Do I Really Need a Massage on a Regular Basis?
The simple answer is, yes!!!
Why Regularly?
Getting a massage regularly as part of your health maintenance routine offers a wide range of physical, mental, and emotional benefits. One-off massages are beneficial, but consistency compounds the effects. Just like exercise or healthy eating, massage works best when it’s part of a routine, not just a response to pain or stress.
Here’s a breakdown of why it can be a smart and worthwhile habit:
Mental & Emotional Benefits
- Stress Reduction
Massage helps reduce levels of cortisol (the stress hormone) and increase serotonin and dopamine, promoting a sense of calm and well-being.
- Reduce anxiety
- Improve mood
- Ease tension headaches and fatigue
- Serotonin – enhances mood and helps regulate sleep
- Dopamine – promotes pleasure and motivation
- Oxytocin – promotes a sense of trust, comfort, and connection
2. Improved Sleep
Regular massage can improve sleep quality by activating the parasympathetic nervous system, helping you rest more deeply and recover more efficiently.
3. Reduced Anxiety & Depression Symptoms
Studies suggest that massage therapy can significantly decrease symptoms of anxiety and depression, particularly in people with chronic conditions.
Physical Benefits
- Muscle Tension Relief
Massage relaxes tight muscles, relieves knots, and improves muscle flexibility—especially helpful if you sit a lot or work out frequently. - Improved Circulation
It enhances blood flow, which helps oxygen and nutrients reach tissues more efficiently, aiding recovery and energy levels. - Pain Management
Especially effective for chronic pain (like back pain, migraines, or fibromyalgia), massage can reduce pain perception and improve quality of life. - Posture & Mobility
Regular massage can correct muscle imbalances and support joint mobility, which helps prevent injuries and improves physical performance.
Preventive, Holistic Health and Every Day Wellness Benefits
- Supports Detoxification
Stimulating the lymphatic system helps remove toxins and metabolic waste more effectively. - Boosts Immunity
over time
- Injury Prevention
Looser muscles and better alignment mean you're less likely to injure yourself in daily activities or workouts. - Improves posture by loosening tight muscles
- Helps with headaches (especially tension headaches)
- Reduces fatigue
- Supports better focus and mental clarity
Add regular massages to your health maintenance routine.
AVOCADOS!
🥑🥑AVOCADOS 🥑🥑
The "healthy" fat. We've all heard how they are supposed to be so good for us. What we DIDN'T know was HOW healthy they are! Here are 7 Potential Health Benefits of Avocados we found on healthline.com
(Link to original article at the bottom)
1. THEY ARE AN EXCELLENT SOURCE OF NIUTRIENTS
These green gems are a true treasure trove of nutrients, many of which are lacking in modern diets. Just look at this nutritional breakdown:
Here is the nutrition breakdown for a 7-ounce (201-gram) avocado. You might be surprised by this! 😳 :
Calories: 322
Fat: 30 grams
Protein: 4 grams
Carbs: 17 grams
Fiber: 14 grams.
Vitamin C: 22% of the daily value (DV)Trusted Source
Vitamin E: 28% of the DV
Vitamin K: 35% of the DV
Riboflavin (B2): 20% of the DV
Niacin (B3): 22% of the DV
Pantothenic acid (B5): 56% of the DV
Pyridoxine (B6): 30% of the DV
Folate: 41% of the DV
Magnesium: 14% of the DV
Potassium: 21% of the DV
Copper: 42% of the DV
Manganese: 12% of the DV
As you can see, avocados are exceptionally nutritious fruits and are a concentrated source of healthy fats and fiber, plus a number of vitamins and minerals. 🏆
They’re rich in nutrients that are often lacking in many people’s diets, including magnesium, B6, vitamin C, vitamin E, and folate. 💪
For example, half of an avocado packs 10% of the DV for potassium.
Potassium is considered a “nutrient of public health concern” by the U.S. Department of Health and Human ServicesTrusted Source. This is because it’s a mineral that Americans commonly do not consume enough of.
In fact, a 2015 study that included data on 4,730 U.S. adults found that fewer than 3% had potassium intakes greater than the set daily value (DV) for potassium of 4,700 mg per day.
Potassium is needed for several critical bodily functions, including blood pressure regulation and nervous system function. Getting the recommended amount of potassium on a daily basis may help protect against hypertension and stroke.
Avocados also provide nutrients that are essential for the health of the immune system, including vitamin C, B6, and E.
Half of an avocado provides 15% of your daily needs for B6, a nutrient that plays many key roles in the body including heart health, cancer prevention, and cognitive function. ❤️
Avocados contain an abundance of nutrients that are essential for optimal health, and regularly consuming avocados could help improve overall diet quality.
2. BENEFICIAL FOR GUT HEALTH
Avocados are high in fiber, providing about 14 grams in each avocado. That’s nearly half of the current DV for this important nutrient.
Getting enough fiber in your diet is essential for the health of the digestive system because it helps promote the growth of healthy bacteria.
A study with 163 adults considered overweight found that people who consumed 175 grams (men) or 140 grams (women) of avocado daily for 12 weeks had lower fecal bile acid concentrations and increased bacterial diversity compared to a control group.
Greater bile acid concentrations induce intestinal inflammation and are related to the growth of microbes associated with negative health outcomes like colon cancer.
Additionally, the avocado group had more of the bacteria Faecalibacterium, Lachnospira, and Alistipes, all of which produce short-chain fatty acids (SCFAs), including butyrate. SFCAs help fuel colon cells and protect
against diseases like colorectal cancer and inflammatory bowel disease.❤️
Even though these findings are promising, this study was partially funded by the Hass Avocado Board, which could have influenced study results.
Also, keep in mind that all fiber-containing foods, including fruits, vegetables, nuts, and seeds, are important for gut health. The most important factor in supporting digestive health is eating a variety of fiber-containing foods, not just avocados.
3. MAY HELP REDUCE HEART DISEASE RISK FACTORS ❤️
Regularly consuming nutrient-dense foods like avocados could help protect against heart disease. 🫀
The vitamins, minerals, healthy fats, and fiber found in avocados all play a role in keeping the cardiovascular system healthy. ‼️
Study findings suggest that an avocado-rich diet may help improve heart disease risk factors, which may help prevent the onset of heart disease.
Many studies investigating the effects of avocados on heart health were funded by the Hass Avocado Board. Even though this doesn’t discredit study findings, some experts suggest that industry involvement in peer-reviewed research could skew results.
Nonetheless, avocados may help increase heart-protective HDL cholesterol and decrease levels of oxidized LDL cholesterol, a type of cholesterol that’s significantly associated with atherosclerosis, or the buildup of plaque along artery walls.
Additionally, the high potassium and magnesium content of avocados is beneficial for blood pressure regulation. Keeping blood pressure at a healthy level is critical for heart disease prevention.
