By Tracey Anne Duncan

The benefits of massage are widely touted by influencers, the self help obsessed, and everyone else wholly consumed by the wellness industrial complex.. As a person who has been a practicing body worker (what massage therapists call themselves) for many years, I am always tempted to say that massage is the cure for what ails you.
The self-care movement has inducted thousands of freshly minted massage therapists into the industry who promise relief for everything from anxiety to xenophobia. I have been starting to wonder whether massage can follow through on all the promises these newbies are making. I used my own experience, plus some mighty (and somewhat damning) research to separate fact from fiction when it comes to the health benefits of massage.
Sports Performance
During the course of my career, I have worked with athletes of every ilk, from professional boxers to amateur runners. I have always thought of massage as a good way for athletes to both enhance performance and recover from events. Massage is proven to be relaxing to the nervous system without any of the side effects of anti-anxiety pharmaceuticals; that fact has led me to assume that it would help athletes chill out both before and after an event.
After doing some research, I was surprised to find that my logic isn’t necessarily sound. The impacts of massage don’t appear to be measurable in a way that impacts athletic performance. Clinical research on sports massage showed no demonstrable benefits in reducing muscle soreness, enhancing performance, or shortening recovery time. Real talk, I feel pretty bummed about this and also a little guilty for all the athletes I’ve recommended massage to.
It’s worth mentioning though, that even if regular massages don’t transform you into an MVP, kneading out knots does make athletes feel better — less sore, less tight, etc. And that physical relief can be huge for people who put their bodies through a lot.
Posture
The woo-iverse is replete with reviews written by people who say that massage helped “fix” their posture. I take issues with these claims. First of all, let’s talk about what posture is. Simply put, posture is how you habitually hold your bones and muscles. “Bad” posture is when you habitually hold yourself in a way that takes the bones and muscles out of alignment with each other. Poor posture can lead to discomfort in the neck, shoulders, low back, jaw, and buttocks.
ShutterstockIt’s totally true that improving your posture can reduce discomfort. The problem is that reducing discomfort is not the same thing as actually changing your posture. In other words, yes, you can go get a massage to alleviate pain due to poor posture and you will probably feel better afterwards, but that’s a short-term solution to a long-term problem.
If you want to change your posture, it’s not going to happen after one massage. Or even several. Myfascial release and the Alexander Technique are both proven to help folks make positive postural changes, but these effects only come after a prolonged period of treatment

 Deepak  
   2 minutes read

 Lately, recovery techniques have become a trending topic with new post-workout recovery methods popping up each day. Fitness experts cite that you should recover as hard as you train. This means that proper recovery ensures better performance the next day and reduces the chances of injuries. According to studies, recovery is more than taking resting days and it involves how your body repairs itself after physical, mental, and emotional training.


Some of the best alternative recovery methods include:Cryotherapy
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Cryotherapy, commonly known as cold therapy, is a recovery technique whereby you subject your body to temperatures of about -240°F. It is known to relieve muscle pain, improve blood circulation, and promote weight loss. Furthermore, this recovery technique has been adopted by several athletes around the world.
During the process of cryotherapy, the cold air hits the skin, which triggers your body into fight-or-flight mode. This releases hormones and endorphins that assist in repairing the body and generates a feeling of euphoria.
Experts say that cryotherapy reduces muscle recovery time, improves athlete performance, maximizes energy levels, improves mood, and boosts collagen production. It also aids in the treatment of chronic headaches, multiple sclerosis, and rheumatoid arthritis.
Cannabidiol (CBD) and Workout Supplements
Extracted from the hemp plant and available in many different forms such as pills, creams, sprays, and oils, CBD is believed to have some recovery benefits. Apart from recovery, studies show that cannabidiol reduces anxiety, aids in improving sleep, and fights inflammation.
Besides CBD, there are other workout supplements available at 120kgs.net that can help your muscles recover faster. Most of these supplements work around your active recovery process, ensuring that your body still burns fat even when you’re resting.
Epsom Salt Baths
A 20 to 30 minute soak in an Epsom salt bath relieves pain and aches. Epsom salts are magnesium sulfates, and bathing in them relaxes your muscles and has anti-inflammatory effects. Other benefits of Epsom salt baths include:

• It allows your body to take in magnesium directly via the skin.
• Soaking in Epsom salts daily for at least 15 minutes increases the magnesium in your body.
• Epsom salts release tension and reduce stress levels, which helps you have some peace of mind.
• It improves your sleep and experts cite that magnesium promotes the secretion of vital sleep hormones like melatonin.
• It relieves chronic pain.
• For athletes with gastrointestinal issues, soaking in Epsom salts lessens inflammation in your internal organs, which minimizes the risk of stroke, diabetes, and heart failure.

