Body Wellness Blog

Massage Therapy and Migraines

Anyone who has suffered from migraine headaches knows how disabling they can be. From light and sound sensitivity to nausea, the symptoms that accompany this chronic condition can be incredibly debilitating for normal life. If you or anyone you know has lived with the crippling pain of migraines, there may be relief in the form of massage therapy. For many people that are living with migraine episodes, massage can help alleviate the pain and even reduce the frequency of these mind-numbing headaches.

How Massage Therapy Combats Migraines

Migraines can be caused by a variety of factors, making it difficult to find a form of treatment that works for everyone that suffers from this illness. However, there are common traits that are linked to the onset of migraines that massage therapy can help combat, such as:

Lower serotonin. Lower levels of serotonin are believed to be linked to migraines. Massage therapy can help increase serotonin levels, not only lifting your mood, but also relieving migraine pain.

Tension relief.Massage therapy, especially head massages, have been used to relieve tension, which helps to alleviate migraine pain. This tension relief often occurs immediately during a massage session.

Can Massage Therapy Help With Your Migraine Pain?

Every person with migraines may have different triggers that can cause an episode, which is why these severe headaches are hard to predict and treat. However, massage therapy may be a viable option to manage your illness and improve your quality of life. The good news is that massage offers many other benefits beyond pain relief, including:

Reduced stress, depression and anxiety
Improved circulation and oxygen flow
Improved muscle recovery and joint flexibility
Enhanced immune system

Massage therapy can have a positive impact on your health in many ways, including reducing the pain and frequency of migraines. As with any therapy, talk to your physician about adding massage as part of your migraine management if they have not already suggested trying massage to alleviate your migraine pain.

Sleepless and Suffering? The Remarkable Solution to Common Causes of Insomnia.

Walking into work after a long, sleepless night of tossing and turning is simply the worst. Your head is pounding, you’re in a terrible mood, and the only thing keeping your eyes open is the cup of coffee in your hand—and even that is not doing the trick. If you know the frustration of sleeplessness and complete exhaustion the next day, you know that sufficient sleep is absolutely vital for healthy functioning.

During sleep your body rejuvenates and recovers from the strain of day-to-day activity. While asleep, the brain has time to take care of “housekeeping tasks” it can’t get done during the day, like organizing your memory and repairing cells and tissues.

Sleep is vital for a healthy mind and body, yet many of us still do not get enough sleep and suffer as a consequence. If you have trouble sleeping, you’re not alone. According to research studies, thirty percent of Americans struggle with sleep issues. While you have probably tried every trick in the book—from counting sheep to a warm glass of milk before bed—you may not know that Massage Therapy could be your key to finally overcoming insomnia. Massage Therapy can help alleviate the leading causes of sleeplessness.

Sleep hormones are out of whack. Massage has been shown to improve sleep on a chemical level. “Massage is a manual medicine that stimulates many systems of the body, including the nervous system which creates a chemical exchange in the brain to assist with sleep,” says Daniel Jaramillo, Licensed Massage Therapist. “Massage reduces the stress hormone cortisol, which is constantly telling the body it’s time to wake up. At the same time, massage increases the neuro-hormone serotonin.” This feel-good hormone is the precursor to melatonin, which is the brain’s cue to quiet down and prepare for sleep. The more serotonin that is released in massage, the easier and quicker you can drift off into sleep. Additionally, massage increases delta brain waves, which are linked to deep sleep.

Stress and Anxiety. When you are stressed, you can’t seem to tell your brain to relax. Your mind races at night making it impossible to fall asleep. Massage has been clinically proven to reduce stress and anxiety in patients ranging from healthy adults to those with severe depression and anxiety. Massage brings on the “relaxation response” which slows heart and breathing rates, lowers blood pressure and decreases stress hormone production by up to 53%. When your body is physically relaxed, your mind is also able to relax, resulting in lifted spirits and deeper sleep. Soon, everyday stress and worry will no longer determine the amount of sleep you get.

