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Exam Code: MBLEX Massage & Bodywork Licensing Examination benefits January 2024 by team

MBLEX Massage & Bodywork Licensing Examination

The FSMTB governs and administers the Massage & Bodywork Licensing Examination (MBLEx). It serves the massage therapy and regulatory communities as the national entry-level licensure examination. The MBLEx is currently utilized for licensure in 46 of 49 regulated jurisdictions. These include the District of Columbia and the territories of Puerto Rico and the U.S. Virgin Islands.

The MBLEx is administered in both English and Spanish by Pearson VUE, the global leader in electronic testing services, at high-security test centers located throughout all 50 states, the District of Columbia and the U.S. territories.

To ensure that the MBLEx reflects current practice, FSMTB conducts a Job Task Analysis (JTA) Survey every five to seven years. The JTA seeks input from massage and bodywork professionals across the United States. This data is then used to analyze and revise MBLEx content as deemed necessary by the profession, guided by psychometric professionals.

The Federation of State Massage Therapy Boards (FSMTB) conducted a Job Task Analysis (JTA) in 2017 to ensure that the Massage & Bodywork Licensing Examination (MBLEx) is assessing knowledge and skills relevant to entry-level competence. Thousands of massage and bodywork professionals participated in the JTA survey and a follow up analysis of the responses was reviewed by subject matter experts, psychometricians and FSMTB member board representatives. The FSMTB Board of Directors adopted the recommended test plan.

Content changes that will be implemented for all MBLEx administrations, effective July 1, 2018:

The section entitled Overview of Massage/Bodywork Modalities, History and Culture will no longer be a separate section.
Overview of Massage/Bodywork Modalities will be reassigned as a subcategory under the section entitled Benefits and Physiological Effects of Techniques that Manipulate Soft Tissue; and
History and Culture subcategories will no longer be tested.

The distribution of topics tested will be as follows:

Anatomy & Physiology changes from 12% to 11%

Kinesiology changes from 11% to 12%

Pathology, Contraindications, Areas of Caution, Special Population changes from 13% to 14%

Benefits and Physiological Effects of Techniques that Manipulate Soft Tissue changes from 14% to 15%

Client Assessment Reassessment & Treatment Planning remains at 17%

Ethics, Boundaries, Laws and Regulations changes from 15% to 16%

Guidelines for Professional Practice changes from 13% to 15%


A. System structure

• Circulation

• Digestive

• Endocrine

• Integumentary

• Lymphatic

• Muscular

• Nervous

• Reproduction

• Respiratory

• Skeletal

• Special Senses

• Urinary

B. System function

• Circulation

• Digestive

• Endocrine

• Integumentary

• Lymphatic

• Muscular

• Nervous

• Reproduction

• Respiratory

• Skeletal

• Special Senses

• Urinary

C. Tissue injury and repair

D. Concepts of energetic anatomy


A. Components and characteristics of muscles

B. Concepts of muscle contractions

C. Proprioceptors

D. Locations, attachments (origins, insertions), actions and fiber directions of muscles

E. Joint structure and function

F. Range of motion

• Active

• Passive

• Resistant



A.Overview of Pathologies


• Site specific

• Pathology related

• Special populations

• Tools

• Special applications

C.Areas of caution

D.Special populations

E.Classes of medications


A. Identification of the physiological effects of soft tissue manipulation

B. Psychological aspects and benefits of touch

C. Benefits of soft tissue manipulation for specific client populations

D. Soft tissue techniques

• Types of strokes

• Sequence of application

E. Hot/cold applications

F. Overview of massage/bodywork modalities


A. Organization of a massage/bodywork session

B. Client consultation and evaluation

• Verbal intake

• Health history form

C. Written data collection

D. Visual assessment

• General

• Postural

E. Palpation assessment

F. Range of motion assessment

G. Clinical reasoning

• Ability to rule out contraindications

• Client treatment goal setting

• Evaluation of response to previous treatment

• Formulation of treatment strategy


A. Ethical behavior

B. Professional boundaries

C. Code of ethics violations

D. The therapeutic relationship

E. Dual relationships

F. Sexual misconduct

G. Massage/bodywork-related laws and regulations

H. Scope of practice

I. Professional communication

J. Confidentiality

K. Principles


A. Proper and safe use of equipment and supplies

B. Therapist hygiene

C. Sanitation and cleanliness

D. Safety practices

• Facilities

• Therapist personal safety

• Client safety

E. Therapist care

• Body mechanics

• Protective gear (masks, gowns, gloves, etc)

• Self-care

• Injury prevention

F. Draping

• Safe and appropriate

• Communication

G. Business Practices

• Business planning

• Strategic planning
• Office management

• Marketing

• Hiring/Interviewing

• Documentation and Records

- Client records

- Business records

H. Healthcare and business terminology
Massage & Bodywork Licensing Examination
FSMTB Examination benefits

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MBLEX Massage & Bodywork Licensing Examination

