Author: Clearlight Infrared Saunas

What is Physiotherapy? The Importance of Physical Therapy

Physiotherapy, also known as physical therapy, is in the same vein as sauna use for helping with body ailments by applying external elements to help the body heal. Being aware of your body and how it works is important for long-term health, and physiotherapy can be the perfect practice for both injury recovery and prevention. Read more to learn more about physiotherapy techniques and how it can benefit your overall health.

Stretching with rubber bands

What is Physiotherapy?

 

Physiotherapy takes a ‘whole person’ approach to health and wellbeing, which includes addressing general lifestyle and encouraging participation from the patient. This practice helps restore movement and function when someone is affected by injury, illness or disability. It can also help reduce your risk of injury or illness in the future. Physiotherapy helps improve a range of conditions associated with different systems of the body, such as:

  • Neurological: stroke, multiple sclerosis, Parkinson’s
  • Neuromusculoskeletal: back pain, whiplash associated disorder, sports injuries, arthritis
  • Cardiovascular: chronic heart disease, rehabilitation after heart attack
  • Respiratory: asthma, chronic obstructive pulmonary disease, cystic fibrosis

 

Physiotherapists consider the body as a whole, rather than just focusing on the individual aspects of an injury or illness. Some of the main approaches used by physiotherapists include:

  • Lifestyle Education: General advice about things that can affect your daily lives, such as posture and correct lifting or carrying techniques to help prevent injuries
  • Movement, Tailored Exercise, and Physical Activity: Exercises recommended to improve your general health and mobility, and to strengthen specific parts of your body
  • Manual Therapy: Use of hands to help relieve pain and stiffness, and to encourage better movement of the body
  • Electrotherapy Techniques: Incorporating Transcutaneous Electrical Nerve Stimulation (TENS), laser therapy, diathermy, and ultrasound technology to help treat pain
lifting weights

Physiotherapy vs. Physical Therapy: Are They the Same?

 

On a basic level: Yes, they are the same.

On a more technical level: While both physiotherapy and physical therapy have the same goals, the terminology slightly differs. Physiotherapy involves a hands-on approach and makes skilled use of manual therapy such as stretching, joint mobilization, soft tissue release, etc. Physical therapy, on the other hand, adopts a more exercise-based approach for strengthening muscles, improving balance, etc.

 

The methods used to deal with pain are more varied in physiotherapy, including manual therapy and electrotherapy treatment techniques such as TENS (Transcutaneous Electrical Nerve Stimulation). A physical therapist would not commonly use the TENS method.

Regardless of the slight differences noted above, physiotherapy and physical therapy are essentially the same practice and are often used interchangeably.

 

The Importance of Physical Therapy

 

A physiotherapist’s purpose is to improve a person’s quality of life by using a variety of treatments to alleviate pain and restore function or, in the case of permanent injury or disease, to lessen the effects of any dysfunction. At the core of physiotherapy is the patient’s involvement in their own care, through education, awareness, empowerment and participation in their treatment.

TENS therapy

Different Physiotherapy Techniques

 

Though the main approaches to physiotherapy were mentioned above, there are a number of other techniques that may sometimes be used during treatment. While the combination is not the same for everyone, these are the most common techniques that are used.

 

Massage

Massage is the manipulation of soft tissue through the use of hands. Massage can improve blood flow, reduce pain, and increase mobility. Massage can also help reduce any tension that you might have been holding onto and reduce your pain perception as well.

 

Taping

Your physiotherapist might use taping or strapping to immobilise certain joints. This can take tension off of strained areas and allow for better healing.

 

Icing

While you might be thinking that you can ice at home, many physiotherapy visits end by icing the area that was worked on. This is to help reduce any inflammation that might have come up during your visit. You normally should ice an injured area for 15 minutes, but when your physiotherapist is doing it in-office, you need to follow the time that is determined by the therapist.

 

Joint Mobilization or Manipulation

Joint mobilization increases the range of motions of joints and can dramatically help improve a patient’s life. This technique is done by focusing on a normal range of pain-free movement.

 

Stretching

Stretching during physiotherapy can mean a few different things. To begin with, stretching can help release any muscles that might be locked up. It will also increase your range of motion and allow you to stay more physically active for much longer. Allowing your muscles to lengthen will make them move better, reducing the risk of injury.

