne Currently works at Better Health Clinic in Orangeville Ontario, and The Clinton Chiropractic and Wellness Centre in Clinton.

Jayne's articles are featured in these blogs:
   Windwood Clinic,
   Better Health Clinic,
   Journey of Imagination, and
   New Earth Nation,

Why You Should be Drinking Bone Broth!

Chicken soup isn’t just good for the soul: There is a reason that your mother made it for you when you’re feeling under the weather. Bone broth or stock was a way our ancestors made use of every part of an animal. Stuff like, bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly. These items are boiled and then simmered over a period of days. This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine, and glutamine that have the power to transform your health.

Bone broth should be called “nature’s multivitamin because it’s packed with:

  • Over 19easy-to-absorb, essential and non-essential amino acids (the building blocks of proteins, and therefore the building blocks of your body!)
  • Collagen/gelatin, which helps form connective tissue
  • nutrients that support digestive functions, immunity and brain health

Did you get that? Bone broth benefits literally every part of your body, from your gut to your brain, from your muscles to your ligaments.

What consuming bone broth on a regular basis does to your body:

  • Treats leaky gut syndrome
  • Overcome food intolerances and allergies
  • Improve joint health
  • Reduce cellulite
  • Boost immune system
  • Heal’s digestive tract upsets/weight loss
  • Promotes healthy skin, hair, nails
  • Reduces inflammation 
  • Helps treat asthma, arthritis, allergies
  • Aids in the body’s detoxification process

Here is a Recipe for Wonderful Homemade Chicken Broth 

4 lbs chicken bones free-range (neck/backbones from the butcher, leftover carcasses from roasted chickens)

2 free range chicken feet (optional, but highly recommended) 

1 large onion, roughly chopped (including the skin)

2 large carrots, roughly chopped (including the skin)

4 celery stalks, roughly chopped

3 Tbsp apple cider vinegar

1 Tbsp salt (not iodized)

12 peppercorns

½ dried thyme OR any other fresh/ dried herbs you desire (optional)

water to fill to the top

  • Add bones to a large stockpot and cover with water. Add vinegar. This will help the bones release all their healthy minerals and flavor into the stock. Bring to a boil, then reduce heat and then add the rest of the ingredients. Let simmer on low for 24-30 hours
  • Feel free to add extra veggies. Do not add: brassicas (kale, cabbage, broccoli, asparagus, etc), greens (lettuce, spinach, etc), or fragrant veggies (green peppers, onion skin, beets, etc.) as these will ruin the stock.
  • When the stock is quite fragrant after 24h pour entire pot through a colander into another pot to catch your delicious golden stock. I recommend doing this over the sink.
  • Freeze in vacuum sealer bags or buckets to use later, or use immediately to make soup.
  • If storage space is an issue, further reduce strained stock by half (or more) and add water later when reconstituting.  
  • Enjoy as a tea, in a soup, or as a gravy! YUM!

About the author ...

Hannah discovered her love of food and nutrition working in the restaurant industry. Over the past 15 years, she has worked with all aspects of food, from creating meal plans, presenting it, purchasing it, knowing what it does to our bodies, understanding the environmental aspect of it, understanding what our bodies require, and cooking it. In these roles accompanied with her diploma in Holistic Nutrition she is ready to help all ages achieve their health goals and teach simple understanding of holistic nutrition.