Detoxification comes by the way of increased perspiration due to the deep heating nature of the far infrared sauna. While a conventional sauna, one that you would most likely find in a gym or near a swimming pool, heats the air around you; a far infrared sauna actually heats objects, causing a more direct heat that has a much cooler atmosphere. This is why it is much easier to breathe when using an infrared sauna as opposed to a steam based sauna; the air around you does not need to be heated for you to receive the warming benefits.

In a study done by American researchers they discovered that the sweat produced from a conventional sauna was around 95% water. In the same study the results pointed out that sweat derived from the use of a far infrared sauna was approximately 80% water with the remaining percentages being a mix of cholesterol, toxic heavy metals and an array of other unwanted chemical and mineral substances that can prevent our immune system from functioning properly, therefore robbing us of a much more healthy existence. These toxins and other problematic substances are thus removed with greater efficiency when using a far infrared sauna.

Far infrared saunas are said to be up to 7 times more effective than a conventional sauna in regards to detoxification. Toxins that are stated to be removed include sulfur dioxide, carbon dioxide, lead, mercury, nicotine, alcohol, ammonia, sulfuric acid an other environmental and man made toxins. There is a debate amongst professionals and researchers as to what extent mercury is removed due to the process using a far infrared sauna, but many doctors and researchers sing the praise of the healing properties of this hypothermic therapy and the health benefits derived from the use of it. In all the research that has been done, the general results have been astonishingly clear; even if a few of the precise details are still under debate.

The use of a far infrared sauna has been shown to remove harsh, harmful toxins from your body and can help afford you a healthier life starting today. Please visit our site at Infrared Sauna Benefits.com to learn more about the detoxifying benefits an Infrared Sauna provides.

By Timothy Croy
Published: 12/6/2006

As the investigators noted, narrowing and loss of small vessels may contribute to cognitive decline. This area of the brain controls functions that include consciousness, memory, initiation of activity, emotional response, language and word associations.

A study of 12 healthy older adults, ages 60 to 80 years, was conducted by Feraz Rahman and colleagues at the University of North Carolina in Chapel Hill. Six subjects exercised over 3 hours a week in aerobic sports on a regular basis for 10 or more years, while the other six had exercised less than 1 hour a week during that period.

“The numbers are small because it is hard to find healthy older adults who can participate … especially inactive but still healthy older adults,” Rahman explained. Age and cognitive ability were similar in the two groups and both groups were relatively healthy, with no significant cardiovascular or psychological conditions, including depression.

Rahman’s team used MRI and other methods to visualize cerebral blood vessels and determine cerebral blood flow.

Active subjects had more small blood vessels and greater cerebral blood flow than inactive individuals, Rahman told meeting attendees.

The total number of vessels with a radius of 0.2 to 0.3 millimeters was approximately 150 in the active individuals and approximately 100 in the inactive group.

“We found that as the blood vessel radius went up, the blood flow went up in the active group, while an increase in radius correlated with a decrease in blood flow in the inactive group,” Rahman reported.

“We also found that a loss of small vessels is not an issue in active adults, because the average vessel size increases and blood flow is positively correlated with radius. However, in inactive adults, the number of small vessels is an issue.”

In their meeting materials, Rahman’s group states: “An aerobic exercise program may be a vital part of healthy aging by preventing the narrowing and loss of small cerebral vessels and consequent decrease in cerebral blood flow.”

Although the results of cognitive testing at the beginning of the study were similar in the two groups and no significant psychiatric issues or depression were noted, “we are still looking at other factors that might be correlated with activity,” Rahman told Reuters Health in an interview after his presentation.

It would also be interesting to conduct a long-term study, Rahman continued. “These are still relative young individuals. It would be interesting to see if there is a difference going forward.”

Rahman is currently a medical student at Thomas Jefferson University in Philadelphia, Pennsylvania.

Benefits of Tea
Numerous studies have demonstrated the anti-cancer properties of antioxidant polyphenols. Some studies have suggested that tea’s polyphenols may reduce the risk of gastric, esophageal and skin cancers, if one consumes 4 to 6 cups daily. Another study showed that just 2 cups of tea may lower the risk of ovarian cancer by 46 percent in women. Other studies have found that polyphenols help prevent blood clotting and lower cholesterol levels. One Japanese study found that green tea lowers death rates from heart disease.

Tea: Black, Green, White or Oolong?

Black, green, white, and oolong teas derive their leaves from a warm-weather evergreen tree known as Camellia sinensis. The leaves from this tree contain polyphenols. The more processing tea leaves undergo, the darker they will turn. Green tea and white tea are the least processed tea. They are simply steamed quickly. According to Dr. Doug Balentine, Director of Nutrition Health with Lipton, white tea is derived from the young new leaves from the Camellia plant in early spring. These young leaves contain no chlorophyll, so they are silvery white. Black and oolong teas are partially dried, crushed and fermented. As we have mentioned before, regardless of the processing method, black, green, white and oolong teas all contain polyphenols. In fact, tea ranks as high as or higher than many fruits and vegetables in the ORAC score, a score that measures antioxidant potential of plant-based foods.

What about Herbal Tea and Red Rooibos Tea?

Herbal tea is not derived from the leaves of the Camellia plant and so does not have the particular health-promoting properties. Indeed, most herbal teas in the market are NOT tea at all. They are only infusions made with herbs, flowers, roots, spices or other parts of some plants. The proper term for this type of beverage is “tisane.”
The recently popular South African red Rooibos tea also falls within the herbal tea or tisane category. “Red Rooibos tea is not really tea as it is not derived from the Camellia plant,” Dr. Balentine said. They may not contain the same beneficial flavonoid compounds as found in black and green teas. In fact, Dr. Balentine said that “no scientific evidence yet has shown the health benefits of red Rooibos tea.”

Although tisane does not contain as any polyphenols, it does promote other various health qualities such as relaxation and calming effects.

Tea: Caffeine content

According to the American Dietetic Association, a cup of tea contains an average of 40 mg of caffeine, compared to 85 mg as found in a cup of freshly brewed coffee.

What about Decaf Tea?

We do not know whether decaf teas have the same polyphenols, and thus the same health benefits. It is not yet known if removing caffeine also removes polyphenols in the decaffeinating process.
The Bottom Line
Tea is a healthy beverage offering many health benefits (if you skip the cream and sugar). Brew your tea for at least 3 - 5 minutes to bring out the beneficial polyphenols. Enjoy the aroma of tea!

Also beware of bottled green tea beverages, like Enviga, that claim to help lose weight! No solid scientific evidence has proven its efficacy in burning calories.

What are the benefits of exercise?
One of the biggest benefits of exercise is the reduction of excess body fat. While many people want to reduce their body fat to look better, there are serious health risks to carrying around too much excess fat. Fatty tissues actually clog the arteries, increase blood pressure and put additional strain on the heart. Fat is also the preferred place that your body stores toxins. Most tumors start in fatty areas. Reducing these fat deposits through exercise detoxification inherently reduces toxin levels in your body and reduces the chance of getting tumors. A major benefit of exercise is in reducing fats stored in your body.

