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Why You Should Massage Your Feet before Going to Bed





After a long, busy day of standing up and walking around, a nice foot massage is something everyone should enjoy. Besides helping you relax, foot massage has many therapeutic benefits for both physical and mental health.

In reflexology, an alternative medicine, foot massage is a crucial component. Your feet have several nerve endings called reflexes that correspond to different systems and organs within your body. These reflexes have therapeutic effects when activated through massage.


In fact, health experts favor foot massage to improve general health. There are many studies that support its benefits for people of all ages.

A 2002 study published in Nursing & Health Sciences highlighted the positive effects of foot massage, noting that it promotes a healthy lifestyle for all age groups and particularly enhances blood circulation, relaxation and one’s own healing power.

For a simple foot massage, you don’t need a professional masseur. You can do it yourself, and the best time is before going to bed.


Here are some of the health benefits you’ll enjoy from a daily foot massage.

1. Improves Blood Circulation

Circulation in the feet is often impaired by tight and uncomfortable shoes that you wear most of the day. Also, the muscles in your feet hardly get any exercise, which contributes to poor circulation.

To improve circulation to the lower extremities, massage is one the best options.

A 10- to 20-minute foot massage before going to bed can greatly improve circulation in the lower extremities. This is very important for diabetics, who are at a higher risk of developing peripheral neuropathy.

This problem occurs when tissues and nerves in the extremities, like the hands and feet, don’t get enough nutrients and oxygen due to poor circulation. This can lead to numbness, tingling and burning sensations.

A 2014 study published in the Archives of Physical Medicine and Rehabilitation points out that massage improved vascular function in people who had not exercised. This means massage has benefits for people regardless of their level of physical activity.

Restricted blood flow can cause heart and kidney problems, high blood pressure, varicose veins and organ damage in the long term.

2. Promotes Sound Sleep

Day-to-day challenges keep our minds overly active at the end of the day, preventing us from enjoying sound sleep. To help the body unwind and encourage restful sleep, a short foot massage is very helpful. However, a full-body massage before going to bed is ideal.

The whole process of massage stimulates the reflexes along the meridians and promotes the free flow of energy. This offers deep relaxation and helps you sleep soundly.

A 2014 study published in the Iranian Journal of Critical Care Nursing reports that foot massage improves sleep quality in heart patients, and it is highly recommended for improving sleep quality in patients with ischemic heart disease.

3. Fights Stress and Anxiety

Most of us feel stressed or anxious from time to time. Foot massage can help reduce stress and anxiety. It does more than just put you in a relaxed state of mind.

Applying pressure to specific reflexes on the feet creates a response in the nervous system and promotes relaxation. These responses may result in reduced stress and anxiety.

The solar plexus reflex, in particlular, helps relieve stress. To help locate this point, squeeze the sides of your foot together. You will find the point  at the center of this scrunched area.

A 2012 study published in BMC Nursing showed that foot massage improved mood, reduced anxiety and lowered blood pressure in long-term care staff working with older people with dementia.

To deal with day-to-day stress and anxiety, foot massage serves as an effective and easy remedy.

4. Alleviates Low-Back Pain

Those who suffer from low-back pain should massage their feet daily before bedtime. Massage should be done using the thumbs to press along the arch of the foot for about 5 minutes.

A 2012 study published in the Iranian Journal of Nursing and Midwifery Research reports that foot reflexology is effective in reducing the severity of chronic back pain. It offers better results than massaging the lower back itself.

Low-back pain can make it difficult to enjoy sound sleep. Once the pain is reduced with foot massage, you can enjoy restful and pain-free sleep.

5. Reduces Foot and Other Chronic Pain

A good foot massage can relax your feet, stretch and soothe the muscles, and reduce swelling that causes pain.

A 2014 study published in Complementary Therapies in Clinical Practice found that reflexology was effective at reducing pain and inducing relaxation in people with conditions including whiplash injury and chronic pain.

