Before your first massage, you will be asked to fill out an online intake form. This questionnaire will cover your health history, any medications you are currently taking and any medical conditions you may have.

You might be wondering why we need to know such detailed, personal information that you typically only discuss with your doctor. Are we just being nosy?

While it may seem like a hassle or an invasion of your privacy, there IS a reason that we need to know this information – not only does it protect you from potential injury during your massage, but it also means we can better personalize the massage to meet your needs. This helps to ensure that when you leave our office, you feel better than ever.

What is a contraindication, and what does it have to do with my massage?

Occasionally, we come across clients with specific health conditions that should not be receiving massage therapy – meaning the massage could actually be harmful to them. This is referred to as a contraindication. There are two different classifications of contraindications:

Relative Contraindication

Relative contraindication means that caution should be used when performing a certain procedure. This means that the massage therapy session can happen, but that the therapist will need to adjust the techniques and particulars of the session (like positioning, pressure, or massage products used) to stay safe and effective.

Absolute Contraindication

Absolute contraindication is the term used when massage could cause harm, and should not be applied at all. This is a rare circumstance, but it does happen.

While typically relaxing and healing, there are times when a massage can be painful or even dangerous for various health-related reasons. In most cases, we can proceed with the massage, but we’ll ask some follow-up questions to ensure safety and effectiveness.

Examples of massage contraindications include:

• Varicose veins
• Undiagnosed lumps or bumps
• Pregnancy
• Bruising, cuts, abrasions, and even sunburns
• Psoriasis
• Eczema
• High blood pressure
• Cancer
• Osteoporosis
• Heart problems
• Epilepsy

Fear not: Not all of the above listed medical conditions mean you have to give up your regular session with your massage therapist. In fact, for some of these conditions, a massage can have significant soothing effects. However, it does mean that your therapist will need to provide specific care. This is one of the main reasons that it is crucial that your massage therapist knows your medical history.

Sicknesses, such as colds, the flu, skin infections, or the presence of a fever are all reasons to hold off on getting a massage. We suggest waiting to get a massage until you are feeling better to maximize the benefits and for the safety of you and your therapist. If you’re experiencing cold or flu symptoms, we offer a flexible rescheduling policy.

Why does my massage therapist need to know what medications I am taking?

There are certain medications that have an effect on your body’s ability to heal and process correctly. Your massage therapist should be aware of these medications, so that they can make any necessary adjustments.

For example, a firm deep tissue massage could be very dangerous if you are taking blood thinners or if you have low bone density or thin skin due to taking corticosteroids for an extended period of time. If you have recently taken chemotherapy medication, we may suggest waiting to get a massage or refer you to an oncology massage therapist so you receive the safest treatment.

In almost all cases, we can make adjustments to keep your massage safe and effective, but the key is to keep us fully informed.

In conclusion, even if you think a detail may be irrelevant, it’s smart to complete the intake form entirely and honestly to guarantee we provide the best service possible.

“How often should I get a massage?” 

This is a question we hear often at BBTM, and there is no one-size-fits-all answer. One of the most important questions we ask you prior to your first session is, “What are your goals and are there any areas you would like to focus on for today’s session?” Here are the most common responses lately: neck and shoulder pain from sitting at the desk, injury due to overtraining, relieve tension, tight neck muscles are causing headaches, keep migraines under control, improve chronic pain, manage old and new injuries, increase mobility, low back pain, maintain flexibility, and maintaining relaxation.

Everyone’s bodies are different and respond differently to the variety of techniques each massage therapist provides. At BBTM, we first want to keep your pain patterns under control, then we want to eliminate them. Every time you get a massage, you should evaluate how you felt after your last session, how long did the results last, and are you getting the maximum benefits that YOU want? If your chronic pain is getting better through massage, you and your therapist might change your schedule accordingly. Your massage therapist can also suggest some stretches that you can do at home to enhance your massage benefits between sessions. Keep in mind: consistency is key regardless of the reason you are seeking massage therapy.

Massage is a healthcare necessity, rather than a one-time splurge or experience for many of our clients. However, massage shouldn’t replace other medical interventions that are necessary to treat an underlying health condition. Don’t ignore pain, developing symptoms, or serious symptoms like chest pain, difficulty breathing, or loss of consciousness.