 

Neurodynamics

Some pain or injury is caused from a muscle putting too much pressure on a nerve, either due to injury or inflammation. Neurodynamics can help identify the source of the nerve compression and alleviate the pain.

 

Ultrasound

Ultrasound is another technique that is often used to help with physiotherapy treatment. Ultrasound provides a deep heating effect directly into muscles and soft tissues. Heating injured areas up improves circulation and can promote good healing.

couple in sauna

How to Enhance Physiotherapy at Home

 

Incorporate Infrared Sauna Use

With the approval of your therapist, infrared sauna use and physiotherapy go hand-in-hand. For parts of the body that are experiencing muscle inflammation and swollen muscle tissue, saunas can help reduce inflammation. Studies also show that repeated use of saunas can have a positive effect on chronic pain, and it can also help alleviate joint pain and arthritis. By reducing this pain, your physiotherapy treatment may become easier to navigate. Sauna use can help your body feel better, making it a proactive measure in reducing risks of several diseases and preventing future injury.

 

Be Open with Your Physiotherapist

Your physiotherapist’s job is to provide you with the guidance to recover, which they cannot properly do if there isn’t an open line of communication. Check in with your therapist often and report back on what things are and are not working during your treatment. Ask questions if you have any, especially when it comes to perfecting techniques – one wrong move can unfortunately set back your progress. Set goals and milestones with your physiotherapist to make sure you are on track and know what to expect.

 

Do Your Daily Exercises and Stretches

Perhaps the most important way to ensure your physical therapy is working is by practicing your stretches and exercises at home. Your physical therapist likely assigned you different movements to help in your rehabilitation, and it’s crucial to follow them. This helps you learn proper techniques and become more aware of your treatment. Think of it like homework – you can learn so much in the classroom, but the homework and studying at home is what really helps you ace your test.

 

We believe in taking the ‘whole person’ approach. Taking the physiotherapy approach can be a huge benefit to your overall health. Whether recovering from an injury or learning lifestyle changes, these techniques will bring you lasting effects. If the above sounds like something that can benefit your life, speak with your doctor for next steps.

How to Keep Your Body Warm Naturally in the Winter

The colder months are here, and you may be looking for an escape from the cold. Since travel to a warm place isn’t on the table this year, try these other methods to warm up – all with an emphasis on health! From eating nutritious meals and drinking cozy drinks to working up a sweat in a sauna or while exercising, this list will help teach you how to keep your body warm naturally this winter season.

laying in sauna

9 Natural Ways to Stay Warm in Winter

 

Use an Infrared Sauna

It is no secret that saunas are a quick and easy way to warm up your body. You can take this practice a step further by using an infrared sauna as infrared heat penetrates deeply into the body and helps increase blood flow. Using an infrared sauna is a great way to naturally warm yourself in the winter with the temperature inside being adjustable and averaging a comfortable 100°F to 130°F. Not only does this heat application feel nice when the weather is chilly outside, it also offers a host of health benefits that can help keep you feeling warm and healthy all season (and year) long.

 

Take a Ginger Bath

A bath on its own is already warming, but adding ginger to the water can step up its warming properties. Similarly to adding ginger to your diet, a ginger bath can help your body increase circulation to help your body warm up and even break a sweat. Do a test on a small patch of your skin before adding the root to your bath to test for sensitivity. Once you’re in the clear, add ½ cup of freshly grated ginger or 1 teaspoon of powdered ginger to your bath and soak for 20-30 minutes. Since this bath will definitely make you sweat, have water nearby and be ready to bundle up after.

 

Monitor Your Iron Intake

If you feel cold more often than average, especially in your hands and feet, it might not just be the winter weather playing a part. An iron deficiency might also be in play. A lack of iron causes anemia and inhibits oxygen from properly being delivered to your body. Eating iron-rich foods such as red meat, poultry, seafood, beans, seeds, nuts, leafy greens, and dried fruit can help boost your iron intake. There are also iron supplements easily available to help boost your levels. Before taking supplements or starting a diet, talk to your doctor if you believe iron deficiency is an issue.

couple drinking hot cocoa with blankets on

Layer Appropriately

Having some strategic layers can help hold your body heat close to your body and keep you warm. The main goal is to reduce the amount of your skin that is exposed to the elements. Keep your tighter elements closer to your body, then layer on looser pieces to create a warm environment. Socks for gifts really aren’t that bad of an idea during the winter! It also helps to have layers that are easy to remove if you are transitioning between the cold outdoors and indoors. Don’t forget that layering your blankets on the couch or bed can also help you stay warm in the winter at home.