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Massage & Bodywork Licensing Examination
Question: 384
Paralysis of one side of the body is a condition known as
A. Semiplegia
B. Quadriplegia
C. Paraplegia
D. Hemiplegia
Answer: D
Question: 385
Inability to contract muscles
A. Lupus
B. Neuritis
C. Neuralgia
D. Paralysis
Answer: D
Question: 386
The linea aspera is located on which side of the femur
A. Posterior
B. Medial
C. Lateral
D. Anterior
Answer: A
Question: 387
A blood clot is also known as
A. Thrombus
B. Embolus
C. Aneurysm
D. Plasma
Answer: A
Question: 388
The floating ribs are considered
A. An absolute contraindication
B. An endangerment site
C. Not a contraindication
D. A local contraindication
Answer: B
Question: 389
To take pressure off the lower back of a client laying supine, a bolster should be
A. Under the knees
B. Between the legs
C. Under the hips
D. Under the ankles
Answer: A
Question: 390
The spinal cord is formed by which type of tissue
A. Muscular
B. Epithelial
C. Connective
D. Nervous
Answer: D
Question: 391
What is the structure labeled 7
A. Infraspinous fossa
B. Lateral border
C. Medial border
D. Superior angle
Answer: B
Question: 392
Cryotherapy treatment used for an acute strain or sprain
Answer: D
Question: 393
Proximal attachment of infraspinatus
A. Greater Tubercle
B. Infraspinous Fossa
C. Lateral border of the scapula
D. Supraspinous Fossa
Answer: B
Question: 394
Parts of the body targeted in reflexology include all of the following except
A. Hands
B. Ears
C. Feet
D. Abdomen
Answer: D
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FSMTB Examination benefits - BingNews Search results FSMTB Examination benefits - BingNews What are the benefits of a steam room?

Possible steam room benefits include improving circulation, reducing sinus congestion, and aiding muscular recovery from exercise. It may also help cleanse the outer skin, reduce stress, and more.

A steam room is a heated room that people use to relax and relieve some medical conditions. Gyms or spas often have a steam room. A steam room is created when a water-filled generator pumps steam into an enclosed space, creating moisture in the air.

The temperature inside a steam room is generally around 100–110°F with a high humidity level.

Steam rooms have several health benefits.

Improves circulation

Sitting in a steam room has been shown to benefit the cardiovascular system, particularly in older people.

A 2012 study found that moist heat, such as that provided by a steam room, can improve circulation by dilating the small blood vessels or capillaries. This allows blood to flow more easily and transport oxygen around the body.

Steam room therapy can also help reduce blood pressure, keep the heart healthier, and help repair broken skin tissue caused by wounds, such as ulcers.

Learn how to improve circulation here.

Skin health

Both steam rooms and saunas will make a person sweat due to the heat. The sweating opens up the pores and helps cleanse the outer skin.

Warm condensation will help rinse away dirt and dead skin and may help treat acne.

However, unlike a sauna, a steam room also helps remove the toxins trapped below the skin.

Learn all about the skin here.

Workout recovery

A person’s muscles will often feel sore after a workout. This pain is known as delayed onset muscle soreness (DOMS). It is important to relax the muscles after exercise to promote a quick and problem-free recovery.

A 2013 study showed that the immediate application of moist heat after a workout helped reduce pain and preserve muscle strength. The heat soothes nerve endings and relaxes the muscles.

Learn more about muscle soreness after exercise here.

Loosens stiff joints

Using a steam room before a workout can help loosen up the joints and increase flexibility, just as a pre-workout warm-up does.

A 2013 study showed that applying moist heat to a joint had healing benefits similar to using dry heat, but the application time was much shorter.

Steam rooms can also help reduce joint pain.

Learn more about joint pain here.

Reduces stress

The heat of a steam room can make the body release endorphins. They are known as ‘feel good’ hormones because they help reduce stress in the body.

Relaxing in a steam room can also decrease cortisol levels, which is a hormone the body releases in response to stress. When the cortisol level drops, people can feel more in control, relaxed, and rejuvenated.

Learn how to reduce cortisol levels here.

Opens up sinuses

The heat from a steam room opens up the mucous membranes around the body, allowing deeper, easier breathing.

The steam from a steam room can break up the congestion in the sinuses and lungs and, therefore, might help treat colds, unblock sinuses, and aid breathing.

Learn about other ways to clear sinus congestion here.

Burns calories

When a person is inside a steam room, their heart rate increases. Using a steam room after exercise can help prolong an elevated heart rate.

Experts have found that when used alongside a suitable exercise program, the heat generated by the steam room and the sweating it causes can stimulate the body and increase wellness.

