No More Excuses

  

qikspa get fit

All that stands between your determination and your goals are your excuses. This time, don't give up on your goal to get a healthier, more-fit body. Here are a few tips to reach your goals.

Pick the right diet for you and stick to it for the rest of your life. Don't think about it as a diet but as a way of life. If you are overweight, probably you've been eaten too much of the wrong foods for too long. While it's true that you might be overweight due to a disease or the wrong diet, there's a way to fix this. Many people think that what they have been eaten since they were very young is healthy because they are not ill at the present time.
However, some foods contribute with empty calories, in other words, they don't offer the nutrients your body needs, but they do contribute with the necessary calories to keep functioning. These foods with no nutrients must be eliminated from your shelves, refrigerator and shopping lists forever, not during the time of diet. It's a mistake to think that after dieting, you are going to stuff yourself with chips, hamburgers and sweets.
While you can still have unhealthy foods from time to time as a guilty pleasure, they must remain as that, just a guilty pleasure and under no circumstances must be the core of your daily diet. Why? Because those are bad habits and you will gain weight back again, plus they silently damage your health in terms of cholesterol, blood pressure, insulin intake, which can potentially lead to diseases.
Willpower isn't voluntary, but necessary. If this is not your strong suit, you need to drum it up. This can only come from you. You cannot buy or get it from anybody. Every time you are tempted to slack off or quit, or are simply discouraged, you have to shake off what you want at that moment and focus on your long-term goal and think of how that would obstruct it. Then start over with proper attitude which values your goals of good health and an admirable physique over a temptation of having something tasty for 10 seconds in your mouth. Remember that it takes 21 days to create a habit, then everything will be easier. However, it only takes one day to break a habit.
Eat to to keep for being hungry, not to satisfy it. Many people make the mistake of becoming really hungry before eating. This is reason number for overeating and eating the wrong things such as fast foods, over-salted, over-sugared, and processed foods. The solution is to eat often enough to keep you from getting hungry - five or six times a day.
Follow one simple rule every time you eat. Nutritious meals, smaller than the combined volume of your two fists, should be seen as a fuel to whatever activity you are going to do next. That way you can measure how much food you should eat at one sitting. You shouldn't have to waste your time counting calories, just know what type of food and the quantity of it that you have to eat.

 

How to Protect Your Lips

  

How to Protect Your Lips

Fresh and soft lips are intrinsic to a sensual woman. With the dramatic changes of temperature or after being exposed to the Sun, lips tend to dry up more than usual.

Lips are constantly exposed to external agents such as wind, cold and heat, and they are in contact with the drinks and food we have. Therefore, you must pay attention to everything that can damage them.
The external skin that covers the lips is extremely delicate and it needs special care to avoid bothersome cracked or splitting lips.
Dried lips reflect the lack of moist in the skin that covers them since it lacks certain glands responsible for producing sweat, melanin and keratin. Therefore, the skin is unprotected and can easily get infections if its under bad conditions due to a lack of hydration.
When you want to relieve the pain and irritation, the most obvious solution is to lick your lips. However, this makes it worse since saliva evaporates quickly, dehydrating the lips. In this case, the best option is to apply lip balm since skin cannot repair itself without moisture.
Dehydrated lips, however, can also be caused by dehydration of your body. In this case, the best option is to eight drink eight glass of water of day, even during winter.
Other factors include vitamins A and E deficiencies, tobacco, aging and movements we make with our lips.
If your lips are cracked, chapped or colorless, you must exfoliate them. Remember that no treatment will be effective if you haven't eliminated the dirt and dead cells that are on the skin. The same happens with the lips that require an adequate peeling.
Be aware that many skin care products, including lip-gloss and lipstick, can cause irritation. To test if this is the reason, try going without your lipstick or lipgloss for a few days and check if there are any changes on your lips.

 

Benefits of Running

  

Benefits of Running

With all the benefits running brings to the human body and mind, it seems striking why we are not all out in the streets doing exercise. Yes, it takes determination to leave home to literally put your body under stress doing a monotonous activity, but its advantages for us are so amazing, maybe this article will encourage to put your running shoes on.