 

Get Your Body Moving

This one is pretty simple, and has a lot of benefits outside of just heating you up! Being active is one of the best ways to keep the body warm naturally in any season. When you exercise, your body burns calories, which are units of energy. This stored energy is converted to heat, which is why your body heats up. Your blood flow gets going, thus increasing circulation and making you break a sweat. Even on the coldest days, taking a brisk walk or doing some jumping jacks will make you stay warm in winter very quickly.

 

Eat Warming Foods

Eating is one of the most enjoyable methods when learning how to keep the body warm naturally. There is a reason why stews and spices are so popular in the winter months, and it’s because their ingredients help keep you warm and full a while. Spices like cinnamon, ginger, cloves, and cumin are warming and help promote thermogenesis, which helps boost metabolism and keep you warm. Caffeine is also a great tool for boosting metabolism. As mentioned earlier, iron-rich foods can also help prevent anemia. Lastly, whole grains and other complex carbs require more energy, or heat, to digest.

drinking from mug

Drink Something Hot

A warm drink might not warm you from head to toe for a long time, but it is certainly comforting and gets the job done to some degree. The hot drink triggers receptors in the mouth that can cause you to sweat and feel a wave of heat . Another perk to a warm drink is the hand and face warming properties when you are holding your mug near your face. Just like the ginger bath mentioned above, you can also add in some warming spices like ginger, cinnamon, nutmeg, and cloves to give that extra kick – some typical spices already used during the winter.

 

Breathe Through It

Sometimes, all it takes to stay warm is doing a bit of mental work. Reframing your mindset can help distract you from feeling cold. Breathing into your hands and visualizing warmth is a simple-but-effective technique. If you want to try something new, Taoist tradition teaches how to keep the body warm naturally through a technique called “vase breathing”. This technique involves holding your breath and contracting abdominal and pelvic floor muscles to create a pot-like vase shape and imagining you are breathing in warm energy. There are even studies showing that it helps!

 

Avoid Alcohol

Having a glass of wine or a hot toddy definitely helps you feel warmer, but that doesn’t mean it is actually helping your body warm up. The warmth you feel from alcohol is caused by causing your blood vessels to dilate under your skin. This brings the blood to your skin’s surface, as you’ve probably noticed before with the flush you get when drinking. The flush actually prevents your body from truly getting warm and lowers your core body temperature – which heightens your risk of hypothermia. Drinking for that warm feeling isn’t necessarily bad, but be aware of what is real vs. perceived warmth.

 

This season, try these natural ways to stay warm in winter so you can stay healthy and comfortable as the cold settles in. Keeping warm also helps your body stay strong to get through the winter. Put on your scarves, grab a warm mug of tea, and eat a bowl of stew, and stay warm!

Getting a Home Sauna: Where to Put a Sauna in the House

Getting a sauna for your home is an exciting addition to your home health regimen. But before you can use it, you need to figure out the best place for it to go! Indoors or outdoors, large or small, DIY or prebuilt – there are a lot of considerations to think of when it comes to preparing for your home sauna! These tips below will help you determine the best spot in your home to enjoy your new sauna.

Sauna in bathroom

Why to Put a Sauna in the House

 

While many spas and gyms offer access to saunas, that access is unfortunately not always guaranteed. From saunas being too full with other users or spas and gyms simply being closed, there are a few things that might hold you back from using a public sauna. With a home sauna, however, you have total freedom in sweating whenever and however you want. Having a sauna in the house gives you the opportunity to have your very own health and wellness tool tailored to your needs.

Some home infrared sauna health benefits you can enjoy at any time include:

  • Weight Loss & Increased Metabolism
  • Temporary Muscle Pain Relief
  • Better Sleep
  • Detoxification
  • Decreased Appearance of Cellulite
  • Eased Joint Pain & Stiffness
  • Reduces Stress & Fatigue
  • Improved Skin Conditions

Along with the health benefits above, infrared sauna use has also been shown to help enhance workout performance, create an environment for mindfulness, and provide a sanctuary at home. Whether you’re considering a sauna in the house for on-demand spa days or for reaping the long-term benefits of daily use, a home sauna is sure to help you meet your health and wellness goals.