Another one of the key benefits of exercise is increased blood and lymph circulation. Your blood and lymphatic fluids distribute essential nutrients to your cells and remove metabolic waste and other toxic substances from your cells. Your cells can starve and choke on this metabolic waste without good circulation. Increased circulation is another exercise benefit and thus improves the health of your cells.

Finally, exercise helps control your blood sugar. Excess blood sugar or spikes in your blood sugar can be linked to a variety of maladies, including high cholesterol, Type II diabetes and Alzheimer’s disease. Exercise will help to control your blood sugar. The next time you crave a dessert or sweet, take a 10 minute walk first. If you still want the sweet at the end of the walk, well, you have at least worked off some calories to compensate. Chances are that exercise’s role in regulating your blood sugar will satisfy your craving.

What type of exercise should you do to detox your body?
Any type of aerobic exercise that gets your whole body moving and gets your body fluids circulating at an increased rate will benefit you. The basic message is that it is better to do some form of exercise that you enjoy, rather than no exercise because we come up with excuses not to do it. To get the maximum benefit of exercise, you should exercise for 20 - 30 minutes per day, three times per week. Cardiovascular exercises help by increasing your body temperature over a sustained period, thus making you sweat out toxins. Also, they help your heart stay healthy. Core muscle exercises help massage and stimulate your internal organs. Most forms of exercise increase your breathing, thus providing a form of oxygen therapy.

That having been said, each type of exercise has its own benefits and concerns. Choosing the best exercise for you is a matter of personal preference. However, looking at the various benefits of exercise may help you choose which exercise fits you the best.

Jogging
Jogging became a popular form of exercise in the 1970s. Jogging helps exercise the cardiovascular system and the legs, increases your body temperature and breathing. While jogging is an excellent exercise with plenty of benefits, jogging can be hard on the knees. If you jog regularly, try and jog on unpaved surfaces. If that is not an option, try and jog on asphalt, instead of concrete.

I used to run 4 miles per day, every day for a few years. My knees would remind me to run on softer surfaces, by hurting after the run. Running on soft surfaces will help reduce the jarring damage to your knees from the repetitive pounding motion. Taking such precautions helps you maximize the benefit of exercise.

Swimming
Swimming is one of the best exercises, as it provides a good cardiovascular and muscular workout, but does not create the pounding effect on your joints, as does jogging. Swimming increases your breathing and your body temperature, thus aiding in your internal cleansing.

As with many exercises, swimming has its own health drawbacks. Swimming pools are generally heavily chlorinated. Your body absorbs some amounts of chlorine when swimming in chlorinated pools and this increases the toxic load on your body. Shared pools can also contain viruses, bacteria and toxins that others have expelled from their body. These microorganisms can remain in the water and infect people that swim in the water at a later time. Try and swim in a pool that uses ozone to cleanse the water. Take a shower after swimming to wash off whatever foreign substances you can. This will help you maximize the benefit of swimming.

Bicycling
Bicycling has started gaining popularity with the recent success and publicity of Lance Armstrong. Mr. Armstrong is a great symbol to the effect that exercise can have in cleansing your body - having fought back from advanced cancer and made a full recovery. Cycling also provides a good cardiovascular and muscular workout without the pounding associated with jogging. Increased body temperature, increased breathing and a good core muscle workout are among the benefits of cycling.

After jogging, I switched to cycling and worked up to cycling 100 - 150 miles per week. While many people think of cycling as only working out the legs, a good cycling workout will actually strengthen core muscles in your mid-section. Strengthening these muscles helps to keep the colon and other vital organs fit. However, if you cycle, make sure to avoid areas with heavy traffic. If the automobiles do not get you, their exhaust fumes might. I found that the major drawback to cycling was its efficiency - it took a lot of time to get the same benefit of exercise that you can achieve with jogging or swimming. Of course, if you enjoy cycling and have the time, this is a great way to enjoy the outdoors.

Walking
Walking has also been gaining popularity recently. The ideal thing about walking is that you can do it almost anywhere. It is by far the most convenient and economical exercise. Although walking may be considered a mild form of exercise, it provides enough physical activity to help detoxify your body and provide other benefits of exercise. I find that my body temperature rises, I start to sweat, and my breathing rate increases after a brisk walk, especially in hilly areas. In cold climates, mall walking has become a popular form of exercise. Malls are safe, weatherproof and give people interesting things to look at.

These days I have transitioned my cardiovascular exercise activity to walking. I walk about 30 - 45 minutes per day. If you walk, try and keep a brisk pace. Walking in hilly areas helps increase the benefits of this exercise.

Trampoline exercise
Rebound exercise or trampoline exercise is one of the stars of the exercise world. Trampoline exercise is almost as convenient as walking, except that you need a trampoline. A major advantage over walking, however, is that you can do it in the comfort of your own home or office. In most forms of exercise, some muscles are exercised more than others. With trampoline exercise, your entire body is subjected to the effects of gravity. As your body bounces, the force on each of your muscles changes.
This force varies from zero Gs at the top of he bounce, to four Gs at the bottom. Four Gs means that a person weighing 120 pounds would get the gravitational effect of weighing nearly 500 pounds for a moment. When your body experiences this additional gravitational force, it adapts by building stronger tissue and cells. In theory, if your body were subjected to four Gs constantly, all of your body would quadruple in strength. Imagine if your heart and internal organs were four times stronger? Of course, since the increased force is momentary and you achieve this only when exercising, the results are not quite so dramatic. However, trampoline exercise provides a relatively low impact way of increasing the strength of all of your body’s cells and tissues simultaneously.

Stomach exercises
In addition to cardiovascular exercise, exercise of the muscles in your stomach and mid-section, sometimes called your core, is a helps your key elimination organs (colon, kidneys, and liver) maintain good health. In addition to the colon cleanse routine, adding a variety of stomach crunches and twists helps to massage your colon and other elimination organs, and also helps strengthen the muscles around these vital organs.

There are a variety of ways to do stomach crunches and there are various types of abdominal exercisers to help do crunches. Since stomach crunches are so popular, I will not focus on the mechanics of doing a stomach crunch. Suffice it to say that stomach crunches help massage the colon and help strengthen the muscles that help the colon move waste. Therefore, doing stomach crunches will help you cleanse your colon.

Twisting Exercise
A chiropractor gave me a twisting exercise that I find very helpful in stretching my core muscles, improving circulation to the joints in my spine, and also helping to massage my elimination organs (colon, kidney and liver). I find that doing stomach crunches and this twisting exercise in the morning helps bring on a strong bowel movement. Remember, that you still need to consume sufficient fiber and drink enough water to help with your cleansing. While not intended as a substitute for sufficient fiber and water, the benefit of this exercise is that it can help move things along.