1. Healthy heart. Running can bring many benefits to your heart. When you run regularly, your circulation improves and the constant activity reduces the risk of a heart attack, high blood pressure and stroke.
2. Weight loss. Strict diets without exercise can be frustrating, specially to keep losing weight after the first couple of weeks and to keep the weight off once the target weight is accomplished. Therefore, running is your ideal ally when you want to get rid of those extra kilos. Indeed, the average runner burns 1,000 calories an hour during a training session. That is 1,000 calories of food you can enjoy in your balanced diet so you don't starve yourself or 1,000 calories that will your body will burn from stored fat.
3. Mental health. Running lifts your mood and helps you build self-confidence, specially once you achieve your target weight. Also, it gives you a sense of self-reliance that you can achieve anything you want.
4. Sleep. Studies show that runners have less trouble to sleep at night and manage to sleep longer.
5. Stress. Running gives you a sense of power and control over yourself that helps you cope with stressful situations and irritations of everyday life.
6. Happiness. Have you ever heard that running makes you high? Actually, many long-distance runners experience frequent rushes of endorphin release - hormones that have a motivational effect. Sometimes runners feel relaxed or at peace after exercising, but some even feel euphoric. What is clear is that running does have an effect on your mood: running can help you improve your patience, humour, patience and make you good tempered and easy-going. One way or another, endorphins engendered by exercise mean that runners are happier than people who don't exercise.
7. Anxiety. Generally, runners have a lower level of anxiety than those who don't run. Regular exercise reduces the activity of the serotonin receptors in the brain which regulate mood. Since these receptors are less sensitive to any stimulus, the levels of anxiety decrease as well.
8. You can boost your mental functions by running as the activity increases blood flow to the brain and helps it receive oxygen and nutrients, so it works more effectively.

 

Make Your Hair Shine

  

Make Your Hair Shine

A soft shiny look makes your hair look healthy and fabulous. If you are looking to get a shiny hair, you can achieve it in a simple way with homemade masks. You can find many masks you can apply to your hair below:

Avocado Mask
Avocado is a very nourishing fruit for your hair, which is important to make get a shiny hair. Grind one or two avocados, according to the length of your hair, and crush it until you get a thick paste. Apply the mixture to your hair from the roots to the ends and let it work from 20 to 30 minutes. Then rinse your hair like you normally do.
Egg and olive oil Mask
This mask works for every kind of hair. Use two or three eggs, according to the length of your hair, mix it with two or three olive oil spoons - only use one spoon of olive oil if you have greasy hair. Apply it on your hair from the roots to the ends of your hair. Let it sit for 30 minutes and then wash your hair with regular shampoo and let it dry.
Lemon juice
A mask made of lemon juice is perfect for women with blonde hair. After washing your hair like you normally do, pour lemon juice with a glass of water over your hair.
Apple Vinegar
A mask made of apple cider vinegar is ideal for women with greasy hair. After washing your hair with shampoo and rinsing with water, wash your hair again with a cup of apple cider vinegar and a liter of water.

 

Hairstyles that never go out of style

  

Hairstyles that never go out of style

Your is the first feature that catches others' eye. That is why choosing the right hairstyle is ideal to highlight your attributes. But a hairstyle is used in more ways than just to highlight your beauty, it's also a way to express yourself, your personality and your style. If you are not sure, what to get, opt for a classic hairstyle. There are a some simple haircuts that are timeless.

