Health Benefits Of Walking 10,000 Steps A Day

I have been wearing a Fitbit fitness tracker watch for more than 3 years now but it’s only during the Covid-19 lockdown that I actually started to track my steps closely, making sure that I hit at least 8,000 steps a day during my shelter-in-place.

On most days, I clock in an average of 12,000 – 13,000 steps a day. On days that I don’t exercise, I hit an average of 8,000 -9,000 steps.  On some days, I hit more than 16,000 steps and these are the days that I have the time to run for an hour at the park.

Walking 10,000 steps a day has become a popular fitness goal.  But does taking 10,000 steps a day really have anything to do with good health? Of course it does!

The surprising truth is that the 10,000 number originally appeared in the 1960s when a Japanese company started selling pedometers called manpo-kei, which literally translates to “10,000-step meter.” Later, studies confirmed that people who take 10,000 steps have lower blood pressure, more stable glucose levels and better moods. The number quickly caught on.  More recently, some researchers have suggested 15,000 steps might be even better.

Research has unanimously concluded that the more light activities you can do in a day, the better. Taking more steps means you’re spending less time being sedentary, which is better for your health.

Here are just a few of the health benefits you’ll experience once you start to clock in more steps in a day.

1. It will strengthen your lungs.
2. It will boost your heart health.
3. You could walk off your body fat.
4. It boosts your mood and battles the effects of depression.
5. Slows mental decline.
6. Gives you time to think and do some soul searching. You could also pray when you walk. Daily walking can act as a form of meditation. It gives you time to mull over ideas and find solutions to problems.
7. It improves your concentration.
8. It strengthens your bones.
9. Walking 10,000 steps a day builds muscle.
10. It helps stabilize your blood sugar.
11. Once you form the habit, it is easy to turn it into a lifestyle change.
12. It helps you sleep faster and better.

The broader point

For many, 10,000 steps is a reasonable target because it’s ambitious but attainable.  However, depending on your lifestyle, 10,000 may seem impossible to achieve. If you struggle to reach even 3,000, set a lower goal to start and then work your way up. Track your steps for a week or two and see what you average. Then set a goal that is ambitious but that with a little additional effort, you can achieve. Once you start reaching your goal every day, you can work on setting it higher. If you can easily get in 10,000 steps a day, bump it to 11,000 or 12,000. Try 16,000 or 17,000 if you really want to.

As long as you’re pushing yourself to walk more every day, and at a brisk pace, you can be sure you’re doing your mind and body some good.  If you’re intent on taking 10,000 a day, make sure at least some are the fast, heart-pumping kind that leave you sweaty and winded. No number of slow steps can replace the benefits of heart-pumping activity. Strength training is important for your muscles and bones, even if it doesn’t help you hit 10,000 steps.

There’s no doubt that walking leads to more calories burned throughout the day. However, without understanding your calorie net caloric balance, walking 10,000 steps, or even 20,000 steps a day might not be enough to cause any meaningful fat loss or improvements to body composition if you do not control food portions and calorie intake.

In order to achieve fat loss, you need to burn more calories than you get from your food. That’s called a caloric deficit. With a caloric deficit by walking 10,000 steps and eating less only can one burn fat and lose weight.

Setting yourself with a step challenge is an easy way for anyone, of any fitness level, to condition themselves to be more active. You may be surprised at how much or how little you actually get up and move during the day.

I have boundless of energy on most days,  thus I can exceed my target number of steps each day. I’m thankful to my parents for this DNA as they are also very energetic and active folks.  Speaking of DNA, you can get a DNA test Malaysia done that can tell you a lot of information about yourself that you don’t even know!



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2 Crucial Elements of Long-Term Care

The baby boomer population is heading into retirement and beyond, leading to an increased need in elder care services Westchester County. Putting a loved one or a family member into a care facility is a difficult decision. It is important that your aging loved one feel secure, independent, and respected in spite of whatever health concerns or mental decline they may be experiencing. Long-term care shouldn’t be negative, begrudged assistance to someone you care about. It also doesn’t define the overall health of an individual. In order to receive the best care and encourage the best health for your loved one, look for a facility that has the following characteristics.