There is no scientific evidence to support the belief that using a steam room aids weight loss.

Any weight reduction after using a steam room is typically due to water loss, and people must replace this deficit by drinking water afterward to avoid dehydration.

However, alongside a balanced, nutritious diet and exercise plan, using a steam room can help burn calories.

Learn about some scientific-backed ways to lose weight.

Steam rooms and saunas are similar are both heated rooms used for relaxation and to help relieve symptoms of some medical conditions. However, there are differences between the two.

The key difference is that steam rooms offer moist heat, while a sauna provides dry heat from a wood or electric stove.

A sauna is a wood-paneled space with a stove that heats rocks that radiate heat into the enclosed room.

There will sometimes be a small amount of steam in the room if the user puts water onto the hot rocks.

The temperature in a sauna is usually higher than in a steam room at around 160°F, while the humidity level is much lower.

Learn more about the benefits and risks of saunas here.

While there are many benefits associated with a steam room, people using them should do so with caution and be aware of the risks.

Due to the heat, there is a risk of dehydrating the body, and it is advisable not to spend longer than 10 minutes inside. It is also important to drink plenty of water beforehand.

A steam room also provides the ideal environment for certain bacteria and germs to grow and spread.

Examples of this risk are athlete’s foot and other fungal infections that can thrive in warm, humid conditions. So it is advisable to wear a towel and flip-flops or shower shoes when inside a steam room.

Due to the extreme heat in steam rooms, steam rooms are not suitable for the following people:

It is important to avoid high heat and intense sunlight in general when taking antibiotics and other medications.

Steam rooms offer many health benefits for joints, circulation, skin, and sinuses. They work using a combination of high heat and humidity to relax muscles and soothe nerves.

Steam rooms are not without risk, however. Users should be mindful of possible bacteria and fungi that may thrive in warm, humid environments. Always wear footwear in a steam room.

Also, it’s important to stay hydrated and avoid the heat of saunas and steam rooms if using certain medications.

If someone has any concerns about using a steam room, check with a doctor first.

Wed, 06 Dec 2023 10:00:00 -0600 en text/html
The Benefits of A Buccal Fat Massage No result found, try new keyword!Below, Patterson lets us in on the facelifting benefits of buccal fat massages. Increases blood flow After a buccal fat massage, “the face, cheeks, and mouth have an immediately lifted look ... Mon, 11 Dec 2023 07:25:00 -0600 en-us text/html How To Get PMP Certification: Is PMP Certification Worth It?

Editorial Note: We earn a commission from partner links on Forbes Advisor. Commissions do not affect our editors' opinions or evaluations.

Project Management Professional (PMP)® certification can make you stand out against the competition in the field of project management. If you’ve wondered how to get PMP certification, know that you must first complete work experience, training courses and an exam.

But is PMP certification worth it? In this article, we’ll explore what it takes to get certified, how much you might have to pay and how PMP certification can help you level up your project management career.

What Is PMP Certification?

Professional certifications verify your career skills and allow you to learn more about important concepts and industry best practices that can help in your day-to-day operations.

PMP certification is the most widely recognized in the world of project management. It’s available through the Project Management Institute (PMI), which publishes the Project Management Body of Knowledge (PMBOK). The PMBOK is the Holy Grail of knowledge when it comes to project management concepts.

PMP certification demonstrates a strong understanding of the concepts set forth in the PMBOK and other reference materials. This designation can help you distinguish yourself from your peers and gain respected credentials in your field. Along the way, you’ll learn about concepts like Agile, waterfall project scheduling, leadership and business management.

How to Sign Up for PMP Certification

The first step to earning PMP certification is to begin work in the field of project management. PMP certification requires months of work experience. Precise requirements vary depending on your level of education. If you have a bachelor’s degree, you’ll need 36 months of relevant project experience to qualify for the PMP credential. Without a degree, you must complete 60 months of experience.

If you have this work experience or are working toward it, the next step is to complete at least 35 hours of formal PMP training, also called “contact hours,” or hold a current CAPM certification. You can complete contact hours through a PMP certification course, which you may take online or in person. These courses take a few weeks to a few months to complete, and they teach the concepts you should understand before taking the PMP certification exam.

Below, we’ll discuss how to get a PMP certification in more detail, including prerequisites and PMP exam costs.

PMP Certification Requirements

You must accomplish a certain amount of professional experience and formal training before you qualify for PMP certification.

If you have completed high school or an associate degree but not a bachelor’s, PMP certification requirements are as follows.

  • 60 months leading projects
  • 35 contact hours

If you have a bachelor’s degree, you must complete the following before pursuing PMP certification.