When you get a haircut, you want to get something that suits you while it's not too dull and not too funky, but a good compromise. If you need some guidance and want to play it safe, here are some hairstyles for women that never out of style:
Pixie dust
For those women that like having short hair, pixie dust is the right haircut for you. This side-swept pixie cut looks best when you put in some spray to give your hair some texture before using a flat brush to blow-dry. This a very sweet, cute and comfortable look that never goes out of style.
Blunt Sophistication
To achieve this look, you just need to add bold bangs to either wavy or pin-straight hair. This is a very glamorous look that will make you look very sophisticated.
Voluminous Wave
Having big, voluminous waves cascading down to you chest brings out your feminine and sexy side. It is a very popular look in Hollywood and it will remain so for a very long time.
Regal Locks
If you let the edges of your hair curl inwards, you'll look fabulous and classy, just like the Duchess of Cambridge, who is known for her hairstyle with beautiful waves and face-framing layers. This look suits women of all ages and you can always give it your own personal touch.
Sleek and straight
This is a very popular hairstyle that suits women of all walks of life and it's perfect for either a night out or just a casual date. It's very easy and all it takes to achieve it, unless you were born with naturally straight hair, is a hair straightener. It doesn't take much effort to make it look perfect unless your hair is too curly. This is a failsafe classic hairstyle and it goes with nearly every outfit. Whether you are a teenager or a middle-ages woman, this hairstyle is timeless.
Wild Glam
Playing with your natural look is the best way to maximise a chic a look. For instance, if you have curly hair, you can make the most of them and make these curls look voluminous, glamorous, wild and sexy. Long curly hair is fashionable and absolutely stunning. This is a sexy look that will never go out of style.
Wind Tousled
This consists in leaving your long layered locks all tousled in a tasteful way. The best way to achieve this look is to straighten slightly and then let your natural locks be. To make this look amazing, add a few highlights or lowlights. This look was made famous by Jennifer Aniston's portrayal of “Rachel” in Friends.
Off to the Beach
This look consists of slightly wave locks that begin a few inches down from the roots and then twist and turn in a lovely manner. To achieve this look, you have to run a quick comb through your hair before it begins to dry. That way the moisture will pull the hair up into larger waves that give you a soft beachy look. This is a very nice, fresh, natural look that always looks good.
Bob Frames
Although shorter hair is somewhat more difficult to style as there's length of hair to play with, if you have it cut in a short bob, pair it with soft blunt bangs that gracefully frame the face. Make it more stylish by slightly curling the end inwards.
Add the Bangs
Bangs can make you look fabulous but they are not for everyone. In fact, they most suitable for people with a heart or oval-shaped face, as they beautifully frame the features in the right way. Bangs are also perfect if you have a long forehead and you would like to make it less visible. It does not take much to get a fabulous look with bangs. All you have to do is blow-dry your hair with a large round brush and then roll in the ends.

 

The types of waxing you can get in salons

  

The types of waxing you can get in salons

Waxing is fast becoming the preferred method to remove unwanted hair by women in certain areas. For many years women were afraid to turn to waxing as it was known to be painful, but as it became more and more popular over the years, many have found it doesn't have to be excessively painful and it keeps your skin looking smooth and attractive. Besides, it gets easier the more times you get it done and it weakens the hair and keeps it from growing for longer than shaving does.

