I massaggi regolari possono migliorare la tua salute mentale?

Che cos'è la terapia di massaggio?

Massage therapy is the manual manipulation of muscles and other soft tissues in the body, including connective tissue, ligaments and tendons. The purpose is to help people rilassarsi physically and mentalmente, mentre allevia dolori e fastidi causati dalla vita quotidiana.

"Massage is a very broad term for something that in the professional setting, has many recognised modalities," says massage therapist Gina Lilley, a member of the Consiglio Generale per le Terapie dei Tessuti Molli (GCMT).

"These modalities are professionally taught and the therapist should hold qualifications in anatomy and physiology. What is common amongst all forms of bodywork is professional touch - working with the soft tissue of the body to effectively restore injured tissue, remove restrictions in movement that have occurred, support the stressato body and allow rilassamento.”

Fai i compiti

Vale la pena sottolineare che il titolo di massaggiatore non è un 'titolo protetto' - il che significa che non ci sono requisiti legali per qualifiche o registrazione. Tuttavia, esistono diversi organismi di regolamentazione volontari che monitorano gli standard per i massaggiatori.

So do check that your therapist is registered with a reputable governing body or professional association such as the CNHC (the UK register for complementary healthcare practitioners), the GRCCT (the UK federal regulator for complementary therapies) or the GCMT.

Although i massaggi are not a replacement for treatments such as terapia della parola or medication, research suggests they may work well as an additional complementary therapy. Multiple studies suggest regular massage may help to improve symptoms of ansia e depressione, mentre incoraggia il rilassamento.

Several studies have investigated the use of massage for patients with disturbo d'ansia generalizzato. In one small studio, le donne con la condizione sono state trattate due volte a settimana con massaggi di un'ora. Successivamente, hanno riportato una diminuzione dei sentimenti di ansia e un aumento della fiducia in se stesse.

Research has also suggested massage may help people living with long-term health conditions, such as fibromialgia, which causes pain in the body. In 2014, a revisione sistematica e meta-analisi of nine studies concluded that massage therapy, if continued for at least five weeks, improved pain, anxiety and depression in people with fibromialgia by promoting relaxation.

A separate revisione of four studies found that massage therapy may also help to improve the quality of life for people with test HIV oppure AIDS.

Lilley explains that massage therapy is a holistic experience that combines both physical issues, such as tensione muscolare tension, with relaxation techniques that can boost good mental health.

"Research has shown that although we might think we are working solely with the physical body, evidence suggests that when we come into relationship with our clients and place our hands on their bodies we are making contact with all physical and mentali processes," she says.

"Professionally trained massage therapists have a vital role to play in the emotional and psychological health of their clients. Massage therapy of all orientations helps clients regulate physical and emotional responses predominately through the autonomic nervous system - which regulates body processes, such as la pressione sanguigna and the rate of respirazione."

One of the ways massage may help boost mental health is by lowering levels of the lo stress hormone cortisol. In stressful situations we perceive as a threat, our bodies release cortisol via the sympathetic nervous system - the 'fight or flight' system. While the short-term release of cortisol is normal and can help us react to danger, spending extended periods of time in this state of high alert can be problematic for our giornata di salute mentale.

Various studies have suggested that massage may help to reduce levels of cortisol, making us feel less ansioso and more relaxed. One studio found that a single 45-minute Swedish massage led to a decrease in cortisol levels in individuals with no prior mental health condition. It also led to an increase in oxytocin, nicknamed the 'love' hormone for its role in behaviours including trust, romantic attachment and mother-infant bonding.

Massage can also lead to the rilascio di endorfine - hormones that act as the body's natural pain reliever - as well as the neurotransmitter serotonina and the 'feelgood' hormone dopamine. These chemicals are linked to mood regulation.

When getting a massage, we are also free of the daily stresses that can contribute to low mood and ansia. Per un breve periodo di tempo, ci prendiamo una pausa dalle email di lavoro, dai messaggi e dalla routine quotidiana, per concentrarci sul nostro benessere.

The massage can provide a distraction as a form of esercizi di consapevolezza. The treatment space is also often softly lit, which can boost feelings of calma - and clients are treated to quiet, relaxing music. Essentially, massage therapy can help people enter a meditativo state for a short period of time, which studi suggest can aid psychological health.

Additionally, ricerche suggests the positive effects of massage sessions may last for days after the treatment too.

While massages can help us relax, though, it's important for people to speak to their doctor about a mental health problem such as ansia oppure depressione. They may recommend consulenza, farmaci, una combinazione di entrambi o un altro trattamento.