Pain Reduction and Management

Whether your pain comes from chronic conditions like multiple sclerosis, fibromyalgia, lupus or an injury, you can receive daily massage sessions, a few times a week, or even a more spaced-out frequency. Depending on the severity of your pain and the causes, you’ll need to receive a massage more frequently in the beginning to make the biggest impact. We recommend to start off with two massages per week for the first 4-6 weeks, and then gradually increase the time between sessions as symptoms improve and functional movement is restored. It’s important to remember that most conditions are generally not solved in a single session.

Recovery from Surgery

Depending on the severity of your surgery, we recommend bi-weekly 30-60 minute massage sessions (assuming you are also working with a physical therapist at least once per week). Massage therapy post surgery will help reduce pain and hopefully reduce the need for pain medication. More importantly, it will also speed up recovery, improve circulation, minimize the effects of scar tissue and promote lymph drainage if there is swelling. Consulting with your doctor post surgery is a good idea to ask when massage therapy is a good treatment option for your particular surgery recovery. 

Athletic Performance and Recovery

Our custom designed massages for your specific exercise routine supports healing injuries, preventing future injuries, and maintaining flexibility.

For the more casual athlete, gym-goer and weekend warrior, massage session frequency can range from once a week to once a month. For the average person trying to stay active and in good shape and health, once a month usually works well. If you compete in a sport or have periods of higher intensity training, increasing sessions to twice a month is an option. Professional athletes may require massage therapy multiple times a week to help to maintain their performance and reduce their risk of injury.

Keep your training schedule in mind when coming in for a session – if you have a big event or intense training session within 24 hours, a focused deep tissue massage may not be the best option. Your massage therapist will instead create a lighter session to complement your training.

General Wellness and Relaxation

For general health and relaxation, we recommend one or two 60-minute massages per month. Regular sessions have excellent health benefits and prevent pain, stress, and muscle tension from building up in clients who are under light to moderate stress. Typically, these clients request a full body massage to target overall relaxation.

Pregnancy

Expecting moms experience a range of aches and pains as they progress during pregnancy. They often experience hip tension, sciatica, back pain, and swelling of the ankles and feet. Regular prenatal massage sessions (we recommend a 60-minute session once or twice per month) help ease discomforts and contribute to a healthy mental state particularly toward the end of the pregnancy. Check with your doctor before booking. 

Stress Management

For people in high-stress jobs and frequent travelers, we recommend weekly or bi-weekly massage sessions. Massage can help relieve the buildup of stress and is an important preventive health strategy for your mental, emotional and physical well-being. 

According to the American Massage Therapy Association, 66% of those who sought massages in 2018 did so to relax and reduce stress. Massage can help calm anxiety, reduce muscle tension, lower high blood pressure, and reduce cortisol levels in the body. 

Many times, we don’t take things seriously until we are in pain. One of the most beneficial health strategies is to plan your self-care time before you put anything else on your calendar. If you don’t, then work, family and life in general will be competing for your time.

If you want to know more about how often you should be receiving massage therapy to achieve your self-care goals, speak with your massage therapist at BBTM to create a schedule that’s customized for you or call me at 610-653-7701.

If you’re reading this, chances are you know the value of a truly great massage. Especially on hard days or during periods of stress or pain, we all look forward to the physical and emotional benefits you can get from a massage.

But what can you do if your massage isn’t quite cutting it? When your massage is “fine,” but just not what you’re needing?

You might feel like you’ve been shortchanged of the relief you were hoping to find, whether that be because you’re trying to eliminate stress, treat symptoms of a chronic illness, or let go of physical stiffness or pain.

Or: what if your massage is absolutely fantastic, and you’d love for every session to be just as helpful in alleviating your aches, pains, and stress?

Perhaps you’re a runner, and a certain technique is really relieving the tension in your IT band. Isn’t that just as important to share with your massage therapist so they can continue to implement that into future massages?

I can’t stress enough how important your feedback as a client can be in order to deliver you a stellar customized massage every time. I never want to let a session go by without you feeling like you’ve gotten the massage you need and deserve. The best way to get that perfect massage is communication and feedback.

