6 Ways Zen Massage Therapy Benefits Seniors

6 Benefits Seniors Recieve from Massage Therapy

As we grow older, our bodies begin slowing down. As we experience some of the pain and stiffness that comes with aging, it may be challenging to stay involved with all the physical activities you enjoy. Chronic conditions like osteoarthritis or ailments like Parkinson’s disease make the challenge even harder. However, staying physically active is vital for seniors because regular exercise can help improve mobility, flexibility, and even your mental health.

Massage Therapy for Seniors has Positive Effects:

1- Decreases Pain Due to Osteoarthritis

A study showed that seniors who utilized massage as part of their treatment for osteoarthritis had less pain and stiffness and improved physical function over the course of a few months.

2- Improves Sleep Habits & Quality of Sleep

Seniors who receive weekly massages report sleeping more deeply and for longer lengths of time. This results in an overall feeling of better health as the body is being allowed more time to repair itself.

3- Decreases Agitation Due to Alzheimer’s Disease

Studies have shown that slow-stroke back massage on Alzheimer’s patients helps alleviate some of the agitation expressions that come with the disease, like wandering, pacing, and resisting.

4- Helps in Alleviating Depression

Touch has been proven to provide comfort to the elderly- especially since so many of them are deprived of it- which can help improve mental health.

5- Improves Physical & Mental Relaxation

Massage has been shown to decrease the unhealthy buildup of cortisol, known as the “stress hormone,” in the body, allowing the body to enter a rest and rejuvenation period.

6- Quicker Healing from Injuries or Illnesses

As we age, our joints and muscles tend to tighten, which can make it more difficult to heal from an injury because our range of motion is restricted. Massage therapy keeps muscles, connective tissues, joints, tendons, and ligaments more fluid and even less injury-prone in the long run.

Massage Therapy for Seniors

According to the American Massage Therapy Association, approximately 9 million people over age 55 had a total of 39 million messages in 2014 alone, mainly for medical purposes. Massage therapy for seniors can be an effective, non-invasive way to help alleviate some of the symptoms of many age-related conditions, especially when used to complement traditional medical services. With regular massage, seniors can experience an improved quality of life, increased energy levels, and feel younger and healthier overall.

Massage therapy benefits the entire body. It helps ease joint and muscle pain, and can even reduce the increased levels of stress that tend to come with aging. The massage techniques utilized for seniors include lighter, gentle stroking and kneading as well as application of pressure to specific points on the body. Even the most gentle massage has proven effects on the nervous system and blood circulation, two of the most vulnerable systems of the body that feel the effects of aging.

A typical massage for a senior usually involves a short session lasting around thirty minutes. Soothing hand motions help improve blood circulation, especially in diabetic feet, and relieve muscle tension while relaxing the body and mind.

Try incorporating massage into your healthcare routine to see what benefits and relief you begin to experience yourself.

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Zen Massage Luxury Massage in Salt Lake City, Utah

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25 Reasons to Get a Massage

A growing body of research supports the health benefits of massage therapy for conditions such as stress, fibromyalgia, low-back pain, and more. See all the ways you can benefit from adding massage therapy to your health and wellness routine.

Discover the benefits of getting a massage:

  1. Relieve stress
  2. Relieve postoperative pain
  3. Reduce anxiety
  4. Manage low-back pain
  5. Help fibromyalgia pain
  6. Reduce muscle tension
  7. Enhance exercise performance
  8. Relieve tension headaches
  9. Sleep better
  10. Ease symptoms of depression
  11. Improve cardiovascular health
  12. Reduce pain of osteoarthritis
  13. Decrease stress in cancer patients
  14. Improve balance in older adults
  15. Decrease rheumatoid arthritis pain
  16. Temper effects of dementia
  17. Promote relaxation
  18. Lower blood pressure
  19. Decrease symptoms of Carpal Tunnel Syndrome
  20. Help chronic neck pain
  21. Lower joint replacement pain
  22. Increase range of motion
  23. Decrease migraine frequency
  24. Improve the quality of life in hospice care
  25. Reduce chemotherapy-related nausea

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Zen Massage of Salt Lake City, UT offers many different styles, prices, and massage specials so you can live life without stress holding you back.

