Getting a massage is not anly a great way to relax. Find out about the healing powers of touch and how massage therapy may benefit your health as well.

For centuries, medical practitioners have relied on their hands. The “laying on of hands” has been accepted by most cultures as a powerful healing tool. A massage can ease back or muscle tension. Or it can relieve stress that is known to make many health conditions worse. Massage therapy is the use of hands, arms, feet – or even hot rocks – to manipulate soft body tissue. It involves holding, moving and applying pressure to the body.

The most popular types of massage therapies are:

• Deep tissue. This massage focuses on the deeper layers of muscle tissue to release tension through the use of slow strokes and deep finger pressure.
• Shiatsu and acupressure. This Oriental-based system of finger pressure treats special points along acupuncture “meridians.” The theory is that energy blocked along this path can cause physical discomfort.
• Reflexology. Also called zone therapy, this targets points in the hands and feet that are thought to be linked to specific areas of the body.
• Swedish massage. This involves long strokes, kneading and friction techniques on the more superficial layers of the muscles. It is combined with movements of the joints.
• Trigger point therapy (also called myotherapy or neuromuscular therapy). Concentrated finger pressure is applied on painful, irritated areas to relieve muscle spasm and pain.
• Sports massage. This focuses on muscle systems related to a specific sport.

What to expect
A massage of the shoulders, neck and back can be done while you are sitting in a chair. Or you may lie on a padded massage table for a head-to-toe massage. Sessions can be 15 minutes for a chair massage or up to two hours for a table massage. The therapist may begin by asking about your health and stress level, and if any part of your body is especially sensitive.

You will be asked to remove as much clothing as you are comfortable with. For modesty and comfort, a sheet is usually draped over your body. The therapist will fold it back when necessary to work on a body part. Often, the room is darkened and soft music is played. The therapist usually applies a lotion or oil to the body to reduce friction before the massage. It is important to let the therapist know if you have any discomfort or if the massage is too vigorous for you.

Health benefits
Some doctors recommend massage as part of the treatment plan for a variety of conditions. These can range from arthritis to headaches to sports injuries. Some studies suggest that massage therapy:

• Reduces heart rate
• Lowers blood pressure
• Increases blood circulation and lymph flow
• Relaxes muscles
• Improves range of motion
• Improves sleep
• Increases endorphins, which affect pain perception
• Can lead to a fuller and speedier recovery from injury

Who should not get a massage?
Always check with your doctor before getting a massage if you have any medical problems. A massage may not be wise if you have:

• An infection
• Deep vein thrombosis (a blood clot, often in the legs)
• A bleeding disorder or are taking a blood-thinning drug
• Cancer
• Damaged nerves or blood vessels
• Diabetes
• Osteoporosis or a recent fracture
• Connective tissue disorder
• Heart problems

If you are pregnant or have a fever, skin problems or open wound, you should also talk with a doctor first.

Finding a massage therapist
Ask your doctor for names of qualified massage therapists in your area. Or, contact The American Massage Therapy Association or the National Certification Board for Therapeutic Massage and Bodywork. Expect to pay about $50 to $100 an hour. Some health plans may cover massage therapy if a doctor prescribes it.

Body mass index (BMI) and waist circumference are two measurements to identify if you are at increased risk of developing health problems because of your weight. BMI is a simple calculation that measures your weight relative to your height.

Body mass index may not be accurate for those who are :

• Over the age of 65
• Of certain racial and ethnic groups
• Naturally very lean or very muscular
• Under 18 or not finished growing

Metric Imperial BMI Formula

The metric bmi formula accepts weight measurements in kilograms & height measurements in either cm’s or meters.
1 meter = 100cms
meters² = meters * meters

Table : Metric BMI Formula

BMI =
( kg/m² ) weight in kilograms ———————————— height in meters²

Imperial BMI Formula

The imperial bmi formula accepts weight measurements in pounds & height measurements in either inches or feet.
1 foot = 12 inches
inches² = inches * inches

Table : Imperial BMI Formula

BMI =
( kg/m² ) (weight in pounds * 703 ) ———————————— height in inches²

BMI Categories:

• Underweight = <18.5
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obesity = BMI of 30 or greater

The second measurement is waist circumference. It may be easier to have someone else take your waist measurement. Place the tape measure half way between your hip bone and your lowest rib. This will be about 2 inches above your belly button. Ensure that the tape measure is level all the way around. Take a deep breath, breathe out and measure.

Men with a waist circumference of more than 40 in or 102 cm and women with a waist circumference of more than 35 in or 88 cm are at increased risk of developing health problems such as type 2 diabetes, heart disease and high blood pressure.

Put the two measurements together to determine your overall risk. Even for those with a healthy BMI an elevated waist circumference will indicate an increased risk. Other factors that put you at increased risk are:

• High blood pressure
• High cholesterol
• High triglycerides
• High blood sugar
• Not being physically active
• Cigarette smoking

The risks for each individual needs to take into account other factors such as lifestyle habits, fitness level and the presence of other health conditions. Talk to your doctor if you are at increased risk and need to lose weight. People who are overweight or obese have a greater chance of developing high blood pressure, high cholesterol, type 2 diabetes, stroke and certain types of cancer. Even a small weight loss, just 10% of your current weight will help to lower your risk of developing those diseases.

Many quick weight loss tips can be found from a variety of sources, yet the most effective will be the quick weight loss tips that apply to you directly. Some tips and tricks may work for one person, while they have little or no effect on another. It is best to try out several different quick weight loss tips and find which works best for you.

Consistency in your plan is the one of the most effective quick weight loss tips to implement into your diet plan. If you plan on doing exercises, try to schedule them so you are able to do it at the same time frame each day. Stick to a regular program so your body and mind will become adjusted to your exercise regimen at the same time each day.

Another quick weight loss tip is to limit the amount of high calorie foods and high carbohydrates you take in each day. The carbohydrates you eat, if not used immediately by your body will be stored as fat. This will slow down your metabolism and make it more difficult for you to shed excess fat, so avoid too many extra carbohydrates that you do not need. Instead, eat some zero or negative balance calorie foods, such as carrots or celery. The best quick weight loss tip is to snack on these zero or negative calorie foods to increase your metabolism.

Effective aerobic exercises that will burn calories is another quick weight loss tip that you will want to make part of your daily routine. Aerobic exercises are the types of things that will burn larger amounts of calories and increase your cardiovascular health. Brisk walks around the block or running up stairs are very effective quick weight loss tips, as well as some jumping jacks or running in place.

When seasoning food, the best quick weight loss tips are to avoid salt, as excess salt results in water retention, fat buildup and is hard on one’s blood pressure, especially if they are obese. Instead, season with pepper, curry or other herbs and spices.

Choose from several of these quick weight loss tips to add to your diet plan and increase your ability to reach your planned goal of losing weight. If one quick weight loss tip does not suit you or is ineffective, try a different one. You should try not to rely on just one or two quick weight loss tip to reach your goal, rather combine several and create your own plan suited best for your needs.