Pain and soreness. Studies show that massage relaxes the nervous system, relieving long-term pain and soreness that keep sufferers from getting the sleep they desperately need. This includes maternity pains, migraine pain, arthritis pain, and chronic back pain. Benefits can last up to six months. Massage also calms neurotransmitters in the brain that perceive pain, lessening your perception of pain in the future. If you can’t sleep because your muscles are sore from overexerting yourself physically, massage helps muscles to recover their strength by up to 60%.

Over-caffeinated. When you haven’t slept well, it’s natural to be cranky—especially if you haven’t had your coffee yet. Massage is also an all-natural mood-booster that gives you the energy you need to take on the day. By stimulating the lymph and circulation systems, massage speeds up delivery of energy-giving nutrients. Massage also helps with headaches; if you are caffeine dependent, you know headaches well. You’ll leave a massage with a natural pep in your step, reducing your need for stimulants to get you through the day.

Skip the over-the-counter sleep aids or potentially harmful sleeping pills. Massage is a smart, all-natural alternative that has helped many people overcome insomnia.

What You Need to Know about Deep Tissue Massage

What is Deep Tissue Massage?

Deep tissue massage is a massage therapy technique that concentrates on realigning and manipulating the deeper layers of muscle and tissue. The massage strokes can be either with or against the muscle grain, usually slower and with more pressure than classic massage. The results are a more intensified massage with focus on relieving tension and pain in specified areas.

The slow, calculated strokes used in deep tissue massage help breakdown pockets of tense tissue that can cause pain, inflammation or reduce range of motion and circulation. By concentrating pressure on these specific points, tension is released, allowing for better circulation and range of motion in muscles.

When is Deep Tissue Massage Recommended?

Some of the health conditions that can be improved with this particular type of massage include:

– Chronic pain

– Osteoarthritis

– Muscle injuries- commonly whiplash or sports injuries

– Sciatica

– Muscle tension, strain or spasms

– Carpal tunnel or tennis elbow

What Should I Do Before and After My Deep Tissue Massage?

If you are scheduling your first deep tissue massage, make sure you limit your food intake before the appointment. Do not eat a heavy meal or drink a large amount of liquids in the hours before your massage. Deep tissue massage requires intense pressure, which can be uncomfortable if your stomach is full or trying to digest a large meal.

For a deep tissue massage to be effective, you must be relaxed. Make sure to arrive to your appointment a few minutes early to unwind and get ready to allow your body to relax.

After your massage, drink plenty of water to help your body recover from the massage and flush any released toxins from your system. Your massage therapist may recommend icing inflamed areas if necessary. In some cases, there may be tenderness after these sessions due to the pressure used; however, it is usually minimal, followed by reduced pain in the troubled areas.

Massage Therapy for Managing Workplace Stress

It has been said that stress is a killer. While that may be true, it is also one of the biggest cost factors for businesses. Workplace stress is linked to poor employee health and productivity, which can be detrimental to a business in terms of cost. What if you could lower the level of stress in your employees and reduce the impact of stress on your budget and productivity? Well you can, by adding the availability of corporate massage therapy.

Workplace Stress Costs

Stress is a major factor in today’s workplace. It is estimated that 75% of workers in manufacturing and office jobs report that their jobs are very stressful. Stress can reduce employee productivity and affect their health, causing high costs in lost time, both while at work and when employees use sick leave. The Bureau of Labor Statistics has estimated that increased workplace stress can cost businesses an approximate $10,000 per employee per year, making it a real, tangible factor in managing a productive company.

Massage Therapy and Stress Reduction

Massage therapy has been documented to help relieve stress and tension, whether the stress is due to personal or workplace issues. One of the measurable signs of stress can be elevated blood pressure. In a study of the use of massage therapy in the workplace, massage therapy was shown to reduce blood pressure in employees with only a quick 15-minute massage.

This proven link between stress reduction and massage therapy has opened many business executive’s eyes to the value of investing in massage for their employees. It is an effective tool to help manage stress in the workplace, reaping many benefits for their companies, including, but not limited to:

Healthier employees.Massage therapy not only reduces stress, it can improve other health conditions. Massage can help relieve muscle pain and tension that are common reasons employees miss work or are less productive. It can also help reduce the risk of injuries on the job, increase immunity and boost energy.
Happier employees.Massage releases endorphins, boosting mood and overall happiness. Additionally, employees who feel their employers care about their health and well-being tend to be happier employees. This means a more positive attitude amongst employees, less time missed from work and improved employee retention.
Hardworking employees. It is hard to concentrate on doing a good job when you are stressed or feel poorly. Massage therapy can improve how employees feel, both physically and emotionally. Employees that feel good are more likely to perform at their best, getting more accomplished during their workday.