30 Min Massage – $60
45 Min Massage – $80
60 Min Massage – $100
90 Min Massage – $140
120 Min Massage – $180
2.5 Hour Massage – $210
3 Hour Massage – $240
Hot Stone Massage – $160

Packages Available – Please call or text for details.

Virtual Tour of our Massage Salon in Salt Lake City

Zen Massage Luxury Massage in Salt Lake City, Utah

Text (385)448-5634

Book Online

Call (801) 467-3529

We are located at:

5520 South Van Winkle Expy,

Salt Lake City, Utah 84117

Massage Therapy A Powerful Ally

We know that Massage therapy can be used to help manage a health condition or enhance wellness. Massage has been practiced in most cultures, both Eastern and Western, throughout human history, and was one of the earliest tools that people used to try to relieve pain. 

So what exactly are the benefits of receiving massage or bodywork treatments? 

While personal experiences very, massage is useful for all of the conditions listed below and more.

Massage can:

  • Alleviate low-back pain and improve range of motion
  • Ease medication dependence
  • Enhance immunity by stimulating lymph flow—the body’s natural defense system
  • Exercise and stretch weak, tight, or atrophied muscles
  • Help athletes of any level prepare for, and recover from, strenuous workouts
  • Improve the condition of the body’s largest organ—the skin
  • Increase joint flexibility
  • Lessen depression and anxiety
  • Promote tissue regeneration, reducing scar tissue and stretch marks
  • Pump oxygen and nutrients into tissues and vital organs, improving circulation
  • Reduce post-surgery adhesions and swelling
  • Reduce spasms and cramping
  • Relax and soften injured, tired, and overused muscles
  • Release endorphins—amino acids that work as the body’s natural painkiller
  • Relieve migraine pain

A Powerful Ally

There’s no denying the power of bodywork. Regardless of the adjectives, we assign to it “pampering, rejuvenating, therapeutic” or the reasons we seek it out “a luxurious treat, stress relief, pain management”, massage therapy can be a powerful ally in your healthcare regimen.

Experts estimate that upwards of 90 percent of diseases are stress-related. Perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress.

Massage Benefits:

  • Decreased anxiety
  • Enhanced sleep quality
  • Greater energy
  • Improved concentration
  • Increased circulation
  • Reduced fatigue

Furthermore, clients often report a sense of perspective and clarity after receiving a massage. The emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits.

Profound Effects

In response to massage, specific physiological and chemical changes cascade throughout the body, with profound effects. Research shows that with massage:

  • Arthritis sufferers note fewer aches and less stiffness and pain.
  • Asthmatic children show better pulmonary function and increased peak air flow.
  • Burn injury patients report reduced pain, itching, and anxiety.
  • High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones.
  • Premenstrual syndrome sufferers have decreased water retention and cramping.
  • Preterm infants have improved weight gain.

Research continues to show the enormous benefits of touch—which range from treating chronic diseases, neurological disorders, and injuries, to alleviating the tensions of modern lifestyles. Consequently, the medical community is actively embracing bodywork, and massage is becoming an integral part of hospice care and neonatal intensive care units. Many hospitals are also incorporating on-site massage practitioners and even spas to treat post-surgery or pain patients as part of the recovery process.

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Zen Massage Luxury Massage in Salt Lake City, Utah

Text (385)448-5634

Book Online

Call (801) 467-3529

We are located at:

5520 South Van Winkle Expy,

Salt Lake City, Utah 84117

Kindness for Better Health?

It’s true! Kindness is the best medicine. It not only strengthens our hearts but also helps to keep us healthy, happy, and energized! Recently scientists found that when people do kind acts they often experience an emotional warmth that produces oxytocin in their brain-and this chemical creates a sense of well-being.