4. A RICH SOURCE OF ANTIOXIDANTS AND ANTI-INFLAMMATORY COMPOUNDS
In addition to vitamins, minerals, healthy fats, and fiber, avocados are packed with bioactive compounds including carotenoids, vitamin C, vitamin E, and phenolic compounds.
These substances have been shown to have significant antioxidant, neuroprotective, and cardioprotective activities.
For example, carotenoids found in avocados including lutein, α-Carotene, and β-Carotene 👀 have been shown to have strong antioxidant effects, protecting against oxidative damage, which is associated with the progression of many chronic diseases.
Because avocados are high in antioxidants, regularly eating avocados may help increase the body’s antioxidant defenses.
A small study that included 45 people found that eating an avocado a day increased blood levels of the carotenoid lutein compared with a typical Western diet without avocado.
What’s more, having greater dietary intake and higher blood levels of antioxidants contained within avocados, like vitamin C and carotenoids, has been associated with better cognitive function 🧠, improved heart health 🫀, and more.
5. MAY HELP PROMOTE A HEALTHY BODY WEIGHT
Although there are multiple factors that influence weight, following a nutritious and balanced diet is perhaps most important when it comes to reaching and maintaining a healthy body weight, which is critical for disease prevention.
Although avocados are high in calories, they’re packed with nutrients and help promote satiety, thanks to their high fiber and healthy fat content.
Research shows that following a dietary pattern rich in fibrous foods, like fruits and vegetables, may help support weight loss. Plus, people who eat more fiber tend to maintain healthier body weights compared to those who follow lower fiber diets.
In a study that included 345 people, it was found that fiber intake was the most influential predictor of body weight, independent of calorie and macronutrient intake.
Plus, a number of studies have associated avocado intake with decreased weight gain, improved satiety, and decreased abdominal fat. 👫
However, nearly all studies investigating the effects of avocado consumption on weight loss are funded by the Hass Avocado Board. Again, although this doesn’t discredit study results, food industry funding may influence study outcomes.
Regardless, it’s clear that increasing foods rich in dietary fiber likely promotes weight loss by promoting satiety. So, eating more high-fiber foods, like avocados, may be a good choice for those wishing to promote weight management or maintain body weight.
6. A SMART CHOICE DURING PREGNANCY AND BREASTFEEDING 🤰👶
During pregnancy and breastfeeding, nutrient demands significantly increase.
For example, during pregnancy:
Folate requirements increase from 400 μg to 600 μg.
Potassium needs jump from 2,600 mg to 2,900 mg.
Vitamin C needs increase from 75 to 85 mg.
Folate needs increase significantly during pregnancy. Unfortunately, many pregnant people around the world fall short of the recommended folate intake, which may increase the risk of pregnancy complications.
One avocado delivers 27% of the recommended folate intake during pregnancy.
Eating avocados can also help you reach the recommended intake levels for nutrients that are needed in greater amounts during pregnancy and breastfeeding, like vitamin C, potassium, and B6.
Additionally, the high fiber content of avocados may help prevent constipation, which is extremely common during pregnancy.
For a satisfying pregnancy - and breastfeeding - friendly meal or snack idea, try topping whole grain toast (carbs) with 1/2 an avocado (fat) and over-easy egg or scoop of cottage cheese (for protein).
7. VERSATILE AND DELICIOUS IINGREDIENT. 😋
In addition to being highly nutritious, avocados can be used in a number of recipes, both sweet and savory. This makes them a smart ingredient to have on hand.
Here are some ideas for how to incorporate more avocado into your diet:
⬇️⬇️⬇️‼️‼️⬇️⬇️⬇️
🥑Use avocado in place of mayo with Greek yogurt in chicken, salmon, egg, and tuna salads.
🥑Make a classic guacamole using ingredients like avocados, onions, lime, and cilantro.
🥑Top chicken breasts with a salad of tomato and cubed avocado.
🥑Toss frozen avocado chunks into smoothies for a source of healthy fat.
🥑Top chilis and soups with sliced avocado.
🥑Incorporate avocado into salads and grain bowls.
🥑Whip up a dairy-free avocado chocolate mousse.
🥑Bread avocados and bake them for a crispy treat.
🥑Pair half an avocado with eggs and berries for a filling breakfast.
🥑Smash avocado on top of toast or a half roasted sweet potato.
🥑Stuff avocados with chicken salad or bean salad.
🥑Use avocados in tacos and burritos.
🥑Blend avocado with olive oil, lemon juice, and seasonings for a quick and easy creamy dressing.
🥑Top your favorite burger with sliced avocado.
🥑Sprinkle an avocado half with a bit of coarse salt and pepper and enjoy it right out of the rind.
There are so many ways to use avocados, so don’t be afraid to experiment.
If you’re looking for a way to keep your avocados as fresh as possible, place ripe avocados in the refrigerator until you’re ready to enjoy them.
If your avocado is still hard and green, let it sit on your counter for several days to ripen.
Ripe avocados are slightly soft to the touch and usually have a deep green color. If your avocado is very mushy and dents when poked, it’s likely past its prime.
However, even overripe avocados can be incorporated into recipes like baked goods and dressings, so don’t toss them unless they have a sour taste or smell, are moldy, or if the flesh is extremely discolored.
THE BOTTOM LINE
Avocados contain an impressive amount of nutrients and are especially rich in fiber, B6, vitamin C, potassium, vitamin E, folate, and copper.
Eating avocados regularly may benefit health in several ways, including protecting against heart disease, improving overall diet quality, improving satiety, and promoting gut health.
Plus, they’re versatile and delicious. 🥑😋❤️
LINK TO ORIGINAL ARTICLE WITH IMBEDDED LINKS TO TRUSTED SOURCES OF STUDIES NOTED IN ARTICLE:
https://www.healthline.com/nutrition/avocado-nutrition#bottom-line
The "healthy" fat. We've all heard how they are supposed to be so good for us. What we DIDN'T know was HOW healthy they are! Here are 7 Potential Health Benefits of Avocados we found on healthline.com
(Link to original article at the bottom)
1. THEY ARE AN EXCELLENT SOURCE OF NIUTRIENTS
These green gems are a true treasure trove of nutrients, many of which are lacking in modern diets. Just look at this nutritional breakdown:
Here is the nutrition breakdown for a 7-ounce (201-gram) avocado. You might be surprised by this! 😳 :
Calories: 322
Fat: 30 grams
Protein: 4 grams
Carbs: 17 grams
Fiber: 14 grams.
Vitamin C: 22% of the daily value (DV)Trusted Source
Vitamin E: 28% of the DV
Vitamin K: 35% of the DV
Riboflavin (B2): 20% of the DV
Niacin (B3): 22% of the DV
Pantothenic acid (B5): 56% of the DV
Pyridoxine (B6): 30% of the DV
Folate: 41% of the DV
Magnesium: 14% of the DV
Potassium: 21% of the DV
Copper: 42% of the DV
Manganese: 12% of the DV
As you can see, avocados are exceptionally nutritious fruits and are a concentrated source of healthy fats and fiber, plus a number of vitamins and minerals. 🏆
They’re rich in nutrients that are often lacking in many people’s diets, including magnesium, B6, vitamin C, vitamin E, and folate. 💪
For example, half of an avocado packs 10% of the DV for potassium.