Massage
Massage therapy is known to reduce nerve compression, relax muscles, and boost blood circulation. This helps your body to recover after hard training. Moreover, self-massage, which only requires your hands, is vital in your day-to-day activities.
According to fitness expert, some of the benefits of alternative recovery methods include:
Increase Your Energy Levels
Post-workout recovery methods help your muscle tissues to relax and boosts blood circulation. This improves the supply of nutrients to the muscles, which is essential in generating new energy. The energy formed during recovery enables you to perform better in the next training.
Improves Your Mood and Boosts Blood Circulation
Recovery methods relieve stress and anxiety, which leaves you happier and with peace of mind. Different recovery techniques loosen tight spots, which enables proper blood circulation throughout the body.
Conclusion
In a nutshell,trainers recommend unconventional recovery techniques that go beyond foam rolling, stretching, and drinking a lot of water. Besides that, make sure you give your body adequate time before heading into your next training routine.

• Weight loss claims
• Evidence
• Bottom line

From keeping your skin soft and supple to lowering your blood sugar levels, coconut oil is associated with numerous health claims.
Weight loss is also among the list of benefits linked to coconut oil intake. As such, many people looking to shed excess weight add this tropical oil to their meals, snacks, and beverages, including coffee drinks and smoothies.
However, like most ingredients advertised as a magic bullet for weight loss, coconut oil may not be the easy weight loss solution it’s cracked up to be.
This article reviews whether coconut oil can help you lose weight.
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Why is coconut oil considered weight-loss-friendly?While there’s no doubt that coconut oil is a healthy fat, it’s unclear whether this popular product is as effective for weight loss as many people claim.
Coconut oil vs. MCT oilThe belief that this oil benefits weight loss is mainly based on the claim that it may decrease hunger, as well as the fact that coconut products contain specific fats called medium-chain triglycerides (MCTs).
MCTs are metabolized differently than long-chain triglycerides (LCTs), which are found in foods like olive oil and nut butter. MCTs include capric, caprylic, caproic, and lauric acid — though there is some controversy over including lauric acid in this category.
Unlike LCTs, 95% of MCTs are rapidly and directly absorbed into the bloodstream — specifically the portal vein of the liver — and used for immediate fuel (1Trusted Source).
MCTs are also less likely than LCTs to be stored as fat (2Trusted Source, 3Trusted Source, 4Trusted Source).
Although MCTs naturally comprise around 50% of the fat in coconut oil, they can also be isolated and made into a stand-alone product, meaning coconut oil and MCT oil are not the same things (5Trusted Source).
Coconut oil consists of 47.5% lauric acid and less than 8% capric, caprylic, and caproic acids. While most experts classify lauric acid as an MCT, it behaves like an LCT in terms of absorption and metabolism (6).
Specifically, only 25–30% of lauric acid is absorbed through the portal vein, compared with 95% of other MCTs, so it doesn’t have the same effects on health. This is why its classification as an MCT is controversial (1Trusted Source).
Also, while some studies have found that MCT oil increased feelings of fullness and enhanced weight loss, they used oils high in capric and caprylic acid and low in lauric acid, which is unlike the composition of coconut oil (6).
For these reasons, experts argue that coconut oil should not be promoted as having the same effects as MCT oil, and results from MCT studies related to weight loss can’t be extrapolated to coconut oil (7Trusted Source).
May enhance feelings of fullnessCoconut oil may increase feelings of fullness and enhance appetite regulation.
Research has shown that adding fat-rich foods like coconut oil to meals may increase stomach volume, inducing greater sensations of fullness than low fat meals (8Trusted Source).
Some research has also shown that eating foods rich in saturated fats may induce greater fullness than eating foods rich in monounsaturated fats. However, other studies have concluded that feelings of fullness aren’t influenced by fatty acid saturation levels (9Trusted Source, 10Trusted Source).
Therefore, it’s unclear if choosing coconut oil over other types of fats is any more beneficial for inducing feelings of fullness.
Finally, food companies and the media routinely use MCT oil studies to back claims regarding the fullness-promoting qualities of coconut oil. Yet, as stated above, these two products are not the same (11Trusted Source).
SUMMARYCoconut oil may promote feelings of fullness, and it contains fats known as MCTs, which are linked to health benefits. However, coconut oil should not be confused with MCT oil, as these oils are different and don’t provide the same benefits.