Experience

The individuals employed at a facility should have plenty of experience in their chosen field. You don’t want a facility that has a lot of turnover or that pays minimum wage as they simply staff the halls. There may be some skills that aren’t as critical for your loved one, but that doesn’t matter. Each person should be adequately trained and familiar with the potential health or assistance needs each individual in the center may have.

Empathy

There are a lot of people needing long-term care, and there have been many complaints throughout the system that there is a lack of empathy and care towards residents. Facilities that take care of their employees often generate a culture of passion and care for the work that needs to be done. Look for this culture when you take a tour. Watch the employees carefully, looking for the way they treat the residents and listening to their tone of voice. Make sure you select a location where the employees demonstrate genuine empathy and concern for the people they serve.

If you can find a facility that has a pervasive culture of these two qualities, you can usually be more confident in the quality of care your loved one will receive. You won’t find a perfect facility, but you should be comfortable with the level of professionalism and concern that the facility displays.

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Tips To Paying Your Medical Bills On Time

Have you ever let a medical bill go unattended? If so, you now what sort of trouble that can cause for a person. Medical bills that go for too long without being paid can turn into judgements and destroy your credit score. To completely avoid this, here are some tips to help you get your medical bills paid on time.

Double Check The Charges

Medical providers are notorious for overcharging for services. The main reason this happens is that insurance companies always get charged the highest posssible prices. Through good chargemaster management, a medical provider can avoid overcharging patients, but when these services aren’t in place, the responsibility of calling them out on the overages is in your hands.

Most of the time, a simple phone call to disput charges can result in the charge being reduced. Make sure to always cal your medical provider to make sure the charge is accurate to avoid paying more than you need to on your medical bills.

Don’t Ignore Bills

If you get a medical bill that you can’t afford to pay, the absolute worst thing to do is to ignore it. Medical providers know this sort of thing happens all the time, and the best thing to do is to call them and see if they can work out a payment plan with you. Most providers are able to provide payment plans to make paying the bill much easier to do. Payment plans usually also help you to avoid costly credit score dings that can take years to repair.

Don’t Use Credit Cards

Paying off a medical bill with a credit card because you don’t have cash on hand to pay it is a pitfall too many people fall into. Credit card companies are much more ruthless than medical providers if you can’t pay your bill. Credit card companies don’t offer payment plans with customers like medical providers do. If you fall behind on your credit card payments, the company can easily tank your credit and even shut down your account making it virtually impossible to get another credit card until several years have passed.

As you can see, ignoring medical bills is one of the worst things to do. Instead, contacting the medical provider is the best thing to do in order to see if there are payment plans that can be worked out to help you get out of the hole you are in.

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How Elderly Care Can Help Your Family

When you have an aging loved one who is beginning to need more assistance in their day to day life, it can be hard to know what steps to take to best help them. This can be particularly true for those that may not have the time to help their loved one like they would like to, but also know that their loved one is still too independent for an assisted living facility. If you think you may need elderly care Missouri here are a couple of things to consider.

Elderly Woman and Caregiver

What Is Elderly Care?
Elderly care is a term that covers a wide variety of services and types of assistance that are intended to help those who are aging live as comfortably as possible. A common type of elder care is elder care at home, where someone comes to your loved one’s home and helps to care for them. The duties they perform can vary, and will often depend on how much help your loved one needs. An elder care professional may do as little as help with some light cleaning and grocery shopping, or do as much as provide around the clock nursing care.

How Can It Help?
Elder care doesn’t just help the aging loved one that receives it, it can help the whole family as well. When you know that your loved one is being looked after, but also doesn’t have to give up any of the freedom or comfort that comes with staying in their own home, it can help you to relax and feel better about the situation, yourself.

Knowing that a loved one needs care may feel stressful, and depending on the situation, you may not be sure what the right next step is in providing them the best lifestyle possible. While it can be difficult to navigate, the reality is that there are helpful options like elder care that can make things a little easier on everyone.

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Baking Soda Deodorant

Baking soda is widely known for its ability to not only clean the house but to absorb odors as well. For instance, if you have a pungent smell in your refrigerator, leaving an open box of baking soda in your fridge can help get rid of the odor.  This odor-absorbing ability has resulted in baking soda becoming a popular option as a natural chemical-free deodorant.