Potassium is considered a “nutrient of public health concern” by the U.S. Department of Health and Human ServicesTrusted Source. This is because it’s a mineral that Americans commonly do not consume enough of.
In fact, a 2015 study that included data on 4,730 U.S. adults found that fewer than 3% had potassium intakes greater than the set daily value (DV) for potassium of 4,700 mg per day.
Potassium is needed for several critical bodily functions, including blood pressure regulation and nervous system function. Getting the recommended amount of potassium on a daily basis may help protect against hypertension and stroke.
Avocados also provide nutrients that are essential for the health of the immune system, including vitamin C, B6, and E.
Half of an avocado provides 15% of your daily needs for B6, a nutrient that plays many key roles in the body including heart health, cancer prevention, and cognitive function. ❤️
Avocados contain an abundance of nutrients that are essential for optimal health, and regularly consuming avocados could help improve overall diet quality.
2. BENEFICIAL FOR GUT HEALTH
Avocados are high in fiber, providing about 14 grams in each avocado. That’s nearly half of the current DV for this important nutrient.
Getting enough fiber in your diet is essential for the health of the digestive system because it helps promote the growth of healthy bacteria.
A study with 163 adults considered overweight found that people who consumed 175 grams (men) or 140 grams (women) of avocado daily for 12 weeks had lower fecal bile acid concentrations and increased bacterial diversity compared to a control group.
Greater bile acid concentrations induce intestinal inflammation and are related to the growth of microbes associated with negative health outcomes like colon cancer.
Additionally, the avocado group had more of the bacteria Faecalibacterium, Lachnospira, and Alistipes, all of which produce short-chain fatty acids (SCFAs), including butyrate. SFCAs help fuel colon cells and protect
against diseases like colorectal cancer and inflammatory bowel disease.❤️
Even though these findings are promising, this study was partially funded by the Hass Avocado Board, which could have influenced study results.
Also, keep in mind that all fiber-containing foods, including fruits, vegetables, nuts, and seeds, are important for gut health. The most important factor in supporting digestive health is eating a variety of fiber-containing foods, not just avocados.
3. MAY HELP REDUCE HEART DISEASE RISK FACTORS ❤️
Regularly consuming nutrient-dense foods like avocados could help protect against heart disease. 🫀
The vitamins, minerals, healthy fats, and fiber found in avocados all play a role in keeping the cardiovascular system healthy. ‼️
Study findings suggest that an avocado-rich diet may help improve heart disease risk factors, which may help prevent the onset of heart disease.
Many studies investigating the effects of avocados on heart health were funded by the Hass Avocado Board. Even though this doesn’t discredit study findings, some experts suggest that industry involvement in peer-reviewed research could skew results.
Nonetheless, avocados may help increase heart-protective HDL cholesterol and decrease levels of oxidized LDL cholesterol, a type of cholesterol that’s significantly associated with atherosclerosis, or the buildup of plaque along artery walls.
Additionally, the high potassium and magnesium content of avocados is beneficial for blood pressure regulation. Keeping blood pressure at a healthy level is critical for heart disease prevention.
4. A RICH SOURCE OF ANTIOXIDANTS AND ANTI-INFLAMMATORY COMPOUNDS
In addition to vitamins, minerals, healthy fats, and fiber, avocados are packed with bioactive compounds including carotenoids, vitamin C, vitamin E, and phenolic compounds.
These substances have been shown to have significant antioxidant, neuroprotective, and cardioprotective activities.
For example, carotenoids found in avocados including lutein, α-Carotene, and β-Carotene 👀 have been shown to have strong antioxidant effects, protecting against oxidative damage, which is associated with the progression of many chronic diseases.
Because avocados are high in antioxidants, regularly eating avocados may help increase the body’s antioxidant defenses.
A small study that included 45 people found that eating an avocado a day increased blood levels of the carotenoid lutein compared with a typical Western diet without avocado.
What’s more, having greater dietary intake and higher blood levels of antioxidants contained within avocados, like vitamin C and carotenoids, has been associated with better cognitive function 🧠, improved heart health 🫀, and more.
5. MAY HELP PROMOTE A HEALTHY BODY WEIGHT
Although there are multiple factors that influence weight, following a nutritious and balanced diet is perhaps most important when it comes to reaching and maintaining a healthy body weight, which is critical for disease prevention.
Although avocados are high in calories, they’re packed with nutrients and help promote satiety, thanks to their high fiber and healthy fat content.
Research shows that following a dietary pattern rich in fibrous foods, like fruits and vegetables, may help support weight loss. Plus, people who eat more fiber tend to maintain healthier body weights compared to those who follow lower fiber diets.
In a study that included 345 people, it was found that fiber intake was the most influential predictor of body weight, independent of calorie and macronutrient intake.
Plus, a number of studies have associated avocado intake with decreased weight gain, improved satiety, and decreased abdominal fat. 👫
However, nearly all studies investigating the effects of avocado consumption on weight loss are funded by the Hass Avocado Board. Again, although this doesn’t discredit study results, food industry funding may influence study outcomes.
Regardless, it’s clear that increasing foods rich in dietary fiber likely promotes weight loss by promoting satiety. So, eating more high-fiber foods, like avocados, may be a good choice for those wishing to promote weight management or maintain body weight.
6. A SMART CHOICE DURING PREGNANCY AND BREASTFEEDING 🤰👶
During pregnancy and breastfeeding, nutrient demands significantly increase.
For example, during pregnancy:
Folate requirements increase from 400 μg to 600 μg.
Potassium needs jump from 2,600 mg to 2,900 mg.
Vitamin C needs increase from 75 to 85 mg.
Folate needs increase significantly during pregnancy. Unfortunately, many pregnant people around the world fall short of the recommended folate intake, which may increase the risk of pregnancy complications.
One avocado delivers 27% of the recommended folate intake during pregnancy.
Eating avocados can also help you reach the recommended intake levels for nutrients that are needed in greater amounts during pregnancy and breastfeeding, like vitamin C, potassium, and B6.
Additionally, the high fiber content of avocados may help prevent constipation, which is extremely common during pregnancy.
For a satisfying pregnancy - and breastfeeding - friendly meal or snack idea, try topping whole grain toast (carbs) with 1/2 an avocado (fat) and over-easy egg or scoop of cottage cheese (for protein).
7. VERSATILE AND DELICIOUS IINGREDIENT. 😋
In addition to being highly nutritious, avocados can be used in a number of recipes, both sweet and savory. This makes them a smart ingredient to have on hand.
Here are some ideas for how to incorporate more avocado into your diet:
⬇️⬇️⬇️‼️‼️⬇️⬇️⬇️
🥑Use avocado in place of mayo with Greek yogurt in chicken, salmon, egg, and tuna salads.
