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A top runner is never alone, as he or she is constantly surrounded by an entire team who makes sure that everything is going well. And you know who plays one of the most important roles? The professional massage therapist.
Runners say that massages help them to get through muscle tension with ease, but also improves their range of motion and make them feel relaxed after putting a lot of effort into a training session.
Overall, everything sounds great, but is there any scientific evidence supporting the idea that sport massage can improve performances? According to practitioners, these moves relieve muscle soreness, promote circulation, flush toxins and lactic acid from the body, but also ease joint strain. And these claims are actually supported by evidence from several countries. But unfortunately, nothing had been confirmed by science until just recently.
Therapists reveal that sport massage can’t actually push toxins out of the muscles and into the bloodstream. Science also says that there’s no actual physiological way for this to happen. Also, it can’t flush lactic acid from muscles either. Basically, the pain after an intensive training session remains there, no matter how much massage you’re getting.
On the other side, sport massage applies a moving pressure to muscle, as well as other tissues, like ligaments, tendons, and fascia. Simply put, the energy applied to the body softens fascia tissue and helps muscles relax It also removes adhesions between fascia and muscles, which is great, especially for those who are new to running. Since they put a lot of pressure on limber joints and muscles, this surely comes in handy.
But to answer our initial question, if massage can actually help you improve your running, let’s talk about another science-backed fact. A series of studies discovered that massage after exercise – running, in our case – can reduce the intensity of delayed onset muscle soreness. Or, if you prefer, that peg-legged feeling you get a few days after running for a long distance.
Moving on, another research found less inflammation in massaged limbs, while the recovery in muscle function was up to 60 percent faster. Considering all these, we can say that the answer is ‘yes’. All runners, including beginners, can benefit from sport massage. Getting rid of that soreness that comes immediately after starting a new sport makes people likely to stick with it for a long period.
The good part is that you don’t need a specialized person for this, as you can opt for special foam rollers, allowing you to massage yourself with ease. On the other side, if you prefer specialized massage sessions, Maria’s Professional Massage can offer you the services you need.
Combining the knowledge of professional massage training with customs and practices of her Asian heritage, Maria can help you recover from an intense workout. Schedule an appointment today and get rid of that soreness in your muscles instantly!
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A good massage therapy can always perform a miracle on your body. Reduced pain, stress relief or a general feeling of happiness are just a few benefits of a deep tissue massage. For you to know more and be informed, we’ve prepared a list of advantages this treatment can have for you and your body.
1. Helps in lowering high blood pressure
A deep tissue massage is ideal for people who have to deal with high blood pressure. 45-60 minutes of such threat and you’ve got yourself a viable solution to treat hypertension.
2. Prevents scar tissue
It’s always hard to recover after an accident, both physically and mentally. And the fact that a scar tissue may develop, causing stiffness and uneasiness followed by pain doesn’t help you get back on track. Fortunately, we know a type of massage which can speed up the recovery by reducing inflammation in the affected area.
3. Reduces arthritis symptoms
Arthritis is something that eats you piece by piece, causing chronic joint pains and stiffness. To remove the pain, a firm massage is highly recommended.
4. Treats back pain
In the modern era, where people often spend up to 10 hours sitting at a desk, back pain has become something very common. But with deep tissue massage significantly reducing chronic lower back pain, there’s always a solution. A pleasant one, we would add.
5. Handles labor pain
We don’t need to tell how much pain pregnant women experience, especially if you are or have been in this category. Depression, anxiety, and leg, back pain, you name it. But a deep tissue massage comes like Tom Brady to save the day. Just like the superstar, it can’t always perform a miracle, yet it has enough super powers to make things better.
6. Diminishes fibromyalgia symptoms
Fibromyalgia syndrome is a common disorder that feels like a widespread pain. On short-term, deep tissue massages can ease the pain, but if the symptoms are getting worse, you should consult a specialist.
7. Aids recovery in athletes
Deep tissue massages can do wonders for the body, such as increased blood flow, reduced muscle tension, and an increased sense of well-being. Therefore, it becomes a veritable Fountain of Youth for athletes, with positive effects on recovery and on the severity of muscle soreness.
8. Reduces stress
Starting with our job, friends or even family, everyone and everything can become a stress factor. A deep tissue massage can represent the perfect solution for you to increase the production of a hormone called oxytocin. Why? Because it creates positive emotions, and your social interactions will change for the better.