My daughters and I have been using food grade baking soda as deodorant for a long time now. Baking soda is inexpensive, easily available and effective in keeping bad body odor at bay.   This versatile kitchen ingredient helps neutralise body odors by absorbing sweat, altering skin pH, and suppressing bacterial growth.

Natural Baking Soda

Baking soda is a preferred underarm deodorant over conventional deodorant.  Off-the-shelves commercial deodorant may contain harmful chemicals such as:

  • Aluminum. Some people are concerned that absorbing aluminum from a deodorant can increase their risk of breast cancer and other cancers. However, there isn’t any scientific research to date to support this.
  • Parabens. Although research is still ongoing, some early studies indicate that parabens found in beauty and personal care products may increase the risk of cancerous skin damage.
  • Triclosan. This ingredient may disrupt some types of hormones.
  • Artificial colors. These may cause skin irritation.

 

How To Make DIY Baking Soda Deodorant

  • Pour baking soda into a salt shaker and apply a very light shake onto your palm  before rubbing on the underarms.  Do it after shower when your underarms are still slightly damp so that the baking soda sticks to the skin.
  • Mix 2 tablespoons of baking soda in a cup of water. Store this in a spray bottle and use daily on sweat-prone areas. Allow to air-dry and brush off any residue to avoid staining your clothes.
  • Mix baking soda and cornstarch or arrowroot powder in a ratio of 2:1. Sprinkle on underarms and feet to prevent body odours.

Caveat

If you have dry or sensitive skin, you could be more prone to the following side effects if you use baking soda under your arms:

redness
rash
itchiness
scaly skin
stinging/burning sensation

Baking soda is generally safe when used on the skin.  Stop using baking soda as deodorant if you experience severe reaction on your skin.



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Arrowroot Powder To Treat Acne and Great As Cosmetics

My pre-teen 12-year old daughter has pimples on her back and face, especially on her T-Zone. I’ve tried almost a dozen of topical acne agents off the shelves from creams to gels, lotions, essential oils and washes with ingredients targeting acne but none worked. I’ve even tried fresh aloe vera gel directly from the plant and ‘cooling powder’ made from fermented rice but none worked as well.  One night,  I applied organic arrowroot powder on my daughter’s acne and the next morning when she got up, the acne dried up. The arrowroot powder worked like a charm!   I’ve been using organic arrowroot powder as loose powder and blusher for several years now.  We’ve not looked back since.  My daughter now applies arrowroot powder on her face and body after each shower.  The powder not only prevents the acne from flaring up but also gives the skin a very smooth and silky feeling.

 

 

Apart from thickening food, arrowroot powder contains health properties and lots of uses in the area of vanity!  Arrowroot contains a good amount of potassium, iron and B vitamins, which is great for metabolism, circulation and heart health. Studies have even shown that arrowroot can stimulate immune cells and boost the immune system.

Arrowroot powder is an inexpensive agent in the cosmetics industry.  It is also used as a topical treatment to promote the healing of cuts/scars.  These are some of the best uses of arrowroot powder in your everyday beauty routines:

1. Clears Acne. Arrowroot absorbs oils/sebum excellently and promotes natural healing as it penetrates the skin. Rubbing some into skin before bed and in the morning can reduce oil production, soften skin and dry out/heal blemishes.

2. Lightening loose face powder. When mixed with loose face powder, it can lighten the tone by several shades. This is particularly useful for gradually adjusting the shade of holiday make-up as your tan naturally fades. It is so lightweight that it blends seamlessly into the powder and leaves skin soft and silky to touch. It also reduced the need to reapply make-up as it absorbs sweat/oils.

 

3. Dry Shampoo.  This will be ideal for women in confinement after giving birth or those bed-ridden. Massage the arrowroot into your scalp and along the first couple of inches of the length of your hair. It will absorb the oils and leave your hair bouncy and soft. Use a damp cloth to gently wipe away any remaining traces of the powder on your hair.

4. As a base for home-made make-up. Arrowroot makes an excellent base for DIY make-up projects. Foundations and face blushers using a blend of arrowroot, cinnamon, roselle, beet root and cocoa powder are a major trend now. It’s excellent as you can adjust the measurements to get the shade exactly right for your skin tone.

5. Replacement for baby powder.  Mix a few drops of essential oils to the arrowroot powder and store the homemade homemade baby powder/talcum powder in a salt shaker.

