Massagens regulares podem melhorar sua saúde mental?

O que é terapia de massagem?

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 relaxar physically and mentalmente, enquanto alivia dores e incômodos causados pelo dia a dia.

"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 Conselho Geral para Terapias de Tecidos Moles (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 estressado body and allow relaxamento.”

Faça sua lição de casa

Vale a pena destacar que o título de massagista não é 'protegido' - o que significa que não há exigências legais para qualificações ou registro. No entanto, existem vários órgãos reguladores voluntários que monitoram os padrões para massagistas.

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 massagens are not a replacement for treatments such as terapia de conversa or medication, research suggests they may work well as an additional complementary therapy. Multiple studies suggest regular massage may help to improve symptoms of ansiedade e depressão, enquanto incentiva o relaxamento.

Several studies have investigated the use of massage for patients with transtorno de ansiedade generalizada. In one small estudo, mulheres com a condição foram tratadas duas vezes por semana com massagens de uma hora. Depois, relataram uma diminuição nos sentimentos de ansiedade e um aumento na autoconfiança.

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 revisão sistemática e meta-análise 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 revisão of four studies found that massage therapy may also help to improve the quality of life for people with teste de HIV ou AIDS.

Lilley explains that massage therapy is a holistic experience that combines both physical issues, such as tensão muscular 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 saúde mental 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 a pressão arterial and the rate of para respirar."

One of the ways massage may help boost mental health is by lowering levels of the estresse 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 saúde mental.

Various studies have suggested that massage may help to reduce levels of cortisol, making us feel less ansioso and more relaxed. One estudo 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 liberação de endorfinas - hormones that act as the body's natural pain reliever - as well as the neurotransmitter síndrome 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 ansiedade. Por um curto período de tempo, experimentamos uma pausa nos e-mails de trabalho, mensagens e na rotina diária, para focar em nosso bem-estar.

The massage can provide a distraction as a form of atenção plena. 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 estudos suggest can aid psychological health.

Additionally, pesquisas 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 ansiedade ou depressão. They may recommend aconselhamento, medicação, uma combinação de ambos ou outro tratamento.