Our lives have become more stressful and it’s essential for our well-being to find solutions to relieve the pressure that comes with such feelings. Combining professional massage training with Asian heritage, Maria can provide a unique massage experience, one that can help you obtain a healthier body and a fresh mind. Regular massage therapy sessions with her can even change your life in a lot of good ways!
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Living a healthier lifestyle doesn’t necessarily have to include dramatic diet changes, strenuous workout routines that leave you dreading the gym, or personal hygiene habits that make you roar at the idea of starting your day.
Creating a healthier lifestyle for yourself can be done with simple things too, and you can start small while still seeing significant, positive changes and results.
Let’s examine 5 Easy Steps To Healthier Living, and things you can start doing today, to be a healthier, happier you tomorrow.
1. Aiming for 10,000 steps a day – There’s no doubt you can start off small, and whether you decide to invest in a step-counter at the local sports store, Amazon, or simply use your mobile device this “simple” exercise routine and goal can be set and done by nearly anyone.
Doing so will dramatically improve your health, motivate you, and give you a clearer mind which is likely to improve your performance both at work, school, and even at home.
2. Improve your sleep and stay active – Believe it or not, just 15 minutes a day of sprinting, and 10 minutes of jogging or fast walking can help you lose or better manage your weight, gain muscle, and even improve sleep and stress feels.
3. Drink more water – Consuming more water on a daily basis will not only keep your muscles in tip-top performance, but also help curb (unnecessary) hunger, promote weight loss, and an overall happier, healthier you. Drinking more water will also give you the nutrients necessary for healthier, supple, and naturally glowing skin.
4. Be positive toward others – This one is relatively simple – do good things for others! That’s right, just volunteering at the local animal shelter or homeless shelter can improve your overall mood, confidence level, and even promote a more structured, consistent schedule for your everyday life – as well as add balance.
5. Napping and improving strength – A lot of people don’t realize it, but just taking a 20-minute nap a day can provide serious rest and recovery for your mind, body, muscles, and bones.
You’re never too young or too old to reap the benefits of a nap – just make sure you turn off all electronic devices and shut the lights off first to ensure a proper rest.
Honestly, there are hundreds if not thousands of ways to improve your everyday health. Getting rid of bad habits like eating too many sweets, consuming stimulants like coffee and cigarettes, and of course, excessive drinking are also great places to start – so what are you waiting for?
Start feeling better TODAY!
The whole world is talking about alternative health. It’s so big an issue that entire governments are ridding themselves of traditional medical solutions and embracing alternative health solutions that offer less dangerous side effects. The alternative health industry is a global one nowadays and it’s ironic that what we call alternative health today, was called standard medicine just 100 years or more ago. Now those old methods are considered better than what science has dug up.
Just because something is considered alternative doesn’t give it credibility. Science still applies here as any alternative health solution you pick should be examined and qualified by professionals in medicine and science. Now there are some who’ll say that it’s impossible for people to trust the government and mainstream medicine to support alternative health solutions. There’s plenty of proof of that and that’s why the alternative health industry gets so much mileage out of the gate. Just one person shouting about how great some liquid or grass or nut or grain is and it spreads like wildfire. So fast that no one has time to examine it nor list any side effects.
With people being desperate for treatments and cures, the only way we can watchdog is to keep tabs on people who use these alternative treatments. We look at them to see how they fare along the way and whether they end up in trouble. Luckily there are many alternative treatment physicians who are top notch in their fields. They’ve led the charge to make the fields of alternative medicine safe for one and all.
It takes teamwork from the public and the professionals to nail down which alternative treatments actually work and are safe. The FDA (Federal Drug Administration) prohibits anyone stating that something is a cure. The reason is multifold. If anyone could claim they had a cure for just about anything, the unsuspecting public would be vulnerable to any con man that came along with any snake oil proposal they can find. Also, Big Pharma doesn’t want the competition and they lobby lawmakers with billions of dollars to make sure their products and procedures get approval whether they’re dangerous or not. Every other month people see stories about how this drug or that treatment approved by the FDA finally turned out to be bogus and dangerous. This is where the trust issues come into play.
Any alternative treatment you’re thinking of undertaking calls for lots of studies first. Coordination with your doctor and realize that if it sounds too good to be true, it probably is too good to be true.
Don’t let commercials or loud friends and relatives sell you. Take their advice but follow it up with a disciplined study that is backed by the scientific fact not housewive’s gossip or barber shop lip service. Your health is more important and when it comes to stepping outside the box for health treatments is your responsibility.