Outdoor Sauna from Jacuzzi® Infrared Saunas

Choosing the Right Home Sauna for You

 

Outdoor vs Indoor

 

Outdoor Sauna: Outdoor saunas of course require an outdoor space. Choosing an outdoor sauna is perfect for those with backyards – especially if a pool is nearby for a quick dip after a sauna session. Things to take into consideration with an outdoor sauna include space, proximity to a power source, privacy, and potentially a structure to help protect the sauna exterior from natural elements.

Indoor Sauna: Indoor infrared saunas are becoming increasingly popular as they provide luxury and health benefits right in the comfort of your own home. No matter where you live, you can likely make an indoor sauna fit in your space. From placing one in the corner of a small apartment to having an entire room dedicated to sauna use, choosing an indoor sauna allows for a range of options for everyone (and every space) to enjoy.

 

Large vs Small

 

Large Sauna: Large saunas are the epitome of luxury, but they do require extra space in your home. If you plan on having more than three users at a time or want extra space for activities like hot yoga, dedicate the extra space to have a home sauna of your dreams. Outdoor spaces typically lend themselves to more space for a large sauna, but you can also place one in your home if you have a large, open area.

Small Sauna: Small saunas are great for single-person use or areas tighter on space. The size of small saunas make them incredibly versatile, fitting in bedrooms, bathrooms, small yards, or anywhere else you desire. If you have a 4’ by 4’ space in your home, you can likely fit at least a one-person sauna. While smaller saunas don’t allow for group sessions or hot yoga, they still offer all the same health benefits as a large sauna.

 

Prebuilt vs Build-Your-Own

 

Prebuilt Sauna: A prebuilt sauna is a great option for people who want a simple installation. You still get all the bells and whistles of an infrared sauna, but without the planning! These saunas come in many sizes and can be placed anywhere inside or outside where there is a stable, flat surface and room for ventilation. Prebuilt saunas only require light assembly and are ready to go once you have them connected to a power source.

Build-Your-Own Sauna: Building your own DIY sauna is always exciting, as you can customize it to be exactly what fits your needs. These saunas take a higher level of planning, as they require careful calculations and measurements so they can fit seamlessly into your home. Building your own sauna is great for creating an at-home spa experience that perfectly fits your home decor. DIY saunas are more popularly done indoors and in bathrooms or pool houses.

Woman Using Infrared Sauna to Boost Immune System Naturally

Placement Considerations for a Home Sauna

 

Use the Right Flooring Materials

If building your own sauna, the most suitable floors are made of plastic, ceramic, exposed concrete, or stone. The floor should be sound and heat insulated. If, however, you decide to use a premade home sauna, the flooring is already designed with premium cedar or North American basswood that hold up to regular infrared sauna use. Premade saunas can be placed on nearly any surface as long as it is level and sturdy.

 

Try to Place Near a Shower or Pool

Traditionally, people jumped from the hot sauna to frozen waters. For you, jumping into a pool right after a home sauna session can replicate that refreshing feeling. If your layout allows for it, make the transition between sauna and pool an easy one and have them close. If you do not have a pool at home, a refreshing shower achieves the same effect! Install your sauna in a bathroom for quick and easy access to a shower that will help you feel fresh after.

 

Have Access to Adequate Power

For infrared sauna use, you will need access to a 240-volt connection. While plugging in a prebuilt home sauna should be simple, especially for indoor use, be sure to double check your connections and contact an electrician if any concerns or issues arise. When building a DIY sauna, involving a licensed electrician in the process will help ensure safety for prolonged use. Ensure the wiring for your sauna is clear of any water or any other hazardous conditions.

 

Be Wary of Moisture Levels

Make sure there is adequate drainage around the base of your home sauna so water cannot pool around the base of the sauna. It is also important to consider the humidity levels of the area of your choice, as an environment that is too damp may affect materials over time. Additionally, while our outdoor saunas are constructed with engineered wood on the exterior, too much exposure to natural elements over a prolonged period may impact the exterior of your sauna.

 

Having a sauna in the house is sure to make every day feel a little more luxurious and a lot healthier. Whether you’re looking to improve your health or simply create an at-home spa experience, take the above tips into consideration to ensure your home sauna is exactly what you need!

