What actually happens to muscle when it’s massaged?

11 brave (a.k.a. crazy) men agreed to exercise to exhaustion, then allow biopsies of their quadriceps * muscles for analysis, just so we could find out. (Yikes!)

* Quadriceps - a.k.a. Vastus Lateralis - a.k.a. thigh muscles

The first biopsy was taken at rest. 

After exercising till exhaustion (an hour +) a 10 minute massage was provided for only one leg. A second biopsy was then taken on both quadriceps. 

The men then rested for a 2-1/2 hour period of recovery, at which point a third biopsy was taken - again from both legs.

As you probably know, when we exercise, small microscopic tears occur in muscle fibers. The repair of those tears is actually what forms thickness and growth. However, before that happens, those tiny micro tears cause inflammation, soreness and/or pain. It takes time for the healing process to happen. 

That said, based on this study, it takes less time when you incorporate Massage!

“Massage can suppress inflammation and enhance cell recovery”

Massage was found to reduce inflammation by reducing the production of pain-related pro-inflammatory cytokines.  The repair of cells was also assisted due to the stimulation of mitochondria  - which convert glucose into the energy essential for cell function and repair. 

Side Note: Anti-inflammatory drugs reduce swelling, but may actually retard healing. 

Bottom line ~

Massage Promotes Overall Good Health 😀

Visit Nancy at www.humankneads.com for more Massage Therapy info. 

Nightmares

I wish I could sleep better. Longer. Geez... some nights, at all! Insomnia seems to be my lot in life. 

Of course, like everyone, I’ve researched the standards: What to eat. What not to eat. When to eat... The same for drinking. And let’s not forget exercise. When. For how long. What type... ugh. So much to go through, just to get a decent nights rest.

Then this little tidbit found its way to my in box. 

Did You Know That Sleeping In A Cold Room Increases The Chances Of Having A Nightmare

(No, actually, I didn’t... and uh, the article picture alone, could give nightmares...)

Curiosity piqued - and somewhat wanting to get that image out of my head - I dug a little deeper. 

WebMD indeed points out, that too cold, or too hot, will cause your body to struggle to achieve a happy temperature. 

Around 67-68 degrees, tends to work best. Any warmer or colder could lead to restlessness, which affects REM. (Rapid Eye Movement - a.k.a. the stage of sleep in which you dream - a.k.a. Hello insomnia and nightmares!)

To add further insult to this situation, women tend to have more nightmares than men. This is due to changes in body temperature, thanks to monthly cycles. 

Time to adjust my thermostat accordingly.  😜