Massage has been used for centuries to maintain health and aid in relaxation.  As the mother-to-be’s body goes through the dramatic changes of pregnancy, Prenatal massage focuses on her special needs.   The benefits of prenatal massage are abundant.  It enhances the function of muscles and joints, improves circulation and general body tone, and relieves mental and physical fatigue. The gentle, noninvasive approach of prenatal massage can ease discomfort associated with pregnancy, help the mother-to-be prepare for labor and give her nurturing emotional support.

So you want to start hiking? Hiking is a very good outdoor activity for fun and exercise. It can be social or solitary, long or short, scenic or strenuous. It does require a bit of planning, so we have some tips below to help you get started!

You waited patiently, or not, for months to get to meet your new bundle of joy.  Protected, loved, and eating for two.  And once the baby got here, he or she was only 8 lbs!  So, why am I still hanging onto this weight, you may ask.  Typically during pregnancy women gain between 25-35 lbs, some may be more or less than those numbers. So where do the rest of those pounds come from? Your breast tissue, blood supply, fat stores and enlarged uterus.  Women also store extra energy reserves late in pregnancy as a hedge against possible disasters that might cause food scarcity. It’s like insurance for our species.  So, naturally, with the thought of survival in mind, you can expect that a new mother’s body would not get rid of its reserves.  

Here at Integrative Health Therapies, we love aromatherapy for its many health benefits.  However, we also know that these wonderful oils can come with some devastating effects if not used properly.

Let’s start off by telling you what Aromatherapy is. Aromatherapy works by simply taking a deep breath: the aromatic molecules enter our bloodstream and travel to all parts of our body. The wide range of aromas available can gently help any mood or emotion.  The essential oils used in aromatherapy are highly concentrated substances, extracted most commonly by steam distillation from a variety of flowers, herbs, trees, roots, and fruit. Each oil offers its own unique chemistry of healing qualities.

It’s National Heart Month!  The American Heart Association recommends what they call “Life’s Simple Seven” for optimal heart maintenance.  We’re going to go into exactly what those seven things are and what you can do to get your heart going, which as it happens, is number 3.

  1. Lose Weight/Maintain Healthy Weight:  This one is easier said than done. Always be sure to think of weight loss as an added benefit of eating healthier foods and living a more active lifestyle.  It’s not a diet, it’s a lifestyle change.  Start by making small changes! For instance, if you drink 6 sodas a day try to only drink 4 sodas for the next week. Then 3 sodas a day for the next week. Then get the idea.  These changes will add up in no time and you won’t feel overwhelmed by your goal. Losing weight is a gradual process. If you fall off the wagon one night, don’t beat yourself up, you’re human, get back on track with the next meal.

Do you love gardening? Well, you are in luck! Gardening is a very good way to exercise meaning that it consists of strenuous physical activity. That being said, you should treat it as such and remember to warm up a bit. Do some toe touches, some leg swings, arm circles and some squats to get the knees warmed up before you start working.  Make sure you bring out the proper tools for working as well as a small stool, knee pads, or kneeling pads.  Pressure on your knees over an extended period of time can cause strain. Watch your back! Remember to lift items properly to avoid muscle strain.

Many times throughout the year people look to loose weight or aim to get physically fit. These are great goals to aspire to but many people make their goals unachievable and here is why.

We have all heard people say “I want to lose 50 lbs and I want it to happen fast!” A lot of people then go into crash diets where they cut their caloric intake drastically. It is perceived that food = calories and too many calories = fat. So the answer is to eat less?

April is stress awareness month and we wanted to take a closer look at a great stress reliever that doesn’t get nearly enough credit.  SLEEP.  Sleep does more for our well-being than almost anything else in our lives


Sleep is extremely important to our overall health. Many important physiological processes that heal and balance the body take place while we are asleep.  

Science has shown that while we sleep, the brain sorts through the information we took in during the day and strengthens the connections for important information while removing what is not needed. During sleep, the heart rate slows, respiration slows, and blood pressure drops. This slowdown takes pressure off the body, allowing it to rejuvenate. Other hormonal processes that affect our bodies take place while we are sleeping.  Getting enough sleep helps the body maintain proper weight (the weight-regulating hormones leptin and ghrelin are disrupted when we do not sleep well).  Even after we become adults, our body produces growth hormones to repair any damage in our body from the stress of daily life. Without proper sleep, our body does not reap the benefits of this process.

Massage is a technique often used to promote relaxation in the body. There are several techniques that massage therapists can specialize in including prenatal, sports massage, deep tissue massage and more. While the techniques and applications vary massage has one thing in common across the board: it is used to promote your well-being.

Manual Lymph Drainage or MLD is a massage technique used to help individuals reduce the abnormal buildup of lymph fluid in the body. This buildup is known as lymphedema. MLD is used to promote the natural drainage of the lymphatic system through lightly applied techniques in specific patterns.

Being a caregiver to an individual who has a terminal illness or a chronic disability can be a stressful, physical and emotional challenge. Many times caregiving lasts years and is provided by a close family member. Caregiving is about helping another person live as comfortably as possible and to do this you need to prevent burnout. Being a caregiver is a 24/7/365 job which is why you need to ask for help and prevent your own health declining. Here is what you need to know about caregiver burnout and some ways to alleviate your stress and symptoms:

We offer free pain management consultations.

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Who We Are

Hope Staton, CMT

Clarke Staton, CMT

Our Rates

1/2 Hour - $35

1 Hour - $65

90 Minutes - $95

Hot Stones Upgrade - $15

Aromatherapy Upgrade - $10

Where We Are

627 North Coalter St.

Staunton, VA 24401

map & directions

Contact Us

(540) 414-3211

We are proud to be partnered with

Dr. Rachel Heneberry


Heneberry Chiropractic

Her gentle and effective technique along with her Certification in Extremity Adjustment makes her an ideal resource for our clients

Click here for more information

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