The Positives

By now, you’ve probably noticed that during your massage I check in with you from time to time about all sorts of different things: the temperature of the room, the pressure I’m using, how you are feeling. This is because I want to know what’s working for you and what isn’t. It’s my way of opening up the line of communication so you can share what you need. So if something feels great, I’d love to know.

Learning what works for you helps me figure out exactly what your preferences are. The more communicative you are with me about what works best for your body in a session, the easier it is for me to personalize a massage to your needs and preferences.

When you share with me the things you like about your massage session, I know to continue to implement those techniques and provide you with the kind of massage you’re seeking.

The Not-So-Positives

I want you to feel safe sharing what I can do better. What’s right for some people isn’t right for everyone. We all have different opinions, preferences, and feelings, and that’s what makes us unique individuals.

Your feedback is the best way for me to discover if there are things you didn’t like so that, moving forward, we can figure out together how to arrive at your perfect massage.

In the same way that sharing what you like helps me focus your massage towards the things that work for your body, sharing what doesn’t feel comfortable to you gives me more information about what is best for you.

How You Can Help

So what’s the best way to open up the line of communication with me, so you get the best massage for you? I want you to share.

Don’t assume I always know best
You know your own body better than anyone else, so if something is uncomfortable, tell me. While I am a trained professional, you are the foremost expert on your body and what feels right and what doesn’t.

I know how to find specific tight or sore areas, and I know numerous techniques to release tension in those areas. What I don’t know is exactly how you are feeling on the table. So trust yourself as the expert you are on how you are feeling, and know that it’s safe to communicate those thoughts with me.

Start before you get on the table
You don’t have to wait until you are on the table to tell me what you need. During the first few moments of our time together, and on your health intake form, you can tell me how you’re feeling. Our comprehensive intake form helps me understand the basics of what you’re experiencing.

More often than not, I need to dive deeper into your intake answers so I know where I should focus my work that day and how best to treat you. Maybe you’re sore from a long run the day before, or maybe you’re experiencing a flare-up of chronic pain. Let me know right away, and keep the communication flowing during the massage too.

Say something right away
If you’re not happy about how the massage is going, you don’t have to wait to see if things improve. No massage therapist that is competent will be offended if you ask for more pressure or less pressure, or for something else to change. In fact, we love it.

I got into the business of massage therapy to make people’s lives better. I want to know right away if something is bothering you because relieving pain and releasing stress is my life’s work.

Be specific
We’re a team. The more specific you are with me, the easier it is for me to figure out what you’re looking for and provide exactly the massage you’ve been wanting.

Maybe you want me to use a little more pressure or a little less pressure. You can always say something like, “Can you increase the pressure one or two notches? That feels better, but you can still increase one notch deeper. That’s great!”

This lets me know exactly what you are wanting – from wanting more pressure to the exact amount, and then when things feel just right.

The bottom line? I want your feedback, so I can provide you with the best possible massage, every single time. After all, my objective is always to make you feel as well as possible.

It’s why you’re seeking a massage, and it’s why I went into the massage therapy business in the first place! Massage can make a major impact on your wellness plan if you and I have a clear, open, and honest line of communication.

Creating a Comfortable Workspace For Yourself & Your Body

One of the fallouts of the COVID-19 pandemic has been that a large part of the American workforce is currently operating from home. For many employees and business owners, the work-from-home trend may continue even when the virus is finally behind us. In this scenario, it is vital to create a healthy and comfortable workspace at home.

If you foresee yourself working from home for a fairly long time to come, it’s time to prioritize your work conditions and environment at home. Here are a few tips that should help:

Minimize the Noise and Clutter

If you have a separate room available at home, select it as your dedicated workspace. Ideally, make sure the workspace has minimum distractions and is at a distance from places such as the laundry room, kitchen, and kids’ play area.

A relatively tranquil workspace will help reduce the noises and keep stress levels low. As much as possible, you should also minimize the clutter, dust, and fumes in your work area.

Maintain a Healthy Posture

If you expect to put in long hours every day in front of a computer screen, at your desk, or on the phone, you cannot afford to ignore your physical comfort. Correct placement of your computer monitor, keyboard, mouse, and other desk equipment is vital to keep away from physical ailments such as neck, back and shoulder pain, headache, wrist and elbow stiffness, and carpal tunnel syndrome.

It may be helpful to discuss with a physical therapist or massage therapist about suggestions for the correct position for your seating and workspace.

