As an athlete, you can derive significant health and performance benefits from receiving regular sports massage therapy. Sports massage therapy is a form of massage therapy that helps athletes recover from or avoid sports-related injuries, and typically utilizes more vigorous forms of massage to facilitate muscle healing or relaxation. Sports massage therapy should be performed before and after a competition to prevent injuries and loss of mobility and maximize the life of your sporting career.
Physical Benefits
According to SportsInjuryClinic.net, the physical benefits of sports massage therapy include the following: improved blood flow and nutrient delivery to your muscles, efficient clearing of harmful metabolic byproducts, tension reduction in your fascia, reduction of your scar tissue, improved tissue elasticity and improvements in your tissue's ability to absorb nutrients, also known as micro-circulation.
The physical benefits of sports massage therapy are important for all athletes, especially those engaged in sports where physical contact and bruising are likely, such as football, rugby or ice hockey. Endurance athletes also are excellent candidates for sports massage therapy, as the long training hours and the nature of competitive endurance activities, such as running, cycling and cross-country skiing, place considerable strain on your musculoskeletal system. Sports massage therapy helps relieve stress on your joints, ligaments, tendons and muscles.
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Physiological Benefits
The principle physiological benefits of sports massage therapy include pain reduction and relaxation; two important benefits that can keep you healthy and competitive over time. Sports-related pain can result from a muscle strain, a contusion or bruise or excessive use of a muscle. Overuse of a muscle or muscle group may result in delayed onset muscle soreness (DOMS), a phenomenon that's long been associated with increased physical exertion, according to Len Kravitz, Ph.D., an exercise scientist at the University of New Mexico.
A 2005 study published in the "Journal of Athletic Training," concludes that massage therapy is effective at alleviating DOMS by approximately 30 percent and reducing swelling, but it has no effects on muscle function. Muscle relaxation is another important physiological benefit of sports massage therapy. Muscles relax when they're exposed to heat, receive increased blood circulation and are stretched appropriately; all common results of an effective sports massage therapy session. A reflex relaxation also is caused when your mechanoreceptors--tiny sensory receptors that respond to pressure or changes in tissue length--are stimulated during massage.
Psychological Benefits
The psychological benefits of sports massage include a reduction in your approach anxiety, enhanced feelings of invigoration and rejuvenation and an increased awareness of your mind-body connection, according to SportsMassageTherapy.info. Approach anxiety, which is the anxiety you feel about an upcoming match or event, is a common part of sports participation.
A massage therapist skilled in the art of sports massage will know what techniques to use to help counter your anxiety. The simple act of having your body worked on can give you a psychological edge that reduces your anxiety. After you've received a sports massage, it's likely that you'll feel a little sore, but you'll also feel invigorated and refreshed, ready to compete again at your highest level. The restorative effects of massage therapy and the corresponding psychological benefits are crucial for your continued athletic success. So too is an awareness of your mind-body connection, which massage therapy supports. Massage therapy can provide you with an awareness of your body that few other therapeutic modalities can match.
Read more: http://www.livestrong.com/article/115532-benefits-sports-massage-therapy/#ixzz1ABsBexFh
Wednesday, January 5, 2011
Saturday, November 6, 2010
A Simple Massage Could Keep you From Getting Sick
Here is a great article I came across while doing my daily internet browsing. It seems like everyone is sick at the moment so I was happy to read about the positive effects massage can have on the immune system!
(NaturalNews) Massages are a great way to release tension and stress and promote relaxation. But a new study published in the Journal of Alternative and Complementary Medicine has revealed for the first time that massages also provide a measurable, therapeutic benefit to the immune system as well.
Dr. Mark Rapaport and his team of researchers from Cedars-Sinai Medical Center in Los Angeles, Calif., evaluated 53 people, 29 of which received 45-minute Swedish massages--one of the most common forms of massage used in the U.S.--and 24 who received gentler, light touch massages. Researchers took blood samples at intervals before and after the massages and found that those who received even just one Swedish massage experienced significant, positive changes in blood composition.
"This research indicates that massage doesn't only feel good, it also may be good for you," explained Dr. Rapaport in a press release. "People often seek out massage as part of a healthy lifestyle but there hasn't been much physiological proof of the body's heightened immune response following massage until now."