Finally, just because it’s alternative doesn’t mean it’s good or bad, just alternative and that means knowing as much as you can before you apply. Better to be safe than sorry.
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In a study published June 2017 and published in BMJ Open, the health benefits of coffee are clearly shown and encouraging to those who have to have more than one cup of Joe per day.
The study entitled “Coffee, including caffeinated and decaffeinated coffee, and the risk of hepatocellular carcinoma: a systematic review and does-response meta-analysis” shows that having several cups of coffee whether caffeinated or decaf does lead to significant drops in developing cancer.
The caffeinated coffee had higher results than the decaffeinated, but the bottom line is science has shown the beverage is far more important than previously realized. For decades the arguments regarding coffee’s benefits for health have been strongly debated. Study after study conflicted one another but this time, the data is on the table for everyone to take a bite out of.
The objective of the study was to determine: “To examine the association between coffee, including caffeinated and decaffeinated coffee, with hepatocellular (HCC) and assess the influence of HCC etiology and preexisting liver disease.”.
With over 1,000 participants in the study, the researchers found that having just two cups of coffee per day brought about on average, a 35% reduction in the risk of HCC. It didn’t matter if the subjects had minimal or more serious liver disease, nor the amount of alcohol consumption, the decrease in developing cancer was the same.
The strengths of the study shows that not only is this study the first meta-analysis to do the calculations to find the relative risks of hepatocellular carcinoma for those who consumed 1 to 5 cups of coffee daily, but this data should allow for the designing of an intervention strategy that is coffee based in use in a clinical trial.
Furthermore, this study is a first-time meta-analysis to discover the influence of all the main HCC risk factors that are associated with HCC and coffee. The same is for the decaffeinated coffee consumption. The study found that there is a heterogeneity between the studies included in the meta-analysis.
The results of the study have startled the public and medical community. Since liver cancer is the 6th most regularly diagnosed cancer throughout the world, it behooves other researchers as well as the medical industry to follow up on this research and see how it can be applied to the problem of liver cancer. Whether coffee diminishes the chances of other forms of cancer isn’t listed, but many feel the benefits are the same.
The compounds found in coffee are known to have antioxidants, anti-fibrotic, anti-carcinogenic and anti-inflammatory properties.
What does all this have to do for the average consumer who enjoys coffee but is worried that too much might cause harm? It’s on a case by case basis as to how much coffee a person can tolerate per day. The caffeine might be too much for some and they’ll have to switch to decaffeinated or supplement their caffeinated coffee with decaf for later in the afternoon and evening. In addition, living a healthy lifestyle should boost the success of coffee on the body.
So, enjoy that cup of Joe with full peace of mind that not only are you satisfying your taste buds, but you’re preventing cancer from taking root.
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There is a large body of articles and various forms of evidence which support the mental and physical benefits of getting massages. The vast majority of these focus on the benefits of receiving a massage, however, a new study suggests that for couples, massaging your partner can have a positive effect for the massager as well as the partner getting the massage. The study from Northumbria University in the UK studied couples over three weeks and found that both giving and receiving them led to reduced stress and increased feelings of wellbeing for both partners.
The popularity of massages continues to grow worldwide with almost one in five getting massages in 2016 in the United States. Of these, about half said it helped alleviate some sort of pain and improved wellness or helped with other issues. About a quarter said it reduced stress too. The majority of these respondents likely got their massages from professionals because that is the typical thing to do with almost 62% of massages getting done at spas, massage parlors, or a physical therapist’s office. This new finding offers perhaps a better way to get massages if both partners are willing. It can be financially beneficial compared to getting them from others and it may also improve intimacy. Learning to properly massage may be a good investment for couples interested in this sort of thing.
Further research should be conducted to verify the findings of this study, which looked at 38 people in 19 couples over 3 weeks. It will be interesting to see if this also extends to non-couples, or whether it is something about the relationship that might be driving the mutual benefits. This is plausible given that couples typically want their partner to be happy and feel good, so seeing them that way may, in turn, help them feel better and happier as well.
This study is the latest in a wide body of new studies which have looked at massages and their impacts in various scenarios from a scientific standpoint. Other studies have looked at things like recovering from athletic events, improvements in mental function, changes in blood flow, and injury recovery time after massages. Larger randomized controlled trials should be conducted in order to verify these results before prescribing them widely in medical practice, but the safety profile is good enough for most people that they can likely get massages (or now give them) and see if they notice a benefit in themselves. It is always optimal to talk to your doctor or physical therapist if you want to see whether massages can have a clinical impact on you if this is possible (although you probably do not need to schedule a special meeting for that unless you have some other condition that makes that a good idea). Massages are growing in popularity for a reason and the trend is likely to continue as research such as this one support the use and as a culture in general starts to better value wellbeing, relaxation, and meditation.
