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How Massage Therapy Can Make You Much Healthier

How Massage Therapy Can Make You Much Healthier

Most people consider a massage to be a relaxing spa treatment. They’re not wrong. A good massage can relieve anxiety and help you shake off the stress that you face each day. But massages are not just for those who can afford to go to Canyon Ranch. Massage therapy can actually be an integral part of your general health routine.

For the last 15 years, researchers have investigated the potential health benefits of massage therapy. Some research suggests that massage therapy can help boost immune function. Other studies have suggested that it can improve overall well being in chornically ill patients. It can even help children and parents deal with behavioral disorders.

The way massage therapy affects people depends not only on the individual but on the type of massage they receive. Each treatment focuses on different areas. Each may also elicit different benefits depending on the patient. Here are three great ways that massage therapy can benefit people whether they are sick or healthy.

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1. Massage Can Boost Immune Function

Massages are more than just a relaxing spa treatment. Some research suggests that your immune system will get a boost after you have a massage. Research shows that the number of white bloods cells in your body increases after you have had a 45 minute massage. White blood cells, or lymphocytes, are essential to your body because they help protect it from diseases.

One study was performed on 29 people who each had a 45 minute Swedish massage and had filled in a claims process. The participants were wearing catheters to help the researchers take blood samples during the massage. The study session began with each person spending half an hour resting before receiving the massage. Then, the researchers took a blood sample. After the massage, more blood was taken at several intervals including one, five, 10, 15, 30 and 60 minutes after the treatment was finished.

Researchers then compared all the different samples. The results of the study suggested a heightened immune response in those who had the Swedish massage.

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2. Massage Can Improve Quality of Life

It may seem obvious that massage can help improve your quality of life. Massages help relieve pain and stress. Plus, a massage is incredibly relaxing. There’s almost nothing about massage that would not make you feel better.

Several studies have shown that massage increases your normal comfort level and keeps you relaxed. As a result, several other physiological reactions are improved by massage. When you are relaxed, your body finds it easier to complete basic processes like sleeping and digestion. This helps relieve nausea and fatigue.

But massage can improve your quality of life in several other ways as well. This is particularly true for people suffer from HIV/AIDS. A series of recent reports have shown that massage can help HIV/AIDS patients in several ways.

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One study showed that HIV positive babies who received regular massages were able to gain more weight than babies who did not participate in massage therapy. Another study showed that massage therapy benefits the immune system of HIV patients who otherwise suffer from a compromised system. The results of the second study showed that massage helped increased cell cytotoxicity in patients. This is especially important for HIV patients.

Finally, almost every study done on the subject has shown that HIV patients who use massage therapy have less anxiety. Almost all those who have less anxiety were shown to have a better quality of life.

3. Massage Can Have a Positive Impact Behavioral Disorders

As it turns out, hyperactive kids do not necessarily need to be calmed with medications.

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There have been numerous studies done on the benefits of massage therapy on behavioral disorders. One study demonstrated that massages helps children decrease the amount of fidgeting they do. Another showed that massages increased a child’s serotonin levels. From doing homework to learning how to cope with stress, two out of three children in these studies found it was easier to function in social situations when they participated in massage therapy.

Although different studies had different goals, each one of them has shared a mutual outcome. In every study, the parents and the children both said that regular massage therapy was a positive experience.

At the end of the day, most doctors recommend that you use massage therapy in conjunction with traditional medical treatment. But if you use massage therapy in conjunction with a healthy diet and regular exercise, you could see real benefits. Your health is worth more than just an occasional trip to the spa. Getting involved with a licensed massage therapist could lead to a healthier you.

Featured photo credit: Tara Angkor Hotel via flickr.com

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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Featured photo credit: Unsplash via unsplash.com

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