Do Not Ignore the Lighting

Your first preference should be to choose a workspace where you have access to plenty of natural lighting from windows and maybe skylights. This may not be possible in every home, and if you’re working in the evenings or at night, you may also need adequate electrical lighting.

Quality electrical lighting will minimize your eyestrain. While a good overhead light is important, you should also consider having a clamp-on or desk lamp. You can position it in a way that illuminates specific tasks that require your focus.

Invest in an Ergonomic Chair

If your budget allows you to invest in just one piece of furniture for your home office, it should be an ergonomically designed chair. An uncomfortable or poorly designed chair will gradually take its toll on your spine, neck, shoulders, and arms.

Compromising on your body’s comfort and suffering in physical agony because of a bad chair is not going to be worth it. Important elements to check for in an office chair are the distance from the floor to the seat (or an adjustable height), adjustable seating, and adjustable armrests.

If you’re looking for a new desk, I can personally recommend the Autonomous SmartDesk2 Premium (this is a referral link but you can also just browse). This adjustable standing desk has reduced my pain and tension as well as enhanced my workflow. I can also stay focused longer when I’m able to switch to a standing desk height and stretch out my legs.

Stretching at Work

Lets face it, our body needs multiple stretch breaks depending on how many hours you are going to spend in a sedentary position or performing repetitive tasks. An experienced massage therapist or fitness expert can suggest safe and easy stretches for you, which you can incorporate into your new work-from-home schedule.

Schedule a Virtual Consultation with BBT Massage Today! Balanced Body Therapeutic Massage, LLC offers proven and effective therapeutic massage services to address your body and health concerns. If you are a current client of ours and need help adjusting to the aches and pains of a new work from home routine, a virtual consultation can help you. I will suggest stretches, self care and self massage techniques specifically for the challenges you are currently experiencing or help manage pain levels until in person massage is safe again. I can also provide referrals for other health & wellness professionals based on your needs. Send me an email at info@bbtmassage.com to see if a virtual session may be a good fit for you. You can also schedule online here.

Life gets busy and we understand that you may not be able to make it in for a massage every week since massage has so many wonderful benefits such as reducing stress, relieving muscle tension, lowering blood pressure, boosting immunity and more. In order to keep the positive effects going, you can give yourself some easy self massages in between appointments. 

So put some relaxing music on, light your favorite candles and grab a seat in your comfiest chair. Here are some easy massages you can do at home.

Scalp Massage 

Feeling a little tense? A scalp massage will help release the tension not only in your head but your neck and shoulders, as well. They are also great for relieving tension headaches – so if you’ve been staring at the screen for too long, this is a good one!

First, let your hair down (you may want to run a brush through it so it doesn’t get tangled). Using a nice amount of pressure, take the tips of your fingers and gently move them in a circular motion from the front of your head to the back. Keep on repeating until you have covered your entire scalp. Don’t forget the area behind the ears. 

Neck Massage

Between looking down at your phone and slouching over your desk, your neck is probably in need of some self-care. This quick and easy massage is sure to bring some relief. 

Begin by wrapping your right hand around the back of your neck on the right side. Give your neck a little squeeze while you turn your head to the left. Stay in this position for one breath and then return to the center. Squeeze again and turn your head to the right. Then switch hands and repeat. Keep going five to seven times on each side. 

Hand Massage

Texting, typing, writing, fastening buttons, opening jars, the list goes on and on – it seems like this part of the body never gets a break! You’ll want to give your hands some love. 

First, apply your favorite hand lotion or oil. With both palms facing up, place your left hand in your right hand. Using gentle but firm pressure, rub your thumb in circular motions from the center to the outermost area of your palm. After you have covered the entire area of your palm,  you can take your thumb and pointer finger and squeeze the side of fingers in that opposite hand from the base to the tips. When you are finished, do the same to the other hand. Here’s a video featuring this technique and other methods. 

Foot Massage

Your feet take you wherever you need to go – it’s time to treat them! Taking care of your feet has many scientific health benefits including better balance, stress and anxiety reduction, improved sleep and reduced foot pain. 

