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Common types of massage and their benefits: @ClevelandClinic Victoria Bodner, LMT

If you’re stressed and sore, you may think there’s nothing you can do but take some over-the-counter pain relievers and plow through your day. But licensed massage therapist, Victoria Bodner, LMT, says you don’t have to grin and bear it.

Massage is a great tool for relaxation, pain relief, easing muscle tension and more, says Bodner. Learn more about the common types of massage and their benefits.

What is massage therapy?

Performed by a licensed massage therapist, massage therapy involves using different pressures, movements and techniques to manipulate muscles and other soft tissues in the body. With a goal of slowing down your nervous system, massage therapy can be used to release stress and tension, provide relief from symptoms, heal injuries and support wellness.

Types of massage therapy

Massages come in all shapes and sizes. Here are some of the offerings you might find on a massage therapy menu.

Swedish massage

Feeling stressed? A Swedish massage is the classic go-to for major relaxation. Swedish massage is typically a full-body massage that uses a gentle touch. It’s a good pick for people new to massages. “It can help calm your nervous system. Swedish massage is also a good avenue for encouraging a relaxed emotional state of mind which can directly impact your muscles,” says Bodner.

Deep tissue massage

Your muscles can get tight from repeated use — even from something less active like sitting, driving or hunching over your laptop. “Deep tissue massage gets into your muscles and tendons to release that tightness,” Bodner says. It’s good for people with injuries, general muscle tightness and chronic muscle pain.

Sports massage

Sports massages are similar to deep-tissue massages, but they zero in on the muscles that take a beating when you play sports or do another repetitive physical activity. “Athletes and dancers use their bodies differently than the average person,” Bodner says. “A massage therapist with experience in sports massage can get in there to break up muscle tightness and address sports injuries.”

Trigger point massage

A knot in your neck or a tight spot in your back is known as a trigger point. “A trigger point is a tiny muscle spasm or tight spot in the tissue,” Bodner explains. In a trigger-point massage, the massage therapist uses focused and direct pressure to target those spots. This increases blood flow to the areas, helping them release. This type of massage can also be helpful for people with chronic pain.

Myofascial release

The fascia is a web of connective tissue under the skin. “It supports the muscles and allows us to move freely,” Bodner explains. When you get a myofascial release, your massage therapist will knead and stretch the muscles and fascia to work out tension and tightness. “It’s a form of deep stretching often used together with other therapeutic massage techniques,” she says. “It’s great for opening up tightness in your neck, shoulders and your upper and lower back.”

Lymphatic massage

Lymphatic fluid has several important functions, including maintaining fluid levels and removing waste products from the body. Lymphatic massage uses a gentle touch to help lymphatic fluid flow more freely through the body. “Lymphatic massage is great for people with inflammation — including people with illnesses like arthritis, as well as people who have had mastectomies, which often involve removing the lymph nodes,” Bodner says.

Prenatal massage

Prenatal massages are great for helping moms-to-be relax and can help address the aches and pains of growing a baby. “Prenatal massages are wonderful for taking pressure off the hips and can help with swelling in the feet and legs,” Bodner says. “And when mom is relaxed and feeling well, the baby benefits, too.”

Health benefits of massage

Massage therapy may be beneficial for anyone but has been noted to help those who various conditions like cancer, heart disease, stomach problems and fibromyalgia. You should make sure you talk to your therapist about any medical issues prior to your first session. Here are some of the benefits of massage therapy.

Reduces stress and anxiety

That feeling of calm after a massage can aid in reducing stress and anxiety, a study found. Your body has two nervous systems: a sympathetic nervous system that drives your “fight or flight” response in stressful situations and a parasympathetic nervous system that focuses on routine and day-to-day operations that lead to relaxation and rest. A massage is thought to increase your parasympathetic response, which can decrease feelings of anxiety.

Improves sleep

Getting a massage can decrease cortisol (a stress hormone) and increase levels of serotonin and dopamine, neurotransmitters known to stabilize your mood. Studies have shown that massage therapy is beneficial for those who have insomnia related to menopause and congestive heart failure.

Lessens pain and muscle tension

A variety of studies have looked into how massage may help lessen pain like acute back pain, neck pain, headaches and knee pain. The results show that relief may be short-term, rather than long-term and in some cases receiving a 60-minute massage multiple times per week had better results than fewer or shorter massages.

Improves immune function

Can a massage boost your immune system? A study suggests that regular massages increase your body’s level of white blood cells, which work to combat viruses.

Relieves constipation

A study shows that for those dealing with constipation after surgery, an abdominal massage may help with bowel movements.

Lessens fibromyalgia symptoms

From sleep, memory and mood, studies have shown that using massage over the course of five weeks may improve symptoms of fibromyalgia, a chronic illness that causes muscle and joint pain and fatigue.