Boost Immunity and Overall Wellness with Massage Therapy

The benefits of massage therapy go much deeper than the immediate relief of muscle tension and soreness one feels during and after a massage. There have been many studies that have proven the link between the use of massage therapy and improved health, especially when it comes to the immune system. Beyond the stress reduction, increased circulation and increased physical performance, massage therapy can help boost your body’s defenses against disease.

Studies on Massage Therapy and Immune Function

For the last two decades there has been an increased focus on the benefits of massage therapy on immunity. Whether it is fighting off the common cold or helping very ill patients boost their immune systems to overcome serious diseases, massage therapy has been proven to be an effective treatment.

In particular, Swedish and Deep Tissue massages seem to have the most benefit, stimulating immunity and wellness. Here are just a few of the studies that have linked improved immune function to massage therapy:

According to Evidence-Based Complementary and Alternative Medicine, children infected with HIV I were studied to measure the effects of massage on their immune system. In a 12-week period, the control group without massage therapy had significantly higher drops in immune function measured through blood counts than those who received bi-weekly 20-minute massages.

A study conducted at Cedars-Sinai Medical Center in Los Angles documented reduced levels of cortisol and cytokines while white blood cells were increased in those who received a 45-minute Swedish massage.

Include Massage Therapy in Your Healthy Lifestyle

These studies, and many more, show that massage therapy is much more than just an enjoyable relaxation tool. Including massage therapy in your regular wellness routine can have an impact on your ability to fight off disease and remain healthy all year round. In addition to the immunity boost, you also may notice:

Lower stress and tension levels
Improved circulation
Increased physical performance and flexibility
Muscle healing and rehabilitation
Massage therapy is no longer just to be used when you are sore or trying to overcome an injury. Although it is very beneficial for those circumstances, it is also can be a part of your wellness program improving your overall health and well-being.

The Secret to Prevent You from Getting Sick

The secret to never getting sick doesn’t mean inundating your body with vitamins and other medications and pills. It can actually be as simple as making sure you are getting regular Massages. Find out how massage boosts your immune system and keeps you healthy– even during flu-season!

Protecting yourself from illness with Massage Therapy

Flu season seems to always be right around the corner and protecting yourself from illness is extremely important. If you’re combating the flu season with constant hand-washing and boosting your Vitamin C intake it may not be enough to keep you from getting sick. Even if you vaccinate against the flu virus your chances of catching a bug are still apparent as numerous strains continue to ravage our immune systems. While Massage Therapy is commonly known for stress reduction and relaxation purposes, the benefits of massage go well beyond these concepts. Incorporating Massage Therapy into your wellness routine can have a profound effect on your immune system and keep you healthy all year long.

Research provides insight on massage therapy benefits

Research demonstrating the benefits of Massage Therapy continues to prevail in the medical community. Massage Therapy is key to fighting off illness, anxiety, stress and more. According to studies done at Cedars-Sinai Medical Center in Los Angeles, people who received a 45-minute massage had an increased number of lymphocytes – the white blood cells that play a large role in defending the body from disease. Adding regular Massage Therapy to your overall health regimen strengthens your immune system and increases your chances of not getting sick.

Research also shows that lowering stress levels can significantly improve one’s overall health as well. Stress has long been associated with heart disease and other illnesses. Massage not only relieves stress and anxiety as you relax on the table – but it also helps relieve stress on a chemical level as well. Massage Therapy can lower levels of cortisol, the hormone that is produced as a response to stress. When the levels of cortisol is up, your body’s natural immune defense cells are down. These “natural killer” cells are at the forefront of your immune system’s defense.