Besides experiencing a significant increase in lymphocytes, the white cells in the body that help fight and prevent disease, the Swedish massage group experienced lower cortisol levels as well. Cortisol is the hormone released by the adrenal gland in response to stress.
The Swedish massage group also experienced a decrease in arginine vasopressin, a hormone linked with aggressive behavior.
"European-style massage is often used to treat back pain, sleep disorders, and other stress-related disorders," explain Bradley J. Willcox, D. Craig Willcox and Makoto Suzuki in their book The Okinawa Program: How the World's Longest-Lived People Achieve Everlasting Health.
(NaturalNews) Massages are a great way to release tension and stress and promote relaxation. But a new study published in the Journal of Alternative and Complementary Medicine has revealed for the first time that massages also provide a measurable, therapeutic benefit to the immune system as well.
Dr. Mark Rapaport and his team of researchers from Cedars-Sinai Medical Center in Los Angeles, Calif., evaluated 53 people, 29 of which received 45-minute Swedish massages--one of the most common forms of massage used in the U.S.--and 24 who received gentler, light touch massages. Researchers took blood samples at intervals before and after the massages and found that those who received even just one Swedish massage experienced significant, positive changes in blood composition.
"This research indicates that massage doesn't only feel good, it also may be good for you," explained Dr. Rapaport in a press release. "People often seek out massage as part of a healthy lifestyle but there hasn't been much physiological proof of the body's heightened immune response following massage until now."
Besides experiencing a significant increase in lymphocytes, the white cells in the body that help fight and prevent disease, the Swedish massage group experienced lower cortisol levels as well. Cortisol is the hormone released by the adrenal gland in response to stress.
The Swedish massage group also experienced a decrease in arginine vasopressin, a hormone linked with aggressive behavior.
"European-style massage is often used to treat back pain, sleep disorders, and other stress-related disorders," explain Bradley J. Willcox, D. Craig Willcox and Makoto Suzuki in their book The Okinawa Program: How the World's Longest-Lived People Achieve Everlasting Health.
Sunday, October 17, 2010
Chocolate-Pumpkin Tart Recipe
It's my favorite time of year! With pumpkins, fall colors, crisp weather and all the wonders that the season has to offer I thought I would share a delicious pumpkin treat. This was found on marthastewart.com
Ingredients
Serves 10
* 20 chocolate wafer cookies
* 2 tablespoons sugar
* 3 tablespoons unsalted butter, melted, plus more for pan
* 4 ounces semisweet chocolate, melted
* 1 1/2 cups cooled Sugar-Pumpkin Puree or canned pure pumpkin puree
* 1 large egg
* 1/2 cup heavy cream
* 1/4 cup packed light-brown sugar
* 1/4 cup pure maple syrup
* 1/2 teaspoon pumpkin-pie spice
* 1/4 teaspoon salt
Directions
1. Preheat oven to 350 degrees. In a food processor, pulse cookies and sugar until finely ground. Add butter; pulse until crumbs are moistened. Using the bottom of a dry measuring cup, press crumbs into bottom (but not sides) of a 9-inch removable-bottom tart pan. Place tart pan on a rimmed baking sheet; bake until set, about 12 minutes.
2. Pour chocolate onto warm crust; spread with a spatula. Freeze until chocolate is firm, about 5 minutes. Brush sides of tart pan with butter; set aside.
3. In a bowl, whisk together pumpkin, egg, cream, sugar, maple syrup, pumpkin-pie spice, and salt. Pour filling into prepared crust; bake on a rimmed baking sheet until set, 45 to 50 minutes. Cool 1 hour at room temperature; refrigerate 1 hour (or up to 1 day).
4. Unmold tart (if sides stick, gently loosen with a knife). With two thin metal spatulas, transfer to a platter.
Ingredients
Serves 10
* 20 chocolate wafer cookies
* 2 tablespoons sugar
* 3 tablespoons unsalted butter, melted, plus more for pan
* 4 ounces semisweet chocolate, melted
* 1 1/2 cups cooled Sugar-Pumpkin Puree or canned pure pumpkin puree
* 1 large egg
* 1/2 cup heavy cream
* 1/4 cup packed light-brown sugar
* 1/4 cup pure maple syrup
* 1/2 teaspoon pumpkin-pie spice
* 1/4 teaspoon salt
Directions
1. Preheat oven to 350 degrees. In a food processor, pulse cookies and sugar until finely ground. Add butter; pulse until crumbs are moistened. Using the bottom of a dry measuring cup, press crumbs into bottom (but not sides) of a 9-inch removable-bottom tart pan. Place tart pan on a rimmed baking sheet; bake until set, about 12 minutes.