Relieves cancer pain

For people undergoing cancer treatments, the physical and emotional toll is great. Many have turned to massage to help lessen cancer pain, increase relaxation and improve quality of life. There have been a variety of studies, some that say massage therapy doesn’t improve cancer pain and others that show a positive impact.

Who should try massage therapy?

Many of us can benefit from a massage — it’s a great way to improve wellness, help with pain and more. If you have a medical condition, you should check with your doctor and have a conversation with your massage therapist. For those who are pregnant, a prenatal massage can help alleviate pain and swelling.

“There are so many good reasons to see a massage therapist,” Bodner says.

Not sure what type of massage is right for you? You don’t have to zero in on the perfect massage before booking an appointment. In fact, massage therapists often mix and match techniques to address your unique concerns.

“The different types of massage aren’t exclusive from one another,” Bodner says. “A massage therapist uses a combination of techniques to help you relax, get rid of tight muscles and address other concerns.”

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Top 8 health benefits of pistachio nuts

Published: June 4, 2025 at 3:08 PM

Fuelled by a social media craze for the likes of ‘Dubai chocolate’, a chocolate bar filled with pistachio paste and shredded filo pastry, these colourful little nuts are having their moment. Nutrient-dense and packed with heart-healthy fats, are there other health benefits that set pistachios apart? Registered nutritionist Kerry Torrens investigates.

What are pistachio nuts?

A popular ingredient in desserts and puddings, pistachios or “green nuts” add a splash of colour to dishes. The edible seeds of the Pistacia vera tree are a source of healthy fats, protein, fibre and plant compounds that have a protective antioxidant effect.

Discover our full range of health benefit guides and find out more about the health benefits of nuts. Also check out some of our delicious pistachio recipes from our chicken & pistachio saladto our pistachio, courgette & lemon cake.

The benefits of pistachio may include…

  1. Are antioxidant-rich
  2. Source of plant-based protein
  3. Heart-healthy
  4. May improve blood lipids
  5. May support weight management
  6. May manage blood sugar levels
  7. May support gut health
  8. May support eye health

Nutritional profile of pistachio nuts

A 30g serving of pistachio provides:

  • 169 kcals/706KJ
  • 6.1g protein
  • 13.6g fat
  • 1.7g saturated fat
  • 7.1g mono-unsaturated fat
  • 4.1g poly-unsaturated fat
  • 5.4g carbohydrates
  • 3.1g fibre
  • 308mg potassium
  • 1.18g iron
  • 1.37mg vitamin E

Compared to most tree nuts pistachio have a balanced nutritional profile with less fat, more protein and fibre (both soluble and insoluble) and a high antioxidant value.

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Tired of plain fruit? Add some tang with this yogurt dressing. This dish is not only colorful, bright and fun, but also high in potassium, an important nutrient! @ClevelandClinic

Recipe: Pineapple Yogurt Fruit Salad

Make fruit more fun for kids — and adults!

Ingredients

  • 1 tablespoon sugar free lemonade drink powder mix
  • 1 cup fat-free plain Greek yogurt
  • 15-ounce can of pineapple tidbits, in juice, drained
  • 1 medium granny smith or other green apple, cut into small chunks
  • 1 cup red grapes, each cut in half
  • 2 medium bananas, sliced into coin shapes
  • 1/4 teaspoon cinnamon

Directions

  1. Combine lemonade powder mix and yogurt in medium bowl.
  2. Add all fruit and stir until well-combined.
  3. Sprinkle cinnamon on top.
  4. Refrigerate. Serve chilled.

Nutrition information (per serving)

Makes 6 servings

Calories: 140
Fat: 0 g
Saturated fat: 0 g
Sodium: 15 mg
Protein: 4 g
Carbohydrates: 32 g
Sugars: 24 g
Dietary fiber: 3 g

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Fish is packed with lean protein, but its biggest nutritional advantage is omega-3 fatty acids. These healthy fats can help support heart and brain health and lower inflammation, among other benefits. Here are five fish choices to search out at the market. @ClevelandClinic

August 24, 2026/Diet, Food & Fitness/Nutrition

Best Catch: The Healthiest Fish To Eat

The best choices are high in omega-3s and protein and low in mercury

Fish has earned its reputation as one of the healthiest proteins you can put on your plate. But with so many options in the seafood case, it can be hard to know which ones deserve a spot in your shopping cart.

“It can get overwhelming sometimes with so many choices,” says registered dietitian Julia Zumpano, RD, LD. “The key is choosing fish that give you the most nutritional benefit while limiting your mercury exposure.”