Although some people prefer to do wax themselves, it is recommended to get it done by a specialist at a salon in some cases and if you are doing in certain areas. Before you rush to a spa, however, you should know what types of waxing they offer and what is right for. Each treatment varies depending on the methodology and targeted area.
Cold waxing
Perhaps one of the things that scares of waxing is getting hot wax poured over your skin. Fortunately, if that is what has been detering you from getting a waxing, you are out of excuses. This treatment consists in applying a semi-solid form of wax to strips. Then these wax strips are placed on your skin.
The strips are placed in the skin in a way that goes in the opposite direction of the growth of the hair. By being against the growth of hair, it helps give the wax strips a stronger hold on the skin when they are pulled out.
One of the main advantages of this technique is that it is effective from the first session. This means that you won't need continuous sessions to perceive the difference, and those you can save money on several treatments. Another important advantage, particularly for beginners, is that cold waxing is generally less painful than hot waxing methods.
Hot Waxing
This method is consists in applying hot wax on the body followed by a strip. Once the wax cools down and solidifies, the strip is pulled off and the hair is removed. This is the most widespread form of waxing because of its extremely accurate results when it is applied properly. That is why this form is waxing is the most recommended one for areas like eyebrows. Just like with cold waxing, hot waxing allows you to see instant results after one application and it doesn't require continuous sessions like other forms of hair removals do, namely electrolysis and shaving.
Soft Waxing
Although this method can be used with either hot or cold waxing method, what makes it different is that, as its name suggests, the wax is soft. After applying it on your skin, a muslin cloth is placed on top and left to dry. Then the strip is removed, which also removes the hair at the same time. This method is recommended for large areas like the legs.
Hard Waxing
This method doesn't require any cloth or strip to remove it. The previously melted wax is applied on your skin, and once it solidifies, you can remove it with your fingers. Before booking your appointment, make sure the salon uses the right kind of wax, which should not stick to skin, making removal that much easier.
Specific procedures
Whether they are hold or cold, soft or hard, they are also other specific methods of waxing available in salons that focus on an area of the body, namely bikini waxes, Brazilian waxes, and Hollywood waxes. You can even find waxing procedures designed specifically for men.
A bikini line touch up, as the name suggests, consists in tidying up around the edges. This is perfect for you if you want to keep the natural look but would still like more definition. Therefore, hair is removed from anywhere outside of a modest panty line, hence around the tops of things and any hair above your knickers. Meanwhile, a full bikini line wax involves a more profound waxing around the top and sides of your pube.
The French wax is when most of the hair is taken from around the front and sides, while the middle is left intact. This is suitable for women who want to feel clean of hair without feeling too bare. Although the French wax can done in any shape you want, the most popular one is the landing strip. A tiny triangle and a postage stamp, however, are also popular.
Opt for a Brazilian wax if you want to feel totally smooth and hairless. These method consists in taking the hair off the top and sides of the bikini line and also all the way under and around the back.
When having a Brazilian, you can also ask for whatever shape you like, but a landing strip remains the most popular option, along with the Bermuda triangle, which resembles a traditional bikini line wax but without the fluff on your labia and bum.

 

Top Makeup tips

  

Top Makeup tips

Whether it is a range of colours in your eyeshadow palette, lipsticks, lipgloss, brush, among others, every makeup tool can be used in varied ways and multiple areas on your face. It is smart, practical and economical to use the same product in different ways. Depending on how you use them, you can create wonderful effects and make the most of your features, just like magic. You might be an experienced makeup artist or a beginner using makeup on yourself, you can always learn tips and hacks to make get the effects you want.
Your primer must complement your foundation
Face primers are designed to keep your base in place, make your skin naturally glow and keep your foundation matte. To make make the most of its effect, your primer and foundation should share the same base. Otherwise, they will repel each other and it will make it hard for you to blend them together.
Make Crow's Feet Disappear
Primer can also help minimize the effect of age on the face, particularly the infamous crow's feet. Just dab a little amount of primer around your eyes and it will make those crow's feet less visible.
Right Application For Right Coverage
When you put your foundation on, you have to use the right method to get the effect you want. F you want sheer coverage, you are better off using your fingers to apply foundation. If you prefer full coverage, use a foundation brush instead.
Eye makeup
Use a plastic spoon to apply mascara on your bottom lashes to avoid getting any on the skin under your eyes. This method can also help you to achieve a much thicker coat.
Using a scotch tape eye stencil to guide you when you apply eyeliner and eyeshadow, particularly if the style you are going for is difficult like “cat eye”. This method is also helpful to accomplish an identical look on both eyes.
If you suffer from eye bags, the best way to conceal them is by highlighting the crease and then applying a darker shade to the actual puffy area. To help you bring out your eyes, use highlights. To create this effect, use lighter colours, such as whites, creams and pearls, and apply them to the inner corners, the middle of the eye, and just under your brow bone. The best way to do it is by applying your lightest colours first and then you can start with the darker shades. You can also use a highlighter to give you an instant eye lift. Just draw an arch right above the brow and then blend with your finger. This will make your arch look raised.
Be mindful of your eye shape when you use the colour, shade and style of your eye makeup. Sample as many as you can and when you find the right ones, use them to accentuate the shape of your eyes. If you want to make your eyes look bigger, you might want to get a nude pencil. If you line your waterline with a nude pencil, it will create the illusion that your eyes are bigger than they actually are.
If you want to go for a more natural look, opt for tightlining, which consists in applying your inner liner in between your lashes. This gives the illusion that you are not wearing any makeup while it adds a little bit of colour and definition to your eyes by making the base of your lashes thicker, and therefore, it stands out more.
Lips
Use a small toothbrush to exfoliate your lips; this process will remove flakey skin that is usually made more obvious by lipstick. You can make your own lip exfoliator by mixing sugar, honey and coconut oil and apply to your lips before scrubbing.
If you want to make your lips look larger, opt for outlining your lips just outside of your natural line.
To make your lipstick last longer, hold a tissue over your lips after putting your lipstick on and then apply power over the tissue. This method will create a matte look that will last longer. Alternatively, you can opt for brands that offer 24-hour-long-lasting lipsticks.