Below is the importance of self-compassion, why more should do it, and ways to practice it.
By 

• Carolyn Ryberg, Integrative Health Coach at Duke Integrative Medicine

Having self-compassion has many benefits and ultimately can help someone with forgiving and loving oneself. Self-compassion promotes better health and overall well-being. Unfortunately, people often make the mistake of self-criticism, thinking that doing so will help them accomplish personal goals. Self-criticism is often considered a negative personality trait because it can be extremely toxic to one’s health. Below is the importance of self-compassion, why more should do it, and ways to practice it.
Self-compassion is uplifting
Self-compassion focuses on having compassion to one’s self regularly in situations in which one is feeling less than, going through a struggle or personal hardships, among others. This practice deals with a lot of self-kindness, and it can help boost someone’s morale if that individual is confronting their failures. Self-compassion is beneficial when dealing with painful emotions or shortcomings because it is unhealthy to suppress them.
Practical Ways to Apply Self-compassion
Anyone could practice self-compassion in simple ways. The examples below are ways to practice and foster them daily.
Taking Care Of Your Body
Taking time to eat healthily, taking a much-needed rest, and drinking plenty of water can do wonders for anyone. Resting is always highly recommended because it helps an individual restores their energy, repair, and can improve their focus. Massage therapy is another form of self-compassion because it offers many mental benefits as well as physical ones too. Massage therapy relief stress, promotes one’s well-being and can help someone receive better sleep. Another way to practice self-compassion is by taking walks outside. A pleasant walk can also improve someone’s quality of sleep, self-perception, and morale, along with reducing anxiety as well.
Practice Self-compassion By Writing A Letter To Yourself
Yes, writing a letter to your current self and future self is helpful! When writing a letter, an individual should focus on a time when they were dealing with a personal shortcoming or pain. It is critical to write this letter without self-criticism or to shame anyone who was involved.
Feel One’s Emotions Through Mindfulness
Practice self-encouragement during both good times and bad times. It is crucial also to learn to feel one’s emotion and then let it go. Mindfulness is the practice of focusing on the present moment (one’s feelings and thoughts) without passing any judgment.

• CAROLYN RYBERG,
• COMPASSION,
• NEW YORK,
• SPIRITUALITY

Carolyn Ryberg, Integrative Health Coach at Duke Integrative MedicineOperating out of Victor, NY, Carolyn Ryberg focuses on plant-based nutrition through her career as a Integrative Health Coach at Duke Integrative Medicine.
Outside of her career, Carolyn Ryberg places great emphasis on spirituality. She attended the University of Northwestern in St. Paul, Minnesota where she worked towards her Bachelor's degree in Biblical and Theological Studies. Later, she returned to academia to continue her education at Western Theological Seminary where she pursued theological studies, earning her M.A. in Theology. Through her degree, Carolyn had the chance to work closely with others providing hope and inspiration to others in the face of this hurt and broken world, and she wants to continue helping others  find real-world applications of scripture in their daily lives.

The Thrive Global Community welcomes voices from many spheres. We publish pieces written by outside contributors with a wide range of opinions, which don’t necessarily reflect our own. Learn more or join us as a community member!

Findings based on review of more than 140,000 Veteran health records
VETERANS AFFAIRS RESEARCH COMMUNICATIONS


