by David C. Jones

ShareTweetGoing to your favorite masseuse after a long day at work can feel like a blessing. You can just lay there, and he will take care of every part of your body. The comfortable atmosphere with lowlights and slow music in the background can rescue your week. However, it is not only about ‘feeling good’. Chinese people practiced massage therapy long before our era. 2700 B.C. it was considered a form of alternative medicine. Indeed, it can offer numerous health benefits. Regular sessions can help ensure mental and physical wellness. Let’s take a closer look at its magic.
Beats insomniaThe latest study showed that about 60 million Americans have different types of sleep disorders. Inability to sleep leads to weight gain, lack of concentration, and tiredness. More than that, it can put you at risk for diabetes, high blood pressure, and heart attack. According to Davetaylortraining.co.uk, massage can relieve insomnia. The natural remedy can boost serotonin hormone also known as ‘happy hormone’. It can help beat anxiety. Furthermore, serotonin is a precursor to the natural chemical that causes sleepiness. If your insomnia is caused by pain, a session in the evening can also relieve the symptoms.

IMG SOURCE: CAPEMAYDAYSPA.COMImproves mental healthBeing touched is a fundamental model of human interaction. According to research published in the International Journal of Neuroscience, women diagnosed with breast cancer reported being less angry and less depressed after regular sessions. The Journal of the American Academy of Child and Adolescent Psychiatryalso published a study proving that patients who had anxiety disorder had reduced stress levels after massage therapy.
Lowers high blood pressureAccording to the research, about 70 million Americans have high blood pressure. It is not only the risk factor for heart disease; it can also lead to damage of kidney, arteries, and brain. It has been scientifically proven that massage can help manage high blood pressure. The science behind it and blood pressure is simple. The therapy calms the sympathetic nervous system, lowers diastolic and systolic blood pressure. The study published in the International Journal of neuroscience also suggests that Swedish massage combined with aromatherapy has a stronger effect.

IMG SOURCE: EXPERTISE.COMBoosts the immune systemThe immune system is considered one of the most complex systems. It protects our bodies from viruses, germs and unwanted intruders. As stated in the report of the Journal of Complementary and Alternative Medicine, massage therapy can boost your immune system. It works in the way that it promotes increased lymphatic circulation, improves the spread of white cells and eliminates pathogens. This process can improve your infection-fighting capabilities. Important to mention that the single session helps reduce levels of ‘stress’ hormone called cortisol and makes it easier for immune cells to do their job.
Helps manage diabetesDiabetes is another common condition when the human’s body struggles to control the blood sugar level. The rise of diabetes is dramatic nowadays. The latest research shows that almost 10% of people in the United States had diagnosed diabetes. Untreated diabetes can lead to blindness, nerve damage, kidney failure, and glaucoma. People who suffer from this condition can use massage therapy as a part of regular medical treatment. A therapist can use different forms of this practice to increase insulin absorption in the body. It can improve blood circulation and help lower blood sugar levels. Also, it can provide nutrients and more oxygen to the body cells.

IMG SOURCE: RICHDALES.CO.UKDecreases muscle tensionTight muscles can be caused by poor posture, injury, and overuse. It limits movement and is usually accompanied by discomfort, pain, and cramping. It can be treated with stretching and home remedies. However, massage therapy remains the best way to relieve tight muscles. During the session, muscles and surrounding tissues become more liquid. It increases friction and blood circulation. It is also recommended in the case of trauma in the muscle. Deeper pressure helps smooth out the issues.
Relieves arthritis painAt this point, more than 30 million people in the United States have arthritis. This condition causes pain, inflammation, and stiffness. Regular sessions can help relieve the pain and improve the range of motion. According to a new study published in the Journal of General Internal Medicine, massage can be part of the treatment for knee osteoarthritis. In the case of arthritis, even self-massage can lead to improvement. However, doctors encourage patients with this condition to go to a licensed therapist to prevent harm.