 

What makeup to choose depending on the season

  

what makeup

Although colours and styles can vary from one person to the other, there are certain guidelines that are recommended to follow in terms of makeup to make the most of the current season. While you might have already picked the colours and makeup stye in general that best suits, it is advisable to change and try new colours as time passes; remember that your skin will not always be the same and some makeup is more appropriate to certain age groups. Therefore, it is important to update foundation, concealer and colour palette throughout the years.

Winter
If you live in the Northern hemisphere, winter is festive season where bright colours like red are king, so you might want to consider indulging in richer, deeper colours, such as wine, chestnut and dark violets. The same applies if you live in the Southern hemisphere, as your skin is paler during the winter season and the colours of the clothes are lighter, so it becomes rather favourable to make your face look radiant and vibrant with colours full of life.
Don't forget, however, that you most balance this look out. If you choose rich shades for the eyes, opt for a lighter lipstick. Medium to dark jewel tone colours are a great choice for lips, but you need to try different shades to find the one that suits you best. If you have small lips, you might be better off choosing medium berry shades, while darker shades, such as crimson, are more suitable for full lips.
Winter is also the best time of year to wear a bold and sexy red lip shade. You just need to sample different shades to find that is right for you. Try as many as you can as there is an endless array of shades. Just remember that red lipstick has been around for way too long. It is the classic and most feminine lipstick colour out there, so the choices are infinite. Red is also a colour that can be used for many occasions, Whether you are wearing a fancy dress or rocking a black leather jacket, red lipstick can be the final touch of your look.
During the day, you might want to opt for lighter colours, go easy on makeup and wear the classic neutral eye look with a deep brown liner. In the evening, opt for a classic look and use a deep chocolate red paired with a bright gold shadow with a hint of shimmer.
Don't forget to moisturise your lips during this season, as lips teng get chapped with the cold and wind. This helps to make your lips look glossy which is a good look for the season. To boost this effect, apply a shimmery gloss over any darker shade to boost the glam festive look.
This time of year is also good for deep chestnut brownie tones on your eyes, which match really well with any berry or jewel-tone lipsticks. To help brighten up your face, choose charcoal grey and metallic earth shades. When you go out at night, however, you might want to choose darker eye shades.
Spring
When the flowers bloom, it's time for you to renew yourself and create a fresh look with light colours. Choose a champagne pink colour or any other neutral eye shade to get a fresh look. If you would rather opt for a whimsical spring look, you might want to try earth-toned shadows aimed at creating a soft smokey eye and pair with a peachy-pink or nude colour with a hint of pink. Whether you have blue eyes or brown, earth tone shadows are perfect for all eye colours. Use a soft rose colour blush for the cheeks to complete this look and it goes particularly well with light pastel eyeshadow.
Summer
Use of makeup decreases during the hot months as your skin will probably enjoy a nice complexion thanks to UVB rays. Although this tanned look might make you look healthier, you might want to take the necessary precautions as any darkening in the skin is an indication of damage. Make sure you wear sunscreen and protect your skin with the an appropriate foundation.
During summertime, opt for bronzers that give the skin vitality and a healthy glow without the harmful UV effects. Apply powder bronzer with a large dome brush with light strokes to the areas of the face that normally get the most sun exposure, namely the outer cheek area, temples and lower jaw line.
Fall
Emerald green and burgundy eyeshadow are the colours that will best suit you during this season, which is all about warmth and depth of colour. In the daytime, mix these shadows with lighter liquid eyeliners - metallic gold and wine would go really well paired with these shadows. Dark brown/black or true blackliner looks will be best paired with warm eyeshadows shades when you apply your makeup in the evening.