The 5 best fish to eat

Fish is packed with lean protein, but its biggest nutritional advantage is omega-3 fatty acids. These healthy fats can help support heart and brain health and lower inflammation, among other benefits.

Zumpano’s top choices for fish are all high in omega-3s and protein, as well as other vitamins and nutrients.

They’re also low in mercury, a toxic metal that brings health concerns in high amounts.

Here are five fish choices to search out at the market.

1. Sardines

Don’t let their tiny size fool you: “Sardines offer big health benefits,” says Zumpano.

A 3-ounce serving provides about 2 grams of omega-3 fatty acids — one of the highest amounts of any fish. They’re also a good source of calcium and vitamin D, essential nutrients your body needs to work right.

Another perk? They’re inexpensive and easy to keep on hand. You can buy sardines packed in olive oil or tomato sauce and add them to:

  • Salads
  • Pasta dishes
  • Grain bowls
  • Toast

If you’re watching your sodium intake, compare nutrition labels and choose lower-sodium varieties when possible.

2. Herring

Herring is another oily fish loaded with omega-3s. While it contains slightly less omega-3 than sardines, herring still delivers plenty of heart-healthy fats. It’s also swimming in vitamin B12 and vitamin D.

Depending on your preferences, herring can be eaten:

  • Cooked fresh
  • Smoked
  • Pickled
  • Canned

“Herring has a stronger, fishier flavor because it’s rich in those healthy oils,” Zumpano notes. “If you’re trying it for the first time, using mustard and dill is a traditional preparation that’s a great place to start.”

3. Mackerel

Mackerel is another excellent source of omega-3s and lean protein, but there’s one important catch: Not all mackerel is created equal.

It’s best to choose the smaller Atlantic or Spanish mackerel, which are relatively low in mercury, clarifies Zumpano. And pass on king mackerel, a larger predator fish that contains much higher mercury levels.

Mackerel is tasty grilled, baked or poached. The fish pairs well with vegetables, salads and whole grains for a balanced meal.

4. Salmon

No list of healthy fish would be complete without salmon. Popular with diners for its rich and meaty texture, salmon is another excellent source of protein, omega-3 fatty acids and key vitamins.

When it comes to nutritional value, wild salmon holds a slight edge over responsibly raised farmed salmon, notes Zumpano. But both are excellent choices.

“If you have the opportunity to choose wild Pacific salmon, it’s a great option,” she adds. “But don’t be afraid to eat farm-raised Atlantic salmon if that’s what’s available or fits your budget.”

5. Rainbow trout

Rainbow trout is another option in the seafood case that checks a lot of good-for-your-health boxes. It’s rich in lean protein and omega-3 fatty acids while also providing important key vitamins and nutrients.

“Rainbow trout has a mild flavor and soft texture, too, so it’s easy to work into meals,” says Zumpano. Try it baked, grilled or pan-seared. It goes nicely with veggies, salads or whole grains for a balanced plate.

Fish to limit

No fish is completely “bad” for you, given the protein and other nutrients they offer. But some are worth eating less often because they’re lower in omega-3s or potentially higher in mercury or other contaminants.

This list includes:

  • Tilapia: While tilapia is a lean source of protein, it lacks the omega-3 content of other fish. “Most people don’t get enough omega-3s in their diet, so if you’re going to enjoy fish, try to choose fish that are highest in that nutrient,” suggests Zumpano.
  • Tuna: Both fresh and canned tuna provide protein and omega-3s. The concern is mercury. Larger fish tend to accumulate more mercury over time, so Zumpano recommends limiting tuna to about 6 ounces per week. If you buy canned tuna, chunk light varieties generally contain less mercury than albacore.
  • Imported catfish: Most catfish sold in the United States is imported, which brings concerns about potential contaminants, cautions Zumpano. If catfish is a favorite, look for farm-raised fish from the U.S.
  • Larger fish: Mercury concerns typically rise with the size of the fish. The reason? Big fish (like marlin, shark and swordfish) eat smaller fish and absorb the mercury that accumulates in their bodies over time.

Final thoughts

While fish consumption in the United States has risen in recent years, most Americans still don’t eat from the seas often enough, says Zumpano. That adds up to a lot of people missing out on an important source of omega-3 fatty acids.

In general, health experts recommend that adults eat two 4-ounce servings of fish per week as part of a healthy and balanced diet. (Pregnant or breastfeeding women should limit it to one serving per week, given the mentioned mercury concerns.)

Zumpano recommends adding a variety of seafood to your meals. If you’re looking for choices other than the fish cited here, check out the “best choices” list put together by the U.S. Food and Drug Administration (FDA).

“Fish is one of the healthiest sources of protein you can eat,” reiterates Zumpano. “When you choose fish that’s high in omega-3s and lower in mercury, you’re getting the greatest nutritional benefit.”