2. Pour chocolate onto warm crust; spread with a spatula. Freeze until chocolate is firm, about 5 minutes. Brush sides of tart pan with butter; set aside.
3. In a bowl, whisk together pumpkin, egg, cream, sugar, maple syrup, pumpkin-pie spice, and salt. Pour filling into prepared crust; bake on a rimmed baking sheet until set, 45 to 50 minutes. Cool 1 hour at room temperature; refrigerate 1 hour (or up to 1 day).
4. Unmold tart (if sides stick, gently loosen with a knife). With two thin metal spatulas, transfer to a platter.
Sunday, October 10, 2010
Light Pressure Massage is most beneficial for overall well-being.
Exciting news for the entire spa industry! When the New York Times runs an article about a new study showing that “a single session of massage caused biological changes,” it is time for our industry to celebrate!
Here is the scoop. Researchers, from a division of the National Institute of Health, conducted a study at Cedars-Sinai Medical Center in Los Angeles in which one group of adults was given a deep-tissue massage and another group was given a light massage. Blood samples were taken before and after these 45-minute massage. The participants who received the deep-tissue massage displayed (among other favorable results) decreasing levels of the stress hormone cortisol and an increase in white blood cells, an essential part of the immune system. Those who received the lighter massage had an even greater decrease in cortisol and increase in white blood cells, as well as an increase in oxytocin, a hormone associated with contentment. The study was published in The Journal of Alternative and Complementary Medicine.
I found it amusing that the article mentioned the researchers’ reactions to the results as “a surprise.” Well…it’s certainly not a surprise to any of us in the industry, nor to most people who have had a massage and felt the physiological effects.
Kudos to the National Institute of Health for conducting this study. Now, if they could just relate this to the fact that, according to the U.S. Centers for Disease Control and Prevention, stress helps account for two-thirds of family doctor visits (other studies show the percentage even higher), we would no doubt have people lining up outside of our doors to receive massages!
We found this facinating article through Spafinder.
Here is the scoop. Researchers, from a division of the National Institute of Health, conducted a study at Cedars-Sinai Medical Center in Los Angeles in which one group of adults was given a deep-tissue massage and another group was given a light massage. Blood samples were taken before and after these 45-minute massage. The participants who received the deep-tissue massage displayed (among other favorable results) decreasing levels of the stress hormone cortisol and an increase in white blood cells, an essential part of the immune system. Those who received the lighter massage had an even greater decrease in cortisol and increase in white blood cells, as well as an increase in oxytocin, a hormone associated with contentment. The study was published in The Journal of Alternative and Complementary Medicine.
I found it amusing that the article mentioned the researchers’ reactions to the results as “a surprise.” Well…it’s certainly not a surprise to any of us in the industry, nor to most people who have had a massage and felt the physiological effects.
Kudos to the National Institute of Health for conducting this study. Now, if they could just relate this to the fact that, according to the U.S. Centers for Disease Control and Prevention, stress helps account for two-thirds of family doctor visits (other studies show the percentage even higher), we would no doubt have people lining up outside of our doors to receive massages!
We found this facinating article through Spafinder.
Saturday, October 2, 2010
Sunday, September 5, 2010
Dispelling Myths of Pregnancy Massage: 5 Common Myths About Pregnancy Massage
Here at Elements in Fountain Valley/Huntington Beach we are very excited to begin our "Belly Friendly" program. With the Belly Friendly program we are initiating a Prenatal Massage Menu that will cater specifically to our mom-to-be clients. Along with our specialized prenatal massage menu we are offering 3 products for purchase that help prevent stretch marks, breast sagging and relieve weary legs and feet. For more information about the products and Belly Friendly Menu please call our studio at (714)965-2700.
As our excitement built we began doing a lot of research on prenatal massage. Here is an article we found (expectantmothersguide.com) that sums up some myths for prenatal massage.
Myth #1: I can't receive a massage during my first trimester because it may cause a miscarriage.