🥑Make a classic guacamole using ingredients like avocados, onions, lime, and cilantro.
🥑Top chicken breasts with a salad of tomato and cubed avocado.
🥑Toss frozen avocado chunks into smoothies for a source of healthy fat.
🥑Top chilis and soups with sliced avocado.
🥑Incorporate avocado into salads and grain bowls.
🥑Whip up a dairy-free avocado chocolate mousse.
🥑Bread avocados and bake them for a crispy treat.
🥑Pair half an avocado with eggs and berries for a filling breakfast.
🥑Smash avocado on top of toast or a half roasted sweet potato.
🥑Stuff avocados with chicken salad or bean salad.
🥑Use avocados in tacos and burritos.
🥑Blend avocado with olive oil, lemon juice, and seasonings for a quick and easy creamy dressing.
🥑Top your favorite burger with sliced avocado.
🥑Sprinkle an avocado half with a bit of coarse salt and pepper and enjoy it right out of the rind.
There are so many ways to use avocados, so don’t be afraid to experiment.
If you’re looking for a way to keep your avocados as fresh as possible, place ripe avocados in the refrigerator until you’re ready to enjoy them.
If your avocado is still hard and green, let it sit on your counter for several days to ripen.
Ripe avocados are slightly soft to the touch and usually have a deep green color. If your avocado is very mushy and dents when poked, it’s likely past its prime.
However, even overripe avocados can be incorporated into recipes like baked goods and dressings, so don’t toss them unless they have a sour taste or smell, are moldy, or if the flesh is extremely discolored.
THE BOTTOM LINE
Avocados contain an impressive amount of nutrients and are especially rich in fiber, B6, vitamin C, potassium, vitamin E, folate, and copper.
Eating avocados regularly may benefit health in several ways, including protecting against heart disease, improving overall diet quality, improving satiety, and promoting gut health.
Plus, they’re versatile and delicious. 🥑😋❤️
LINK TO ORIGINAL ARTICLE WITH IMBEDDED LINKS TO TRUSTED SOURCES OF STUDIES NOTED IN ARTICLE:
https://www.healthline.com/nutrition/avocado-nutrition#bottom-line
Meditation for Beginners
Meditation is a powerful practice that can bring peace, clarity, and focus to your life, and it's accessible to anyone, even beginners. Here's a simple guide to get you started:
1. Set Aside Time
1. Set Aside Time
- Start with 5 to 10 minutes a day. You can gradually increase the duration as you become more comfortable.
- Choose a quiet place where you won’t be disturbed.
- Sit or lie down in a comfortable position. You can sit cross-legged on the floor or in a chair with your feet flat on the ground.
- Keep your back straight but not stiff, and place your hands on your lap or knees.
- Close your eyes and bring your attention to your breathing. Feel the air enter your nose and fill your lungs, then slowly exhale.
- If your mind wanders, gently bring your focus back to your breath. Don’t get frustrated—wandering thoughts are natural.
- Thoughts will come and go. Instead of engaging with them, observe them as if they were passing clouds.
- The goal isn’t to stop thinking but to become aware of your thoughts without attachment or judgment.
- Some people find it helpful to repeat a word or mantra, such as "calm," "peace," or "Om," silently in their mind. This helps to maintain focus.
- When your meditation time is up, take a few deep breaths, gently open your eyes, and take a moment before getting up.
- Consistency: Meditate at the same time each day to make it a habit.
- Patience: Don’t expect immediate results. Meditation is a practice that deepens over time.
- Guided Meditation: You can try guided meditations, where someone leads you through the process. There are many apps and YouTube videos available.
- Reduces Stress: Meditation calms the nervous system, reducing stress and anxiety.
- Improves Focus: Regular practice sharpens attention and concentration.
- Enhances Emotional Well-being: It helps you gain perspective and manage your emotions better.
Zheng Gu Shui: A Traditional Chinese Herbal Liniment
This is one of our favorite liniments to use!! Zheng Gu Shui is a traditional Chinese herbal liniment often used for pain relief and to promote healing, especially in cases of bone and muscle injuries. Its origins can be traced back over 500 years to the Ming Dynasty. The name "Zheng Gu Shui" roughly translates to "bone-setting solution". In ancient Chinese battles it was used to treat fractures (we kid you not!) and injuries suffered in combat. Today, we leave the fractured bones to the orthopedic surgeons and use Zheng Gu Shui in treating pain or trauma from strains, bruises, sprains and arthritis. Many who suffer with plantar fasciitis have found relief with Zheng Gu Shui by applying it to the bottoms of their feet.
Common Uses:
Pain Relief: Effective in relieving pain from bruises, strains, and sprains.
Promoting Healing: Often used to promote the healing of fractures and broken bones by improving blood circulation.
Reducing Inflammation: Helps in reducing swelling and inflammation in injured areas.
Sports Injuries: Commonly used by athletes to manage injuries and speed up recovery.
Application:
Topical Use: Apply directly to the skin over the affected area. It is often massaged into the skin to enhance absorption.
Avoiding Open Wounds: Should not be applied to open wounds or broken skin.
Frequency: Can be applied several times a day, depending on the severity of the injury and the recommendation on the product label.
Ingredients:
Zheng Gu Shui contains a blend of herbal ingredients, which may include:
Camphor
Menthol
Angelica sinensis (Dong Quai)
Carthamus tinctorius (Safflower)
Borneol
Methyl salicylate
These ingredients work together to provide analgesic and anti-inflammatory effects.
Cautions:
Skin Sensitivity: Some users may experience skin irritation or sensitivity. It's recommended to do a patch test before extensive use.
Pregnancy: Consult a healthcare provider before using Zheng Gu Shui during pregnancy. Allergies: Check the ingredients list if you have known allergies to any of the components. This liniment is widely used and valued for its effectiveness, especially in traditional Chinese medicine practices. However, it's always best to consult with a healthcare professional before starting any new treatment, especially for serious injuries.
Really special to see our professional organization, AMTA (The American Massage Therapy Association) working with the Friends of VA conducting studies to ensure that America’s veterans receive high-quality health care. The goal of this initiative was to provide veterans with additional non-pharmacologic options for addressing their symptoms brought on by PTSD, depression, anxiety, opioid addiction and physical pain from trauma. The RESULTS from massage therapy among veterans is pretty impressive! Below are highlights from FOVA about the initiative with a link to the full article at the bottom)
Friends of VA (FOVA) Spotlight: AMTA’s Advocacy Efforts to Advance Research on Massage for Veterans
We are proud to share that the Friends of VA Medical Care and Health Research (FOVA) Budget Proposal for FY 2025 includes a special AMTA Spotlight (see page . This spotlight showcases how AMTA continues to support new research that increases evidence on the benefits of massage therapy for military and veteran populations.
