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.
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.
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.
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!
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.
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.
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:
Close your mouth and inhale quietly through your nose to a mental count of four seconds.
Hold your breath for a count of seven seconds.
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.
When it comes to massage therapy, no amount of exotic marble, fountains, lights, and monograms on fancy terry cloth robes and slippers can equal the skilled, experienced hands of a master massage therapist. A luxurious interior can make a great impression, but when you’re back in your clothes again walking out the door, the only thing that matters is how you feel in the real world. The quality of any spa experience is quite literally in the hands of the therapist. Nobody understands this better than ZEN Massage of Salt Lake City. Our partner-therapists make ZEN Massage what it is. We partner with only the best therapists who share a sincere passion for the craft of healing and the art of massage. But most of all, our partner-therapists are approachable. They know how to listen and to understand. They want to make you feel great. They enjoy what they do because they do it exceptionally well.
Dr. Helen Litovsky, LMT
“My goal is to show our clients how to minimize work-related repetitive stress injuries and help people recognize and control stress-driven habits like smoking, drinking, and over-eating. My approach focuses on producing immediate physiological changes in the body which lead to increased awareness of the client’s mental and physical condition. My technique targets stress areas in the client that are responsible for chronic pain, discomfort, and loss of sleep. With proper application, the application of ZEN therapy restores the body’s natural posture and resolves the discomfort which interferes with prolonged and restful sleep.”
Helen Litovsky received her Doctorate of Medicine from the National University of Ukraine in 2002 and successfully defended her license before the US National Board of Medical Examiners. With all of the great opportunities in medicine, it is truly a testament to the innovation and potential of ZEN that she has postponed her clinical residency to help oversee and develop the ZEN Bodywork System.
Keegan Hughes, LMT
She quickly became the most requested and greatly ranked therapist at Zen Massage. She attended school at the Utah College of Massage Therapy in 2013 where she quickly developed a passion for the holistic healing of massage. Her goal as a therapist is to provide a relaxing and therapeutic experience while also giving you the tools you need to heal yourself outside of your sessions. Most of her work consists of deep tissue with Swedish mixed in for relaxation. However she also really enjoys injury work! Many of her clients come to her with a medical issue they need assistance with. Give us a call and ask how she can help you or book your appointment online today!
Ian Mitchell, LMT
Ian has a deep desire to create positive change in people through massage. Ian graduated from the Utah College of Massage Therapy and has been a Licensed Massage Therapist since 2000. He is proud to have been a member of the 2002 Winter Olympics Sports Massage Team and enjoys working with athletes to maintain and enhance athletic performance. Ian loves to help people relax and get relief from pain and tension using a blend of Swedish, deep tissue, and muscle-specific trigger-point techniques. He uses thoughtful communication while listening to the body to reach the specific goals of each client.
Brice Bowhay, LMT
Brice is a Board Certified Structural Integrator and a Licensed Massage Therapist. He has been a licensed EMT and has a diploma in personal training. He got into bodywork after becoming frustrated from chronic pain and discomfort stemming from imbalances and scoliosis. He sought out experts in many other fields, but it wasn’t until he experience structural integration bodywork that he found permanent solutions and was equipped with relief. Structural Integration is a philosophy of the important fact the body is an interconnected system of nerves and connective tissue. He uses a series of sessions to progressively and incremental make long-term changes to connective tissue quality and movement patterns. In short, it resets posture, and disperses spots on chronic tension, offering a permanent solution for unwinding and releasing patterns of pain, stress, and trauma that accumulate from decades of injuries, physically and emotionally.
This involves safe, comfortable touch, and gliding strokes of medium pressure, which should feel extremely relaxing and help improve breathing and walking efficiency. Structural integration is a collaborative partnership, and clients can expect to stand up and notice that their body “feels different” and “lighter” and “more grounded” after each session. These changes persist from one session to the next, making Structural Integration a powerful catalyst to facilitate interpersonal transformation, which was the intention of S.I. according to Dr. Ida Rolf, the founder of the field who pioneered the first blueprint for how to organize the body in line with gravity.
Shar Dawson, LMT
Shar’s specialties are neck and back work. She enjoys doing all forms of Massage, but she specializes in Swedish, Deep Tissue, and Reflexology.
Zen Pricing
Zen Massage offers many different styles, prices, and massage specials so you can live life without stress holding you back.
Zen Massage Luxury Massage in Salt Lake City, Utah
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.
Today we’d like to introduce you to Olena Litovsky.
Alright, so thank you so much for sharing your story and insight with our readers. To kick things off, can you tell us a bit about how you got started? Massage was always a passion of mine. In 2006, as I was studying for medical exams we decided to open Zen massage. Started small as a way to stay in contact with my clinical background while going through steps of medical validation of credentials, but grew into amazing practice connecting two critical components of happy employees and satisfied clients.
Zen massage grew and constantly kept adapting to demand and changes in our social environment. Starting from the economic difficulties of the 2008 recession to the Covid19 shut down for six weeks.
I’m sure you wouldn’t say it’s been obstacle-free, but so far would you say the journey has been a fairly smooth road? Of course, during 15 years we have seen it all. Busy and slow. High unemployment rate and difficulties finding competent and compatible team players to add to our Zen family. Despite all of them we only grew stronger.
As you know, we’re big fans of you and your work. For our readers who might not be as familiar what can you tell them about what you do? I do have a medical background (graduated from Medical school in Ukraine) but had neither business education nor experience. So, the beginning of the journey was easy and without expectations to make money.
It came later as a result of regulars returning customers, word of mouth, etc. Lots of our clients are close to us as a family too. Some have been loyal to us for 15 years, I am overwhelmed with gratitude every day. Being so happy to experience this perfect tango between business and passion, love to help people.
That is probably the key difference between us and other massage businesses. We don’t follow the traditional approach to staff and employment. We allow lots of freedom, encourage taking time off as needed to spend time with family, friends, to recover physically and mentally. Health is the main topic here. That includes physical, emotional, and spiritual aspects.
Risk-taking is a topic that people have widely differing views on – we’d love to hear your thoughts. I love taking risks. Without it, I believe, it is impossible to achieve success and growth. Major risk #1 for me personally was to come to the USA in 2004.
As for Zen Massage signing up for the construction of the new location, signing up for a personal guarantee right before the 2008 market crash and downturn of the economy. I take risks in numerous ways in my life, my personal safety, and my hobbies by training and competitions in jiu-jitsu.
Hiking, always trying new things like target gun shooting, ax throwing, ect. Trying new travels and experiences like yoga retreats. I challenge myself and others with physical and mental challenges. Risks are a big part of who I am.