Grab your favorite foot lotion or oil and apply it from the top of your foot to the bottom of your toes. Using your knuckles apply firm pressure in a circular motion all around the bottom of your foot. Don’t forget about the toes! You can also place your hands on either side of your foot and use your thumbs to apply pressure throughout. Here’s a video for even more ideas. 

Of course, nothing beats a professional massage. Book yours at one of our two convenient Balanced Body Therapeutic Massage Lehigh Valley locations by visiting us online. We can’t wait to see you!

Keep it cozy this Valentine’s Day by staying inside and offering your partner a relaxing massage. Delivering the perfect massage may sound like pressure, but your Valentine will feel nothing but pleasure. Your partner will appreciate the attention and pampering, and the experience will help to create a more intimate bond between the two of you.

You’ve got this! Here’s what to keep in mind:

 

Ambiance is Everything

Choose a quiet/clutter-free space

You’ll want to pick a quiet space where you can shut out all of the noise and chaos. The last thing you want to do is have your partner plop down next to a pile of unfolded laundry! A tidy space will help put the mind at ease – and once the massage starts, the body will follow. The bedroom is a good choice so that your partner can lay comfortably on the bed.

Dim the lights and light the candles

It’s Valentine’s Day after all and you’re with your favorite person, so why not create a romantic atmosphere? Along with the lighting, feel free to spread some rose petals throughout.

Play some relaxing music

That awkward silence may make things… well, awkward! Prepare a playlist and you’ll be good to go. Here’s some massage music we like.

 

Time to Massage

Warm-up your hands

If your hands tend to be colder than room temperature, you’ll want to warm them up before going any further (nothing kills a massage like cold hands)! You can do this by running them under warm water and/or applying massage oil to your hands and rubbing them together until they reach a nice temperature.

Get out the massage oil

Speaking of oils, choose a scent that your partner will enjoy. Or you can’t go wrong with unscented, non-allergenic jojoba oil. Keep a towel nearby in case you have any spills.

Start massaging

Put the massage oil in your hands and start by gently kneading your partner’s neck. Keep the motions slow and steady while making your way down his/her back. Keep going down the body to include the arms, legs, hands, feet, toes, and fingers. Avoid directly massaging over bony areas like the spine. It’s important to communicate throughout the massage to gauge how your partner is enjoying it. Check-in with him/her at different points to see if you should apply more or less pressure, find out what is feeling really good, and if there are any areas he/she would like you to concentrate on.

 

 

End with a Sweet Treat

Break out the champagne and chocolate-covered strawberries and make a toast to a relaxing Valentine’s Day filled with love!

Want to take it to the next level? Why not book a couples massage at one of our two convenient Balanced Body Therapeutic Massage Lehigh Valley locations. You can visit us online to learn more about the February massage special, or to grab your partner a gift card!

Is one of your goals in this new decade to focus on your health? One easy way to do that is by incorporating regular massage therapy into your routine. Regular therapeutic massage impacts your overall health. Here’s how:

Boosts Immunity

It seems like just about everyone is battling the flu, a bad cold, or some other virus this time of year, and you’d like to not catch it! Regular massages can make the immune system stronger according to the American Massage Therapy Association (AMTA).In one study, researchers studied cells in patients who had compromised immune systems. This study found that massage therapy increases the activity level of the body’s white blood cells that work to combat viruses. According to research from Cedars-Sinai, participants in a Swedish massage group experienced significant changes in lymphocytes (a subtype of white blood cells), which play a large role in defending the body from disease. Massage therapy improved how the immune system functioned. These same benefits can prevent seasonal illnesses, such as the cold and flu. 

Lowers Blood Pressure

Trying to keep your blood pressure down? Just about half of all adults in the US have a cardiovascular-related disease, and high blood pressure is a big contributor.   Hypertension can lead to heart attack, heart failure, and stroke, according to the American Heart Association. Regular massage therapy, though, has been shown to be effective in lowering blood pressure. In one study, an hour of massage therapy weekly was shown to reduce blood pressure and heart rate in hypertensive women

Reduces Stress, Anxiety, and Depression

That never-ending to-do list between work and home can cause some major stress. According to an article in Prevention, massage therapy relieves depression and anxiety by affecting the body’s biochemistry. Researchers have found that getting a massage can lower cortisol levels (a stress hormone) by up to 53%! High levels of cortisol can negatively impact mood, lower energy levels, can cause weight gain and high blood pressure, and disrupt sleep.