Kindness gives us healthier hearts. It also strengthens our immune system, reduces aches and pains, makes us happier, and boosts energy and strength in elderly people. Acts of kindness are often accompanied by emotional warmth, which produces oxytocin in the brain and throughout the body. This chemical is responsible for creating a sense of well-being and connection. Of recent interest is its significant effect on the cardiovascular system. Oxytocin causes the release of nitric oxide in blood vessels, which expands them, reducing blood pressure. Thus oxytocin is known as a ‘cardioprotective’ hormone.

Kindness also slows aging. On a biochemical level, aging is a combination of many things, but two culprits that speed the process are free radicals and inflammation, both of which can result from unhealthy lifestyle choices. Remarkable research now shows that oxytocin reduces levels of free radicals and inflammation in the cardiovascular system, thus slowing aging. Free radicals and inflammation also play a major role in heart disease. So kindness is very good for your heart and for your overall health!

Kindness gives us healthier hearts.

Using the Tibetan Buddhist loving-kindness meditation, one study found that kindness and compassion did, in fact, reduce inflammation in the body, most likely due to its effects on the vagus nerve. One simple practice you can perform to stimulate the vagus nerve, and slow heart rate at the same time lowering blood pressure is deep diaphragmatic breathing with long, slow exhalations.

At Zen Massage Salt Lake City, we encourage you to get massaged frequently. Caring touch stimulates the release of oxytocin. And when you use your attention to mindfully slow down and give length to your breathing while you are getting worked on, you double the benefits of your bodywork session. Bring loving-kindness to your heart and nervous system!

Virtual Tour of our Massage Salon in Salt Lake City

Zen Massage Luxury Massage in Salt Lake City, Utah

Text (385)448-5634

Book Online

Call (801) 467-3529

We are located at:

5520 South Van Winkle Expy,

Salt Lake City, Utah 84117

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7 Unexpected Benefits Of Foot Massage That Make You Want One

We all know that a short foot massage every now and then can really help us relax, most everyone enjoys it, particularly after a long day of standing up and walking around when our feet tend to swell up. But most people ask does it really have any benefits other than making us feel a bit more relaxed and relieving some of the pain?

We will take a look at some of the benefits of foot massage that are supported by actual scientific research – benefits that are either immediate or can be seen and felt after a couple of weeks, even with as little as two to three sessions per week.

1. Improves circulation

Due to a mostly sedentary lifestyle, we have become unaccustomed to using our muscles on a regular basis. The muscles in the feet get hardly any exercise and circulation is often impaired by tight and uncomfortable shoes. A 10–20 minute massage session before going to bed can greatly improve circulation in the lower extremities, which is particularly important for people suffering from diabetes.

2. Helps prevent foot and ankle injuries

Massaging the feet can help with joint pain and aid recovery after an injury, as well as reduce muscle soreness. However, when massage is combined with foot and ankle strengthening exercises and stretching it can prevent future injuries, as well as speed up recovery of existing injuries. A short session three to five times a week will ensure that you minimize the risk of injury. We all have our moments of clumsiness, but a strengthened and flexible ankle and foot ensure that we can avoid unpleasant injuries.

3. Reduces the effects of depression and anxiety

Looking at some of the studies that have been done on the effects of reflexology, it seems that this type of foot massage goes beyond simply putting people in a relaxed state for the duration of the massage.

Frequent sessions have been shown to significantly reduce anxiety in cancer patients. The techniques can be learned fairly quickly and can serve as an effective way of dealing with depression and anxiety.

4. Helps with headaches and migraines

A study conducted in Denmark showed that people suffering from headaches and migraines showed great improvement after receiving reflexology treatments. The test subjects stopped taking their medication, and three months after completing their treatments, 65% had reduced symptoms while a small number had been cured. It is believed that those who had reflexology foot massages managed to make additional positive lifestyle changes that may have contributed to their impressive results.