Consistency is the key

Much like working out, the long-lasting benefits of massage are cumulative. The more regularly you get massages, the better your body is going to feel in the long run. Think of your monthly massage session as preventative, natural medicine in combatting illness.

Work to Live, Don’t Live to Work: Beating Workplace Stress

Managing workplace stress is imperative, not only for your career, but for your health. The human body is not built to sustain high levels of stress for extended periods, and the levels of cortisol in your body due to the stress can be acutely detrimental to your health. Find out how Massage Therapy can help you manage workplace stress.

Stress in the workplace

Experiencing stress at your job is not an uncommon experience for working professionals. While some stress is normal, excessive stress can interfere with your ability to perform at work. Enduring high levels of stress can have a detrimental effect on your emotional and physical well-being. Studies continue to show that high stress levels are directly correlated to poor work performance, lack of energy and an array of health related problems. Adding Massage Therapy to your wellness routine can have a positive impact on your health and help lower your stress level.

Stress is caused by numerous factors in the workplace. Common causes of workplace stress are;

High pressure from superiors to perform
Rising expectations and demands
Fear of being laid off
Working too many hours
Difficult employees or co-workers

How to recognize stress in the workplace

Stress in the workplace can make your work seem less rewarding. It can also lead to lower productively levels. Moreover, chronic stress can lead to serious emotional and physical problems that can become destructive to your overall health. Recognizing the symptoms of high stress can help you deal with the negative effects.

Symptoms of stress include;

Experiencing high levels of anxiety
Easily irritated
Depression
Apathy towards projects
Fatigue
Difficulty concentrating
Muscle tension and headaches
Stomach/Digestive problems
Sleeping issues such as insomnia
Social withdrawal

Stress reduction is the answer

It is estimated that an upwards of 90% of disease is caused by stress related issues. While eliminating all stress at your workplace is nearly impossible, finding ways to manage and reduce your stress level is imperative. Modern workplaces are fast-paced and demanding. Incorporating regular Massage Therapy into your overall health routine can help you deal with every day stressors.

In addition to managing stress, supplementary benefits of Massage Therapy include:

Reduced anxiety
Improved quality of sleep
Overall energy boost
Increase in circulation and blood flow
Improved concentration
Reduction in fatigue symptoms

Massage for Athletes: Get Back in the Game

Out for an injury and impatient to get back in the game? Find out how a massage can help facilitate recovery in injured athletes.

Many athletes will encounter some form of injury during their lifetime. As Massage Therapy continues to be at the forefront of research, it is clear that athletes can benefit immensely from this all-natural technique for healing and wellness. According to the recognized research massage acts to improve performance, reduce pain, prevent injury, encourage focus and shorten recovery time.

Essentially, Massage Therapy involves two types of responses: a mechanical response as a result of the pressure and movement and a reflex response where the nerves respond to the stimulation of a massage.

Increase Flexibility Through Massage Therapy.

To ensure you are at your optimal performance level, staying flexible is key to preventing sports related injuries. Regardless of the sport or activity, adding Massage Therapy can greatly increase flexibility and assist with increased performance.

Improve Circulation with Massage Therapy.

Massage Therapy also helps to improve circulation by stimulating the cells and soft tissue. With better circulation, energy-giving nutrients and oxygen are flushed to the cells. This allows athletes to move and breathe more easily, leading to enhanced performance levels. Many professional and collegiate athletic programs employ or contract with massage therapists.

Decrease Muscle Pain with Massage Therapy.

Even if you are not a professional athlete, the chances of encountering sore muscles while playing sports is high. If you find yourself in pain from sore muscles, chances are you will not be able to operate at your peak performance level. Adding regular Massage Therapy to your healthcare routine can greatly increase your ability to perform, as well as an aid in a more speedy recovery. Massage Therapy also promotes healthy sleep patterns, allowing athletes a deep and restful sleep to recuperate and rest for their highest level of performance yet.

Increase relaxation.

Many athletes are used to living a life of constant movement and activity. This means athletes often have a difficult time relaxing, leaving stress at the forefront of their day-to-day lives. Without sufficient downtime to relax from stress, athletes’ performance and overall health can suffer. Massage Therapy helps to calm the mind and body. It also promotes healthy sleep patterns, allowing athletes a deep and restful sleep to recuperate and rest for their highest level of performance yet.