 CAPT. ISRAEL ORENGO IS EVALUATED BY PHYSICAL THERAPIST TYLER SNOW AT MADIGAN ARMY MEDICAL CENTER IN 2015. SNOW WAS ONE OF THE RESEARCHERS ON AN ARMY STUDY THAT LOOKED AT... view more 
CREDIT: JOHN LISTON
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A new study based on Veterans Affairs health records finds that non-drug therapies given to military service members with chronic pain may reduce the risk of long-term adverse outcomes, such as alcohol and drug disorder and self-induced injuries, including suicide attempts.
The findings appeared online Oct. 28, 2019, in the Journal of General Internal Medicine.
The researchers concluded that service members with chronic pain who received non-drug therapies while in the military, such as massage or acupuncture, had a "significantly lower" risk in VA of new onset alcohol or drug disorder; poisoning with opioids and related narcotics, barbiturates, or sedatives; and suicidal thoughts and attempts. The research team did not study death by suicide.
Dr. Esther Meerwijk, a statistician and suicide researcher at the VA Palo Alto Health Care System in California, was the lead author. Her team reviewed the VA health records of more than 140,000 Army soldiers who reported chronic pain following their deployment to Iraq or Afghanistan from 2008 to 2014. The most common types of chronic pain were joint discomfort, back and neck issues, and other problems involving muscles or bones.
"Chronic pain is associated with adverse outcomes, such as substance use and suicidal thoughts and behavior," Meerwijk says. "It made sense that if non-drug treatments are good at managing pain, their effect would go beyond only pain relief. However, I was surprised that the results of our analyses held, despite our attempts to prove them wrong. Often enough in research, significant results disappear once you start controlling for variables that can possibly affect the outcome of the study."
The researchers controlled for length of a service member's care in VA, whether the Veteran had been exposed to non-drug therapies in VA, and the number of days a VA patient received opioids. They also tested to see if service members who received non-drug treatments were healthier to begin with and if more Veterans who received non-drug therapies died before any of the adverse outcomes occurred.
It's possible, Meerwijk explains, that soldiers who received non-drug therapies didn't have to rely on opioids as much for their chronic pain and are therefore at lower risk for adverse outcomes. "We may also be seeing a genuine effect of non-drug therapies that occurs regardless of whether soldiers use opioids or not," she says. "If non-drug treatments make chronic pain more bearable, people may be more likely to have positive experiences in life. That makes them less likely to have thoughts of suicide or to turn to drugs."
Meerwijk's research is part of the Substance Use and Psychological Injury Combat Study (SUPIC), the largest and longest observational study to date of pain management and behavioral health conditions in Army service members returning from Iraq and Afghanistan. VA has participated in the study, which is led by Dr. Mary Jo Larson of Brandeis University in Massachusetts. Meerwijk became part of the study in 2016.
"When I joined the team, one of the goals was to study long-term effects of non-drug treatments for chronic pain received in the military," Meerwijk says. "Given my research interests in suicide and suicide prevention, it was suggested we look at suicidal thoughts and attempts as outcomes. Given SUPIC's interest in substance use, specifically opioids, we broadened the analysis to serious adverse events related to opioid use and chronic pain."
Chronic pain is often managed with prescription opioids. Especially at higher doses and longer length of use, opioids have been linked to a greater risk of substance use disorder and self-inflicted injuries, such as opioid overdose and suicide attempts.
While in service, the solders received non-drug therapies that included acupuncture, dry needling, biofeedback, chiropractic care, massage, exercise therapy, cold laser therapy, osteopathic spinal manipulation, electrical nerve stimulation, ultrasonography, superficial heat treatment, traction, and lumbar supports. Ultrasonography is a technique that uses echoes of ultrasound pulses to pinpoint objects or areas of different density in the body.
In the study, the researchers compared service members with chronic pain who did or didn't receive non-drug therapies and described the links between such treatments in the military and long-term adverse outcomes. They determined that soldiers who received non-drug therapies were at lower risk of being diagnosed with drug use disorders and self-inflicted injuries, such as accidental poisoning and suicidal ideation--which is the thought of taking one's own life.
The largest difference was seen with regard to accidental poisoning with opioids or other pain drugs: Those who received non-drug therapies were 35% less likely to injure themselves than those who didn't receive such therapies while in the service. Service members who received non-drug treatments were also at lower risk down the road for these adverse outcomes:

• Self-inflicted injuries, including suicide attempts: 17% less likely.
• Suicidal ideation: 12% less likely.
• Alcohol or drug use disorders: 8% less likely.

The results supported the researchers' hypothesis that use of non-drug therapies in the military would be linked to fewer negative outcomes for patients in the VA system.
The median age of the cohort was 26, and the median length of deployment was a little more than a year. The researchers focused on outcomes that are tied to chronic pain and opioid use. Alcohol or drug use disorders were the most frequent adverse outcomes, followed by suicidal ideation and self-inflicted injuries including suicide attempts. Poisoning with opioids, related narcotics, barbiturates, or sedatives was least frequent.
Because the study was only observational, based on past treatment data, and didn't include a randomized clinical trial, it doesn't show cause and effect--only an association. The researchers did use a method called propensity matching, which allowed them to carefully analyze differences and similarities between those soldiers who received non-drug therapies for pain and those who did not, to try and tease out the effects of that variable.
"We aimed statistically to create groups that, with the exception of receiving non-drug therapies, were as similar as possible," Meerwijk says. "But we were limited to the observational data we had. That means that the groups may have been different in ways that we didn't measure and, as a consequence, we don't know about. We cannot rule out that one of those ways explains why we found what we found."
Another limitation of the study is that the researchers didn't look at specific non-drug therapies to gauge the extent to which they may have contributed--or not--to the overall finding.
"Another thing to keep in mind is we didn't look at effects of individual non-drug therapies. We treated them as one," says Meerwijk. "Most likely, only some of the therapies that we included are responsible for the effect that we reported, whereas others may have had no effect at all, assuming there's no other variable that explains our findings."
Other researchers have found that service members who use non-drug therapies may be healthier to start with than those who do not and, as such, may be at lower risk for poor outcomes. Meerwijk's team did not find that to be the case. They documented that service members who received non-drug treatments in the military were more often hospitalized and had longer inpatient stays, for example, than their peers who had not received such therapies. They were also more likely to be diagnosed with mental disorders, except alcohol use disorder.
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The study was funded by VA, the National Institute on Drug Abuse, and the National Center for Complementary and Integrative Health.