What You Will Need
You will need a pole that is approximately 5 ft long. You can use a long broom handle or adjustable length shower rod. I found a shower rod to be best because I can adjust it to the right length to be comfortable, but still fit in the small area where I do my exercises.

You will also need a quiet area where you can stand with at least 4 ft of space around you in all directions. At least initially, it helps to be in front of a mirror so you can see your posture during the exercise.

Preparation
- Stand up with your feet spaced approximately 2 - 2.5 ft apart.
- Position the pole on the back of your shoulders and place your hands or wrists over each side of the pole with your arms extended.
- Bend your knees slightly and make sure your body is upright (straight up and down). This is where having a mirror in front of you helps to get the right posture.

Execution
- Rotate your torso, through the waist, to one side then to the opposite side.
- Your head should be facing forward the whole time. Focusing on your posture in a mirror helps to keep your head in the right position.
- Your feet should be firmly planted. As you rotate right, your right knee may rotate out slightly.
- Make sure your body stays upright through the entire range of the twist, as tilting your body could hurt you.
- If you feel pain anywhere, then STOP immediately. This exercise is for stretching and should not cause any pain.

Start slowly, gradually increasing speed. Your speed should end up being about one complete rotation (right and left) per second.

You may hear the popping sound of joints in your neck, hips or spine releasing. This is normal, as long as you do not feel any pain.
Remember, if you feel pain - STOP immediately.

As you get comfortable with the twisting motion, you will feel your shoulders and sides loosen up. Once you feel comfortable (approximately 10 - 15 complete rotations), slowly lower the pole down your back, while keeping your hands or wrists over each side of the pole. Lower it slowly, doing about 10-15 twists every time you move it down a couple of inches. As you continue to lower the pole, it helps to rotate your palms upward and use your thumb to hold the pole in place. This will allow you to move the pole lower down on your back as you twist. You will find that at some point, the pole will not go any lower. This point will vary, depending on how flexible you are. I find I can lower the pole to slightly below my shoulder blade.

Now, keep rotating as you work the pole back up your back - again 10-15 twists every time you move the pole 2 inches. When the pole is back to the top of your shoulders, then your exercise is done. All the muscles in your core should be loosened up.

This exercise is particularly helpful because as the pole moves down your back, the focus of the twist moves with it. This helps to twist different parts of your torso as the pole moves.

First we will examine the skin as a detoxification pathway, and then we will look at individual therapies that aid the skin in detoxifying the body. You will learn why sauna therapy is so important to the Lyme Disease recovery process. We will survey different types of saunas, including ozone, far infrared (FIR), and dry heat, and also look into variations in sauna therapy such as the use of steam or hot rocks, as well as the construction material used (wood, plastic, or fiberglass).

The skin detoxification pathway

Sweating is one of the primary functions of the skin. It accomplishes both temperature regulation (cooling) and toxin removal. Your sweat is made up many different components. These include water (up to 99%), and substances like salt and other electrolytes, sugar, metabolic wastes like ammonia and urea, metals and heavy metals, and drug metabolites. Because our sweat can be as revealing as urine, sweat analysis is becoming an ever more common clinical procedure for detecting a multitude of substances in the body. For example, a recent innovation in the science of drug testing is the “sweat patch,” a device which offers an accurate and non-invasive way to monitor drug use and abuse.

Sweat in humans is produced by two types of glands. The eccrine sweat glands are present over the entire surface of our bodies and are especially concentrated on the palms of our hands, soles of the feet, and the forehead. They produce sweat composed mostly of water and salts. Apocrine sweat glands are predominant in the armpits and genital area. Apocrine sweat contains protein and fatty materials and is the source of the sweat odor which is caused by bacterial breakdown of organic compounds.

When sweat glands are stimulated to increase production, they secrete a substance (sweat) which is synthesized from the fluid which fills the spaces between our body’s cells (the interstitial spaces). This fluid comes from blood plasma leaked into the tissues by capillaries. Any circulating toxins present in the blood system are carried into the interstitial spaces along with the plasma. In this way toxins make their way into sweat, which is a filtrate of the plasma. Heat stress and exertional activities speed up the circulation of blood and thus accelerate the release of fluid into the interstitial spaces. This in turn prompts sweat glands to produce more toxin-laden sweat.

Most people living in modern times do not sweat very much. Lack of adequate exercise, the prevalence of climate control technology at home and in the workplace, and the non-physical nature of most jobs contribute to minimal sweating. Unfortunately, decreased sweating means decreased toxin removal.

Nenah Sylver, Ph.D., in her book The Holistic Handbook of Sauna Therapy, cites several published scientific studies which illustrate the ability of the body to detoxify via sweat production. For example, from her book we know that nickel, mercury, and cadmium are eliminated more effectively through sweat than through urine. Also, people with known chemical exposure who have symptoms of peripheral neuropathy and/or multiple sclerosis can obtain between 90 and 99% reduction of symptoms through the skin detoxification pathway.

Although skin detoxification is beneficial to anyone living in industrialized society, there are several reasons why it is specifically helpful to Lyme Disease sufferers. As we have seen, those with Lyme Disease accumulate a greater quantity of toxins than do healthy people. Sweating can help eliminate these toxins. The advantages of efficient skin detoxification for Lyme Disease sufferers do not, however, stop there. Unlike most healthy people, Lyme Disease patients have burdened livers and kidneys due to the stress incurred by the inflammation and toxic burden created by a chronic infection. As a result, Lyme Disease patients often have very weak livers and kidneys. Because the liver and kidneys are the primary detoxification organs of the body, detoxification is often stagnant. This can lead to overwhelming symptoms of poisoning by the Lyme Disease neurotoxin.

Detoxifying through the skin (via sweat) lifts the burden from the liver and kidneys because it completely bypasses them. Sweat production allows toxins circulating in the blood to be excreted directly through the skin, removing the necessity for the liver and kidneys to process, store, and eliminate toxins. The vast surface area of the skin allows quick, efficient detoxification without placing a burden on other detoxification organs.

The detoxification abilities of the skin through sweating are limitless. Even a completely healthy set of liver and kidneys cannot process more than a small amount of toxins in a given period of time. In contrast, there is virtually no limit to the amount of toxic material that can pass through the skin. In this way, sweating can greatly accelerate toxin elimination, even in people with healthy detoxification systems. Sweating is the “shortcut” to detoxification. The following therapies are intended to facilitate the skin’s detoxification processes.

The information in this entire sauna section is based in large part on information from Nenah Sylver’s excellent book, The Holistic Handbook of Sauna Therapy. This book, in my opinion, is the most accurate, complete and useful book currently in print on the topic of sauna treatment. Another useful book is Sauna Therapy by Lawrence Wilson, M.D.