5. Lowers blood pressure

High blood pressure has become fairly common in modern men and women. It can be caused by a number of things such as stress and an unhealthy diet, but in most cases, it has no particular cause and is believed to be a result of environmental factors and genetics. A study conducted on healthcare staff working with elderly people suffering from dementia – a job that is highly stressful and both physically and mentally taxing – showed that a 10-minute foot massage session up to three times a week resulted in improved mood, less anxiety, and lower blood pressure.

6. Helps with flat feet and plantar fasciitis

People with flat feet do not have a normal foot arch due to ligament laxity, which causes the arch to collapse. It can have no major effect on a person, but some people experience foot pain after even mild physical activity due to flat feet. Chronic heel pain can be caused by inflammation or deterioration of the plantar fascia (the connective tissue that supports the arch of the foot). Regular foot exercise coupled with deep massage, where you apply strong pressure on the arch, can help significantly lessen the pain and even cure these conditions.

7. Helps alleviate symptoms of PMS and menopause

The most common symptoms suffered during PMS include feelings of sadness and unhappiness, irritability, anxiety, tension, insomnia, fatigue, headaches, and mood swings. Most of these symptoms can be alleviated with daily foot massages during this period.

In the same vein, symptoms of menopause, which are similar to those suffered during PMS with the addition of hot flashes and depression, can be effectively minimized with regular massages.

Virtual Tour of our Massage Salon in Salt Lake City

Zen Massage Luxury Massage in Salt Lake City, Utah

Text (385)448-5634

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Call (801) 467-3529

We are located at:

5520 South Van Winkle Expy,

Salt Lake City, Utah 84117

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Body Maintenance 5 Things To Try Every Month

Like any type of complicated system, your body requires regular maintenance to perform at its best. While bodily performance means different things for different people, most would agree that they appreciate having the physical and mental energy to cope with all of life’s demands. 

So we put together a list of five things you can do each month to keep your body as healthy as possible, including getting a massage in Salt Lake City.

Visit the Chiropractor

Anyone can benefit from a chiropractic adjustment, but it’s especially useful for those who sit all day at an office job. A chiropractor can often find and correct potential issues before they become more pronounced and you need to go on medication to manage them. Improper alignment of the spinal cord is just one example. While getting a Zen Massage in Salt Lake City and chiropractic care have some similarities, such as both being alternative practices, practitioners receive very different training to prepare for their careers.

Shop Ahead

Shop Ahead & Meal Prep

Consider challenging yourself to start a new habit if you eat out frequently. For example, you could try shopping for groceries and then preparing meals for a week at a time. This means you will have fresh food available when it comes time to decide what’s for dinner instead of choosing to go out to eat because meal preparation will take too long.

At the end of the first week, stop to consider how you feel having consumed home-cooked rather than restaurant meals. You will have taken in fewer calories, grease, and fat, something that your body is sure to notice. Hopefully, this will inspire you to prepare for a week’s worth of meals more often.

Change Your Workout Routine

If you already workout regularly, consider implementing a major change once a month to see if it makes a difference. Instead of going to spin class at the local workout club, for example, try signing up for dance lessons instead. Swap yoga for swimming laps in the pool. Even if you don’t notice a difference in how you feel, it will help keep you committed to working out because you didn’t allow yourself to become bored with the same routines.

Drink Water

Challenge Yourself to Slow Up on Caffeine and Drink Water Instead

Many Americans find they can’t remain productive throughout the day without the caffeine jolt they receive from soda or coffee. Unfortunately, these habits can quickly become addictive and cause problems such as headaches, nervousness, and irritability. At least one day each month, make it a point to reach for water when you would normally consume a caffeinated beverage. The goal is to stretch the habit into as many consecutive days as possible and then try it again next month if necessary.

Get a Monthly Zen Massage in Salt Lake City

Zen Massage offers several types of massage for a variety of needs. Regular massage helps to release pressure and stress from various trigger points as well as help you feel completely relaxed and pampered. Please contact us to learn more about the specific massage types we offer or to schedule an appointment.