FOVA Spotlight Research Highlights:
**The Role of an Integrative Therapy Nurse on the Spinal Cord Injury and Disorder Unit at the Minneapolis Veterans Affairs Medical Center. The author is an RN, who holds a Board Certification in Therapeutic Massage and Bodywork (BCTMB®), the highest credential within the massage and bodywork profession.
**Promoting the Reintegration of National Guard Veterans and their Partners using a Self-Directed Program of Integrative Therapies, including Massage Therapy
**Perceptions of Other Integrative Health Therapies by Veterans with Pain who are Receiving Massage Therapy
**Integrating Massage Therapy into the Health Care of Female Veterans
AMTA and FOVA Advocate for More Massage Research
AMTA has worked closely with FOVA to advocate for continued, necessary funding for research and health programs that serve the nation’s veterans, including massage therapy. The FOVA Budget Proposal serves as guidance to Congress for funding on VA medical and prosthetic research programs, infrastructure improvement for the VA research laboratories, IT development and maintenance programs.
CLICK THE LINK BELOW FOR THE FULL ARTICLE
https://www.amtamassage.org/.../news/fova-fy25-booklet.pdf
5 Self-Care Tips To Keep You Healthy
During The Winter Months
During The Winter Months
With the busy season upon us, it is easy to forget to take care of ourselves!
These 5 easy tips will help you stay healthy and happy!
These 5 easy tips will help you stay healthy and happy!
- 1. BOOST YOUR IMMUNE SYSTEM
Winter is often associated with an increased risk of colds, flu and other illnesses. Prioritize your immune system by eating a balanced diet rich in fruits, vegetables and immune-boosting foods such as citrus fruits, ginger, garlic and tumeric. Additionally, consider taking supplements like Vitamin C, Vitamin D and Zinc, but be sure to consult with your doctor before starting.
*Can honey help upper respiratory illness? The answer to that question appears to be YES! The Cleveland Clinic's
Dr. Elizabeth Rainbolt describes honey as having some anti-microbial and anti-inflammation properties, as well as potentially reducing mucus secretion. "So you can use honey for cough symptoms as well, whether it's a wet or dry cough", she says in the hospital's online newsletter Health Essentials. Take a spoonful (about a teaspoon worth) directly or dilute in hot water or tea. Dr. Rainbolt suggests limiting intake to four or five spoonfuls per day, and before giving to children, check with their pediatrician.
Dr. Elizabeth Rainbolt describes honey as having some anti-microbial and anti-inflammation properties, as well as potentially reducing mucus secretion. "So you can use honey for cough symptoms as well, whether it's a wet or dry cough", she says in the hospital's online newsletter Health Essentials. Take a spoonful (about a teaspoon worth) directly or dilute in hot water or tea. Dr. Rainbolt suggests limiting intake to four or five spoonfuls per day, and before giving to children, check with their pediatrician.
2. PRACTICE GOOD HYGIENE
During the winter, viruses and bacteria tend to be more prevalent. Follow good hygiene practices to reduce the spread of germs. Wash your hands frequently with soap and warm water for at least 20 seconds, especially before eating or touching your face. And, actually, it's a good idea to just keep your hands AWAY from your face and keep your fingers out of your mouth! Use hand sanitizer ONLY when handwashing is not possible. And, finally, remember to cover your mouth and nose, with your ARM, when coughing or sneezing.
Did you know? According to the Center for Disease Control and Prevention, hand sanitizers are an appropriate stand-in for hand washing and work quickly to eliminate germs in many situations. BUT! Hand sanitizers do NOT get rid of every type of germ, and might not remove harmful chemicals.
3. TAKE CARE OF YOUR SKIN
As the body’s largest organ, skin protects against germs, regulates body temperature and enables touch (tactile) sensations. Cold weather, low humidity and indoor heating can lead to dry, itchy skin. Protect and moisturize your skin by using rich, hydrating moisturizer regularly. Apply lip balm to prevent chapped lips and consider using a humidifier to add moisture to the air in your home. Helpful hint: Keep your bottle of body lotion in your shower, towel dry then apply the lotion right in the shower before exiting! You avoid that shocking coldness of the lotion in the winter and will be more likely to use the lotion daily!!
4. STAY ACTIVE
It can be tempting to hibernate indoors during the winter months, but staying physically active is crucial to your overall well-being. Engage in regular exercise or find indoor activities that keep you moving, such as yoga, dancing or home workouts. Physical activity not only helps maintain your fitness but also supports your mood and energy levels. Phsysical activity releases endorphins. Endorphins are produced to help relieve pain, reduce stress and improve mood. Endorphins can be boosted by exercising, eating, getting a massage and many other ways. According to the Cleveland Clinic, Endorphins have many benefits. Studies have shown they can help in the following ways:
- Easing symptoms of depression: Endorphins released during exercise have been shown to help reduce the symptoms of depression.
- Helping with stress and anxiety: As endorphin levels increase, stress and anxiety have been shown to decrease.
- Improving self-image: Studies have shown endorphins can increase levels of confidence, leading to better self-esteem.
- Contributing to weight loss: Releasing endorphins has been shown to regulate your appetite.
5. PRIORTIZE MENTAL HEALTH
The winter season can sometimes be associated with mood changes or seasonal affective disorder (SAD) due to reduced sunlight and colder weather. Take steps to prioritize your mental health by getting exposure to natural sunlight whenever possible, practicing self-care activities that bring your joy and seeking support from loved ones or a mental health professional if needed.
* Light Therapy Can Help! If you are experiencing symptoms of SAD, and live where natural sunlight isn't always reliable, light therapy can help. Often called SAD lamps, these products are specifically designed to mimic sunlight and can be effective when used for 20-30 minutes per day
ITS PUMPKIN TIME!!
And that means it’s PUMPKIN BREAD time!
Pumpkins are PACKED with so much goodness!! They are a rich source of essential nutrients, including vitamins and minerals such as vitamin A, vitamin C, potassium, and fiber. These nutrients are important for maintaining overall health, including supporting the immune system, healthy eyes, and heart health.
Did you know, just one cup of cooked pumpkin (245 grams) contains:
• Calories: 49
• Fat: 0.2 grams
• Protein: 2 grams
• Carbs: 12 grams
• Fiber: 3 grams
• Vitamin A: 245% of the Reference Daily Intake (RDI)
• Vitamin C: 19% of the RDI
• Potassium: 16% of the RDI
• Copper: 11% of the RDI
• Manganese: 11% of the RDI
• Vitamin B2: 11% of the RDI
• Vitamin E: 10% of the RDI
• Iron: 8% of the RDI
• Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.
Did you SEE that Vitamin A level???
Pumpkins are PACKED with so much goodness!! They are a rich source of essential nutrients, including vitamins and minerals such as vitamin A, vitamin C, potassium, and fiber. These nutrients are important for maintaining overall health, including supporting the immune system, healthy eyes, and heart health.
