Massage is often thought of as a self-indulgent luxury, but it can be a valuable therapeutic tool. Studies show that it can reduce anxiety, improve sleep, relieve aches and pains, and help heal sports injuries.
Massage stimulates the parasympathetic nervous system, which promotes relaxation and decreases anxiety. It also encourages the body to circulate the “good stuff” – oxygen and nutrients – while removing the waste products of metabolism, such as carbon dioxide and lactic acid. Visit https://www.flowstate918.com/ to learn more.
As part of the body’s defense system against stress, our circulatory system works hard to deliver oxygen and nutrients to every cell in our bodies. Poor circulation can cause muscle and tissue pain, reduce the delivery of vital nutrients to cells, increase swelling in soft tissues, and impede the removal of waste products from the body’s cells. Massage is a proven way to improve blood and lymph circulation. This is partly due to the physical manipulation of soft tissue, but also because of the chemicals that are released during the relaxation response.
When the nervous system is stressed, it increases many hormones including cortisol and vasopressin which in turn can cause our blood vessels to narrow, a condition known as ischemia. Massage can reduce these effects by triggering the parasympathetic nervous system which in turn slows the heart rate and promotes relaxation, thus improving blood flow.
During most massage treatments the practitioner uses the gliding technique called effleurage which gently rubs the surface of the skin in long strokes that move toward the heart. This is to encourage the circulation of blood and other fluids through the muscles, tendons, ligaments, and connective tissue.
Massage can also stimulate the lymphatic system, which is an important part of the immune system. Lymph fluid helps to clear out toxins from the cells and remove waste from the body. The squeezing and lifting action of massage can help lymph fluid move upward toward the lymph nodes in the back of the knees and the groin, which is helpful for treating leg congestion and improving leg circulation.
The squeezing and pushing action of massage can also help to loosen up the tight, knotted tissues that form within our muscles. When these muscles are relaxed they can stretch, which improves the flexibility of the muscle and allows the blood vessels to dilate. This can further improve the flow of blood through the muscles and other soft tissues, which in turn can promote better circulation throughout the body. This is one of the reasons why people with chronically stiff and sore muscles often benefit from massage.
Relieved Pain
Massage relieves pain by increasing the body’s natural production of endorphins, the feel good chemicals in the brain. The direct pressure applied to the body during massage also helps relieve muscle and tissue pain by promoting proper circulation. The increased blood flow helps bring fresh oxygen to the muscles and tissues, removes waste products, and keeps the cells functioning optimally.
The sedative effects of massage help reduce the body’s production of cortisol, the stress hormone. By reducing stress, the immune system is strengthened and the body is better able to fight off disease and illness.
Improved circulation also enables the body’s healing agents to reach the painful areas more effectively, thus decreasing the duration of pain and increasing recovery time. The removal of toxins from the body through massage also promotes better tissue health and helps prevent inflammation, which can worsen chronic pain symptoms.
Aside from the pain relief, the calming effect of massage has been shown to help patients feel cared for and secure in their relationship with their healthcare providers. This can lead to more open communication about psychological issues that patients may be struggling with, such as anxiety or depression.
In a study comparing massage to an active control, researchers found that patients who received massage therapy reported lower levels of pain and depression. These findings were supported by survey data and nursing comments. The researchers suggested that this improvement in mood and function is due to the balancing effects of massage on the autonomic nervous system. Massage stimulates the nerves and sensory receptors that respond to stress, triggering the parasympathetic nervous system to slow down the heart rate, reduce blood pressure, and decrease the amount of sweat produced.
In addition, the stimulation of nerves and tissue with massage can cause an increase in the production of serotonin, which is known to improve mood and increase feelings of well being. As a result, these patients are able to cope with stressful situations better and sleep better at night. This is due to the fact that their tense muscles are relaxed which allows for a deeper and more refreshing sleep.
Relieved Anxiety
Many people will testify that they feel a sense of well-being and relaxation after receiving a massage. This is no surprise given that massage can help alleviate tension both physically and emotionally.
The calming effects of massage can be attributed to its ability to stimulate the release of endorphins. These are the body’s natural painkillers and mood elevators. As endorphins surge, the stress hormone cortisol decreases, further promoting a sense of wellbeing. In fact, a number of studies have shown that patients suffering from generalized anxiety disorder (GAD) experienced significant reductions in their symptoms after receiving regular massage therapy.
GAD is characterized by uncontrollable and unwanted feelings of worry or fear that can interfere with everyday life. These feelings are often triggered by physical symptoms and can include trembling, pounding heartbeat, muscle tightness and difficulty breathing. Although it is normal to experience occasional feelings of anxiety, it is important for sufferers to seek treatment in order to minimize their impact on their quality of life.
There are a variety of treatments available to assist with GAD, including cognitive behavioral therapy and psychopharmacological drugs. However, research has found that massage can be an effective addition to these treatments, particularly for patients who have trouble sleeping due to their symptoms. The calming effects of massage can promote better sleep by relieving stress and allowing the body to relax.
Getting a massage can also alleviate stress and ease anxiety by stimulating the parasympathetic nervous system, which is responsible for the “rest and digest” activities that are necessary for survival. This is accomplished by reducing the levels of the stress hormone cortisol, as well as increasing the levels of the neurotransmitters serotonin and dopamine.
Research suggests that multiple sessions of massage therapy can significantly reduce state anxiety, blood pressure and heart rate while also decreasing trait anxiety (a person’s overall proneness to anxiety) and pain levels.
A randomized controlled trial comparing classic massage to standard medical care found that massage was as effective in improving pain and depression as medications. Although the study had some limitations due to problems with numbers and randomization, it does demonstrate that massage can be just as effective as medication for chronic pain conditions.
Improved Sleep
Studies have shown that massage reduces anxiety and promotes deep relaxation, making it easier to fall asleep. It also helps balance your body’s natural sleep hormones so that you can fall into a regular, restful pattern, which may be disrupted by stress or chronic ailments.
A massage stimulates the body’s parasympathetic nervous system, triggering the calming response that causes your heart rate and breathing to slow down, and your blood pressure to normalize. It increases the levels of serotonin, a neurotransmitter that is linked to the brain’s ability to produce melatonin and regulate your circadian rhythms. It also decreases the level of cortisol, a hormone that contributes to feelings of stress and anxiety.
Insomnia is often a result of stress, pain, and poor lifestyle habits. It can affect people of all ages and a variety of health conditions, including cancer, heart disease, and menopause. Insomnia sufferers experience trouble falling asleep, wake up frequently during the night, or can’t stay asleep for long periods of time, which can cause daytime fatigue. Studies have shown that a relaxing massage can significantly improve sleep and quality of life for people suffering from insomnia, particularly postmenopausal women and those undergoing cancer treatment.
As a bonus, massage therapy also reduces the symptoms of certain sleep disorders, such as narcolepsy and restless leg syndrome (RLS). It can help you feel more relaxed and rested, allowing you to wake up feeling refreshed and energized instead of tired and sleepy. A massage can be especially helpful for those with fibromyalgia, a condition that causes chronic muscle pain and fatigue. It may also relieve achy joints that can cause stiffness and pain in the body, as well as nagging headaches. To get the best results from your massage for sleep, try to schedule it for just before bedtime. Avoid scheduling it right before an important meeting or children’s event, and make sure you have enough time to relax and enjoy it, rather than rush off to do other things.