Sauna therapy is one way to integrate sweating into a modern lifestyle. People have been using saunas and sweat therapy to detoxify for thousands of years. In comparison to other methods of skin detoxification, sauna therapy is the most affordable, effective, and established method. By increasing both circulation and lipid (fat) metabolism, the heat generated by a sauna causes the release into general circulation of a wide range of toxins stored in fatty body tissue. This process has been well documented in medical studies. Sauna therapy is so effective that the U.S. government recommends it for detoxification of dozens of poisons.

In addition to accelerating detoxification, saunas provide numerous other benefits due to increased body temperature. From Nenah Sylver (as well as Lawrence Wilson, M.D., author of Sauna Therapy, another valuable sauna book), we know that saunas have the following benefits:

Immune system stimulation and activation

Direct antibacterial action

Balancing of the autonomic nervous system

Improving oxygenation

Relieving internal congestion

Relaxing muscles and enhancing flexibility of tendons and ligaments

Alkalizing the body

Increasing circulation

Resolving edema

Normalizing enzymatic activity

Relieving pain

Increasing energy and clearing the mind

Normalizing body temperature

Below, we will examine specific types of sauna therapy, and then we will look at another type of detoxification treatment involving the skin: the Epsom salt bath.

What is a sauna?

A sauna is an enclosure in which you sit or stand and in which temperature is raised to cause sweating. You can use a sauna at a health club or spa or build or purchase your own. Cost of purchasing or building a sauna ranges from $50-$5000. Owning a sauna makes treatments much more convenient.

Many people believe that different types of saunas are all about the same. In actuality, there are some important variations among styles of saunas. Less important is the shape and size, and more important is the type of heating element (radiant heat, far infrared [FIR], hot rocks, etc.) and the material used for construction (wood, plastic, fiberglass, etc). Other significant variations include whether or not ozone or steam is used inside the sauna.

So lets get down to business and look at all the details of sauna therapy.

• Auto immune diseases
• Multiple sclerosis
• Chronic fatigue syndrome
• Lethargy and muscle fatigue
• Psychological problems e.g. anxiety, depression, claustrophobia
• Cancer
• Colds
• Joint pain
• Arthritic changes
• Fevers
• Skin eruptions
• Digestive disturbances

Toxins
Toxins are noxious or poisonous substances which can be harmful to the body.
Although mostly of plant or animal origin toxins can also include inorganic elements or compounds some of which are essential and form the mineral constituents of cells. These compounds or trace elements include aluminum, calcium, phosphorus, potassium, sulphur, sodium, chlorine, magnesium, iron, fluorine, iodine, copper, manganese, and zinc. Whilst they mostly exist in a harmonious stability, an excess of one element, such as aluminum, can be harmful to the body.

The most common form of toxins to occur are those produced by bacteria. Such poisons are either released by the micro-organisms (exotoxins) or occur as a result of the bacteria being destroyed (endotoxins). Toxins can be found within the cells or in the interstitial spaces. They can also be transported in the blood. Poisonous substances which are produced by a bacteria growing in a local or focal site can be distributed throughout the body via the blood (toxemia). This results in generalized symptoms, e.g. fever, diarrhea, vomiting, changes in the pulse rate and in respiration.

Treatment of toxicity
Toxins which are circulating in the blood are normally eliminated through the colon, the kidneys, the lungs, by the liver via the bile, the mucus membranes, and the sweat glands in the skin. Other toxins like bacteria and minute particles such as coal dust are taken up and neutralized by the lymphatic system. Toxic substances can bind to proteins in the interstitial tissues and are then broken down by the action of phagocytes.

Effects and application of massage
Massage is very beneficial in the treatment of toxicity. It helps to relieve the symptoms such as headaches, myalgia and fatigue and improves the function of the organ or system affected.

Massage is first of all applied to improve the circulation systemically in order to secure a good nutritional supply to all tissues. It is also utilized to enhance the venous return which is essential for the removal of toxins. To this end massage movements like effleurage and petrissage are applied to the superficial tissues and to muscles. Circulation to the visceral organs can also be enhanced; using similar techniques and, in some cases, by more specific methods such as compression massage for the liver and for the kidneys (described further on).

Toxins can lodge around joints and form crystals. Gout is one example, albeit an extreme one, where there is a toxic build up in the periarticular soft tissues such as the ligaments and tendons. A ‘gouty-joint’ is too painful to massage but otherwise effleurage is utilized to increase the venous return and the arterial flow to and around joints. Transverse friction movements are equally suitable for improving the circulation to the periarticular structures.

Enhancing the lymph flow
The lymphatic system is given considerable attention in the treatment of toxicity. As well as reducing oedema lymph massage is applied to increase the actual flow of lymph in the interstitial spaces. Stagnation in the interstitial spaces can impair the lymph flow through the lymph vessels. Circulation to the tissue cells is also diminished which in turn slows down their nutritional supply and metabolism.

The congestion has the additional effect of preventing the removal of toxic wastes from the interstitial spaces. Increasing the lymph flow with massage on the other hand has the benefit of delivering nutrients to the cells and transporting building materials to restore the tissues. In addition massage carries lymphocytes to combat and neutralize toxins and bacteria.

Research has indicated that massage creates sufficient pressure to mechanically push the lymph through the gaps between the endothelial cells of the collecting lymph vessels. It has also been observed that raising the temperature of the skin forces more junctions between the endothelial cells to open. Both of these factors increased the drainage effect of massage on the lymph. (Xujian).

Lymph flow can be increased by the general strokes for circulation such as effleurage. It can be enhanced further with more specific techniques like lymph effleurage and intermittent pressure technique. These can be applied on most regions of the body and are repeated several times and alternated with one another.

Improving kidney function
The nephrons of the kidneys are the physiological filters which remove toxins from the blood. These include uric acid which is a naturally occurring product of catabolism, nucleic acids which are derived from food or cellular destruction, and benzoic acid which is a toxic substance in fruits and vegetables and believed to be eliminated from the body in the form of hippuric acid. Massage, systemic and local on the kidney area, increases the circulation to and from the kidney thereby improving the filtration and elimination process. Systemic lymph massage as already noted has a similar function.

Improving the liver function
A major function of the liver is to destroy worn-out blood cells, bacteria and toxic substances. It also removes drugs like penicillin, ampicillin, erythromycin and sulfonamides. The liver is said to be a semi-solid organ which is encased by a fibrous capsule. As it is largely protected by the rib cage direct manipulation is limited to its lower borders. The organ is however influenced by external pressures such as those exerted by the diaphragm from above, an adjoining viscerus or indeed that of palpation. With the squeezing massage movement described here sufficient pressure is exerted through the tissues to influence its circulation. Massage can also assist the portal circulation to the liver through the hepatic portal vein. It also increases the oxygenated blood supply to the liver via the hepatic artery. Circulation is also enhanced along the lobes of the liver, the central and hepatic veins, and to the superior vena cava. Secretion of bile is augmented to some extent by the advanced blood flow and by the mechanical pressure of the technique.

Assisting respiration
Full movement of the rib cage and deep breathing are both necessary for the unrestricted uptake of oxygen and the elimination of gaseous toxins.

