21 Jan Can Massage Support Your Immune System? What the Research Actually Tells Us
Massage therapy is best known for helping people relax, ease muscular tension and manage aches and discomfort, but could it also affect the immune system?
A few years ago, I watched the BBC programme The Truth About Boosting Your Immune System, presented by Dr Ronx Ikharia. It explored how everyday factors such as diet, sleep, exercise, alcohol and stress can influence how our immune system functions.
One part that particularly caught my attention looked at massage.
Since then, research has continued to develop, so I thought it was worth taking another look at what we actually know.
What does our immune system do?
Our immune system is incredibly complex. Rather than being something that can simply be switched on or “boosted”, it is a network of cells, tissues and organs working together to protect us from infection and keep the body functioning normally.
Different white blood cells have different jobs. Some, including neutrophils and macrophages, help our rapid response to infection.
Others, such as T cells and B cells, form part of the adaptive immune system, recognise specific threats, and help the body respond.
The key point is that more immune activity isn’t automatically better.
A healthy immune system needs to be well regulated and able to respond appropriately when needed.
Lifestyle and immune health
No single food, supplement, or treatment will suddenly strengthen your immune system, but we can give our body the best environment to function.
A varied, balanced diet is important, and fibre plays an interesting role. When gut bacteria break down certain types of fibre, they produce compounds including short-chain fatty acids such as butyrate.
Research continues to explore the relationship between these compounds, the gut microbiome and the immune system. It is a fascinating area, although it is far more complex than simply saying that eating more fibre will “boost” immunity.
Sleep matters too. Most healthy adults need around 7–9 hours each night, although individual needs vary.
Vitamin D is another important nutrient. In the UK, the NHS advises adults and children over four to consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter, when sunlight is not strong enough for most of us to make sufficient vitamin D through our skin.
Regular physical activity, eating well, getting enough sleep and keeping alcohol within recommended limits are all sensible ways to support our general health.
What about cold showers?
The BBC programme also looked at cold-water exposure. You may have seen claims that taking a cold shower every day can stop you from getting ill.
The research behind this is actually a little more complicated.
One large study involving more than 3,000 people found that those who finished their showers with 30–90 seconds of cold water reported around 29% less sickness absence from work.
However, importantly, they did not experience significantly fewer days of illness.
Cold exposure may be an interesting area of research, but that doesn’t mean a cold shower will stop you from catching an infection.
So, can massage support the immune system?
This is where things get particularly interesting.
Professor Fulvio D’Acquisto, an immunologist at the University of Roehampton, has led research on the relationship between massage and immune cells.
An earlier BBC experiment involving seven healthy volunteers measured T lymphocytes before and after an hour of rest, then after an hour-long massage.
The researchers reported a short-term increase in circulating T lymphocytes after massage compared with the volunteers’ baseline measurements and their relaxation period.
That sounds impressive, but there is an important distinction.
An increase in certain immune cells in the bloodstream does not necessarily mean that somebody’s immune system has become stronger or that they are less likely to become ill.
Other studies have looked at massage and different markers of immune function, including research involving people living with HIV and research following strenuous exercise.
Some studies have identified changes in certain immune markers, while others have found little or no significant effect.
More recent reviews also show that massage does not consistently increase key immune measures such as CD4 T-cell counts.
So, based on the evidence we currently have, it would be misleading to say that massage “boosts your immune system”.
We can say massage may influence some physiological and immune responses, but we still need better research to understand what those changes mean for our health.
Where massage can play a part
For me, this is where we need to keep things in perspective.
Don’t book a massage because you think it will stop you from catching a cold or virus.
Massage is not a treatment for infection and should not replace appropriate medical care.
It can, however, be part of looking after your overall physical and mental wellbeing.
Massage can help people relax, manage muscular tension and discomfort, and take some time away from the physical and mental stresses of everyday life.
After working as a massage therapist since 2012, I have learnt that people rarely walk through the door with just one isolated issue.
For example, someone may come to see me because their shoulder hurts, but their work, training, sleep, stress levels, previous injuries, and everyday movement can all be part of the picture.
That is why I treat everyone who comes to me as an individual.
It is not simply about working on the area that hurts; it is about understanding what may be contributing to the problem and deciding how massage and other soft-tissue techniques may help.
The bigger picture
So, could massage help support your immune system?
Possibly, but not in the simple “immune-boosting” way that is sometimes claimed.
Research suggests massage may produce short-term changes in some immune cells and other physiological responses. Still, we don’t have strong enough evidence to say massage strengthens your immune system or prevents illness.
For most of us, the foundations of good health remain fairly straightforward: eat a varied, balanced diet, stay physically active, get enough sleep, drink alcohol in moderation and look after your overall wellbeing.
Massage can complement these habits as another way to care for yourself.
Sometimes having an hour to switch off, relax and give your body a little attention is valuable in itself.
How massage therapy could help you
At Mark Bailey Massage Therapy, I tailor treatments to you rather than following a one-size-fits-all routine.
Whether you are dealing with muscular tension, aches and discomfort, recovering from training, or simply feel your body needs some attention, we can look at what is going on and choose the most appropriate approach for you.
You can also explore my case studies to see how I have supported clients with different needs and treatment approaches.
Thanks for reading, Mark
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