Improves Sleep

A good night’s sleep does the body good! It helps keep us physically healthy and is a natural mood booster. Massages have been shown to increase serotonin levels (a mood-stabilizing hormone that also plays a big role in sleep) up to about 28 percent. 

Increases Flexibility

Regular massage helps to loosen up the muscles and increase circulation, which helps pump oxygen to joints, according to an article in Shape Magazine. Increased flexibility can help you get more out of your exercise routine and prevent injury. 

Relieves Pain

Is pain getting in the way of you feeling your best? We already mentioned how massage therapy works in relieving stress and anxiety which can be a contributor to pain. But it also helps to relax painful muscles, tendons, and joints, according to Harvard Health. 

Here’s to a happy and healthy 2020!  Now is a great time to start making regular massage a part of your routine. At Balanced Body Therapeutic Massage, we offer professional therapeutic massages at two convenient Lehigh Valley locations. Book your next appointment online now.

The harsh winter weather can wreak havoc on the skin. The skincare routine that you just got down, and was working fabulously a few months ago, may seem like it is failing you now, leaving you with dry, dull skin. 

Not only are you not loving the look, but it is also painful. Don’t worry – you are not alone! So many people are looking for relief that there’s an entire day dedicated to it —  National Winter Skin Relief Day on January 8th.  

There are many things that you can do to get your skin feeling good and back to its natural, healthy glow. Getting a regular massage is one way to treat your skin because it improves circulation. Here’s why: 

Just taking the dog outside for a few minutes in the morning is enough for some of us to lose a little bit of feeling in the fingers and toes. Massage can help get the blood flowing to those extremities. The pressure created by the massage technique moves blood through the congested areas. The release of this same pressure causes new blood to flow in. The kneading of a massage improves the circulation of the lymph fluid which carries waste products away from the body’s tissues.

What does the combination of massage and better circulation mean for your skin?  

A More Youthful Appearance
Getting that blood circulating allows oxygen and nutrients to be better distributed to your skin. This will give an appearance of fewer wrinkles and fine lines. 

A Glow
The increased circulation brings more blood flow to the skin increasing collagen production which helps to create a lingering glow. Massage aids in “clearing out waste products and bringing oxygen and nutrients to active cells quickly and efficiently.” 

Better Hydration
You can say goodbye to that dull skin because the exfoliation process going on during a massage with our Himalayan salt stones helps get rid of dead skin cells. Not only will your skin have a healthy appearance, but it will also allow for better absorption of your skincare products, keeping the skin nourished and hydrated longer. 

Other ways to maintain healthy skin this winter:

Limit the hot showers
Yes, they feel so nice, especially on a brutally cold day. However, the hot water decreases moisture because it’s stripping the skin of its natural oils. Instead take shorter, lukewarm showers using a mild soap. Also, make sure not to scrub too hard —  that will just irritate the skin. 

Moisturize Daily
While your daily moisturizer may work well in other seasons, it may not be up to fighting the harsh winter conditions. WebMD suggests finding an ointment that is oil-based rather than water-based. The best time to apply is right after the shower, although you may need to apply several times a day during the colder months. Our favorite is Jojoba oil which doesn’t clog pores.

Wear Layers 
Pile on those sweaters, coats, scarves, hats, and gloves. The less exposed the skin is to dry air, the better! 

Add a Humidifier
Staying inside may seem like an escape, but not only is dry air outside, it’s present in the home as well. If your home tends to be extra dry, adding a humidifier may be a good idea. Consumer Reports suggests maintaining the air at 30-50 percent humidity. 

At Balanced Body Therapeutic Massage, we want to keep your skin glowing all winter long. Book your massage at one of our two convenient Lehigh Valley locations by visiting us online.  

End-of-year work commitments, family gatherings, dinners that need to be made, houses that need to be cleaned, presents that need to bought – we can all agree right now is a busy and stressful time of the year!  

It may seem silly that we are suggesting you make room in your schedule for self-care. But making a little time for yourself will help you feel your best – a must when it comes to tackling that to-do list. 

Here are nine ways to fit self-care into your busy schedule. 