  • 36 months leading projects
  • 35 contact hours

PMP Cost

Most PMP certification training programs (through which you can earn your contact hours) range in cost from around $300 to around $3,000. Courses offered through well-known colleges and universities tend to cost more, but many also offer for-credit programs that result in undergraduate or graduate certificates. Consider a program that holds GAC accreditation when searching for courses. Free PMP certification training is available through some resources, but usually only for short trial periods.

To sit for the exam, the cost is $405 for PMI members or $575 for nonmembers.

PMP Time Commitment

How long does it take to get PMP certification? The most time-consuming part of the PMP certification process is completing the required work experience. Start documenting your work experience as soon as you consider applying for PMP certification. Once you get that experience under your belt, the rest of the certification process involves studying and scheduling your test. The time spent on this step can vary depending on your schedule and study habits, location and testing center availability.

Most PMP certification training courses take only a few weeks to a few months to complete. After that, it’s up to you how much time you spend studying for the certification exam. Retakes cost $275 for PMI members and $375 for nonmembers, so it’s best to go into the exam as prepared as possible.

PMP Renewal Costs

Once you’ve passed the PMP exam, you must complete a certain level of continuing education to keep your certification active. The renewal fee, due every three years, is $60 for PMI members or $150 for nonmembers.

Is PMP Certification Worth It?

To determine whether PMP certification is worth it to you, weigh the costs of certification against the potential benefits. Since we’ve listed the costs of PMP certification above, you likely have a good idea of the investment you’d need to make to get certified. Now, it’s time to consider your potential return on that investment.

Benefits of PMP certification

  • Salary increase. PMPs in the U.S. earn about 32% more than their non-certified peers in project management.
  • Greater respect in the industry. The Project Management Institute is the leading organization for project management knowledge and the publisher of the PMBOK. Earning PMP certification through PMI carries lots of weight in the project management industry.
  • Greater career opportunities. Holding PMP certification should make you more marketable when it comes to looking for better or different positions in project management.

Consider Your Career

Are you looking to make a career change? Move into a higher role in your current team? In either case, PMP certification could be just what you need to level up your career. As part of the certification process, you’ll learn industry best practices that you can start incorporating into your day-to-day work life immediately.

Look at Earning Potential vs. Certification Cost

According to PMI, PMP-certified professionals in the U.S. earn a median annual salary of $123,000, compared to a median of $93,000 for their non-certified colleagues. This translates to a 32% salary increase for certified PMPs.

Multiply your current salary by 1.32 to estimate your potential PMP certification salary. You can then weigh that salary increase against the cost of PMP certification training and the PMP exam. This cost vs. benefit analysis can help you understand whether PMP certification would be worth it for you.

Mon, 11 Dec 2023 23:13:00 -0600 Christin Perry en-US text/html
Maryland State Veteran Benefits

The state of Maryland provides several veteran benefits. We describe them on this page.

Maryland Veterans Home

Maryland's veterans home in Charlotte Hall is open to honorably discharged Maryland resident veterans 62 and over. Those disabled and unable to work are also eligible. U.S. Department of Veterans Affairs per diem payments lower the cost of care.

Maryland Veteran Financial Benefits

Property Tax Exemption

Veterans who are permanently and totally disabled from service-connected causes are exempt from property tax on their primary residence.

Upon the veteran's death, the exemption passes to their spouse. The surviving spouse of active-duty military personnel who died in the line of duty as well as the surviving spouse of a totally disabled veteran, or a spouse who receives Dependency and Indemnity Compensation, may also receive an exemption.

Income Tax

Up to $15,000 of military pay may is tax-free if earned while serving overseas. However, if you earned more than $30,000 in military pay, you are not eligible for this deduction.

Up to $12,500 in retired military pay and Survivor Benefit Plan payments are tax-free starting with the 2023 tax year. After age 55, this increases to $20,000.

Pension Tax Exclusion

If you are 65 or older, totally disabled, or your spouse is totally disabled, you may qualify for Maryland’s calendar year 2022 maximum pension exclusion of $34,300 based on Instruction 13 of the Maryland resident tax booklet. If you’re eligible, you may be able to subtract some of your taxable pension and retirement annuity income from your federal adjusted gross income. This subtraction applies only if you were 65 or older or totally disabled, or your spouse was totally disabled.

Vessel Excise Tax

Active-duty military personnel are exempt from the 5% vessel excise tax for one year. This is only for vessels purchased out of state and brought into Maryland due to a permanent change of station.

Maryland Veteran Employment Benefits

State Employment Veterans Preference

The appointing authority for skilled and professional appointments will award a credit of 10 points on any selection test to an eligible veteran, the spouse of an eligible veteran who has a service-connected disability, or the surviving spouse of a deceased eligible veteran.

A credit of two additional points will be given to any veteran with a service-connected disability.

CDL License

The Maryland Motor Vehicle Administration will waive the commercial driver's license class A & B skills test requirements for veterans within 12 months of their discharge if they had those qualifications in the service.

