【Massage】7 Scientifically Proven Health Benefits

Massage is a great way to improve your physical and mental health. It allows you to relax and pamper yourself, but it also gives you all kinds of health benefits! Here are some important health reasons to get a massage.

Massage is a general term for pressing, rubbing, and manipulating skin, muscles, tendons, and ligaments.

1. Improve mental health

There are numerous studies proving that massage can help improve anxiety and depression. According to a 2005 study in the International Journal of Neuroscience, women with breast cancer were shown to have more stable moods and improved depression after receiving massage therapy three times a week. Another review from the University of Miami School of Medicine's Touch Institute also noted that massage can reduce cortisol (the stress hormone) levels in the body by 53 percent by increasing heart rate, breathing, and sweating. Massage also increases the feel-good hormones – serotonin and dopamine. I’m sure you know what activities you need to book yourself in now.

2. No more insomnia

In a study published by the National Institutes of Health, Chinese massage was shown to help treat insomnia in 44 menopausal women. In this study, massage increased sleep duration in stages 3 and 4, the two most necessary stages of sleep to repair the body and stimulate the immune system. Massage can lead to better sleep quality and make you feel calmer while reducing stress.

Not only does massage help bring about a restful sleep, but it can also provide a comfortable sleep for those undergoing chemotherapy or radiation therapy。

3. Improve posture

Back, neck and muscle pain is very common among office workers, especially in Hong Kong where we spend so much time at work and commuting every day. The main cause of this pain is poor posture. In fact, chronic back pain is often the result of incorrect posture or poor posture when standing and/or sitting.

Additionally, poor posture and repetitive movements can cause back strain and can lead to cramping, pain, and tight muscles in the hips, glutes, back, neck, and legs. Because poor posture makes muscles tight and sore, massage can help the body relax and loosen muscles. Because some massage therapies allow you to stretch your joints, your joints will be more flexible and less stressed. In the long run, it can lead to a healthier posture for the body.

4. Improve blood circulation

In 2014, researchers found that people who got 10-minute back massages at least three times a week had a greater drop in blood pressure than those who spent the same amount of time just relaxing.

Massage lowers blood pressure and heart rate by increasing our oxygen intake, which may reduce activation associated with blood pressure. Continuously improving blood circulation is part of the snowball effect that occurs in the body as a result of receiving regular massages. This is because damaged, stiff and tight muscles require abundant blood to heal, and massage brings about proper circulation to supply it. The pressure of the hands and the squeezing, twisting and pulling action of the massage remove lactic acid from the muscle tissue and aid in the circulation of lymphatic fluid, which carries waste away from the gut and muscles. Massage can lower blood pressure and improve the immune system.

5. Treating Fibromyalgia

Fibromyalgia is a chronic disease characterized by widespread muscle pain, fatigue, and cognitive difficulties. Symptoms sometimes begin after physical trauma, surgery, infection, or severe psychological stress. Frequent massage can help relieve stress and reduce muscle pain, discomfort, and spasms in people with fibromyalgia. In fact, according to the National Fibromyalgia Association, massage is one of the most effective complementary treatments for fibromyalgia patients, with about 40 percent of patients experiencing significant reductions in pain and anxiety.

6. Massage strengthens the immune system

Weekly massage therapy can strengthen our immune system by increasing levels of white blood cells and immune cells. According to researchers at the prestigious Cedars-Sinai Medical Center in Los Angeles, people who received a 45-minute massage had an increase in the number of lymphocytes, white blood cells that protect the body from harmful substances.

"This study shows that massage not only feels good, but it's also good for you," said Mark Rapaport, medical director of the Department of Psychiatry and Behavioral Neuroscience. "People often use massage as part of a healthy lifestyle, but until now, there was no evidence. It can be proven that the body’s immune response will be enhanced after massage.”

7. Treat arthritis

Arthritis is a chronic inflammation of one or more joints that damages cartilage. The main symptoms of arthritis are joint pain and stiffness, which usually worsen with age. Massage therapy can help treat the pain and stiffness of knee arthritis in adults and has shown positive short-term results in the form of pain relief and improved self-function.

People with arthritis suffering from chronic symptoms may consider using massage therapy regularly or even daily self-massage to help manage pain and stiffness or promote better sleep, which can relieve muscle and joint pain.

If you want to try various types of massage to relieve pain or treat an illness, talk to a rheumatologist or primary care doctor first to make sure massage is safe for you. Some techniques may involve applying stronger pressure to sensitive tissues and joints, or moving limbs into various positions, which may be difficult for people with joint damage from conditions such as rheumatoid arthritis. Massage is not a drug, it is an aid to improve your situation and current health. You should enjoy your massage and not let it increase your pain or anxiety. Talking to your doctor and massage therapist beforehand can make sure the massage is right for you and help you get great results!