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Do you go weak in the knees when you spot someone snacking on a meal of ‘mashed avocados seasoned with bell peppers, tomatoes, and chopped onions’ better known as guacamole? If you do, then you’re in good luck as a fresh evaluation of scientific reports pinpoints that feasting on avocados may help in delaying and reducing the risks of ‘metabolic syndrome’. Metabolic syndrome is being touted as the ‘new silent killer’ and can be a major impediment to healthy living.
You’re said to be suffering from ‘metabolic syndrome’ if you’re hypertensive, have a large girth, and your triglyceride level is abnormally high. The peer review which was issued in ‘Phytotherapy Research’-a leading medical journal was carried out by Iranian scientists. These researchers meticulously sifted through 129 studies published earlier that evaluated the impacts of consuming avocado on various aspects related to metabolic syndrome.
A majority of the trials focused on the flesh of avocado the section of the fruit that we generally consume but quite a few were dedicated to its leaves, seeds, oil, and skin. The researchers came to a conclusion that eating avocados contributed hugely towards maintaining healthy cholesterol levels. Biting into avocados on a regular basis helps contain bad or ‘LDL cholesterol’, and raise ‘HDL cholesterol’ level as well as regulate the proportion of phospholipids and triglycerides in the bloodstream.
The Iranian researchers also believed gorging on avocados led to numerous other health benefits. Avocados could go a long way in accelerating weight loss and help bring down high blood pressure as well as blood sugar levels. The antithrombotic, cardioprotective, and anti-atherosclerotic properties of the fruit were also observed in numerous trials.
Simply put, the researchers overwhelmingly agreed avocados were incredibly effective in dealing with metabolic syndrome in a comprehensive manner. Cynthia Sass RD, MPH who regularly posts nutrition articles to ‘Health’ journal opined that ‘this is just yet another study to show that avocados truly deserve superfood status’. She went on to express avocados were extremely instrumental in touching belly fat considered as the most unhealthy and harmful kind of fat.
Another important finding of the research hinted that individuals who included avocados in everyday diets were more prone to weight loss compared to those who didn’t. Avocados also abound in minerals, fibers, vitamins, and antioxidants besides being richly endowed with fats that were beneficial for the heart. Also, our bodies can assimilate nutrients from the fruit better than supplements and medications.
Avocado is a super delicious and juicy fruit that is best consumed raw. However, there are plenty other ways in which you can eat the fruit. Avocados are used for rustling up mouthwatering guacamoles as well as go as an ingredient in salads and omelets. Whisk a glass of smoothie or concoct a glass of Indonesian-styled milkshake or spread a paste of the fruit in toasts or tortilla chips. The fruit also serves as an excellent substitute for butter when baking cakes and biscuits. Eat an avocado a day for keeping ‘metabolic syndrome’ at bay.
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Ginger-the humble rhizome that is believed to have been first used in the Indian subcontinent millenniums ago-is extensively used for spicing up a range of food preparations. This herbaceous perennial spice also touted to have numerous health benefits, has long been used as a folk medicine. Ayurveda and traditional Chinese medicine are replete with different formulations of this rhizome that can help in dealing with various ailments.
And it is reassuring to hear that medical science is corroborating the curative properties of this herbal spice. You might be aware that ginger is extremely effective in tackling common cold and flu, promote digestion, and reduce muscle pain or soreness. But did you know that the spice is highly effective in dealing with motion sickness that results from voyaging on the sea, flying long hours, and driving for hours on mountainous or elevated routes?
Apart from seasickness or airsickness, the herb can be used for remedying bloating, headaches or pain caused due to PMS. Significantly enough, you can either use zests sliced from raw ginger or the powdery form for boosting your health. Surprisingly enough, you won’t have to consume large amounts of the spices for realizing the perks as imbibing simply 2gms (equivalent to a ¾ teaspoon in powdered form or 1 tablespoon in grated form) every day will suffice.
Following are 7 convincing reasons why you should start chewing or consuming this pungent-tasting herb or spice.