Maryland Veteran Recreation Benefits

Free Hunting and Fishing Licenses for Disabled Veterans

A free lifetime hunting license is available to Maryland residents certified as a former prisoners of as well as to 100% service-connected disabled veterans. The lifetime license includes the bow stamp, muzzleloader stamp, and furbearer permit. The Maryland Migratory Game Bird Stamp is not part of the Complimentary License.

A free lifetime fishing license is available to Maryland residents certified as former POWs or 100% service-connected disabled veterans. The license incorporates both the non-tidal angler's license and the Chesapeake Bay sport fishing license. It does not, however, include the trout stamp. 

Active-Duty Hunting & Fishing Licenses

Maryland residents on active duty and home on leave do not need to purchase a hunting or fishing license.  

Non-residents stationed in Maryland can buy hunting and fishing licenses at the resident rate.

Admission to State Parks

All entrance charges to Maryland state parks are waived for all veterans, both resident and nonresident, as well as all active-duty personnel. The waiver is applicable to the veteran only and not others in the same vehicle, unless a per-vehicle charge is in effect at the time. In that case, the per-vehicle fee is waived.  

Maryland State Veterans Cemetery

Maryland has five state veterans cemeteries. The cemeteries are in Cheltenham, Crownsville, Flintstone, Hurlock, and Owings Mills. A burial plot is provided to eligible veterans and their eligible dependents when the veteran is a resident of the State of Maryland and has received an honorable discharge.

Plots are available on a first-come, first-served basis.

There is no cost to the veteran for burial plot, opening/closing, headstone and state liner (if used). Eligible dependents have a minimal opening/closing cost and a direct cost for state liner (if used).

Visit the Maryland Department of Veterans Affairs website for more information on any of these programs.

Stay on Top of Your Veteran Benefits

Military benefits are always changing. Keep up with everything from pay to health care by subscribing to, and get access to up-to-date pay charts and more with all latest benefits delivered straight to your inbox.

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Crossref Citations

This article has been cited by the following publications. This list is generated based on data provided by Crossref.

Miller, Joshua D. Fitzgerald, Kaitlyn G. Smith, Abigail L. and Young, Sera L. 2019. Geophagy among a Cohort of Kenyan Women with Mixed HIV Status: A Longitudinal Analysis. The American Journal of Tropical Medicine and Hygiene, Vol. 101, Issue. 3, p. 654.

Chung, Esther O. Mattah, Brian Hickey, Matthew D. Salmen, Charles R. Milner, Erin M. Bukusi, Elizabeth A. Brashares, Justin S. Young, Sera L. Fernald, Lia C.H. and Fiorella, Kathryn J. 2019. Characteristics of Pica Behavior among Mothers around Lake Victoria, Kenya: A Cross-Sectional Study. International Journal of Environmental Research and Public Health, Vol. 16, Issue. 14, p. 2510.

Mashao, Unarine Ekosse, Georges-Ivo Odiyo, John and Bukalo, Nenita 2021. Geophagic practice in Mashau Village, Limpopo Province, South Africa. Heliyon, Vol. 7, Issue. 3, p. e06497.

Gomes, Celso Rautureau, Michel Poustis, Julia and Gomes, Jorge 2021. BENEFITS AND RISKS OF CLAYS AND CLAY MINERALS TO HUMAN HEALTH FROM ANCESTRAL TO CURRENT TIMES: A SYNOPTIC OVERVIEW. Clays and Clay Minerals, Vol. 69, Issue. 5, p. 612.

Gevera, Patrick Kirita and Mouri, Hassina 2021. Geochemical and mineralogical composition of geophagic materials from Baringo town, Kenyan Rift Valley and their possible health effects on the consumers. Environmental Geochemistry and Health, Vol. 43, Issue. 11, p. 4831.

Bernardo, Bernardino Candeias, Carla and Rocha, Fernando 2022. Geophagic Materials Characterization and Potential Impact on Human Health: The Case Study of Maputo City (Mozambique). Applied Sciences, Vol. 12, Issue. 10, p. 4832.

da Silva Goncalves dos Santos, Julia de Farias Meirelles, Barbara de Souza da Costa Brum, Isabela Zanchetta, Mariana Xerem, Bruna Braga, Lucas Haiut, Marcia Lanziani, Renata Musa, Taha Hussein Cordovil, Karen and Mansour, Ahmad 2023. First Clinical Nutrition Outpatient Consultation: A Review of Basic Principles in Nutritional Care of Adults with Hematologic Disease. The Scientific World Journal, Vol. 2023, Issue. , p. 1.

Dorsey, Achsah F. and Miller, Elizabeth M. 2023. Revisiting geophagy: An evolved sickness behavior to microbiome‐mediated gastrointestinal inflammation. Evolutionary Anthropology: Issues, News, and Reviews, Vol. 32, Issue. 6, p. 325.