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Virtual Tour of our Massage Salon in Salt Lake City

Zen Massage Luxury Massage in Salt Lake City, Utah

Text (385)448-5634

Book Online

Call (801) 467-3529

We are located at:

5520 South Van Winkle Expy,

Salt Lake City, Utah 84117

Staying Zen Through the Holidays

How do you stay zen during the holidays?

While the holidays are often a time of celebration, joy, and being closest to the ones you love, it can also be, well, stressful. It is easy to not feel so wonderful during the most wonderful time of year…but with the right balance, you can navigate through the holiday season with as little stress as possible. 

Avoid getting your stockings in a twist with some simple tips.

Eat Clean

You don’t have to give up eating clean just because it’s the holidays. Many of your favorite special-occasion treats can be “cleaned up” simply by swapping whole grains for refined ones, choosing low-fat dairy products, and using minimally processed sugars like honey over granulated white or brown sugar. Even if you do splurge on a few items, be smart and don’t overindulge. Maintain your healthy diet to fuel your body for endless festivities, but enjoy your traditional treats as well – moderation is key!

Breathe

It sounds simple enough but we forget to breathe when we are stressed or upset. Deep, cleansing breaths can actually help lower your stress level, not to mention your blood pressure. So when you’re feeling stressed:

  1. Close your mouth and inhale quietly through your nose to a mental count of four seconds.
  2. Hold your breath for a count of seven seconds.
  3. Exhale completely through your mouth to a count of eight seconds.

Stay Active

We know it’s a challenge to eat healthily and squeeze in a workout when you have work parties and family gatherings, but it can be done. You just have to stick to your exercise routine and prioritize yourself. Traveling for the holidays? No worries – hop online and do a little research. Inquire about a temporary gym membership or get a free guest pass with a family member. If you would rather be outdoors, look up running routes and hiking trails in the area. Even when you’re busy holiday shopping, park further away and take the stairs instead of the elevator…every little bit counts.

Sleep

Between parties, shopping for gifts, and family get-togethers, the holidays can leave you stretched for time and sleep. Give yourself a healthy gift this season: a good night’s rest around 7-9 hours. You will wake up feeling recharged and ready to enjoy the festivities!

Be Grateful

Although there are tons of reasons to love the holidays, there are even more reasons to be grateful. Shift your mindset and start focusing on what’s really important: family, friends, being present, and making memories. Studies have shown that gratitude can reduce stress and anxiety, improve relationships, and even promote physical health. A gratitude-filled approach to life has the potential to enhance your general well-being both this holiday season and all year long. 

Get A Massage

After all the hustle and bustle are said and done, give yourself a boost to start the new year. A massage from Zen Massage of Salt Lake City is just the thing to help revamp after a busy holiday season.

Zen Massage offers many different styles, prices, and massage specials so you can live life without stress holding you back.

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Zen Massage Luxury Massage in Salt Lake City, Utah

Text (385)448-5634

Book Online

Call (801) 467-3529

We are located at:

5520 South Van Winkle Expy,

Salt Lake City, Utah 84117

Developing a Healthy Relationship with Food

Food is one of the many puzzle pieces of your day-to-day life. If you don’t have a good relationship with food, you’re not alone.

Many people have disordered eating tendencies or eating disorders. If you’re concerned that you have one of these conditions, it’s critical to get the right help.

To develop a healthy relationship with food, you have to have the right tools.

Working with a healthcare team, such as a registered dietitian and psychologist who specializes in eating disorders, is the best way to start mending your relationship with food.

Food restrictions, fad dieting, and self-prescribed notions like “getting back on track” won’t help and may be harmful. Working on your relationship with food may take time, but it’s necessary for your physical and mental health.