To this end massage movements are carried out on the muscles of respiration, in particular to the intercostals, the pectoralis minor, the sternocliedomastoid, the scalene group (scalenus anterior, medium and posterior), the rectus abdominis, the serratus posterior inferior and superior and the levator scapulae.

Elimination of toxins through the skin
The skin is an organ of elimination and consequently skin eruptions are an indication of toxicity and the body’s attempt to eliminate them. This process can be assisted by the massage movements which increase the circulation to the skin and de-congest the pores. Effleurage movements are of particular use. Another effective method involves a compression and an upward stretch of the superficial tissues, primarily the skin and subcutaneous fascia.

Chemicals include substances such as lead, chlorine and gas; most medications, and poisons from living things.
Biological toxins include those bacteria and viruses that are able to induce disease in living organisms.
Physical toxins include things not usually thought of under the heading of “toxic” by many people: direct blows, concussion, sound and vibration, heat and cold, infrared and visible light, radiation as from X-rays and other medical tests, and everyday tension.
Toxins can have more than one source. Common mixtures include gasoline, cigarette smoke and industrial waste (smog).

FACTORS INFLUENCING TOXICITY

Toxicity of a substance can be affected by many different factors, such as the pathway of administration (whether the toxin is applied to the skin, ingested, inhaled, injected), the time of exposure (a brief encounter or long term), the number of exposures (a single dose or multiple doses over time), the physical form of the toxin (solid, liquid, gas), the genetic makeup of an individual, an individual’s overall health, and many other factors.

Acute exposure: a single exposure to a toxic substance which may result in severe biological harm or death; acute exposures are usually characterized as lasting no longer than a day.

Chronic exposure: continuous exposure to a toxin over an extended period of time, often measured in months or years can cause irreversible side effects.

HOW DOES ALL THIS AFFECT YOU? A central concept of toxicology is that effects are dose-dependent; even water can lead to water intoxication when taken in large enough doses, whereas for even a very toxic substance such as snake venom there is a dose below which there is no detectable toxic effect.

We live in an increasingly toxic world–from the air we breathe, the water we drink, and the food we eat, we are constantly being bombarded with new toxins. Add in the toxins created from the stress of daily living, from disease processes, from kids, bosses, co-workers, spouses, from cleaning products, treating your yard with pesticides and herbicides, and you can see how quickly toxicity levels can escalate. Our grandparents, and some of our parents expected to suffer with aches and pains as they aged. Today, we know that this simply isn’t necessary. Those aches and pains are generally caused by unacceptable levels of toxicity in the body.

I have a friend who has lived his life on his own terms, with a philosophy of “Work Hard, Play Hard”. Now in his sixties, his level of toxicity has started to haunt him. His colon is full of toxins from living that work-hard-play-hard existence, he’s begun to suffer with headaches, stomach problems, his stamina is reduced, his heart and lungs have been affected-but it’s the sciatic pain that bothers him most.

This could be any of us unless we take steps to take control.

HOW DOES THE BODY FLUSH TOXINS? Our bodies are very good at detoxifying, given the right tools. Very basically, your skin expels toxins through your pores, your blood stream gathers toxins in the body which are filtered through organs such as the liver and kidneys, the lymphatic system gathers “loose” toxins which are temporarily stored in lymph nodes until processed by the lymphoid organs, the respiratory system expels toxins with every exhalation, and the digestive and urinary systems flush toxins ingested or filtered through the organs.

HOW DOES MASSAGE AFFECT TOXICITY IN THE BODY? Massage breaks loose metabolic waste stored in your tissues and, by stimulating the systems your body uses to flush toxins, massage helps speed the flush of accumulated toxins from the body. Drinking enough water on a daily basis helps enable the flushing processes. You should be drinking 1 oz. for every two pounds of body weight. For instance, if you weight 150 pounds, you should be drinking 75 ounces of water each day.

HOW DO YOU DETOXIFY? It doesn’t matter what avenue you choose to help your body detoxify; whether it’s becoming a gym rat (a little sports massage would help there), doing regular cleanses (you should be cleansing twice a year), learning Yoga and meditation, or having regular massage sessions (twice a month is recommended). Whatever you choose, stick with it. The effects are cumulative, as are the effects of stress and toxicity.

How am I feeling now? After several massages and participating in an herbal cleanse, I’m finally feeling all the benefits of a long vacation.

For more information about the 3rd Annual Lake Norman Turkey Trot visit this link.  If you are interested in volunteering for this event, please contact us at info@drbuttar.com.

Like Cinderella, the lymph labors quietly in the shadows to clean up the mess made by virtually all the other systems of the body. Widely regarded as a lesser sister to the circulatory system, the lymphatic system is actually a crucial player in your body’s ability to ward off disease and heal from injury.

The lymphatic system is recognized by doctors in Europe and the Far East for its importance to preventive health care. They understand how lymphatic function supports every other system in the body, including the immune, digestive, detoxification and nervous systems. In fact, many believe that poor lymph health underlies a host of conditions, from cellulite to cancer.

By contrast, in America our practitioners don’t think much about the lymph system until something goes wrong - usually when infection causes a swollen lymph node, or worse, when we develop cancer in a lymph gland, or cancer elsewhere that metastasizes through the lymph vessels.

The reality is that you have twice as much lymph fluid in your body as blood. The lymph continuously bathes each cell and drains away the detritus in a circulatory system powered only by your breathing and movement. If the movement of the lymph stopped entirely you would die in a matter of hours.

What can you do to ensure your lymph system stays healthy? There are a number of ways to support lymphatic function that should be part of every woman’s health habits. Let’s start by exploring this amazing system.
Anatomy of the lymph system

The first thing to understand about your lymph system is its vast extent. Like the circulatory system that supplies blood, the network of lymph vessels serves almost every cell in your body.

Strung along the lymph vessels like pearls knotted on a string, the lymph nodes serve as a series of cleaning filters. Lymphatic fluid percolates through the nodes, being purified and immunologically boosted at every stage.

The lymph vessels and nodes are made of lymph tissue, but so are many other parts of the body. One crucial function of lymph tissue is generating and storing white blood cells, the blood cells that fight infection. Besides the lymph nodes, principal lymph organs include the bone marrow (where white blood cells called B-lymphocytes are made), the spleen, tonsils and the thymus gland (where T-lymphocytes are made). Lymphoma is a group of related cancers of the lymphocytes.

The largest concentration of lymph tissue in the body surrounds the intestines. Called gut-associated lymphatic tissue, or GALT, this tissue is the guardian of this largest gateway through the body’s defenses, and it actively separates desirable nutrients from undesirable pathogens, and helps mount a defense whenever needed.