 

Face masks

  

face masks

Whether you need to moisturise your skin, prevent wrinkles, treat acne, lighten spots or remove impurities, there's a facial mask for every beauty concern. Depending on the mask you choose, you'll be able to hydrate your skin, remove excess oils and help improve the appearance of your pores. They are also the best way to help put out impurities. All you need to do is to slap one face mask on for 10 minutes, and you'll instantly feel your skin tightened and toned. After only 10 minutes of having a face mask on, you'll feel instantly pampered; it leaves you with a sense of well-being similar to the one you get after having a massage.

While most skin care regimens require a daily routine, a face mask has visible effects even if you use them only once a week; you can use it more, however, if your skin condition requires it. Contrary to popular beliefs, face masks are not only designed for women, but they men should also make the most of their benefits.
Congested skin
If you suffer from congested skin, and therefore you have clogged pores, a lack of radiance and an uneven skin surface, you should look for masks containing AHAs like glycolic acid and BHAs such as salicylic acid. These two help resurface the skin and clear out pores, so they have the same effect as a manual exfoliation.
Blemished skin
Meanwhile, the answer to blemished skin is clay as it cleans pores, draws out excess oil and brightens up the skin. Masking with a product that contains Bentonite clay helps to remove dirt and minimize excess oils. Clay is also perfect to remove the build-up of dead skin cells that accumulate on our skin. When your pores get clogged with impurities, this contaminant gets pushed down into the pore and there is where bacteria can develop. When that bacteria grows, it leads to blemix, a flurry of breakouts and even giant pimples. That is why you need regular face masks to keep your skin surface clean and your pores unclogged.
Stressed skin
If you suffer from stressed or reddened skin - either due to rosacea, windburn or the aftermath of a skin procedure - you should look for a mask that can soothe your skin, such as oils and fragrance-free easily absorbed formulas. Leave them on overnight for best results.
Ageing skin
If you are suffering from the effects of age and your skin is showing signs of fatigue and a loss of that youthful plumpness, you might want to opt for a rich, hydrating mask that will instantly moisturise your skin. Plant oils and emollients will do the trick.
Dull skin
If your skin is looking dull and lacklustre, get a mask filled with plant enzymes, natural actives and hydration boosters. The same rule applies to dry skin; look for nourishing ingredients such as honey, fatty acids and plant oils and butters.
Masks with tingly mint in the formulation can help stimulate blood circulation and achieve glowing skin. Besides, when your mask dries on your skin and begins to harden, plus the process of removing it causes an expansion in the blood vessels in your skin. This leads to an improvement in skin tone. This process will lead to softer-feeling and smoother-looking skin; besides, it will become apparent that your skin is glowing and you will look more refreshed.
Relaxation
Another reason to apply a face mask is that they can be very relaxing. Whether they are infused with aromas like roses or mint or are fresh and cool to the touch, a face mask can be rather therapeutic. You can create a whole experience out of it with a bit of ambien - like a bath or some candles. It will be an exhilarating sensory experience that will make you feel more relaxed.
Deep cleansing
Only a mask can deeply clean your skin by removing oil, makeup and impurities from the surface of the skin. You can only draw out impurities that dwell beneath the top layers of the epidermis by using a mask. Thanks to masks' detoxifying effects, you can quickly see the results on your skin.
Masks help your overall treatment
Using masks helps all of your other skin care products - such as lotions, serums and nighttime products - work better and be absorbed by your skin quicker and deeper. If you use masks regularly, then your toning, hydrating, and protecting products will all have better results and at a faster pace.

 

Health benefits of a massage

  

Health benefits massage

Even though most people turn to massages to relax and pamper themselves, getting the right can also have surprising health benefits. In fact, massage therapy as a method to improve health is becoming more and more popular. What once was an alternative approach is now becoming much more mainstream.