1. Indulge in your favorite activity. Whether it’s reading a book, cooking, or getting crafty, make time for the things you enjoy – even if it’s just for a few minutes a day.
2. Get outside. Even if you despise the cold, a little bit of Vitamin D goes a long way (especially when it comes to boosting immunity). Bundle up and take a short stroll through the neighborhood. 
3. Rest up. Lack of sleep can affect daily activities and play a negative role when it comes to your mood. And right now, there’s no time to be in a bad mood! According to sleep.org most adults should get between seven and nine hours of sleep. 
4. Stay active. Not only is exercise a mood booster, it also helps to reduce stress, prevent weight gain and increase energy levels. There are many ways to fit in exercise right at home and you only need less than 30 minutes a day. Here are some ideas to get you started.
5. Practice Yoga. According to Yoga Journal, “spending time on your mat can benefit your brain, heart, and bones and even change the expression of your genes.” Among other things, it can help boost immunity, manage stress and enhance memory. And it feels nice to get in a good stretch. 
6. Cozy up. Something else that feels nice – grabbing a cozy blanket and reading a book or watching your favorite show. In fact happiness researchers have found that hygge, which originated in Denmark and is described as “creating a warm atmosphere and enjoying the good things in life with good people,” has many physical, emotional and social benefits.
7. Take a hot bath. Just imagining a bathtub filled with your favorite salts and maybe lighting some candles, invokes that feeling of pleasure. A good soak actually has many benefits including elevating your mood, getting a better night’s sleep, and relieving muscle pain.   
8. Meditation. A few minutes in the morning is an easy way to de-stress and set your intentions for the day. Taking this time can help you gain a new perspective, manage stress, increase self-awareness, focus on the present, and much more.
9. Regular massage. Not only does a massage feel so good (a hot stone massage is heavenly, especially this time of year), it will help you relax and de-stress! Studies have shown a significant decrease in heart rate, and systolic and diastolic blood pressure in as little as 10 to 15 minutes after a chair massage! 

We want to help keep you healthy, relaxed and happy all winter long! Add a massage to your self care routine by booking your appointment online at one of our two convenient Balanced Body Therapeutic Massage Lehigh Valley locations.

It may be the most joyful time of the year, but along with the beautiful snow, crowds of people, and a drop in temperature comes the sickness – something we’d all like to avoid!  

Flu season peaks in the winter, with the cold weather keeping people indoors and in closer proximity to one another. Also, according to Medical News Today germs are more likely to survive and spread in cold and dry conditions. 

Another thing to keep in mind is that blood pressure tends to increase during the winter, leading to an increase in heart attacks, strokes and other cardiovascular events.  

With shorter days and Vitamin D in shorter supply (this vitamin plays a vital role in keeping the immune system healthy), it’s harder to stay healthy. 

But there is good news! There are many things you can do to help boost your immune system and stay healthy all winter long. A nice, relaxing massage tops our list! 

According to the American Massage Therapy Association (AMTA), research has found that regular massages have been shown to make the immune system stronger. The action stimulates the lymphatic system, a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. In one study, participants in a Swedish massage group experienced significant changes in lymphocytes. Participants also had lower levels of cytokines (molecules that play a role in inflammation).

In another study researchers worked with patients who had compromised immune systems and found that massage therapy improved how the immune system functioned. These same benefits apply to preventing seasonal illnesses, the cold and flu. 

And about that blood pressure rising in the winter —  massage therapy has also been shown to be effective in lowering blood pressure, a big contributor of heart disease. 

Here are a few other tips to prevent illness: 

Wash your hands. This is one of the best ways to avoid getting sick. The CDC recommends scrubbing for at least 20 seconds and washing before eating food, before and after caring for someone who is sick, after using the bathroom, and after blowing your nose, sneezing or coughing. Be sure to dry them off well with a clean towel. If you don’t have access to soap and water, then alcohol-based hand sanitizer is the next best choice.  

Get plenty of sleep. According to sleep.org most adults should get between seven and nine hours of sleep. Without enough sleep, the body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response.

Exercise. According to the American Heart Association adults should shoot for 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Physical activity may help flush bacteria out of the lungs and airways reducing your chance of picking up an illness, according to MedlinePlus. 

Eat Well. Choose foods that are rich in antioxidants and disease fighting properties. Healthline has several suggestions for natural immune system boosters. 

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