How to use arrowroot powder as talcum powder and acne powder
Pour some organic arrowroot powder into an extra large salt shaker and shake some onto your palm before applying generously on your body and acne. The feeling of your skin will be silky smooth. Try it to experience it!

Using arrowroot powder as blusher and loose face powder
Mix some organic roselle powder or beet root powder with arrowroot powder. Mix well and adjust the shade according to your liking.  Store the powder in an empty loose powder container and apply on your cheeks with a blusher brush or a powder pad.



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3 Unique Dental Care Tips

If you’re looking for ways to keep your teeth strong and healthy, you’ve probably heard all the classic tips like brushing twice a day, flossing regularly and avoiding sugary foods. While brushing and flossing are important to long-term oral health, if you want to go the extra mile to get your best smile ever, there are a few things you should know. To learn more about three uncommon tips for keeping your teeth in great shape, read on.

1. Try Invisible Aligners

If your teeth need straightening but you’re hesitant to get braces, there’s another option that’s become increasingly popular in recent years. Invisible aligners can straighten your teeth just as well as braces, but they’re discreet and can easily be removed for brushing, flossing and eating. The best part is, thanks to their popularity, they’re accessible in many areas – for instance, you can get Invisalign Lakewood and look forward to a neater smile.

invisalign for teens

2. Be Careful With Whitening
While white teeth are often seen as a sign of good dental health and even as a status symbol, having exceptionally white teeth isn’t necessarily an indicator that they’re healthy. In fact, some dentists have even warned that whitening your teeth too much, including with at-home whitening strips, can cause sensitivity, gum irritation and even permanent enamel damage. This could potentially lead to issues with hot or cold foods, as well as vulnerability to infection. Instead of worrying about whether your teeth are white enough, just be sure to take good care of them on a regular basis. Teeth naturally come in different shades, so if yours are healthy, there’s no reason to worry about their color.

A bright white smile might look attractive but it is not necessarily a sign of healthy teeth (Credit: Lumi Images/Alamy)

 

3. Clean Your Tongue

With all the attention given to the teeth and gums, it can be easy to forget about the tongue. However, cleaning your tongue is an important part of a good oral health care routine. The tongue is an easy place for bacteria to build up, which can potentially lead to gum disease over time if left unchecked, so be sure to brush your tongue whenever you brush your teeth.

Teeth are critical in everyday tasks like eating, speaking and more, so taking good care of your teeth is essential. Thankfully, a few simple tweaks can make all the difference! Try these dental care tips today and you’ll be on your way for a healthy, gleaming smile for years to come.



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Benefits of Soaking In The Morning Sun

Most of us have heard about the harmful effects the sun rays have on our skin when we are overly exposed to it. In the past century, most public health messages have focused on the hazards of over exposure to the sun.

Did you know that not getting enough of natural sunlight can have negative impact on our health as well?  The right balance of sun exposure can have lots of mood-lifting benefits and can promote sleep too.  Exposure to the Sun’s warm rays at a specific time and in a consistent manner can be beneficial to us. It may heal numerous skin diseases and can also help to boost your mood. Exposure to sun rays also called sunbath therapy has been in use from ancient times due to its disease-fighting properties.

The most widely known benefit of sunlight is its ability to boost the body’s vitamin D supply; most cases of vitamin D deficiency are due to inadequate exposure to the sun. At least 1,000 different genes governing virtually every tissue in the body are now thought to be regulated by 1,25-dihydroxyvitamin D3 (1,25[OH]D), the active form of the vitamin, including several involved in calcium metabolism and neuromuscular and immune system functioning.

Although most of the health-promoting benefits of sun exposure are thought to occur through vitamin D photosynthesis, there may be other health benefits that have gone largely overlooked in the debate over how much sun is needed for good health.

Benefits of soaking in the sun

A growing body of scientific research suggests that completely avoiding the sunlight isn’t such a bright idea. Here is why you should soak up some sunshine every day:

1.  It elevates mood. Sunlight and darkness trigger the release of hormones in your brain.   is thought to increase the brain’s release of a hormone called Serotonin.  Also known as ‘Happiness Hormone’,  Serotonin is associated with boosting mood and helping a person feel calm, focused and happy.