Massage therapy is based on hands-on techniques designed to increase circulation, relieve tension, reduce stress, relieve anxiety, improve sleep, and promote relaxation from head to toe, among other benefits. If you are tense, need to unwind, have an injury or have extensive muscle/nerve tissue damage, massage therapy might be the right approach for you. Here are some of the benefits of a massage:
It is relaxing
This is the most obvious benefit, but it's still important nonetheless as stress can be very bad for your body and mind. When you are tense or under stress, your body produces unhealthy levels of the stress hormone, cortisol. An excess of this hormone in the body can lead to weight gain, sleeplessness, digestive problems, and headaches. Massage therapy works lowering cortisol levels in the body. Thanks to the therapeutic benefits of a massage, after only one session, the body enters recovery mode. This form of therapy is also known for sparking feelings of relaxation, improved mood, while reducing stress levels.
It reverses the effects of sitting down for too long
According to Aaron Tanasin, a massage practitioner and owner at Paleolife Massage Therapy in Canada, “Most individuals are dealing with some kind of postural stress. More often than not [that stress] tends to manifest in the shoulders and neck.”
Desk workers are more prone to suffer from more advanced forms of postural stress, which manifests itself as pain or weakness in the low back and glutes. These symptoms tend to signify prolonged periods of sitting. Massage, however, can counteract the effects of sitting for too long.
It relieves muscle pain
Massage therapy promotes muscle relaxation by targeting the source of the body's pain via eliminating tense muscles, increasing flexibility, and providing relaxation to the affected muscles and, thus, the whole body. Massage also boosts circulation to the affected or injured muscles, which in turn increases nutrients and oxygen to the damaged tissues. This stimulation of the affected areas reduces effiness stiffness and edema (swelling) in the muscles and joints, at the same time it increases flexibility to help reduce pain.
According to Tanson, massages can help assuage the pain and uneasiness that comes from sore muscles. According to Tanson, “massage increases and improves circulation. Just like rubbing your elbow when you knock it on a table helps to relieve the pain.” Further studies have proved that massage therapy can be very effective to treat chronic back pain.
This form of therapy also releases endorphins, which in turn boost the dopamine and serotonin levels in the body. These hormones benefit the body physically as well as emotionally, hence promoting healing, pain management, and feelings of euphoria; they also work calming the nerves.
It can be used to treat anxiety and depression
Massage therapy can help reduce stress levels, help to treat anxiety and depression, and ultimately, over time it can boost energy levels, reduce pain, and stimulate individuals on physical as well as emotional levels. Research has shown that consistent massage sessions can reduce trigger sources for anxiety, hostility, tension, and depression.
Human touch, in a context that is safe, friendly and professional, can be incredibly therapeutic and relaxing,” says Tanason.
According to a study published in the Journal of the American Academy of Child and Adolescent Psychiatry, patients who were depressed and anxious were much more relaxed and happy after a massage.
It improves sleep patterns
A massage is good to get a restful sleep. “Massage promotes relaxation and sleep in those undergoing chemo or radiation therapy,” stated Lisa Marie de Miranda, registered massage therapist and kinesiologist at Paleolife Massage Therapy.
It boosts immunity
According to a study published in the Journal of Alternative and Complementary Medicine, massage can boost patients' white blood cell count, which is vital for a strong immune system.
It relieves headaches
Rather than relying on pills, next time you get a headache or if you suffer from migraines, it might be worth it to get a massage. “Massage decreases frequency and severity of tension headaches,” says de Miranda.
According to a study from Granada University in Spain, patients with chronic tension headaches perceived changes only after one session of massage therapy.
It Can Help Lower Blood Pressure
Regular massage therapy sessions can have the surprising effect of reducing blood pressure levels, according to recent research. Further studies have shown that a consistent massage program can both systolic (upper number) and diastolic (lower number) blood pressure. In turn, lower blood pressure levels can help to prevent a heart attack, stroke, and/or kidney failure, as well as many other health issues.

 

  
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