Did you know, just one cup of cooked pumpkin (245 grams) contains:
• Calories: 49
• Fat: 0.2 grams
• Protein: 2 grams
• Carbs: 12 grams
• Fiber: 3 grams
• Vitamin A: 245% of the Reference Daily Intake (RDI)
• Vitamin C: 19% of the RDI
• Potassium: 16% of the RDI
• Copper: 11% of the RDI
• Manganese: 11% of the RDI
• Vitamin B2: 11% of the RDI
• Vitamin E: 10% of the RDI
• Iron: 8% of the RDI
• Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.
Did you SEE that Vitamin A level???
Vitamin A is an ESSENTIAL component of the immune system, helping the body fight off infections and illnesses, and for good vision. Your body turns beta-carotene into Vitamin A. Pumpkin is also high in Lutein and Zeaxanthin, also essential for good eye health!
The potassium content in pumpkin can help regulate blood pressure and promote heart health. A diet rich in potassium may lower the risk of stroke and heart disease.
Free radicals are molecules produced by your body’s metabolic process and we all have free radicals. But excessive free radicals are linked to chronic illnesses, including heart disease and cancer. Pumpkin’s antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin, can neutralize free radicals, stopping them from damaging your cells.
Additionally, pumpkin SEEDS are edible, nutritious and linked to numerous health benefits.
The nutritional value of pumpkins gets even better! Besides being packed with vitamins and minerals, pumpkins are also relatively low in calories, as it’s 94% water making it a good choice for those looking to manage their calorie intake. This can be especially beneficial when incorporated into baked goods like pumpkin bread, as it can add moisture and flavor without significantly increasing the calorie count. They are also a GREAT source of dietary FIBER, which can aid in digestion, promote feelings of fullness, and help regulate blood sugar levels.
With pumpkins being SO nutritious, WHY do we limit it to just the fall? Oh, that’s right, pumpkins are a FALL fruit! That’s right, pumpkin is a FRUIT! Right now, pie pumpkins are plentiful so why not cook and puree your own, freeze it and have FRESH pumpkin all year long?
Cooking pumpkin is easy:
Find a small round PIE pumpkin. These are sweeter and are easier to handle than the large field pumpkins.
Cut out the stem, then cut from stem area through the pumpkin to the bottom, cutting it in half. Remove the seeds (clean them to roast!)
Place cut side down in roasting pan. Add ¼” water. Bake in oven at 300 degrees F for about an hour or until the flesh is fork tender.
Let cool for at least an hour, then peel of the skin (it will come off relatively easy!)
Cut the pumpkin flesh (or ‘meat’) into cubes. Place in bowl and use an emulsion blender (or, you can also use a food processor, immersion blender, potato masher, or food mill.). Blend until pumpkin is smooth and free of chunks.
Drain the puree in a colander overnight.** Line a colander with large disposable coffee filters or clean cheesecloth. Pour the puree into the colander and cover it with plastic wrap. Place the colander over a large bowl and transfer it all to the refrigerator. Leave the puree to drain overnight. **If you don’t drain the puree, there will be too much water in the pumpkin, and it will affect the flavor and recipe ratios.
Store in the refrigerator for up to 7 days or in 1 Cup containers in the freezer for up to 3 months. I store mine in Zip-locked bags with the air removed. This way they lay flat in my freezer! Be sure to put the date on your container.
Find a small round PIE pumpkin. These are sweeter and are easier to handle than the large field pumpkins.
Cut out the stem, then cut from stem area through the pumpkin to the bottom, cutting it in half. Remove the seeds (clean them to roast!)
Place cut side down in roasting pan. Add ¼” water. Bake in oven at 300 degrees F for about an hour or until the flesh is fork tender.
Let cool for at least an hour, then peel of the skin (it will come off relatively easy!)
Cut the pumpkin flesh (or ‘meat’) into cubes. Place in bowl and use an emulsion blender (or, you can also use a food processor, immersion blender, potato masher, or food mill.). Blend until pumpkin is smooth and free of chunks.
Drain the puree in a colander overnight.** Line a colander with large disposable coffee filters or clean cheesecloth. Pour the puree into the colander and cover it with plastic wrap. Place the colander over a large bowl and transfer it all to the refrigerator. Leave the puree to drain overnight. **If you don’t drain the puree, there will be too much water in the pumpkin, and it will affect the flavor and recipe ratios.
Store in the refrigerator for up to 7 days or in 1 Cup containers in the freezer for up to 3 months. I store mine in Zip-locked bags with the air removed. This way they lay flat in my freezer! Be sure to put the date on your container.
Now let's make some PUMPKIN BREAD!!
This is a classic recipe. Easy and oh so yummy.
Preheat oven to 350° F. Spray a 10-inch loaf pan with baking spray. Set aside.
Gather:
1 3/4 cups all-purpose flour
1 1/2 teaspoons pumpkin pie spice
1/3 teaspoon ground nutmeg
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 cup vegetable oil
2 large eggs
1 1/2 cups granulated sugar
1 cup homemade pumpkin puree
1/3 cup water
In a medium bowl, stir together flour, spices, baking soda, baking powder and salt; set aside.
In a large bowl, combine vegetable oil, eggs and sugar. Stir in pumpkin. Then add flour mixture alternating with the water. (Dry, wet, dry, wet, dry)
Pour bread mixture into prepared pan. Bake for 60-70 minutes or until bread is firm and cooked through.
As soon as the pumpkin is out of the oven, rub a stick of butter along the top until the top has a nice coating. How MUCH you use is completely up to YOU! This makes SUCH a yummy top!
To say ‘let bread cool completely’ on a cooling rack before removing from pan, is the responsible thing to say. HOWEVER, I choose to cool 10 minutes then use oven mitts to turn the bread out onto my cooling rack, because, warm pumpkin bread………..ohhhhh yeah!
Preheat oven to 350° F. Spray a 10-inch loaf pan with baking spray. Set aside.
Gather:
1 3/4 cups all-purpose flour
1 1/2 teaspoons pumpkin pie spice
1/3 teaspoon ground nutmeg
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 cup vegetable oil
2 large eggs
1 1/2 cups granulated sugar
1 cup homemade pumpkin puree
1/3 cup water
In a medium bowl, stir together flour, spices, baking soda, baking powder and salt; set aside.
In a large bowl, combine vegetable oil, eggs and sugar. Stir in pumpkin. Then add flour mixture alternating with the water. (Dry, wet, dry, wet, dry)
Pour bread mixture into prepared pan. Bake for 60-70 minutes or until bread is firm and cooked through.
As soon as the pumpkin is out of the oven, rub a stick of butter along the top until the top has a nice coating. How MUCH you use is completely up to YOU! This makes SUCH a yummy top!
To say ‘let bread cool completely’ on a cooling rack before removing from pan, is the responsible thing to say. HOWEVER, I choose to cool 10 minutes then use oven mitts to turn the bread out onto my cooling rack, because, warm pumpkin bread………..ohhhhh yeah!
Enjoy!!!
TAKE A MOMENT AND RELAX!!!!!