2.  Helps to improve sleep.  The brighter your daylight exposure, the more melatonin you produce at night. Melatonin is a type of hormone that’s produced by the pineal gland in the brain during darkness at night. Also known as the sleep hormone, melatonin has a range of effects on the brain, from improving sleep to synchronizing your biological clocks, and lowering stress reactivity. In addition, the amount of daylight exposure you get is crucial in maintaining a normal circadian rhythm.

3.  It promotes bone growth.  Vitamin D is a hormone that promotes calcium absorption and is essential for bone growth and formation. Since sunlight is a primary source of Vitamin D, the hormone is also dubbed as ‘the sunshine vitamin’. The Vitamin D found in our body needs activation. The sun helps to convert inactive Vitamin D levels to active levels.  According to the World Health Organization (WHO), getting anywhere from 5 to 15 minutes of sunlight on your arms, hands, and face twice or thrice a week is enough to reap the vitamin D-boosting benefits of the sun.

4.  It boosts the immune system.  Researchers now confirm that our immune cells have receptors for vitamin D, which means that it is needed at optimal levels for the immune system to function well. Deficiency in vitamin D is associated with increased autoimmunity and an increased susceptibility to infection. Vitamin D deficiency has also been linked to 18 types of cancer.


Japanese researchers reported that daily supplementation of vitamin D3 reduces the risk of getting influenza A by over 40%. Another study found that people who maintained normal or optimal levels of vitamin D levels developed fewer viral infections, including influenza, and were sick for fewer days than participants with lower levels of vitamin D.

5.  It may reduce the risk of melanoma.   Safe sun exposure may actually protect you from skin cancer!  According to a study published in the Lancet Journal, the skin’s exposure to ultraviolet radiation of short wavelength (UVB) has been associated with a decreased risk of melanoma. The research found that outdoor workers who were exposed to regular sunlight had a lower risk of developing skin cancer compared to their indoor counterparts. Other than that, an adequate amount of sunlight has also been linked to a reduced risk of certain cancers (including colon, ovarian, pancreatic and prostate cancer), suggests a study published in the Environmental Health Perspectives journal.

6.  It promotes weight loss.  Latest research reveals that basking in morning sunshine can reduce body fat and help you shed those extra pounds.  Fat cells deep under your skin can sense light. And when bodies do not get enough exposure to the right kinds of light, fat cells behave differently. The blue-light spectrum of sunlight, a spectrum that can penetrate the skin, can cause subdermal fat tissue to decrease in size. In other words, it can cause fat loss. Thus, the action of sunlight may help one to stay slim or become slim!  As little as 20 to 30 minutes of early morning sun exposure is sufficient for you to lower your Body Mass Index (BMI) and trim your waistline.  But of course, one also needs to exercise and follow a healthy and sensible diet to lose weight.

 

Save Sun Exposure and How Much Sun Exposure Is Needed

As you can see, having healthy levels of vitamin D is crucial in living your healthiest life!   However, do practise safe sun exposure protection measures.

Allow 10 to 15 minutes or so of unprotected sun exposure to your arms, legs, abdomen and back several times a week. After that, follow up with good sun protection topical application, like a 30-SPF or higher sunblock.

Choose the right time of day.  If your shadow is longer than your body height, you can’t make any vitamin D. Between 10 a.m. to 3 p.m. is the usual window for significant sun exposure.

We’ve lived so much of our days under artificial light, which does not provide the full spectrum of the all-natural light we get from the sun.  For a start, kick start your morning with a little sunshine vitamin to help jump-start your day in a healthy and happy way with absolutely no cost to your bank account. 



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Caring for Birth Mothers Through Adoption

Making the choice to grow your family with adoption is a big deal and a reason to rejoice. What many families don’t realize is how much goes into the decision of how or through what organization their new son or daughter will enter their lives. There are so many aspects to consider before making a commitment to an adoption agency. Most adoptive parents spend hours researching the experiences of other adoptive families, licensures and accreditations, fees, and other similar factors. However, too few consider the importance of how well an adoption agency assists young birth mothers.