Ghosh, Bhaskar and Chakraborty, Dola 2023. Clay Minerals. p. 55.

Olisa, Olusegun Gbenga Olajide-Kayode, Jerry Olugbenga Adebayo, Blessing Oluwaseunfunmi Ajayi, Oluwapamilerin Atinuke Odukoya, Kingsley Olalemi, Anuoluwa Ayoyimika and Uyakunmor, Tamara Doubra-Mary 2023. Mineralogy and geochemical characterization of geophagic clays consumed in parts of southern Nigeria. Journal of Trace Elements and Minerals, Vol. 4, Issue. , p. 100063.

Sun, 31 Dec 2023 13:30:00 -0600 en text/html
11 Benefits of Fish Oil

Fish oil is an excellent source of omega-3s, which is good for the heart and the brain. However, getting your omega-3s from fish is healthier. If you don’t eat fish, fish oil supplements are a good alternative.

Fish oil is one of the most commonly consumed dietary supplements.

It’s rich in omega-3 fatty acids, which are very important for your health.

If you don’t eat a lot of oily fish, taking a fish oil supplement could help you get enough omega-3 fatty acids.

Here are 12 health benefits of fish oil.

Fish oil is extracted from oily fish like herring, tuna, anchovies, and mackerel. It contains omega-3 fatty acids, which have many health benefits.

About 30% of fish oil is omega-3s, along with vitamins A and D. Fish oil has better health benefits than plant-based sources of omega-3s.

The two main types of omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the type found in plant sources is mainly alpha-linolenic acid (ALA).

It’s important to get enough omega-3s because the Western diet often replaces them with other fats, leading to potential health issues.

If you aren’t able to eat enough fish, taking supplements can help.

1. May support heart health

Research shows that people who eat a lot of fish have much lower rates of heart disease.

Multiple risk factors for heart disease appear to be reduced by consuming fish or fish oil. The benefits of fish oil for heart health include helping:

  • lower cholesterol
  • lower triglycerides
  • reduce blood pressure
  • prevent the formation of plaques that harden arteries

There’s moderate evidence that omega-3 may help reduce the severity of and mortality from heart disease. More research is needed to determine if omega-3 has any association with preventing stroke or reducing mortality from stroke.

2. May help treat certain mental health conditions

If you measure the weight of the brain without any fluid, it will contain about 20% polyunsaturated fatty acids, which include omega-3. Therefore, omega-3s are essential for typical brain function.

In fact, research suggests that people with certain mental health conditions have lower omega-3 blood levels, and having more omega-3s may help prevent the onset or improve the symptoms of some mental health conditions like depression.

3. May support eye health

Evidence shows that people who don’t get enough omega-3s have a greater risk of eye diseases, with the exception of dry eye disease.

Furthermore, eye health begins to decline in old age, which can lead to age-related macular degeneration (AMD). Eating fish is linked to a reduced risk of AMD, but the results from fish oil supplements are less convincing.

4. May reduce inflammation

Because fish oil has anti-inflammatory properties, it may help treat chronic inflammatory conditions. For example, increased weight or stress can sometimes contribute to higher levels of inflammation.

When it comes to inflammatory bowel disease (IBD), however, the role of omega-3 still isn’t fully determined.

That said, fish oil supplements can help reduce joint pain, stiffness, and medication needs in people with rheumatoid arthritis, which causes pain in the joints.

5. May support healthy skin

Your skin is the largest organ in your body, and it contains a lot of omega-3 fatty acids.

Fish oil supplements may be beneficial in a number of skin disorders, including psoriasis and dermatitis.

6. May support pregnancy and early life

Omega-3s are important for early growth, particularly during the first trimester of pregnancy, as well as beyond.

Taking fish oil supplements while pregnant or nursing may help improve the child’s cognitive development, though more research is necessary to determine this definitively.

That said, taking fish oil supplements during pregnancy and nursing may also improve infant visual development and help reduce the risk of allergies.

7. May reduce liver fat

Your liver processes most of the fat in your body and can play a role in weight gain.

Fish oil supplements can improve liver function and inflammation, which may help reduce symptoms of nonalcoholic fatty liver disease (NAFLD), and the amount of fat in your liver.

8. May improve attention and hyperactivity in children

A number of neurodevelopmental conditions in children, such as attention deficit hyperactivity disorder (ADHD), involve hyperactivity and inattention.

Fish oil supplements may improve perceived hyperactivity, inattention, impulsiveness, and aggression in children. This may benefit early life learning. But more research is needed.

9. May help prevent symptoms of mental decline

People who eat more fish tend to experience a slower decline in brain function in old age.

According to a 2023 meta-analysis of 48 studies, omega-3 supplements may help reduce of dementia and age-related cognitive decline by as much as 20%.