​ Johns Hopkins Medicine » Stress Busters: 4 Integrative TreatmentsStress Busters:

4 Integrative Treatments

This content is sponsored by Johns Hopkins Medicine
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Nearly 50 percent of women reported a rise in stress levels over the past five years. Chronic stress contributes to a range of health problems, including mental health disorders, heart disease and obesity.
Integrative treatments like meditation and acupuncture can help reduce stress and related problems. These techniques are gaining mainstream acceptance as research demonstrates their positive health effects.
Several studies show that relaxation helps improve gene expressions that control the flight-or-fight response in the body and activate the “rest-and-digest” part of the brain (parasympathetic nervous system).  Even during the busiest day, we can find micro-moments where we use gratitude, deep breath and enjoyable music to bring relaxation response.
Below are a few of the ways we recommend dealing with stress.
Meditation and Mindfulness-Based Stress Reduction
Meditation and mindfulness-based stress reduction (MBSR) are therapies proven to help manage anxiety and depression.
Meditation helps you relax by focusing on breathing and awareness of the body in the present moment.
MBSR is a program that draws on the principles of meditation to help people become more aware of how negative thoughts impact physical feelings. Research has shown that benefits of MBSR include:

• Reduced stress and worrying
• Improved memory and focus
• Fewer emotional ups and downs and greater resilience
• Improved relationships

MBSR is an incredibly effective tool for decreasing stress and anxiety. Through phone apps and introductory courses, mindfulness training is more readily available and affordable.
Acupuncture
Acupuncture is an ancient Chinese practice involving the use of tiny needles to stimulate the nervous and immune systems. During the procedure, a licensed acupuncturist inserts hair-thin needles into the skin at specific points on the body. Acupuncture is painless, and research shows that it helps support conventional treatment for a range of problems that include stress, chronic pain and digestive disorders.
Therapeutic Massage
While many of us think of massage as a rare, indulgent treat, studies indicate massage helps treat a variety of stress-related disorders, including anxiety and insomnia.  In addition to general wellness, massage is used for a variety of health-related conditions, including chronic pain relief, reducing stress, increasing relaxation and boosting mood.
It is important to talk to your doctor about whether massage is right for you. It may not be appropriate for people with certain conditions, such as bleeding disorders or osteoporosis.
Massage is found to be helpful both physically and emotionally. The rubbing soothes sore muscles and releases tension in the body and mind. Massaging muscles and soft tissue stimulates the nerves, increases blood flow and relieves stress in the muscles.
Massage is incredibly useful, particularly when facing a health challenge.
Yoga Therapy
 Yoga helps improve quality of life in physical areas like flexibility, strength, balance, stamina and joint health, including relief for people with arthritis. It also has mental health benefits, including stress reduction, body awareness, improved sleep, self-confidence and relaxation.
Yoga therapy is the process of empowering individuals to progress toward improved health and well-being through the teachings and practices of yoga.
Yoga therapists create a personalized and evolving yoga practice that not only addresses illness but works to alleviate suffering in a progressive, non-invasive and complementary manner.
The Most Effective Approach
Managing stress is one of the most important ways to decrease inflammation and positively affecting long-term health. Unfortunately there is not one magic bullet that reverses stress, but a comprehensive mind-body plan is the most effective approach.
Rosanne Sheinberg, MD, and Harpreet Gujral, DNP, FNP-BC, direct the Integrative Medicine Center at Sibley Memorial Hospital. Their mission is to help treat both the physical and mental health of their patients in order to manage the brain and how it contributes to symptoms of stress.

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Pros and cons of surgery vs. exercise, massage, medicines and acupuncture

