Here is a concise summary of the provided text:
**Title:** Self-Abdominal Massage for a Flatter Stomach and Improved Health
**Key Points:**
1. **Benefits:** Reduces belly fat, alleviates bloating, constipation, menstrual cramps, and boosts immune system.
2. **Method:** Simple, self-administered massage techniques (9 steps outlined) that can be done in 15-minute sessions, ideally twice a day.
3. **Tips:**
* Increase fluid intake to flush out released toxins.
* Start with gentle pressure, especially if you're new to abdominal massage.
* Combine with a low-calorie diet and exercise for optimal results.
4. **Precautions:** Consult your doctor before starting, especially if you have underlying health issues. Avoid massaging after eating or when experiencing stomach ache/flu.
5. **Enhancements:** Use olive/coconut oil and consider adding essential oils (e.g., lavender, bergamot) for relaxation and pain relief.
Here are the extracted key facts in short sentences, numbered for reference:
1. **Massage Duration**: Massage your abdomen for 15 minutes to help flatten it.
2. **Study Reference**: A 2015 study at the National Taipei University of Nursing and Health Sciences in Taiwan researched abdominal massage benefits.
3. **Study Method**: Participants underwent a 15-minute abdominal massage, twice a day, for three days.
4. **Study Outcome**: Participants reported decreased stomach bloating and overall improved physical and emotional well-being after three days.
5. **Massage Benefits**: Abdominal massages can help with bloating, fluid retention, constipation, menstrual cramps, and stimulate the immune system.
6. **Improved Circulation**: The massage increases freshly oxygenated blood flow to muscles and internal organs, improving circulation and organ function.
7. **Self-Massage Feasibility**: Abdominal massages can be done by yourself from home with simple movements.
8. **Positions for Massage**: Effective positions for the massage include lying down or standing in front of a mirror.
9. **Recommended Oils**: Olive oil or coconut oil are recommended for the massage.
10. **Hydration**: It's highly recommended to increase fluid intake, especially water, during the massage to help the body rid of released toxins.
11. **Precautions**: Avoid performing the massage after eating, with a stomach ache, or if you have the flu.
12. **Combination with Other Practices**: For best results, combine the self-massage with a low-calorie diet and exercise regimen (at least three times a week).
13. **Consultation**: It's a good idea to consult your doctor before trying any home remedy, including this massage.
14. **Essential Oils Uses**: Essential oils can combat cold and flu symptoms, relax the body, soothe sore muscles, heal skin conditions, and more.
15. **Customizable Experience**: Different essential oils provide different experiences and effects on the body, allowing for personalized blends.