Here is a concise summary of the provided text:
**Title:** Self-Abdominal Massage for a Flatter Stomach and Overall Well-being
**Key Points:**
1. **Benefits:**
* Flatten a puffy stomach
* Reduce bloating and water retention
* Relieve constipation, menstrual cramps, and boost immune system
* Improve circulation, organ function, and overall well-being
2. **Preparation:**
* Use olive or coconut oil
* Find a quiet, warm space
* Avoid eating beforehand
* Increase water intake (as toxins are released during massage)
3. **Massage Technique:**
* 9-step process (including relaxation, circular motions, and gentle squeezing)
* Can be done lying down or standing up ( beginners recommended to start lying down)
4. **Additional Tips:**
* Be consistent (ideally 2x a day, 20 minutes each)
* Combine with a low-calorie diet and exercise for best results
* Consider adding essential oils for enhanced benefits (e.g., relaxation, pain relief, digestion improvement)
5. **Important:** Consult your doctor before starting, especially if you have underlying health issues.
Here are the key facts extracted from the text, numbered and in short sentences:
1. **Massage duration**: Massage your belly for 15 minutes to potentially make it flatter.
2. **Study on abdominal massage**: A 2015 study at Taiwan's National Taipei University of Nursing and Health Science investigated the effects of stomach massage.
3. **Study participants and results**: Participants with bloating and excess fluid retention received 15-minute stomach massages twice a day, reporting decreased abdominal bloating after three days.
4. **Recommended massage frequency for beginners**: Start with one 15-minute massage, and experts recommend increasing frequency over time.
5. **Effective positions for massage**: Both lying down and standing up are effective positions for abdominal massage, with lying down recommended for beginners.
6. **Recommended oils for massage**: Olive oil or coconut oil are recommended for abdominal massage.
7. **Pre-massage preparation**: Rub hands together to warm them up before applying oil.
8. **Environmental setup**: Turn off distractions, choose a quiet and warm space with low lighting for the massage.
9. **Contraindications**: Avoid massaging after eating, with a bad stomach ache, or when having the flu.
10. **Massage for menstrual cramp relief**: Massages can increase blood flow, which may help with menstrual cramp relief.
11. **Combination therapy for best results**: Combine self-massage with a low-calorie diet and exercise regimen (at least three times a week) for optimal results.
12. **Precaution**: Consult your doctor before trying any at-home remedies like massage.
13. **Toxin release during massage**: Massage can release toxins, so increasing fluid intake (specifically water) is recommended.
14. **Essential oil benefits**: Certain essential oils can fight cold and flu symptoms, relax the body, soothe sore muscles, and more.
15. **Specific essential oil blends are suggested**: For soothing, calming, and pain relief, and for other experiences (e.g., using lavender, bergamot, sweet orange, geranium, and peppermint).