02/14/2024
do you know the Benefits of Massage for Heart Health?
Massage therapy is one of the most relaxing ways to wind down after a long day, but that’s not the only way it can benefit your heart.
Regular massage can also:
1. Alleviate Stress and Tension
When you’re dealing with high stress, a soothing massage can do wonders for your well-being. In fact, one study involving 66 ICU nurses found that four sessions of Swedish massage over two weeks made a significant dent in their stress levels.
So, how does it work? Massage is able to shift your body into a state of deep relaxation, all while helping you become centered in the present moment. But it also can impact specific markers related to stress — like your cortisol levels, endorphins, and other feel-good hormones.
2. Improves Your Sleep
You probably know that exercise is crucial for your heart health, but did you know that sleep is equally important?
Not getting enough high-quality sleep could increase your risk of diabetes, poor diet, inflammation, and even stroke or heart attack. Fortunately, research suggests that a short bedtime massage can be a great way to get more restful sleep.
One small 2019 study looked at whether a back massage could offer any benefits for ICU patients’ sleep. The results showed that just a 10-minute massage helped improve patients’ anxiety levels and overall sleep quality.
3. Promotes Healthy Blood Pressure and Blood Flow
When it comes to massage for heart health, past research suggests that it may also help with blood flow. In a 2014 study, researchers found that a 90-minute Swedish massage boosted participants’ circulation after a workout — with these positive effects lasting about 72 hours before tapering off.
Beyond that, a good back rub could even lead to a short-term reduction in blood pressure. It does this by activating your body’s relaxation response, which helps to lower blood pressure, relieve tension, and calm your heart rate.
Of course, massage can’t lead to permanent changes in your blood pressure, and it isn’t a treatment for hypertension. But when added to your self-care routine, it offers a healthy way to combat stress’s impact on your cardiovascular system.
4. Supports a Fit and Healthy Lifestyle
If you’ve ever heard the term “sports massage,” it might not surprise you to learn that massage is a fantastic addition to any fit lifestyle. Not only does it help ease achy muscles — like those that come with delayed onset muscle soreness — but many athletes find that it improves recovery as a whole.
With the right techniques, a post-workout rubdown from a massage therapist or loved one can help you feel and function better. It can improve your range of motion and prevent injury, all while speeding up your recovery.
Overall, these benefits can make it easier to stick to a lifestyle that supports your long-term heart health.
5. Can Be Beneficial for Some Cardiac Patients
Surprisingly, massage therapy may also benefit certain people dealing with cardiac issues. For example, a small 2010 study looked at whether a 20-minute massage could offer any benefits for cardiac patients recovering from surgery — and it showed promising results.
The researchers split patients into two groups: those receiving standard care, and those receiving standard care plus massage.
At the end of the study, patients who received massage reported lower pain, anxiety, and tension scores compared to those who didn’t — with the authors noting that the patients’ feedback was “markedly positive.”