The flow of lymph fluid

The lymph system’s primary function is to isolate infection and cellular detritus from the rest of the body and deal with it. Imagine you are looking at a handful of living cells through a microscope. A capillary (the smallest blood vessel) delivers blood with its oxygen and nutrients. The local cells use these nutrients and excrete waste. There may be pathogens or antigens present that create an immune response, leaving dead cells and perhaps live infection. Some of the blood and waste products are picked up by tiny veins. But much of the vascular fluid and waste - and hopefully all of the live infection - is picked up by tiny lymph vessels. This process is happening all over the body all the time.

Like tributaries trickling into a stream that feeds a slow-moving river, the lymph system transports lymph fluid through ever-widening vessels, moving it through 500 filtration and collection points - your lymph nodes. At each successive node the lymph fluid is filtered and bacteria is removed. If lymph fluid is blocked in one lymph node it will usually take a detour, but when blockage is extreme it can cause the lymph fluid to back up and cause swelling in the surrounding tissue, a condition known as lymphedema.

The far-reaching lymph vessels merge at certain points to form lymphatic trunks. You have six major lymph trunks in your body, each responsible for draining filtered fluid from one region of the body.

The lumbar and intestinal trunks drain a large volume of purified lymph fluid upward from your lower extremities, pelvis and abdomen into the cisterna chyli, a widened collection pouch at the base of the thoracic duct (see diagram).

Digestive fats from our food are meanwhile absorbed in the small intestine and then drawn into the lymphatic system for transport to the bloodstream via the cysterna chyli. This milky mixture of digestive fats and lymph is known as chyle.

The now enriched and purified lymph travels up your torso through the thoracic duct along the left side of your esophagus. It merges here with the lymph from your left trunk and arm, and finally returns to the bloodstream at its junction with the left subclavian vein, located above your heart and under your collarbone. A much smaller volume of filtered lymph fluid from nodes and trunks along the right side of your head, neck and arm is fed back into the bloodstream by the right lymphatic duct, on the right-hand side of your collarbone.

Amazingly, the lymphatic system has no central pump but depends on muscle contraction and manual manipulation to move fluid. Deep breathing is another essential way we can enhance movement of lymph through our bodies. And importantly, the organs of elimination (skin, kidney, liver, bladder, small and large intestines) need to be doing their jobs well so that the lymph does not get overwhelmed with waste products.

If the lymph system gets blocked or overrun (due to illness, surgery, toxic overload or lack of activity), lymph fluid backs up. This can cause swelling, joint pain, nausea and fatigue. Stagnant lymph may be stored within nodes for a long period of time but eventually becomes too toxic for the body to handle well.
Negative effects of chronic lymph blockages

All things in nature have a natural progression; when this motion is inhibited or jammed, concerns arise - and when it occurs in your lymph system, you feel it quickly.

Think again of a river: a healthy river runs clean and clear. A brackish river chugs along, thick with soot and silt that gets snagged, pocketing pollution in small pools along the way. Eventually, the sluggish river can become a breeding ground for bacteria and disease. The same is true for your lymph.

Because lymph cleanses nearly every cell in your body, symptoms of chronic lymph blockage are diverse but can include worsened allergies and food sensitivities, frequent cold and flu infections, joint pain, headaches and migraines, menstrual cramps, arthritis, fibrocystic breasts, breast tenderness, sinusitis, loss of appetite and GI issues, muscle cramping, tissue swelling, fatigue, mental fuzziness, mood irregularities, depression, parasites, skin breakouts, acne, and cellulite. In general, you may feel tired and toxic, with a heaviness in your abdomen. In Chinese medicine, practitioners call this “excessive damp” that undermines your whole health.

Stagnant lymph can also interfere with the system’s ability to cleanse more potentially hazardous concerns, such as bacteria and cancerous or diseased cells from organ tissue. Viral infections, bacteria, and cancerous or mutagenic cells move through the lymph fluid, where they are targeted and destroyed in the lymph nodes - when the system is adequate to the task.
Lymph nodes

The lymph nodes are small, bean-shaped pockets interspersed along the lymph network almost everywhere from your nose to your knees.

Lymph nodes counteract infection by filtering the lymph fluid, engulfing and removing any bacteria and foreign substances identified. Once a particular pathogen is detected, lymph nodes help customize antibodies to neutralize it. In a nutshell, immature lymphocytes mature in the bone marrow and thymus and are sent off to work in the lymph nodes and lymph tissue. There they wait until an offending substance happens along in the lymph fluid. Then, with the help of other defensive cells called APC’s (antigen-presenting cells), they target the invaders and create specific antibodies to get rid of them.

Swelling in certain node sites generally indicates an infection in the part of the body drained by those nodes. It’s a good sign when you develop swollen glands; it means your lymph system is doing its job.
The function of the spleen and immunity

The largest organ in your lymph system, your spleen is actually like a big lymph node, except that it filters your blood rather than your lymph fluid. The spleen houses a concentrated amount of immune cells and is designed to bring lymphocytes into contact with the blood, making it a major player in your ability to ward off blood-borne diseases and antigens. The spleen also removes worn-out red and white blood cells, platelets, and any other hazardous blood-borne debris.

An enlarged spleen, which can be a symptom of mononucleosis or the Epstein-Barr virus, is prone to injury and should be taken seriously. In our culture, the spleen is sometimes removed if its function declines or persistent swelling is a concern. A swollen spleen places a patient at a higher risk for hemorrhage (if it ruptures), so some doctors decide to remove a suboptimal spleen to avoid the risk.

In Eastern cultures, where the spleen and the lymph system are taken much more seriously, this is tantamount to clipping a bird’s wings. The bird will not die, but it will never fly very high again. In Chinese medicine the spleen governs the blood, the great nourisher of life. Without the guardianship of the spleen, the blood is weakened, can become either blocked or dilute, and has more difficulty supporting the rest of the organs.

I often hear my patients say, “You can live without your spleen.” My response is usually, “Yes, but how well?” Of course, if you must undergo spleen removal you should feel confident that your other organs can compensate for your lost immunity. But if you have a choice, you should make your decision knowing that the spleen exists for a reason. It does not operate in a void, and surgically removing it usually does have long-term immunological consequences. If you must do so, you must then support the rest of your immune system more carefully in response.

Most spleen concerns can be treated with an alternative protocol that includes a lot of rest, supplements, and supportive enzymes. As long as you are not endangering a swollen spleen with reckless activities, taking the time to heal it from the inside out is preferable to having it yanked. For a long time tonsils were treated with the same indifference (the lymph system just can’t get respect) - now it’s generally accepted that it’s healthier to keep them.

In fact, I don’t think any organ in the body should be treated as disposable. That kind of thinking is based on the fractured Western paradigm. But of course, all systems of the body are interconnected! Think of it this way: if you didn’t have a road map or welcome signs, would the landscape show any hint that you’d just crossed a state line? Nature respects few manmade boundaries, and when it comes to the map of your body, this is evident in the overreaching web that connects organ tissue to the lymph system and the lymph system to the immune, circulatory, endocrine, and digestive systems.
The lymphatic system, digestion and elimination

As you read above, so much of the lymph tissue is associated with the gut that it has its own acronym: GALT (gut-associated lymphoid tissue). Lymphatic tissue is where much of our immunity originates, and because the digestive tract is a main path of entry for offensive substances (bacteria, allergens, heavy metals, molds, fungi, chemicals, trans fats), many lines of defense permeate the gut.