Practicing daily relaxation techniques can greatly improve your overall well-being and help you manage stress and anxiety. Here are some techniques you can incorporate into your daily routine:
***
Deep Breathing
Find a quiet space, sit or lie down comfortably, and take slow, deep breaths. Inhale through your nose for a count of 4, hold for 4, and exhale through your mouth for 4. Repeat this several times, focusing on your breath and letting go of any tension.
***
Progressive Muscle Relaxation
Start from your toes and work your way up through your body, tensing and then releasing each muscle group. This technique helps you become more aware of tension in your body and promotes relaxation.
***
Mindfulness Meditation
Sit comfortably and focus your attention on your breath or a specific sensation. When your mind wanders, gently bring your focus back to your breath. Mindfulness meditation helps train your mind to stay present and reduces anxiety.
***
Guided Imagery
Close your eyes and imagine a peaceful, calming place. Visualize the sights, sounds, and sensations. This can transport your mind to a tranquil space and reduce stress.
***
Yoga or Stretching
Engage in gentle yoga poses or simple stretching exercises. These movements help release physical tension and can also calm your mind.
***
Nature Walks
Spend time in nature, whether it's a park, a forest, or by the beach. Engage your senses and take in the beauty around you. This can be incredibly soothing and grounding.
***
Aromatherapy
Use essential oils like lavender, chamomile, or bergamot to create a calming atmosphere. You can use a diffuser or add a few drops to a warm bath.
***
Journaling:
Write down your thoughts and feelings. This can help you process emotions and clear your mind, leading to a sense of relaxation.
***
Listening to Calming Music
Play soothing music that helps you unwind. Classical music, nature sounds, or even binaural beats can be great options.
***
Body Scan
Lie down and mentally scan your body from head to toe. Notice any areas of tension or discomfort and consciously release them.
***
Breathing Exercises
Try different breathing techniques, such as the 4-7-8 technique or box breathing, to engage your parasympathetic nervous system and induce relaxation.
***
Digital Detox
Disconnect from electronic devices for a certain period each day. This can reduce the mental clutter and stress caused by constant connectivity.
***
Remember that CONSISTENCY is key. Incorporate at least ONE of these techniques into your daily routine, even if it's just for a FEW MINUTES! Over time, they can help you cultivate a greater sense of CALM and RESILIENCE in the face of daily challenges.
BLUEBERRIES!!!
The Many, Many Benefits of Eating Blueberries!
July 28, 2023
Blueberries are a popular and nutritious fruit known for their numerous health benefits. Here are some of the key advantages of consuming blueberries:
- High in Antioxidants: Blueberries are rich in antioxidants, particularly flavonoids like anthocyanins. These compounds help neutralize harmful free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases.
- Heart Health: Regular consumption of blueberries is associated with improved heart health. The antioxidants in blueberries may help reduce blood pressure, improve cholesterol levels, and enhance the function of blood vessels.
- Brain Health: Some studies suggest that the antioxidants in blueberries may have a positive impact on cognitive function, memory, and learning. They are often referred to as "brain berries."
- Anti-Inflammatory Properties: Blueberries have anti-inflammatory effects, which can help in reducing inflammation in the body and may be beneficial for conditions such as arthritis.
- Digestive Health: Blueberries are a good source of dietary fiber, which aids in digestion and promotes a healthy gut by supporting the growth of beneficial gut bacteria.
- Immune System Support: The vitamin C content in blueberries helps boost the immune system, enhancing the body's ability to fight off infections and illnesses.
- Skin Health: The antioxidants in blueberries contribute to healthier skin by protecting it from damage caused by UV rays and environmental pollutants.
- Eye Health: The anthocyanins in blueberries are believed to promote eye health by reducing the risk of age-related macular degeneration (AMD) and cataracts.
- Weight Management: Blueberries are relatively low in calories and high in fiber, making them a satisfying and healthy option for those trying to manage their weight.
- Cancer Prevention: Although more research is needed, some studies have shown that the antioxidants in blueberries may have anti-cancer properties, potentially reducing the risk of certain types of cancer.
Try this Yummy Blueberry- Vanilla Protein Smoothie!
Ingredients:
1 cup cashew milk (or your favorite milk)
1/2 banana (can be sliced and frozen)
Handful of raw organic cashews
Dash of organic vanilla extract
1/2 cup frozen organic blueberries
2 scoops organic vanilla protein
Directions
Blend all ingredients (except blueberries) until smooth. Set aside half the shake, and then blend the blueberries with the remaining mixture. Pour the two blends alternatively and garnish with a few frozen blueberries. Enjoy!
Ingredients:
1 cup cashew milk (or your favorite milk)
1/2 banana (can be sliced and frozen)
Handful of raw organic cashews
Dash of organic vanilla extract
1/2 cup frozen organic blueberries
2 scoops organic vanilla protein
Directions
Blend all ingredients (except blueberries) until smooth. Set aside half the shake, and then blend the blueberries with the remaining mixture. Pour the two blends alternatively and garnish with a few frozen blueberries. Enjoy!
The Refreshing Ritual: Unveiling the Benefits of Drinking Water After a Massage.
7/20/2023
Massage therapy has long been revered for its ability to relieve stress, promote relaxation, and alleviate various physical ailments. Many people indulge in this rejuvenating practice to unwind and enhance their overall well-being. However, while the massage itself offers numerous benefits, what often goes unnoticed is the importance of drinking water afterward. This article sheds light on the significance of hydrating after a massage and the numerous advantages it can bring to your mind and body.
1. Rehydration and Muscle Recovery
During a massage, muscles undergo manipulation, and toxins that have built up within them may be released. As a result, metabolic waste can be flushed into the bloodstream. Drinking water immediately after a massage helps to facilitate the elimination of these toxins from the body through the urinary system. Adequate hydration enables your body to expel waste more efficiently, reducing the risk of post-massage soreness and stiffness.
2. Enhancing Detoxification
Water is the primary medium for carrying waste products out of our bodies. When you drink water after a massage, you support the lymphatic system's function, which plays a crucial role in detoxification. The lymphatic system relies on sufficient water intake to flush out toxins, cellular waste, and excess fluids. By staying hydrated, you contribute to the body's natural detoxification process, leaving you feeling rejuvenated and revitalized.
3. Alleviating Dehydration
A massage session, especially if it includes heat therapies, can lead to increased perspiration, contributing to dehydration. Dehydration may cause headaches, dizziness, and fatigue, negating some of the massage's positive effects. By replenishing lost fluids with water, you can help maintain your body's fluid balance and alleviate any post-massage dehydration symptoms.
4. Complementing Relaxation
After a massage, your body and mind are in a deeply relaxed state. Drinking water slowly and mindfully can enhance this sense of relaxation. It provides an opportunity for you to extend the benefits of the massage by taking a moment to care for yourself, promoting a calm and meditative experience.
5. Supporting the Circulatory System
Hydration is essential for a healthy circulatory system. After a massage, blood circulation is improved due to the manipulation of soft tissues. Drinking water assists in maintaining optimal blood volume and blood pressure, supporting the cardiovascular system's function and overall health.