Can You Use a Sauna When Pregnant? 9 Therapies to Try Instead

While using an infrared sauna has a slew of health benefits, that doesn’t necessarily mean it is safe for all to use, especially if you are pregnant. Luckily, there are many other alternative and complementary therapies such as massage and acupuncture to try instead to help alleviate pregnancy side effects. Read on to learn more about why not to use a sauna while pregnant, and tips on what to do instead to make sure you have a healthy and happy pregnancy.

Pregnant woman

Using a Sauna While Pregnant

 

Is it Safe to Use an Infrared Sauna During Pregnancy?

The short answer: Speak to your doctor before using a sauna while pregnant.

Using the sauna during pregnancy, especially during the first trimester, is a risk. Most doctors recommend avoiding it. It is not recommended to use a sauna during pregnancy, as extreme heat exposure can lead to complications such as birth defects, miscarriages, or injury to the brain/spinal cord.

If your doctor gives you the OK to use a sauna during your pregnancy, limit the amount of time you spend inside to 15 minutes or less. Some doctors recommend avoiding saunas completely during pregnancy. Even a limited amount of time in the sauna can result in complications for your baby. You should leave the sauna immediately if you start to feel faint or nauseous. This may be a sign that your body is overheating.

 

Pregnancy and Heat Exposure

Studies have shown that some babies exposed to high temperatures (like those of a hot tub or sauna) during the first trimester experience serious complications to the brain and/or spinal cord. It’s also possible that exposure to extreme heat may cause or contribute to miscarriages or birth defects like ventricular septal defects and patent ductus arteriosus. Research is ongoing.

Pregnant Couple Doing Alternative Complementary Therapies

Using Alternative & Complementary Therapies While Pregnant

 

Complementary therapies are therapies that are not part of the standard medical care usually prescribed by medical doctors. There are many types of complementary therapies, such as acupuncture, massage, and chiropractic medicine. They are also sometimes referred to as ‘integrative medicine’.

Some women turn to complementary therapies during pregnancy to help reduce symptoms such as nausea and vomiting and low back pain. Some women might also use these therapies to prepare for labor and to increase their chances of an uncomplicated birth. Since using a sauna when pregnant is not recommended, try these alternative and complementary therapies instead:

 

Acupressure

You’re probably already using acupressure without even realizing it. Ever massage your temples when you have a tension headache? That’s acupressure: a firm thumb or finger massage on certain points of the body. The points treated in acupressure are usually the same areas used in acupuncture, but instead of using needles, pressure is applied. Acupressure can be very helpful in relieving morning sickness (in the form of sea-bands or relief bands worn around the wrists) or back pain, among other pregnancy complaints. It can also help relieve the pain of contractions during labor.

 

Acupuncture

Acupuncture uses hair-thin, disposable needles to stimulate specific points on the body (each area is thought to be associated with an organ function). Like acupressure, acupuncture can restore your body’s balance and help it maintain its own health. Acupuncture can be helpful in treating morning sickness, constipation, backache, hemorrhoids, breech presentation, pain during labor and even insufficient milk production postpartum — best of all, with no side effects.

Woman-Using-Candles-for-Aromatherapy-while-Pregnant

Aromatherapy

Essential oils for pregnancy or any other situation aren’t meant to be ingested. Rather, they’re inhaled or diluted into a solution and used topically, whether it’s a spot treatment or bath soak. Since many medications are off-limits when you’re expecting, using certain essential oils during pregnancy can be a great alternative for treating illness and uncomfortable symptoms, and that’s exactly why aromatherapy is becoming more popular with pregnant women to help relieve nausea, soothe muscle aches, improve sleep and much more.

Do your research before using essential oils, as some have been deemed dangerous to pregnant women.

 

Chiropractic Medicine

Chiropractors use physical manipulation to realign joints of the body and spine. In pregnancy, chiropractic manipulation can help with back pain and sciatica. Be sure that you are receiving chiropractic care from a chiropractor who is well trained in treating pregnant women.

 

Exercise

Exercising during pregnancy has been found to reduce risk of pregnancy complications, lower odds of delivery complications, speed post-delivery recovery, boost your mood, lower blood pressure, ease back and pelvic pain, fight fatigue, improve sleep, and relieve constipation.

 

Hydrotherapy

Love taking a nice long bath to relax during pregnancy? Ever think about relaxing in the tub during your labor? That’s what hydrotherapy is all about: the therapeutic use of warm (not hot) water to reduce your discomfort from pregnancy side effects. While you shouldn’t use a sauna when pregnant, a warm bath is a perfect swap. Some doctors recommend that the water temperature stay below 95°F during pregnancy and to stay in the water no longer than 10 minutes.