Here's the Fact: You absolutely can receive a massage anytime during your pregnancy, even during labor and especially post partum. You can even receive deep tissue, except for the abdominal muscles. There is no physiological reason to skip massage in the first trimester. Some day-spas will refuse to see a woman in her early pregnancy simply because the statistical chance of her miscarrying is greater and they wish to avoid any liability the woman may, in her distress, place on them. At this state, however, the uterus is still only the size of a plum and therefore protected by the bony structure of the pelvic cavity. Massage produces endorphins, lowers catecholamine (stress hormones) and can lower blood pressure. This is reason enough to schedule a massage during the first trimester. Begin your pregnancy with a happy and healthy mind and body!
Myth #2: Massaging my feet will send me into labor.
Here's the Fact: Absolutely untrue. If this were the case, women all over the world would go into preterm labor from simply putting on socks! While it is believed that acupressure points on the ankle, feet, shin and hands can bring on labor, it must be specific work with the set intention of stimulating the uterus, not just simply massaging the feet to relieve swelling and joint pain. A trained pregnancy massage therapist knows these points and would work specifically and accurately, very close to the due date and/or during labor to stimulate uterine contractions. Pregnant women need their feet massaged! Gentle Swedish massage helps tremendously with edema and joint pain and is safe for all women who have not had or are having pre-term labor.
Myth #3: I really miss sleeping face down. Sidelying position won't be as relaxing.
Here's the Fact: Actually, sidelying position is just as comfortable if not more due to the special ergonomic cushions that allow your spine to be in perfect position to relax all your back muscles. If you receive a massage face down, even with table holes or pillows, your low back is still compressed and does not receive the appropriate massage. (After all, aren't you primarily coming in for a massage to relieve back pain?) The hole is never one-size-fits-all, so you will either hang through and strain your uterine ligaments or it will cause pressure on the sides of your belly.
Myth #4: I can't receive deep tissue massage.
Here's the Fact: As a fetus grows in utero, the woman's muscular and skeletal systems instinctively adjust to her new center of gravity. The muscles used to keep you upright need to work harder, therefore creating adhesions that are most successfully relieved through deep tissue massage. You may have heard that "toxins" are released into the body when you receive a massage (especially a deep tissue massage). This is true in the fact that waste products are released from the tissue, but it is minimal and does not cause harm to the mother or the baby. The certified prenatal massage therapists are specifically trained to administer the appropriate deep tissue massage to the muscle groups that need attention.
Myth #5: It's best to wait to get a massage towards the end when I feel really uncomfortable.
Here's the Fact: Why? By the time you feel really miserable, it will take several sessions to unwind. Stay on top of your discomfort and start receiving massage as a part of your prenatal wellness now! You may be surprised to know that your developing baby benefits from prenatal massage as well. Research shows that pregnant women experienced reduced anxiety, improved mood, reduced back pain, and increase sleep after receiving massage.[1] The massaged women had fewer complications in labor and fewer premature babies. While research is ongoing in this area, it may be that massage is effective in lowering the stress-related hormone cortisol, which is one indicator of premature babies. There is belief that maternal stress on the fetus actually changes the way the baby's brain is developed. Studies show that expectant moms with high stress levels have aggressive, emotionally underdeveloped children, whereas moms who actively work to decrease their stress have babies who are easily calmed and children who socialize well with others.[2] Since massage therapy is one way to reduce stress, one could conclude that prenatal massage can have a positive effect on the development of your baby. We often hear our clients say their babies are low-key and easily soothed, leading us to coin the phrase, "massage babies are mellow babies."[3]
BONUS MYTH BUSTER: Most women don't realize you can receive massage within days or weeks after birth. Post Partum massage helps with milk production, alleviates muscle strain due to labor and delivery, balances hormones which can help decrease the onset of post partum depression, reduces fatigue and facilitates a speedy recovery.
Note: Certain conditions may require your doctor/midwife's approval before you receive massage. These include: undiagnosed pregnancy induced hypertension, previous pre-term labor, severe (pitting) edema, or other conditions your doctor deems "high-risk".
As our excitement built we began doing a lot of research on prenatal massage. Here is an article we found (expectantmothersguide.com) that sums up some myths for prenatal massage.
Myth #1: I can't receive a massage during my first trimester because it may cause a miscarriage.