Heat Things Up This Winter with Hot Stone Massage

Nothing sounds better on a cold winter day than a warm, stone fireplace. However, sitting in front of a fireplace will not give you the same benefits as a therapeutic massage. During the colder months combine the benefits of your regular massage with the healing heat of hot stones to get the best of both worlds.

What Is a Hot Stone Massage?

Just as it sounds, a hot stone massage uses perfectly heated stones with a therapeutic massage. These smooth stones are heated and retain the heat due to their high mineral content. The massage therapist strategically uses the heat and structure of the stones to massage trigger points and sore muscle areas to warm the soft tissue for a more potent effect on the outcome of your massage. Not only does this heat feel wonderful on a cold winter’s day, it has some amazing advantages.

Pain Relief. We all know heat is used for muscle soreness. The heat helps relax muscles and tendons, allowing them to become less stiff and more pliable. This is a perfect strategy before beginning a deep tissue massage that can be painful if the muscles are too tight and strained. With relaxed muscles, your therapist can penetrate more deeply in your massage to help relieve sore muscles.
Circulation. Poor circulation in your extremities can lead to stiff muscles and lactic acid build up. Hot stones help improve circulation by opening up the blood vessels and allowing more oxygen and nutrients to reach your muscles. Improved circulation releases toxins, assisting in improved self-healing. The therapist places the stones strategically to help improve the circulatory system to your problem areas. Additionally, improved circulation helps with lymphatic drainage and cell renewal.
Reduced stress. Although there are many physical benefits of massage, relieving stress is one of the most beneficial both for the mind and body. Considering that the majority of the American population experiences the physical symptoms of stress – this is incredibly powerful. With the addition of hot stones, you are combining the relaxing effects of heat with the generally relaxing effects of massage. This improved relaxation washes away stress symptoms, lowers blood pressure, reduces fatigue symptoms and re-energizes the mind and spirit.

Hot stones can be combined with Swedish or deep-tissue massage for accelerated benefits. Although anyone can enjoy the warmth and healing factors that hot stone massages offer, those with sore muscles or deep tissue pain will especially appreciate the added benefits of heat.

Athletes: Avoid Injury Caused by Cold Weather

As the thermometer shows lower temperatures outside, it is time to revamp your workout routine for the colder weather. Cold weather injuries are common due to various factors including environmental issues and changes in how your body responds to temperature fluctuations. Avoid injuries in the winter by following these tips to prepare for outdoor exercise.

Wear the Right Gear

First and foremost, you must be properly dressed to combat the colder weather. Depending on how cold it is outside, you may need to add more layers of protection to be safe. A good rule of thumb is to dress for 10 degrees colder than it really is – you want to stay adequately warm and dry, especially before you’ve warmed up your muscles.

Increase Stretching and Warm Up

Cold weather has the same effect on your muscles, tendons and joints as an ice pack; they contract and tighten as they lose heat. As an athlete you know that tight muscles and tendons need to be dynamically stretched and warmed up before you begin to push them to higher levels without injury. Your cold weather dynamic stretching and warm up routine needs to be longer to prevent injuries due to these tighter muscles. A simple rule to follow is to warm up for at least 10 minutes when the temperature is below 45 degrees, adding five more minutes if it drops below 35 degrees. Start with light cardio, like a brisk walk, then add weight-bearing exercises like squats, lunges and pushups. End your warm up with static stretches for your tightest muscles groups, usually the quadriceps, hamstrings, calves and shoulders.

Bolster Healing with Massage Therapy

The cold weather causes muscles to work harder and puts more strain on them to perform at normal levels. This means the same routine you have completed easily during the spring, summer and fall may leave your muscles tired and sore during the winter. Massage Therapy can help reduce muscle soreness and improve flexibility in the muscles, helping prevent injury and reduce recovery times. Massage Therapy also improves circulation, which enhances lymphatic drainage, vital in the removal of toxins and healing adhesions. If you already use massage as part of your exercise regimen, you may want to increase the frequency during the colder months to combat the effect of the cold weather on your muscles.

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