10. May improve asthma symptoms and allergy risk

Asthma, which can cause swelling in the lungs and shortness of breath, is becoming much more common.

Research suggests that omega-3 may help with reducing asthma-related inflammation, the severity of symptoms, and even the need to use asthma medications. That said, more research is needed to confirm this effect.

11. May improve bone health

Calcium and vitamin D are very important for bone health, especially in older age, but some studies suggest that omega-3 fatty acids can also be beneficial.

People with higher omega-3 intakes and blood levels may have better bone mineral density (BMD).

However, it’s unclear whether fish oil supplements improve BMD. If there’s a benefit, it may depend on the type of fish oil the supplements are made of and how it’s made.

If you do not eat 1–2 portions of oily fish per week, you may want to consider taking a fish oil supplement.

Below is a list of things to consider when taking a fish oil supplement:

  • Dosage: The 2020-2025 American Dietary Guidelines recommend you eat at least 8 ounces (oz) of seafood per 2,000-calorie diet. If you are pregnant or nursing, you’ll need to eat up to 12 oz.
  • Form: Fish oil supplements come in a number of forms, including ethyl esters, triglycerides, reformed triglycerides, free fatty acids, and phospholipids. Your body doesn’t absorb ethyl esters as well as other forms.
  • Concentration: Read the label and choose a supplement that contains at least 500 milligrams (mg) of EPA and DHA per 1,000 mg of fish oil.
  • Purity: To make sure the supplement contains the ingredients it lists on its labels, choose one that’s third-party tested or has a seal of purity from the Global Organization for EPA and DHA Omega-3s (GOED).
  • Freshness: Omega-3 fatty acids are prone to oxidation, which makes them go rancid. To avoid this, choose a supplement that contains an antioxidant, such as vitamin E. Don’t use a fish oil supplement that has a rancid smell or is out of date.

Is it good to take fish oil every day?

According to the National Institutes of Health, the recommended dietary intake (RDI) per day for total omega-3 is 1,100 mg for women and 1,600 mg for men.

Who should not take fish oil?

You should not take fish oil supplements if you are allergic to seafood or without consulting a doctor. Ask your doctor first if you’re taking medications like blood thinning drugs or hormonal medications like birth control pills. or if you have any chronic health conditions.

Does fish oil increase testosterone?

A 2020 study found that DHA-enriched fish oil supplements increased testosterone levels in overweight and obese men. However, additional research is needed to substantiate these findings.

Omega-3s contribute to typical brain and eye development. They fight inflammation and may help prevent heart disease and a decline in brain function.

Because fish oil contains a lot of omega-3s, people who are at risk of these health conditions can benefit from taking it.

However, eating whole foods is almost always better than taking supplements, and eating two portions of oily fish per week can provide you with enough omega-3s.

In fact, fish is as effective as fish oil at preventing many diseases — if not more so.

That said, fish oil supplements are a good alternative if you don’t eat fish.

Tue, 12 Dec 2023 10:00:00 -0600 en text/html
7 Evidence-Based Health Benefits of Kombucha

Kombucha may provide similar benefits to green tea and protect against conditions like diabetes and cancer. It also contains probiotics, which can benefit your gut microbiome.

People have consumed kombucha, a type of fermented tea, for thousands of years. Not only does it have the same health benefits as tea — it’s also rich in beneficial probiotics.

Kombucha also contains antioxidants, can kill harmful bacteria, and may help fight several diseases.

Here are the top 7 health benefits of kombucha, based on scientific evidence.

Kombucha is thought to originate in China or Japan.

It’s made by adding specific strains of bacteria, yeast, and sugar to black or green tea and then allowing it to ferment for a week or more.

During this process, bacteria and yeast form a mushroom-like film on the surface of the liquid. This is why kombucha is also known as “mushroom tea.”

This blob is a living symbiotic colony of bacteria and yeast, or a SCOBY, and can be used to ferment new kombucha.

The fermentation process produces acetic acid (also found in vinegar) and several other acidic compounds, trace levels of alcohol, and gases that make it carbonated.

A large number of bacteria also grow in the mixture. Kombucha contains several species of lactic acid bacteria that may have a probiotic function.

Probiotics provide your gut with healthy bacteria. These bacteria may improve many aspects of health, including digestion, inflammation, and even weight loss.

Green tea contains many bioactive compounds, such as polyphenols, which are powerful antioxidants in the body.

Kombucha made from green tea contains many of the same plant compounds and presumably boasts some of the same benefits.

Studies show that drinking green tea regularly or taking supplements containing green tea extract can increase the number of calories you burn, reduce belly fat, improve cholesterol levels, help with blood sugar control, and more.

Studies also show that green tea drinkers have a reduced risk of prostate, breast, and colon cancers.