Another 2014 study by the American Society for Pain Management Nursing reports that foot massage in breast surgery patients was effective in postoperative pain management.

6. Lowers Blood Pressure

High blood pressure can cause a host of other problems. A regular foot massage can help lower your blood pressure, in turn reducing your risk of other health conditions.

A 2016 study published in PLOS One reports that self-administered aroma foot massage significantly decreased the mean systolic and diastolic blood pressure. It also reduced the state anxiety score and tended to increase the mental health-related quality of life scores.

7. Prevents Lower-Leg Edema

Lower-leg edema occurs due to an accumulation of fluid in the legs, which results in swollen, painful and stiff legs. Pregnancy and poor blood circulation are some of the common causes of edema.

Edema can make it difficult and painful to move around and even cause sleep disturbance.

While light exercise like walking, swimming or stretching can help a lot, a foot massage will also provide quick relief from the symptoms.

A 2010 study published in the International Journal of Nursing Practice reports that foot massage is effective in treating edema in pregnant women.

How to Massage Your Feet

Unlike many other body parts, you can easily give yourself a foot massage without relying on others. You just need less than half an hour of your time to reap the benefits of regular foot massage.

  1. Fill a large bowl with warm water and add 2 to 5 drops of any essential oil of your choice.
  2. Soak your feet in it for 10 to 20 minutes, then pat dry your feet with a soft towel.
  3. Now, sit in a comfortable chair.
  4. Rest the sole of your right foot on your left knee.
  5. Apply some warm oil on your right foot. You can use coconut, olive or mustard oil.
  6. Rub the oil around while giving your foot a nice massage. Make sure to move your fingers back and forth along the bottom of your foot.
  7. Once you have massaged the sole, focus on the toes. Squeeze, extend and flex your toes to increase their flexibility.
  8. Repeat the massage on your left foot.


Sahara weekly online is published by First Sahara weekly international. contact

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NGIJ Commences Governance Assessment Tour In Ondo State



The Nigerian Guild of Investigative Journalists (NGIJ) will on Monday commence Governance Assessment Tour in Ondo State to assess impact of Governor Oluwarotimi Akeredolu administration on the people.


A statement issued on Saturday by the Guild Public Relations Officer, Adeyemi Obadimu said NGIJ delegation would arrive Akure, the Ondo State Capital on Monday to commence the Governance Assessment.

Obadimu noted that the Governance Assessment aimed at rooting for the truth, getting firsthand information from different stakeholders and assessing impact of current administration in Ondo State.


”Our members from every part of the country will on Monday converge in Akure, Ondo State Capital for commencement of Governance Assessment Tour to assess Governor Oluwarotimi Akeredolu administration impact on the people.

”Our crew will engage critical stakeholders including traditional rulers, civil servants, labour unions, pensioners, top government officials, students, market men/women and others in order to get firsthand information about the current administration led by Governor Akeredolu.”

Obadimu disclosed that the guild has carried our similar assessment in Kogi and Bayelsa states, saying ‘this is part of our contributions to deepen Democratic rule in Nigeria’.


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Heritage bank partners with Multi choice to flag off BBN third edition




Sequel to successful outing of season-2 of the Big Brother Naija (BBNaija) last year, Heritage Bank Plc, has again partnered with MultiChoice Nigeria Limited, owners of the DSTV and GOTV brands to bring the third season of the entertainment to viewers across Africa and beyond.

The Big Brother Naija 2018 was launched on Sunday night with Ebuka Obi-Uchendu as the host with 20 house mates battling for the winning prize of N45 million which include a cash gift of N25 million and SUV Jeep among others. The theme of this year’s edition is “Double Wahala.”


The host said one of the innovations in this season was that viewers could give housemates secret tasks to do and some lucky viewers could win cash prizes of N1 million during the duration of the show.

The house mates will stay at the Big Brother House for the next 85 days to entertain viewers and the show promises to show case a lot of drama, intrigues and romance.