The agents involved in digestion - enzymes, acids, and intestinal flora - do away with many of the pathogens that try to invade our systems. Those that make it through are taken up and acted upon by the GALT.

The GALT itself is a kind of tasting room for pathogens. The ones that survive the initial pass of digestion get sampled by receptors in the GALT, which coordinate an immune response (including mucus production). Anyone who lacks the enzymes to digest dairy is familiar with a GALT-dictated immune response.

So, the GALT receives information from the microenvironment of the intestines in the form of which pathogenic agents get through. It then decides which of these deserve an allergic response, calling upon the immune and endocrine systems to facilitate. In this way, the GALT tissue becomes its own command center, which is one reason many practitioners call the gut the “second brain.” (For more on this topic, read The Second Brain, by Michael Gershon).

Healthy GALT function generally inhibits allergic responses and decreases food sensitivity - but this is complicated and often relies on the status of the intestinal flora and other factors. Suffice it to say that the healthier your gut-associated lymph tissue, the less sensitive you are likely to be to food-borne bacteria and chemicals.

The mucosal tissue of the intestines (the villi and lacteals) are also classified as GALT tissue, playing an important role in the transportation of digested dietary fats (or chyle) into the blood (those LDL’s and HDL’s we hear so much about) via the cisterna chyli and the thoracic duct.

Constipation, diarrhea, and other GI issues compromise the lymphatic system’s ability to do its job. If the digestive tract is suboptimal due to food sensitivities, parasites or stress, the flow of lymph and chyle will also be diminished. This can cause nausea and toxicity, exacerbating the original GI concerns. It may also play a part in the appearance of cellulite.
The lymphatic system and cellulite

Cellulite and “saddle bags” along the thighs are partially the result of impaired lymph flow to certain areas, causing immobilized pockets of fat and trapping toxins. Over 90% of women have some form of cellulite resulting from weight gain, a genetic predisposition, or inactivity.

Cellulite begins when numerous fat cells collect in one area (generally the buttocks, thighs and upper arms in women), causing the skin to bulge. The dimpling effect occurs when the connective fibers in the skin pull down in areas where body fat is pushing up. Toxins and lymph fluid accumulate in the pockets of fat. Improving the circulation of lymph in areas prone to cellulite and reducing toxic burden are two successful ways to diminish cellulite from the inside out.

Liposuction, creams, and wraps on the other hand, may reduce the appearance of cellulite but do not keep it from coming back. Invasive procedures tend to increase inflammation in the area and strain the connective tissue, which can make the situation worse over time.
Lymphatic massage

Because lymph fluid moves slowly without aid of its own pump, inactivity can seriously restrict its flow. Muscular contraction through exercise and deep breathing is the primary means by which our lymph circulates, but lymphatic massage and drainage provide another helpful option.

In Europe, patients often receive a special massage called lymph therapy or lymph drainage before undergoing surgery. This method of treatment was popularized in the US by the Danish doctor, Dr. Emil Vodder, as an effective treatment for lymphedema. Practitioners believe that it significantly improves healing by readying the system for recovery. For more information, visit Dr. Vodder’s educational website.

On an everyday basis, regular lymph massage (particularly around the abdomen, axillary nodes, and breast) can be great preventive health maintenance. There are many ways to practice lymph massage, and I recommend that you visit a certified massage therapist to learn more. However, there are some techniques you can try at home, and for those of you who are ready to try it on your own we will be offering brief instruction on lymph massage in the near future, so check back with us again soon.
Rejuvenating your lymphatic system

As you can see, the lymphatic system works steadily to keep you clean and well. The nutritional and lifestyle guidelines we offer at Women to Women will go a long way toward reducing the overall “body sludge” your lymph system must sweep away. In addition, we recommend the following steps to ensure that your lymph remains clear and unimpeded. Whether you have symptoms or not, every woman will benefit from these techniques.

* Clean up your diet. Reduce your body’s toxic burden by avoiding processed food, eating organic when possible, and eliminating simple sugars and carbohydrates. Get tested for heavy metal exposure (lead and mercury are very common in the US). The idea here is that the less waste your lymph has to deal with, the more easily it will flow.
* A regular nutritional detox and colon cleanse, supported by liver enzymes, will ease your liver and kidney burden, which in turn will decrease pressure on your spleen. Even a two-week Quick-Cleanse can do wonders.
* Investigate any food sensitivities or allergies that may be affecting your digestion. Take a medical-grade multivitamin to support your cellular function, digestion, and elimination. Look into probiotic supplements to help maintain a healthy ratio of intestinal flora. Experiment with a hypoallergenic diet for two weeks to cleanse your system of moderate food irritants. Deal with any troublesome GI issues, including parasites. Read our article on IBS and, if necessary, talk to your practitioner about relevant tests.
* Drink plenty of purified or filtered water - at least six to eight 8-oz glasses per day. Your body needs hydration to keep the fluids running!
* Consider regular visits to a lymph drainage massage therapist. This is a wonderful and healthy way to pamper yourself (and your internal organs). This is especially invaluable during a detox.
* Practice deep breathing. Breathing deeply from the diaphragm, not shallowly from the chest, and through the nose rather than the mouth, is one of the best ways to move lymph fluid through your body.
* Get regular physical exercise. Jumping on a rebounder, or mini-trampoline, just five minutes a day is a great way to get your lymph system pumping. Walking, stretching, t’ai chi, yoga, Pilates, and other moderate activities are helpful, too - especially if you do them every day. Or find an activity that suits you. Some women prefer ballroom dancing, others swimming. What’s important is that you make it a regular and joy-inducing part of your life.
* Don’t be afraid to sweat! A weekly sauna or steam bath is a pleasant way to facilitate a healthy sweat, and sweating helps detoxify the body and so supports lymphatic function. Avoid aluminum-based antiperspirants (they block sweating and add to your toxic load) and choose natural deodorants instead.
* Avoid restrictive clothing that press on your lymph nodes. Underwires and overtight bras, jeans, and skirts can impede lymph flow. Try to go bra-free for at least 12 hours a day, and don’t sleep in one. If this is uncomfortable for you, consider buying a stretchy camisole.
* If you are concerned about cellulite, massaging those specific areas and the lymph nodes in the groin on a daily basis can be helpful.
* Consider acupuncture. Chinese medical doctors are far ahead of their Western counterparts when it comes to “unsticking” the lymph system. As a treatment or preventative, acupuncture can be a great way to keep things moving. It can also help alleviate discomfort that may arise while you are detoxing.
* Examine your emotional issues. Sometimes we get stuck in a particular pattern of stress that reduces our capacity to make positive changes. Your lymph can become blocked when you are feeling stuck or unable to express yourself. Remember that your life, too, is a progression, and “our biography becomes our biology.” If you find the same situations arising over and over, you may want to take a closer look. Discuss any areas that feel stagnant or obtrusive with a friend, partner, therapist or trusted religious advisor. You may find that as your lymph system unbinds, so does your spirit.