Why Caring for Birth Mothers Matters
Oftentimes, the women whose children will be adopted are very young, afraid, alone, and in need of a lot of help. Few of them had any thoughts of pregnancy prior to their current situation and some may even face abandonment and rejection by their own parents as well. By pursuing adoption, these women are trying to do what is best for their babies and themselves. It is a brave and difficult journey, and it is possible that their only support is coming from the adoption agency.

What You Can Do
Adoptive parents have the power to perpetuate an adoption culture in which birth mothers are respected and cared for. Many adoption agencies include medical care for the birth mother in their fees or require the adoptive family to incur those costs. Some agencies go no further than that and less reputable organizations may do even less for their mothers. However, there are agencies that go above and beyond to set their clients up for success after the birth of their child. For example, adoption agencies that provide housing, career training, educational assistance, or relocation programs seek to help birth mothers move forward and build a better life. By responsibly searching for this type of organization, adoptive families not only change the life of a child but also the woman who gave birth to their new family member.

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Fever After Deep Tissue Massage

A few months ago,  just before the Covid-19 pandemic took a turn for the worse, which led our country into a partial lockdown, I went for a deep-tissue massage. I was suffering from painful stiff shoulders for several weeks and needed a good masseuse to ease the pain.  The massage that I booked in is a fusion form of modern bio-electric meridian therapy and traditional deep tissue massage.  I had to strip down from head to toe and was provided with a disposable underwear and a robe.  The massage therapist was an experienced lady from China in her early 60s.  After a 2-hour session, I was given a cup of hot water to drink before I left the health center.  I didn’t drink the water as it was too hot as I was in a rush for school run. That was probably my mistake that caused my post-massage sickness!

That same night, I had headache, felt a slight chill and my body felt hot. I felt like I was about to fall ill. I checked my temperature and it was billy boiling at 38C.  I drank a packet of Izumio hydrogen water and applied Oregano essential oil on the soles of my feet at bedtime.  The next morning, I felt slightly better and by evening, I was right as rain again.

I suspected that my body went into a detoxification process after the massage.  I had a similar experience when I first drank hydrogen water – besides a flare of rashes on my hands, I had fever for just a day and was well again the following day. These are symptoms of a body detox.

What Is Deep-Tissue Massage?

Deep-Tissue Massage targets your body’s deepest layers of muscle and releases tension in over-stressed areas. When your muscles are badly knotted, this therapeutic treatment is designed to loosen up the muscles.

Deep-tissue massage is a mix of slow, short, strokes and penetrating finger pressure focused on tight, contracted areas. The therapist uses her thumbs, forearms, and even elbows to work muscle tissue and relieve tension.

A deep tissue massage basically releases your muscles that are stuck in an uncomfortable posture for a prolonged period of time, resulting in pain. In my case, I am always working in front of my computer and the improper posture on my chair may have caused persistent stiff shoulders.

Why Deep-Tissue Massage ‘Flushes’ Toxins Out?

Deep-tissue massage stimulates movement of the lymphatic system and byproducts of muscle metabolism.  One of the primary responsibilities of the lymphatic system is removal of waste from the blood.  The Lymph then brings the waste off to be filtered through the liver and kidneys, and eventually excreted.  This waste can be anything from allergens to metabolic wastes, excess fat to viruses and bacteria. If you have too much lymph in your body, it can build up in the tissues under the skin’s surface — the same tissues that are manipulated during a massage.   That is why during a deep-tissue massage, the body is suddenly flooded with toxins in the lymph, causing you to suddenly feel icky and feverish.

Steps To Prevent Post-Massage Sickness
As the human body is mostly made up of water, the normal functioning of all the body’s systems is dependent on how hydrated we are. Most massage therapists will advise you to drink water after a massage. Most massage centers provide warm  drinking water after a massage session.   It is also highly advisable that you are hydrated before the session too.

Another mistake I made was not keeping myself hydrated before the session as I didn’t want to go to the bathroom during the session!

Drinking water in the hours before your massage will encourage the lymphatic system to instantly process and discharge metabolic waste through the organs preventing the overloading of toxins. It is essential to ask for a drink of water during your massage if you feel thirsty, as this will usually prevent a headache from occurring later.

If you haven’t had a massage in a long time and you have previously experienced post-massage nausea, headaches or sickness it’s best to inform your therapist as often the application of lighter pressure can reduce the amount of waste discharged. You can then normally increase the pressure in subsequent massage sessions.



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