Imagine lying on a specialized massage table or chair as skilled hands work magic on your body. Although many people associate massage with self-indulgent pampering, this therapeutic treatment is a powerful tool for managing stress and illness.
While much research needs to be done, one well-tested benefit is its ability to help ease anxiety and depression. And that’s just the tip of the iceberg.
Many people who are experiencing stress, anxiety or depression benefit greatly from massage. This is partly due to the “feel good” hormones like endorphins and oxytocin that are released during the treatment, but also because massage can help rebalance emotions by strengthening the mind-body connection. This is because when we receive a relaxing massage, our heart and breathing rates slow down, the production of stress hormones decreases and the muscles relax.
It is believed that massages work to alleviate the symptoms of anxiety and depression by increasing the body’s available serotonin levels. This neurotransmitter is known to improve mood, increase feelings of happiness and contentment and lower anxiety, depression, tension, fatigue, insomnia and even cravings for unhealthy foods.
One of the ways that massage can increase serotonin is by increasing the body’s temperature and blood flow. This happens during a massage as the soft tissue warms up and the friction against the skin causes vasodilation which is when the body’s blood cells widen allowing more blood to pass through the muscle tissues.
Massages also stimulate the production of other feel good hormones which can help to decrease the symptoms of depression, anxiety and stress. This is because these hormones help to calm the nervous system and reduce inflammation caused by a chronically stressed out body.
A relaxing massage can also be beneficial for reducing the stress of an event such as a big sports performance. This is because it helps to reduce the level of cortisol in the body which can cause an adrenaline spike which can lead to a feeling of tension and pressure on the muscles and joints.
A relaxing massage can also be beneficial for preparing the body before an event such as a marathon. This is because it can help to relax the muscles, which can then reduce the risk of injury by enhancing mobility and flexibility. This is because the massage can help to release the tension and tension from the muscles, tendons and ligaments which in turn will promote a healthy range of motion and increase endurance.
Pain Relief
Pain relief is one of the most obvious benefits of massage, and it can be a powerful tool for those suffering from chronic aches and pains from illness, injury or just daily stress. Massage is believed to work by breaking down the pain cycle in which tight muscles, restricted movement and tense nerves all contribute to ongoing discomfort. Massage breaks this cycle and helps relieve the pain by increasing the release of endorphins, the body’s natural painkillers.
Studies also show that regular massage increases the number of white blood cells in the body, which help fight infection. This is most likely due to the calming effect of massage on the autonomic nervous system, which regulates cortisol levels and vasopressin, our hormones of stress response.
Another way massage helps with pain is by decreasing inflammation. This is achieved through increased circulation and improving lymph flow, allowing the body to get rid of waste products, toxins, carbon dioxide and excess water. The result is that your immune system can function better and you can feel healthier overall.
Many different types of massage can help with pain. For example, deep tissue massage is a type of therapeutic massage that works with deeper layers of muscle and connective tissues to help release tense muscles. Sports massage uses techniques that focus on specific joints and muscles used in a particular sport. This can help alleviate pain from injuries and improve performance. And trigger point massage can be useful for releasing tension and tightness that causes referred pain in other parts of the body.
Arthritis pain, such as rheumatoid arthritis and osteoarthritis, can be helped by massage, particularly when it’s combined with other treatments like exercise and medication. It improves healthy circulation in arthritic joints, reduces pain and stiffness and boosts range of motion. However, it’s important for those living with RA to consult their rheumatologist before getting a massage to ensure that it is safe.
Other types of chronic pain such as migraines and headaches can be treated with massage as well. In fact, research shows that a 60-minute full-body massage can improve headaches and migraines by reducing symptoms such as fatigue and nausea.
Immune System Booster
Incorporating massage into a holistic wellness regimen can help to boost the immune system. It does this in several ways: by reducing stress, improving circulation, stimulating the lymphatic system and enhancing sleep quality. These effects are especially important during this year’s flu season.
Our immune system is constantly working to protect us from germs, toxins, infections and injuries. Its primary job is to recognize foreign pathogens and destroy them before they can cause serious harm. It does this through the production of specialized white blood cells called lymphocytes, which then neutralize and eliminate these germs from the body. The immune system relies on a healthy circulatory system to carry lymphocytes throughout the body, as well as proper function of the nervous and lymphatic systems. Massage can significantly improve the overall health of the immune system, including its ability to fight off invading microbes, thus helping to prevent the onset of illness and disease.
Massage reduces the level of cortisol, a hormone that suppresses the immune system. When your immune system is suppressed, you are more susceptible to getting sick and it will take longer for you to recover from illnesses like the flu or a cold. Massage can also increase the production of natural killer cells and white blood cells, which play an important role in defending against diseases and infection.
Studies have found that massage enhances the body’s natural immunity by improving the flow of lymph fluid, which carries white blood cells and antibodies to infection sites. Specific massage techniques, such as effleurage and petrissage, stimulate the lymphatic system to aid in the movement of this fluid and the removal of metabolic waste products.
Research has found that getting a massage on a regular basis, such as once per week, increases the number of white blood cells. This increased amount of white blood cells can help the immune system to ward off flu and colds, as well as other sicknesses, by effectively attacking any invading germs. In addition, a good night’s sleep and a balanced diet are other effective methods of boosting the immune system.
Stress Management
Stress is a normal and natural part of life, but too much can have a negative effect on the body. One of the best ways to manage stress is through massage. Studies have shown that regular massage decreases levels of cortisol and increases oxytocin and serotonin in the body. This helps to promote a more healthy state of being and can have a positive impact on mood disorders such as anxiety and depression.
Another way that massage reduces stress is by stimulating the peripheral nervous system, which is the communication relay between the brain and extremities. Massage stimulates the release of feel good hormones into the peripheral nervous system that allows messages of calmness and relaxation to be relayed. This decreases the feeling of stress, which in turn helps to lower blood pressure and heart rate.
Many different techniques can be used in a therapeutic massage session. Some common forms of massage include Swedish massage, deep-tissue, sports massage and trigger point therapy. Each has a unique benefit for the body, depending on the type of massage and the body’s needs. For example, cupping, hacking and beating (vigorous tapotement moves) can help to loosen phlegm, which may help with respiratory congestion.
The reason that massage reduces stress is because it activates the parasympathetic nervous system, which in turn suppresses the hypothalamus-pituitary-adrenal axis. Typically, the fight-or-flight response is triggered in the face of a perceived threat to the body and can cause an increase in heart rate and blood pressure. However, when the fight-or-flight response is chronically activated it can have a number of negative effects on the body.
The benefits of massage for stress management are numerous and can be quite significant, especially for those with chronic or severe conditions. Those who experience anxiety or depression, high stress levels and those with immune system compromised health issues can particularly benefit from regular massage sessions. The positive effects can last up to a week or more after the massage, but it is important to maintain a regular schedule of massage for long term benefits.