Tips for healthy eating in the real world

Here are some realistic tips for you to get started with healthy eating:

  • Prioritize plant-based foods. Plant foods like veggies, fruits, beans, and nuts should make up the majority of your diet. Try incorporating these foods, especially veggies and fruits, at every meal and snack.

  • Cook at home. Cooking meals at home helps diversify your diet. If you’re used to takeout or restaurant meals, try cooking just one or two meals per week to start.

  • Shop for groceries regularly. If your kitchen is stocked with healthy foods, you’re more likely to make healthy meals and snacks. Go on one or two grocery runs per week to keep nutritious ingredients on hand.

  • Understand that your diet isn’t going to be perfect. Progress — not perfection — is key. Meet yourself where you are. If you’re currently eating out every night, cooking one homemade, veggie-packed meal per week is significant progress.

  • “Cheat days” aren’t acceptable. If your current diet includes “cheat days” or “cheat meals,” this is a sign that your diet is unbalanced. Once you learn that all foods can be a part of a healthy diet, there’s no need for cheating.

  • Cut out sugar-sweetened drinks. Limit sugary beverages like soda, energy drinks, and sweetened coffees as much as possible. Regularly consuming sugary beverages may harm your health.

  • Choose filling foods. When you’re hungry, your goal should be to eat filling, nutritious foods, not to eat as few calories as possible. Pick protein- and fiber-rich meals and snacks that are sure to fill you up.

  • Eat whole foods. A healthy eating pattern should be primarily composed of whole foods like vegetables, fruits, beans, nuts, seeds, whole grains, and protein sources like eggs and fish.

  • Hydrate the smart way. Staying hydrated is part of healthy eating, and water is the best way to stay hydrated. If you’re not used to drinking water, get a reusable water bottle and add fruit slices or a squeeze of lemon for flavor.

  • Honor your dislikes. If you’ve tried a specific food several times and don’t like it, don’t eat it. There are plenty of healthy foods to choose from instead. Don’t force yourself to eat something just because it’s considered healthy.

These tips can help you move toward a healthier diet and a better relationship with your food.

If you’re not sure how to start improving your diet. A registered dietitian can help you develop a sustainable, nutritious eating plan that works for your needs and schedule.

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17 Tips to Improve Your Overall Health

We all want to be healthy and it’s not always easy to know where to begin. Here are some suggestions that can help you improve your health. 

It’s best to put just one or two into practice at a time so you do not get burned out. As more of these healthy actions become habits, you can add more into your routine.

1. Limit Sugary Drinks

Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet.

Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.

Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.

Healthier alternatives include:

  • water
  • unsweetened teas
  • sparkling water
  • coffee

2. Eat Nuts & Seeds

Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals.

Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease.

Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes.

3. Avoid Ultra-processed Foods

Ultra-processed foods are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well.

Examples include:

  • snack cakes
  • fast food
  • frozen meals
  • canned foods
  • chips

Ultra-processed foods are highly palatable, meaning they are easily overeaten and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions. 

In addition to low quality ingredients like inflammatory fats, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories.

4. Don’t Fear Coffee

Despite some controversy over it, coffee is loaded with health benefits.

It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.

The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight.

However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.

5. Eat Fatty Fish

Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients.

Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease.

6. Get Enough Sleep

The importance of getting enough quality sleep cannot be overstated.

Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance.

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain.

7. Feed Your Gut Bacteria

The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.

A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems. 

Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements — when indicated — and eating plenty of fiber. Notably, fiber serves as a prebiotic, or a food source for your gut bacteria.

8. Stay Hydrated

Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient.

Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.

Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched.

9. Don’t Eat Heavily Charred Meats

Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients.

However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers.

When you cook meat, try not to char or burn it. Additionally, limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk.

10. Avoid Bright Lights Before Sleep

When you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin.

To help reduce your blue light exposure wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and avoid digital screens for 30 minutes to an hour before going to bed.

This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.

11. Take Vitamin D if you’re deficient

Most people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer.

If you do not spend a lot of time in the sunlight, your vitamin D levels may be low.