6. Boosting Metabolism
Water is known to boost metabolism, and drinking it after a massage can aid in enhancing the body's metabolic processes. This, in turn, can contribute to better digestion and nutrient absorption, maximizing the benefits you receive from the nutrients in your diet.
Conclusion
While massages undoubtedly offer an array of benefits, coupling this experience with proper hydration can further amplify the positive effects. Drinking water after a massage aids in flushing out toxins, rehydrating the body, promoting muscle recovery, and enhancing relaxation. It supports the body's natural detoxification processes and contributes to overall well-being.
Next time you indulge in a massage, don't forget to savor the therapeutic benefits of a refreshing glass of water. Your body will thank you as you continue to reap the rewards of this holistic approach to self-care.
Everything You Need To Know
About Massage Therapy
A massage can release stress, soothe muscles and alleviate pain
(Originally printed on November 11, 2021 at health.clevelandclinic.org)
https://health.clevelandclinic.org/benefits-of-massage/
About Massage Therapy
A massage can release stress, soothe muscles and alleviate pain
(Originally printed on November 11, 2021 at health.clevelandclinic.org)
https://health.clevelandclinic.org/benefits-of-massage/
If you’re stressed and sore, you may think there’s nothing you can do but take some over-the-counter pain relievers and plow through your day. But licensed massage therapist, Victoria Bodner, LMT, says you don’t have to grin and bear it.
Massage is a great tool for relaxation, pain relief, easing muscle tension and more, says Bodner. Learn more about the common types of massage and their benefits.
What is Massage Therapy?
Performed by a licensed massage therapist, massage therapy involves using different pressures, movements and techniques to manipulate muscles and other soft tissues in the body. With a goal of slowing down your nervous system, massage therapy can be used to release stress and tension, provide relief from symptoms, heal injuries and support wellness.
Types of Massage Therapy
Massages come in all shapes and sizes. Here are some of the offerings you might find on a massage therapy menu.
Swedish Massage
Feeling stressed? A Swedish massage is the classic go-to for major relaxation. Swedish massage is typically a full-body massage that uses a gentle touch. It’s a good pick for people new to massages. “It can help calm your nervous system. Swedish massage is also a good avenue for encouraging a relaxed emotional state of mind which can directly impact your muscles,” says Bodner.
Deep Tissue Massage
Your muscles can get tight from repeated use — even from something less active like sitting, driving or hunching over your laptop. “Deep tissue massage gets into your muscles and tendons to release that tightness,” Bodner says. It’s good for people with injuries, general muscle tightness and chronic muscle pain.
Sports MassageS
ports massages are similar to deep-tissue massages, but they zero in on the muscles that take a beating when you play sports or do another repetitive physical activity. “Athletes and dancers use their bodies differently than the average person,” Bodner says. “A massage therapist with experience in sports massage can get in there to break up muscle tightness and address sports injuries.”
Trigger Point Massage
A knot in your neck or a tight spot in your back is known as a trigger point. “A trigger point is a tiny muscle spasm or tight spot in the tissue,” Bodner explains. In a trigger-point massage, the massage therapist uses focused and direct pressure to target those spots. This increases blood flow to the areas, helping them release. This type of massage can also be helpful for people with chronic pain.
Myofascial Release
The fascia is a web of connective tissue under the skin. “It supports the muscles and allows us to move freely,” Bodner explains. When you get a myofascial release, your massage therapist will knead and stretch the muscles and fascia to work out tension and tightness. “It’s a form of deep stretching often used together with other therapeutic massage techniques,” she says. “It’s great for opening up tightness in your neck, shoulders and your upper and lower back.”
Lymphatic Massage
Lymphatic fluid has several important functions, including maintaining fluid levels and removing waste products from the body. Lymphatic massage uses a gentle touch to help lymphatic fluid flow more freely through the body. “Lymphatic massage is great for people with inflammation — including people with illnesses like arthritis, as well as people who have had mastectomies, which often involve removing the lymph nodes,” Bodner says.
Prenatal Massage
Prenatal massages are great for helping moms-to-be relax and can help address the aches and pains of growing a baby. “Prenatal massages are wonderful for taking pressure off the hips and can help with swelling in the feet and legs,” Bodner says. “And when mom is relaxed and feeling well, the baby benefits, too.”
Health Benefits of Massage
Massage therapy may be beneficial for anyone but has been noted to help those who various conditions like cancer, heart disease, stomach problems and fibromyalgia. You should make sure you talk to your therapist about any medical issues prior to your first session. Here are some of the benefits of massage therapy.
Reduces Stress and AnxietyThat feeling of calm after a massage can aid in reducing stress and anxiety, a studyfound. Your body has two nervous systems: a sympathetic nervous system that drives your “fight or flight” response in stressful situations and a parasympathetic nervous system that focuses on routine and day-to-day operations that lead to relaxation and rest. A massage is thought to increase your parasympathetic response, which can decrease feelings of anxiety.
Improves Sleep
Getting a massage can decrease cortisol (a stress hormone) and increase levels of serotonin and dopamine, neurotransmitters known to stabilize your mood. Studies have shown that massage therapy is beneficial for those who have insomnia related to menopause and congestive heart failure.
Lessens Pain and Muscle TensionA variety of studies have looked into how massage may help lessen pain like acute back pain, neck pain, headaches and knee pain. The results show that relief may be short-term, rather than long-term and in some cases receiving a 60-minute massage multiple times per week had better results than fewer or shorter massages.
Improves Immune FunctionCan a massage boost your immune system? A study suggests that regular massages increase your body’s level of white blood cells, which work to combat viruses.
Relieves ConstipationA study shows that for those dealing with constipation after surgery, an abdominal massage may help with bowel movements.
Lessens Fibromyalgia Symptoms
From sleep, memory and mood, studies have shown that using massage over the course of five weeks may improve symptoms of fibromyalgia, a chronic illness that causes muscle and joint pain and fatigue.
Relieves Cancer pPainFor people undergoing cancer treatments, the physical and emotional toll is great. Many have turned to massage to help lessen cancer pain, increase relaxation and improve quality of life. There have been a variety of studies, some that say massage therapy doesn’t improve cancer pain and others that show a positive impact.
Who Should Try Massage Therapy?
Many of us can benefit from a massage — it’s a great way to improve wellness, help with pain and more. If you have a medical condition, you should check with your doctor and have a conversation with your massage therapist. For those who are pregnant, a prenatal massage can help alleviate pain and swelling.
“There are so many good reasons to see a massage therapist,” Bodner says.
Not sure what type of massage is right for you? You don’t have to zero in on the perfect massage before booking an appointment. In fact, massage therapists often mix and match techniques to address your unique concerns.
“The different types of massage aren’t exclusive from one another,” Bodner says. “A massage therapist uses a combination of techniques to help you relax, get rid of tight muscles and address other concerns.”