Here's the Fact: You absolutely can receive a massage anytime during your pregnancy, even during labor and especially post partum. You can even receive deep tissue, except for the abdominal muscles. There is no physiological reason to skip massage in the first trimester. Some day-spas will refuse to see a woman in her early pregnancy simply because the statistical chance of her miscarrying is greater and they wish to avoid any liability the woman may, in her distress, place on them. At this state, however, the uterus is still only the size of a plum and therefore protected by the bony structure of the pelvic cavity. Massage produces endorphins, lowers catecholamine (stress hormones) and can lower blood pressure. This is reason enough to schedule a massage during the first trimester. Begin your pregnancy with a happy and healthy mind and body!
Myth #2: Massaging my feet will send me into labor.
Here's the Fact: Absolutely untrue. If this were the case, women all over the world would go into preterm labor from simply putting on socks! While it is believed that acupressure points on the ankle, feet, shin and hands can bring on labor, it must be specific work with the set intention of stimulating the uterus, not just simply massaging the feet to relieve swelling and joint pain. A trained pregnancy massage therapist knows these points and would work specifically and accurately, very close to the due date and/or during labor to stimulate uterine contractions. Pregnant women need their feet massaged! Gentle Swedish massage helps tremendously with edema and joint pain and is safe for all women who have not had or are having pre-term labor.
Myth #3: I really miss sleeping face down. Sidelying position won't be as relaxing.
Here's the Fact: Actually, sidelying position is just as comfortable if not more due to the special ergonomic cushions that allow your spine to be in perfect position to relax all your back muscles. If you receive a massage face down, even with table holes or pillows, your low back is still compressed and does not receive the appropriate massage. (After all, aren't you primarily coming in for a massage to relieve back pain?) The hole is never one-size-fits-all, so you will either hang through and strain your uterine ligaments or it will cause pressure on the sides of your belly.
Myth #4: I can't receive deep tissue massage.
Here's the Fact: As a fetus grows in utero, the woman's muscular and skeletal systems instinctively adjust to her new center of gravity. The muscles used to keep you upright need to work harder, therefore creating adhesions that are most successfully relieved through deep tissue massage. You may have heard that "toxins" are released into the body when you receive a massage (especially a deep tissue massage). This is true in the fact that waste products are released from the tissue, but it is minimal and does not cause harm to the mother or the baby. The certified prenatal massage therapists are specifically trained to administer the appropriate deep tissue massage to the muscle groups that need attention.
Myth #5: It's best to wait to get a massage towards the end when I feel really uncomfortable.
Here's the Fact: Why? By the time you feel really miserable, it will take several sessions to unwind. Stay on top of your discomfort and start receiving massage as a part of your prenatal wellness now! You may be surprised to know that your developing baby benefits from prenatal massage as well. Research shows that pregnant women experienced reduced anxiety, improved mood, reduced back pain, and increase sleep after receiving massage.[1] The massaged women had fewer complications in labor and fewer premature babies. While research is ongoing in this area, it may be that massage is effective in lowering the stress-related hormone cortisol, which is one indicator of premature babies. There is belief that maternal stress on the fetus actually changes the way the baby's brain is developed. Studies show that expectant moms with high stress levels have aggressive, emotionally underdeveloped children, whereas moms who actively work to decrease their stress have babies who are easily calmed and children who socialize well with others.[2] Since massage therapy is one way to reduce stress, one could conclude that prenatal massage can have a positive effect on the development of your baby. We often hear our clients say their babies are low-key and easily soothed, leading us to coin the phrase, "massage babies are mellow babies."[3]
BONUS MYTH BUSTER: Most women don't realize you can receive massage within days or weeks after birth. Post Partum massage helps with milk production, alleviates muscle strain due to labor and delivery, balances hormones which can help decrease the onset of post partum depression, reduces fatigue and facilitates a speedy recovery.
Note: Certain conditions may require your doctor/midwife's approval before you receive massage. These include: undiagnosed pregnancy induced hypertension, previous pre-term labor, severe (pitting) edema, or other conditions your doctor deems "high-risk".
13 Healthy Habits to Improve Your Life
Simple steps to ensure a healthy living. This was found on WebMD, simplified here:
Healthy Habit No. 1: Eat Breakfast Every Morning
Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.
Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet
The AHA recommends a serving of fish two times per week.
Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.
Healthy Habit No. 3: Get Enough Sleep
This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don't get the minimum amount of shuteye needed to stay alert.
Healthy Habit No. 4: Make Social Connections
Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.
Healthy Habit No. 5: Exercise for Better Health
We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don't do it. According to the CDC, more than 60% of Americans do not get regular exercise.
Healthy Habit No. 6: Practice Good Dental Hygiene
Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities -- along with exercise and quitting smoking -- that could extend life span.
Healthy Habit No. 7: Take Up a Hobby
Since they are relaxing activities, hobbies are usually enjoyable. Some people find joy in craftwork, bird watching, sports, going to flea markets, walking in the park, or playing cards. The joy may help people live healthier and recover better from illness. For one thing, taking part in hobbies can burn calories, more so than just sitting in front of the TV.
Healthy Habit No. 8: Protect Your Skin
Our skin starts to age as soon as we are born and, according to the American Academy of Dermatology (AAD), the best way to protect it and look younger is to stay out of the sun. The sun has harmful ultraviolet (UV) rays that can cause wrinkles, dryness, and age spots. Overexposure can cause sunburn, skin texture changes, dilated blood vessels, and skin cancers.
Healthy Habit No. 9: Snack the Healthy Way
The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health.
Healthy Habit No. 10: Drink Water
The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.
Healthy Habit No. 11: Drink Tea
"Decaffeinated tea is better," says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain. There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive.
Healthy Habit No. 12: Take a Daily Walk
We already mentioned the merits of exercise in habit No. 5. Now, here's a tip on how to incorporate physical activity into your daily life: WALK. We're not talking about taking the time out of your busy schedule to work out -- that's important, too -- but infusing life- and limb-saving movement into your waking hours.
Healthy Habit No. 13: Massage
Ok, we may have added this healthy habit ourselves but there are so many positive benefits from massage to help you live a healthy life. With a monthly or even weekly massage you can give yourself relief from all the tension that hangs on you like a wet blanket. Take time out for yourself on a regular basis and you'll notice a happier way of life!
Healthy Habit No. 1: Eat Breakfast Every Morning
Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.
Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet
The AHA recommends a serving of fish two times per week.
Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.
Healthy Habit No. 3: Get Enough Sleep
This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don't get the minimum amount of shuteye needed to stay alert.
Healthy Habit No. 4: Make Social Connections
Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.
Healthy Habit No. 5: Exercise for Better Health
We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don't do it. According to the CDC, more than 60% of Americans do not get regular exercise.
Healthy Habit No. 6: Practice Good Dental Hygiene
Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities -- along with exercise and quitting smoking -- that could extend life span.
Healthy Habit No. 7: Take Up a Hobby
Since they are relaxing activities, hobbies are usually enjoyable. Some people find joy in craftwork, bird watching, sports, going to flea markets, walking in the park, or playing cards. The joy may help people live healthier and recover better from illness. For one thing, taking part in hobbies can burn calories, more so than just sitting in front of the TV.
Healthy Habit No. 8: Protect Your Skin
Our skin starts to age as soon as we are born and, according to the American Academy of Dermatology (AAD), the best way to protect it and look younger is to stay out of the sun. The sun has harmful ultraviolet (UV) rays that can cause wrinkles, dryness, and age spots. Overexposure can cause sunburn, skin texture changes, dilated blood vessels, and skin cancers.
Healthy Habit No. 9: Snack the Healthy Way
The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health.
Healthy Habit No. 10: Drink Water
The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.
Healthy Habit No. 11: Drink Tea
"Decaffeinated tea is better," says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain. There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive.
Healthy Habit No. 12: Take a Daily Walk
We already mentioned the merits of exercise in habit No. 5. Now, here's a tip on how to incorporate physical activity into your daily life: WALK. We're not talking about taking the time out of your busy schedule to work out -- that's important, too -- but infusing life- and limb-saving movement into your waking hours.
Healthy Habit No. 13: Massage
Ok, we may have added this healthy habit ourselves but there are so many positive benefits from massage to help you live a healthy life. With a monthly or even weekly massage you can give yourself relief from all the tension that hangs on you like a wet blanket. Take time out for yourself on a regular basis and you'll notice a happier way of life!
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