I hope this article has served to reveal the hidden beauty of your lymphatic system, and inspires you to give more time to its care. Remember that support for your body is all-inclusive, not fragmented into specialized body parts as so many doctors would have us believe. Taking the time to honor and support your lesser-known systems will have a far-reaching, life enhancing effect. So focus on purifying and loosening the tides within and let your river run!

LYING on the ground having my legs and back massaged, just five minutes before a half-marathon race last month might not have appeared the most auspicious of starts. But this impromptu treatment, carried out after a chance meeting with a sports massage therapist friend, proved the difference between experiencing a smooth-ish race, and embarking on a Radcliffe-esque run from hell.

After months of pounding the streets I have started to pick up a few niggles. My knees groan from about eight miles, and for much of the time I am aware of an increasingly tight right gluteus maximus.

Of course, what I should have done at the first sign of these minor aches was head straight to the consultation room of a sports physiotherapist. But while most runners are well aware of this advice, somehow the majority of us never quite get to the physio’s table quickly enough.

Perhaps we are put off by the thought of spending money on a consultation (usually around £30 per session), or maybe it’s because we like to kid ourselves that we are superhuman enough to “run the injury off”. Sadly, in the long run (excuse the pun), inaction over an injury usually spells disaster.

So now, with just four weeks to go before the Baxters Loch Ness Marathon, I am not only worrying about finding the time to fit in the ever-lengthening training runs, but I’m also anxious about being able to afford enough sports massages.

According to Iona Robertson, an experienced fitness consultant, while it’s vital that runners seek remedy when injured, the most important lesson to learn is how to make your body “injury-proof” in the first place.

“Running is very much a forwards-and-backwards style of movement, which I tend to talk about as a two-dimensional activity,” she explains. “It’s also high impact and repetitive. What many runners fail to recognise is the importance of adding in other activities to their routine to activate all their muscles in a more three-dimensional fashion.”

Robertson, who owns the Body Matrix, which operates from one of Glasgow’s Run 4 It stores, believes that strength conditioning exercises, such as gym-run body pump classes or circuit training, are extremely beneficial for improving the muscles used for core stability, controlling the position and movement of the central portion of your body.

“If you target the muscles within the abdomen, the ones that connect to the spine, pelvis, legs and shoulders, then you are more likely to have better posture and better control over your running technique,” she says.

“Keeping everything strong and in good alignment will help to reduce the risk of injuries.”

Many health experts also advocate the use of yoga, especially the dynamic ashtanga style, as a useful injury-preventing exercise for a range of athletes.

Jo Lockhart, an ashtanga yoga teacher, says: “Ashtanga-style yoga is an effective cross-training technique. The steady and dynamic motion of ashtanga builds strength as well as flexibility, and contributes to improved body alignment, as well as increased lung capacity.”

Lockhart, who teaches yoga for runners in classes in and around Glasgow, adds: “Ashtanga-style yoga is credited with being a way to prevent injuries, and improve cardiovascular performance. It really lives up to its other name as the ‘athlete’s yoga’.”

Further injury-proofing techniques for marathon runners include building up the training schedule by only 10 per cent per week or fortnight, and adopting a good routine for warming up and cooling down before and after sessions.

“I’d advise the use of dynamic stretches, such as lunges, squats and calf raises, to get the big joints working before every run, and then a good steady cool down,” says Robertson. “After each session, jog slowly for five minutes, then ensure you properly stretch out all your muscles. And if you can, do this cool down while sipping on a recovery drink,” she adds.

If proper warm-ups and cool-downs are important, then so too are a runner’s recovery days. Steve Clark, a former British triathlon champion and sports coach, advises: “Your body must have recovery days so as to rebuild the muscles effectively.

“If you have a recovery run to do then ensure this is slow and puts no stress at all on your body. Better still, in my experience, you should incorporate cross-training into your recovery programme, including activities such as cycling or swimming. Proper recovery is vital for an injury-free marathon training programme.”

And there is more to injury prevention than simply exercising or not.

The growth of sports science in recent decades has given the athletics world access to a wealth of information about safe training techniques and performance improvement, including the benefits of physiotherapy, massage and podiatry.

How many times during the Beijing Olympics did you hear the British sporting champions thank their coaches, as well as their support teams, including physios, masseurs and nutritionists?

If you thought that regular sports massage and podiatry sessions were only for the likes of our Olympic stars, you would be wrong.

“Again, it’s about keeping muscles in good working order and your body in correct alignment,” explains Robertson.

“If you pick up an injury you immediately start to make subconscious adjustments to your technique to overcome the niggle or ache. If you continue to make these adjustments, your body as a whole will suffer.

“What massage and podiatry do for every kind of athlete is offer continued body maintenance check-ups, rather like when you have your car MoT’d.”

The experts advise that runners book a biomechanical check with a podiatrist prior to starting a new training programme, and make further appointments for check-ups once or twice a year during the training.

A podiatrist will ensure you have proper posture as well as the correct muscle and skeletal alignment. Andy Buldt, of the Edinburgh Podiatry Clinic, says: “In some cases, after a consultation, a runner will be advised to buy a pair of supportive trainers to correct any misalignments or to improve their running gait.”

Runners may also require specially-made orthotic inserts, placed in neutral-support trainers. “If you get the gait right in the first place, then there are far less chances of repetitive-style injuries as your training mileage progresses,” he adds.

Sports massage is another training aid, often overlooked by amateur runners, that makes perfect sense. The more miles you run, the more stress you put your muscles under. Specific sports massage will help to reduce muscle inflammation and tension and increase recovery time.

And don’t forget to change your trainers regularly. “The average person will require new footwear every 500 miles,” says Robertson. “Also, make sure you visit a sports shop that has people specially trained to fit your trainers.”

So, heeding this advice, I get out my credit card. Over the past ten days I have bought new trainers and had several massages as well as one-to-one yoga sessions.

In an attempt to fit this into my already hectic work/family/running schedule, I have booked all the appointments as substitutions for recovery runs.

So, as Robertson, points out, I am also reducing my training miles. “Quite a sensible approach,” she says, nodding wisely.

Everything had been going so well until now, but I am still determined to make it to the marathon start line as injury-free as possible. If I now have to console myself with the thought that I will not be breaking any land speed records, and nor will I be that rich from the fruits of my labours, I can at least hope that on the big day I will not need to make any Radcliffe-style emergency stops to stretch and walk.

Thanks to my marathon heroine’s performance during the Beijing Olympics, I am now convinced that running with an injury is to be avoided at all costs. I just hope I can pay off the inevitable debt post-race.