1. Ginger Can Help Alleviate Arthritic Pain
Dietitian Danielle Capalino who authored books such as ‘Flat Stomach’ and ‘Healthy Gut’ is strong of the opinion that ginger could go a long way in tackling inflammation and alleviating arthritic pain, especially in arthritis patients. She has found evidence for the above benefits as powerful anti-inflammatory agents called ‘gingerols’ found naturally in the herb can thwart the development of cytokines that are known to aggravate inflammation.
If a medical report (issued in Arthritis & Rheumatology) or study is to be believed, extracts of the spice had the potential of assuaging osteoarthritis symptoms in the knees.
2. Reinforces Immunity
Perhaps there’s not a single person in this whole wide world who never was under the weather owing to common cold or had an attack of flu. And this rhizome is one of the best natural substances that have been used for tackling this upper respiratory tract infection for a long time. The sesquiterpenes in the herb are efficient in thwarting the thriving of rhinovirus (the virus responsible for causing the common cold). Throw 3-4 slices of ginger in your morning or evening tea if you want quick relief from nasal congestion. Loaded with antioxidants, ginger helps check pain and symptoms of fever.
3. Relieves Muscle Soreness
During your next trip to the gym, be sure to keep finely trimmed tests of the herb under your tongue. Studies and trials have increasingly evidenced that the spice which helped ease PMS pain and checked inflammation, could also soothe muscles that feel sore after a strenuous workout. According to a trial issued in the ‘Journal of Pain’, participants that imbibed two grams of the herb felt a noticeable alleviation in muscle soreness and pain resulting from strength building workouts just a day after vis-à-vis a placebo.
4. Sidelines and minimizes PMS Pain
Perhaps the most worthwhile health benefit that women and teenaged females can have from consuming the spice is relief from pain that predominates a menstrual cycle. As a matter of fact, it has been demonstrated that ginger is as effective as OTC medications in getting respite from PMS pain. In a study appearing in the ‘Journal of Alternative and Complementary Medicine’, it was reported that taking the herb was as good as swallowing an ibuprofen pill for dealing with the pain.
5. Thwarts Abdominal Bloating
Ginger not only reduces and checks nausea but also boosts digestion and prevents the abdomen from getting bloated or distended. The herb contains carminative agents that expedite the secretion of gastric juices for promoting digestion.
6. Hones Your Memory Skills
This wonder herb can be highly effective in bulwarking or cushion your brain from dementia and Alzheimer’s. The spice shields your brain from the sticky amyloid proteins that form a plaque thereby prolonging or putting off the disease progression.
7. Combating Migraines
Ginger plays a stellar role in thwarting the buildup of prostaglandin that is known to increase swelling of blood vessels giving you head-splitting migraines. Going by one study, the powdery form of the spice was equally efficient as sumatriptan for dealing with migraines.
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In yet another recent study, scientists in the UK validated what had been discovered before, that just a little exercise is better for increasing life’s chances than no exercise at all.
Any fitness trainer and a cardio doctor will tell you the same. They see the results of those who got off their butts and did some form of exercise weekly. It’s due to the ability of the body to build up upon itself during exercise, replace and grow muscle, improve cardiovascular function, nerve tissue, and brain function. All these vital systems are essential for a full and vital life. If all you’re doing is sitting around watching television then you’re growing fat which is nothing more than stored excess calories and these fat deposits are like slow-acting poison, sapping life systems until the entire body becomes compromised and leads to illness, amputations, and death.
Diabetes II is in epidemic proportions around the world. It never used to be. People weren’t generally overweight on a massive scale until more development throughout the world increased. Now snacks and fat and sugar foods are found everywhere with little or no nutritional value. These foods are full of preservatives and who knows what else. Pesticides are rampant. If you don’t exercise, these chemicals build up and are found in long-term deposits in the body. It’s like having your own toxic dump from the chin down. You lose eyesight, brain function, sexual and reproductive function. You are weak and can’t defend yourself in a fight nor against disease and all you need to do to combat all this is just get up off your butt and walk for 30 minutes 2 to 3 times a week. Yes, walk! Swimming, jogging, tennis, basketball, even a rousing game of Twister can get those body fluids flowing and flush out toxins and burning off fat. Little by little you’ll see the changes in your life and having a doctor around to keep statistics means you’ll get professional analysis and lab work so you can submit that data to avoid prescriptions drugs or if you do have to take the, you’ll have been issued the right dosages the right way.
As with all exercise programs, consulting a doctor and nutritionist is paramount. Don’t try to do everything on your own and take your time. It’ll happen when it happens, so get on the good foot and get your exercise regimen in and live a long and fruitful life.`
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