Speaking at the live streaming of the opening session in Lagos at the weekend, Mr. Fela Ibidapo, Group Head, Corporate Communications of Heritage Bank said, “When the last season of the reality show was about to start, some of us did know what we were getting into. We are back here again because last year was successful.’’


He said Heritage Bank believed in creativity and innovation and expressed appreciation to MultiChoice for the opportunity to be part of this edition of the show.

About 20 house mates were invited to the house in the third season of the show which began last Sunday night, with four of them debuting in a reality show for the first time in their lives.

This is an increase over 12 that participated in last year’s edition.

The new comers are Nina Chinoso 21 years- old, Vanessa Williams aka Vandora from Edo State, Teddy A 29 and Kelvin Burle aka K-Brule 23 years-old.

The others are Alexandria (a lady) 22, Adedayo Adewunmi aka Dee-One, a comedian; Princess Onyejekwe 25, Miracle Igbekwe, a pilot and model; Ahneeka 25 years and a TV presenter; Rico Savey,25; Bam Bam,28 years-old freelancer in acting and singing; Bitto Brain 26, Ifu Ennanda, an actress and business broker; Leo 25 years-old corporate hustler with a retail firm;  Khloe 24 and a fashion designer; Angela 31 years-old film maker, Anto,  Tobi- 23, Cee-C and Omololu Adetokunbo aka Lolu.

In the season two of the show, besides providing financial assistance to the BB Naija contenders, Heritage Bank helped them with business and advisory support services for between six to nine months.

This support helped to chart a veritable course and equip the housemates with the necessary tools to make informed business choices during their individuals’ careers.

In a bid to bring additional value to Nigerian culture, Heritage Bank also ensures that in partnering with the housemates, they take positive steps towards creating, preserving and transferring wealth to Nigerians.

Heritage Bank had also organised an SME enhancement capacity programme for the Ex-Housemates of the BB Naija and other emerging 21st century entrepreneurs at an SME enhancement capacity training programme.

Big Brother Nigeria was designed by its creators to attract controversies and create agenda for social discussions.

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How civil defence corps became a millionaire overnight with Skye bank Promo



Mrs Eunice Odubor, a 48- year old staff of the Civil Defence Corps, yesterday won the 4th edition of the season 2 reach for the Skye millionaire reward.


Forty other lucky loyal customers across Nigeria also went home with various cash gifts ranging between N20, 000, N50, 000 and N100, 000 respectively.
The cash bonanza and draw which took place at the busy Ekiosa market in Benin City, the Edo State Capital, had in attendance top management staff and Zonal officers of National lottery Commission which witnessed the occasion.
Presenting the cheque to Mrs Isibor, at the resident of the Obazelu of Benin Kingdom, Chief Osaro Idah, the group head Product and Innovation of the bank, Ndubisi Osakwe, said the presentation was a clear demonstration of Skye Bank’s commitment to continue to impact the lives of loyal customers.
He said: “Today Skye Bank has shown its capacity in supporting individuals and retail businesses. We started this journey a couple of months back…now in its 3rd year and this is the fourth in the series.
“We have given given rewards to customers who are loyal to Skye Bank, who have responded to our promo to put N10, 000 for 30 days in savings account and they will qualify to win up to N1m. Mrs Idubor of Foresty branch Benin who has been loyal invested N10, 000 and has won N1m and her account will be credited”
In his remark, Chief Osaro Idah, who presented the cheque to the winner commended the bank for blazing the trail in corporate social responsibility among banks.
Elated Mrs Idubor, who could not hold back tears expressed her gratitude to Skye Bank for the money and promised to tell others to bank with Skye Bank.
She said part of the amount will be invested into the education of her child who had dropped out of the Ambrose Alli University Ekpoma due to paucity of funds.
The Zonal Coordinator, National Lottery Commission, Mrs Kate Okocha, also commended the bank for the transparency and encouraging people to save by opening account.

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