Antioxidants are substances that fight free radicals, reactive molecules that can damage your cells. Kombucha, especially when made with green tea, appears to have antioxidant effects on your liver.

Rat studies have found that drinking kombucha regularly reduces liver toxicity caused by toxic chemicals. While no human studies exist on this topic, it seems like a promising research area for people with liver disease.

One of the main substances produced during the fermentation of kombucha is acetic acid, which is also abundant in vinegar.

Like the polyphenols in tea, acetic acid can kill many potentially harmful microorganisms.

Kombucha made from black or green tea has strong antibacterial properties, particularly against infection-causing bacteria like E. coli and Salmonella typhi.

These antimicrobial effects suppress the growth of undesirable bacteria and yeasts in test tube studies, but they do not affect the beneficial, probiotic bacteria and yeasts involved in kombucha fermentation.

Heart disease is the world’s leading cause of death.

Rat studies show that kombucha can greatly improve two markers of heart disease, “bad” LDL and “good” HDL cholesterol, in as few as 30 days.

Even more importantly, tea (especially green tea) protects LDL cholesterol particles from oxidation, which is thought to contribute to heart disease.

In fact, green tea drinkers have a lowerrisk of developing heart disease, a benefit that may also apply to kombucha.

Type 2 diabetes affects over 462 million people worldwide. It’s characterized by high blood sugar levels and insulin resistance.

A 2012 study in diabetic rats found that kombucha slowed down the digestion of carbs, which reduced blood sugar levels. It also improved liver and kidney function.

In a 2023 pilot study, participants who consumed kombucha (240 mL/day for 4 weeks) had lower fasting blood sugar levels than baseline, while the placebo group did not.

A 2023 randomized controlled trial found that kombucha lowered the blood sugar response to high glycemic index meals in healthy adults.

Further human studies are needed to investigate the benefits of kombucha for blood sugar management.

Cancer is one of the world’s leading causes of death. It’s characterized by cell mutation and uncontrolled cell growth.

In test-tube studies, kombucha helped prevent the growth and spread of cancerous cells, possibly due to its high concentration of tea polyphenols and antioxidants.

How the anticancer properties of tea polyphenols work isn’t well understood. It’s thought that the polyphenols block gene mutation and the growth of cancer cells while also promoting cancer cell death.

For this reason, it isn’t surprising that tea drinkers are less likely to develop various types of cancer.

However, whether kombucha has anticancer effects on people hasn’t been confirmed. Further studies are needed.

What does kombucha do for the body?

Kombucha made from green tea may offer many of the same health benefits as green tea itself, such as weight loss and blood sugar management.

Studies have shown that antioxidant-rich kombucha protects rats’ liver from toxicity.

Kombucha is also rich in tea polyphenols and acetic acid, which have both been shown to suppress the growth of undesirable bacteria and yeasts.

It has been shown to improve LDL and HDL cholesterol levels in rats and protect against heart disease. Kombucha also improved several markers of diabetes in rats, including blood sugar levels.

Test tube studies show that kombucha may suppress the growth of cancer cells. It’s unknown whether drinking kombucha has any effects on cancer risk in people.

Is it good to drink kombucha every day?

Kombucha is safe for most people to drink in moderation. Your kombucha of choice — whether store-bought or homemade — ultimately determines how much you can drink without experiencing unwanted side effects.

Kombucha is carbonated, which can lead to bloating when consumed in excess. Some kombucha products are high in sugar, which can also contribute to digestive upset.

Who should not drink kombucha?

Consult with a healthcare professional before drinking kombucha if you have irritable bowel syndrome, a compromised immune system, are pregnant, or are nursing.

Kombucha is a type of tea that has been fermented. This makes it a good source of probiotics, which have many health benefits.

Improperly prepared kombucha may have adverse health effects. A safer option is to buy bottled kombucha at the store.

Wed, 13 Dec 2023 10:01:00 -0600 en text/html
Benefits of Massage for Chronic Pain and Relaxation NARRATOR: A pair of skilled hands may do more than relax you. Massage therapy from an experienced pro might ease certain health conditions. A series of sessions on the massage table may soothe chronic pain. You may get short term relief for problems including an achy low back or neck, knee osteoarthritis, fibromyalgia, or cancer pain.

Massage may also help you avoid some migraines and tension headaches. It might relax the tense muscles that trigger some people's pain. It may have perks for healthy pregnant women, too. A therapist certified in prenatal massage may be able to knead away joint pain, ease anxiety, and help you sleep better.

Check with your doctor before you try massage therapy. It doesn't replace any treatment she prescribed, and it isn't safe or effective for everyone. If your doctor gives you the OK, look for a licensed or certified therapist who's completed an accredited training program. Ask the doctor for more advice if you live in a state that doesn't regulate massage.

Tue, 26 Dec 2023 23:14:00 -0600 en text/html

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