If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.

12. Eat Plenty of Fruits & Vegetables

Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.

Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses.

13. Get Moving

Doing aerobic exercise, or cardio is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health.

According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate-intensity activity each week.

14. Use Plenty of Herbs & Spices

There is a variety of herbs and spices at our disposal these days, more so than ever. They not only provide flavor but also may offer several health benefits as well.

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health.

Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.

15. Nurture Your Social Relationships

Social relationships — with friends, family, and loved ones you care about — are important not only for your mental well-being but also your physical health.

Studies show that people who have close friends and family are healthier and live much longer than those who do not.

16. Get Rid of Excess Belly Fat

Excessive abdominal fat, or visceral fat, is a uniquely harmful type of fat distribution that is linked to an increased risk of cardiometabolic diseases like type 2 diabetes and heart disease.

For this reason, your waist size and waist-to-hip ratio may be much stronger markers of health than your weight.

Cutting refined carbs, eating more protein and fiber, and reducing stress (which can reduce cortisol, a stress hormone that triggers abdominal fat deposition) are all strategies that may help you get rid of belly fat.

17. Meditate

Stress has a negative effect on your health. It can affect your blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and more. For this reason, it’s important to find healthy ways to manage your stress.

Meditation is one such way, and it has some scientific evidence to support its use for stress management and improving health.

In one study involving 48 people with high blood pressure, type 2 diabetes, or both, researchers found that meditation helped lower LDL (bad) cholesterol and inflammation compared with the control group. Additionally, the participants in the meditation group reported improved mental and physical wellness.

To Sum It All Up

A few simple steps can go a long way toward improving your eating patterns and wellness.

Still, if you’re trying to live a healthier life, do not just focus on the foods you eat. Exercise, sleep, and social relationships are also important.

With the tips above, it’s easy to introduce small changes that can have a big impact on your overall health.

Zen Massage

Luxury Massage in Salt Lake City, Utah

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Zen Massage

5520 South Van Winkle Expy,

Salt Lake City, Utah 84117

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3 Things You’re Doing to Strain Your Neck

When we feel a headache, backache, neck pain, or any other kind of pain, our first thought is to make it go away. However, it’s hard to find the solution to the problem when you don’t know the origin. A lot of injuries and accidents feel like they happen all of a sudden, but nothing happens without warning. Your lifestyle plays a huge part in how your body feels, and neck strain is a very common symptom a lot of clients experience.

Neck strain is an injury to the muscles and tendons that support and move the head and neck. The best way to prevent neck strain is to take precautions when doing these three things:

  • Talking on the phone: Of course, talking on the phone can’t be avoided. However, most of us use the phone for long periods of time. We also use the phone while doing other things. Can you recall the last time you held the phone without tucking it in between your neck and shoulder? The American Osteopathic Association recommends using both hands or a hands-free device when using the phone.

  • Desk Work: We often talk about the couch potato who spends all day on the sofa, but they aren’t prone to neck pains like the desk potato. More sedentary jobs require looking at a computer and typing on a keyboard for more than 50% of the workday. After a few hours of doing the same activities, your posture probably becomes poor. Activities like stretching, adjusting your monitor, and sitting correctly can alleviate upper body strain.

  • Workouts: Form is everything when working out. Good form prevents minor and major injuries from occurring. The right exercises can ease neck pain, but the wrong exercises can cause neck pain. For instance, think about an ab move like sit-ups. The wrong neck alignment can make the exercise very uncomfortable. It is always recommended to stretch and warm the body before any workout.

A massage treatment can help relieve upper body pain caused by talking on the phone, deskwork, and workouts. Massages help to loosen the affected muscles and tendons. Although massage therapy is a great treatment, prevention is key.

Book Online or Call (801) 467-3529

Virtual Tour of our Massage Salon in Salt Lake City

Zen Massage

5520 South Van Winkle Expy,

Salt Lake City, Utah 84117

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