• By Debbie L. Miller

Did you know that arthritis is the main cause of knee pain and disability? Depending on the type and severity of the condition, treatment options include “conservative” medical, lifestyle and non-surgical interventions (oral medications, injections, physical therapy, weight loss, exercise); Complementary and Alternative Medicine (CAM) modalities (acupuncture, massage, tai chi); and knee replacement surgery.
Building Up Muscle Around the Knee“The best form of non-surgical treatment is exercise with or without formal physical therapy,” says Dr. Jeffrey Geller, chief of orthopedic surgery at NewYork-Presbyterian Lawrence Hospital in Bronxville, N.Y. “Among the non-operative modalities evaluated, there is the most scientific evidence to support building up strength in the muscles around the knee to help improve the symptoms associated with knee arthritis.”
“Patients with knee arthritis are encouraged to stay fit and keep active,” says Dr. Darwin Chen, an orthopedic surgeon at The Mount Sinai Hospital in New York City. “I encourage these patients to engage in any form of exercise they’d like to do, except high-impact or pounding activities. As long as the knee does not hurt during exercise, you can continue to do most activities.” He also recommends Tai Chi, yoga, aerobics and spinning (indoor cycling) as safe activities.
Complementary and Alternative OptionsRecent research is adding to the evidence that a few CAM methods, like tai chi, acupuncture and massage therapy, show promise in treating knee arthritis.
Several studies funded by the the National Center for Complementary and Integrative Health (NCCIH), which is part of the National Institutes of Health, found that CAM modalities can reduce pain and stiffness while improving function and quality of life for patients with knee arthritis. For example, two studies — one in 2009 and another in 2016 — found that tai chi can benefit older adults with knee osteoarthritis.
In a 2004 study funded by the NCCIH, acupuncture was found to relieve pain and improve knee function. The institute also funded studies on the benefits of massage therapy, finding in 2012 that a 60-minute dose of Swedish massage therapy once per week for osteoarthritis pain was optimal and practical. Another NCCIH study in 2018 found that massage therapy can provide short-term improvement of knee osteoarthritis symptoms.
When Knee Replacement Surgery Is EffectiveAccording to the American Academy of Orthopaedic Surgeons, 600,000 knee replacement surgeries are performed in the U.S. every year. The first knee replacement surgeries were performed in 1968.
“Knee replacement is a highly effective treatment for end-stage knee arthritis that has failed conservative management,” Chen says. “All bony surfaces are resurfaced with implants made of a combination of metal and plastic. Partial knee replacement is a good option for those who have arthritis isolated to one of the three compartments of the knee.”
Christine Bush Clow, 67, a writer and college instructor in Center Valley, Pa., had osteoarthritis in both knees. “My knees had been going downhill a full 10 years before my knee replacement,” she says. She tried tai chi and physical therapy, but neither helped with her knee pain.
Clow tried several things to relieve her pain. “Meditation helped me to deal with the pain, but did not relieve it,” she says. She had cortisone and Synvisc injections (hyaluronic acid, to help cushion and lubricate joints). While the shots gave her short-term pain relief, because she had experienced rapid deterioration in her knees and almost ended up in a wheelchair and on oxycodone pain medication, she opted for knee replacement surgery in both knees at 62.
Is Knee Replacement Surgery for You?How can you determine whether you need knee replacement surgery?
“Most patients who are appropriate candidates for knee replacement surgery will have failed conservative treatment already, such as physical therapy, weight loss and cortisone or viscosupplementation (joint lubricating) injections,” Chen says. “Patients often decide to proceed with knee replacement surgery when the pain becomes limiting on a daily basis.” He adds that if you have more bad days than good ones due to knee pain, it may be time to consider surgery.
“In general, we try all non-operative treatments as a first line therapy, even if the arthritis, as demonstrated on X-ray or MRI (magnetic resonance imaging scan), is advanced,” Geller says, adding that he also considers quality of life. “When one’s knee pain is getting in the way of work, life, function, sleep, that is when surgery is typically indicated.”
Appropriate candidates for knee replacement are typically 50 and older. In preparation for surgery, “All medical issues — high blood pressure, heart disease, diabetes, obesity, smoking — should be well under control. X-rays should show advanced knee arthritis and conservative treatment — physical therapy, weight loss and other lifestyle changes — should be tried before opting for surgery.”
For more information, see the  American Academy of Orthopaedic Surgeons website. Also, see this list of questions to ask your surgeon about knee replacement.
 By Debbie L. Miller
Debbie L. Miller has been a freelance writer, playwright and actor for more than 25 years. She writes in Brooklyn, N.Y., and won the 2017 Mona Schreiber Prize for Humorous Fiction and Nonfiction.

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By Eraina Davis,

​As a mom of four girls, I don’t get much time to practice self care and wellness, so I welcome opportunities to indulge in quality “me time.” One indulgence is Soothe on-demand massage, which makes a great Mother’s Day gift for any busy mom looking to relax without having to go to a spa.
The joys of mothering are endless, but it isn’t always conducive to getting enough sleep, as all parents know. According to the National Sleep Foundation, adults need between 7-9 hours of sleep per night. Massage therapy is perfect for moms who are losing sleep feel refreshed and energized, in a holistic way.
In addition to helping with exhaustion, massage therapy has many health benefits:
it relieves tension and soreness in your muscles, if you’ve been sitting all day or working out intensely;
it increases blood circulation which can increase your energy and focus, while at the same time promoting relaxation;
and, if you suffer from depression or anxiety, massage therapy may help alleviate these symptoms, according to studies