Pregnant woman massage

Massage Therapy

Whether a massage comes from your partner’s untrained hand, or from a professional masseuse trained in prenatal massage, getting rubbed the right way during pregnancy can help relieve many pregnancy symptoms — from heartburn and headaches, to backache, and sciatica. Massage can also be wonderful during labor to ease pain. A counter-pressure massage is especially helpful for back labor.

 

Meditation

Deep relaxation techniques, meditation and visualization can help you cope with a variety of physical and emotional stresses of pregnancy. Such techniques enable you to relax and focus your concentration, reducing stress, lowering your blood pressure, and enhancing your peace of mind. And who couldn’t use that during pregnancy?

 

Reflexology

Reflexology, a therapy in which pressure is applied to certain areas of the feet, hands and ears, can be beneficial in helping relieve nausea, constipation, fatigue and backache, among other pregnancy symptoms. Reflexology on certain areas of the feet can also stimulate labor contractions – good if you’re overdue, not so good if you’re not near term. So make sure that the reflexologist is well trained in pregnancy reflexology and avoids those areas of your feet before term.

 

Using a sauna when pregnant unfortunately isn’t a recommended practice, but there are plenty of other therapies available to help manage pregnancy side effects. Speak to your doctor before trying any new alternative and complementary therapies during your pregnancy to ensure you and your baby are safe during the process.

What is Heat Therapy? Heat Therapy Benefits and Types

Summer can get pretty hot, but thermotherapy (also known as heat therapy) can get even hotter. While sweating even more than usual in the summer heat may not sound very appealing, heat therapy can be a great tool in managing certain pain and offering relaxation. Read on to learn more about heat therapy, its benefits, and which devices you can use to try it out at home.

Couple in sauna

What is Heat Therapy?

 

Heat therapy, also known as thermotherapy, is the practice of applying heat to the body for therapeutic benefits. Heat therapy can be as simple as taking a warm bath, but can also be more intensive with practices such as infrared sauna use. Unlike cold therapy, heat can safely be applied for prolonged amounts of time to provide extended relief.

 

What Heat is For

Heat is primarily for non-inflammatory body pain, relaxation, comfort, and reassurance, and taking the edge off of several kinds of body pain. Thermotherapy helps with mostly duller and persistent pains associated with stiffness, cramping, and/or sensitivity, which can be loosely categorized:

 

  • Acute soreness from over-exertion, or the pain you get after trying a new workout for the first time. Interestingly, not only is heat likely helpful for this kind of pain, it’s almost the only thing that is.
  • Stiffness and pain in specific areas related to osteoarthritis, muscle “knots” or trigger points, and most kinds of cramping/spasm (menstrual, neuropathic, restless leg syndrome, for example, or even just stiffness from postural stress). But not, of course, cramps from heat exhaustion.
  • “Hurts all over” pain and sensitivity. There are many kinds, but primarily: fibromyalgia, rheumatic diseases, drug side effects, vitamin D deficiency, and sleep deprivation.

 

What Heat is Not For

Heat will make some conditions much worse. Never apply heat to an infection or fresh injury where the superficial tissue is sensitive to the touch, the skin is hot and red, or if there is swelling. Or any other acute inflammation, like a flare-up of arthritis. That’s what ice is for: soothing inflamed tissue. If there’s no obvious/severe injury or infection, it’s okay to try a heat treatment.

Unfortunately, it can be difficult to tell if pain is due to an injury. This is the puzzle at the centre of many chronic pain problems: the distinction between feeling damaged and being damaged. Fortunately, if the pain is mild enough that you can’t tell if it’s a fresh injury, just try some heat and see what happens. But there are many situations where this kind of ambiguity is a challenge, like lower back pain.

Heat therapy should not be used if the afflicted area is bruised or swollen, and open wounds should be avoided. Those with conditions such as diabetes, vascular disease, multiple sclerosis, dermatitis, heart disease, and deep vein thrombosis are at higher risk of injury when using thermotherapy, so discuss with your doctor before attempting.

Woman in sauna

Heat Therapy Benefits

 

One of the most prominent benefits of heat therapy is the treatment of muscle tension. If you have ever suffered from a sore back or a pulled muscle, you know just how effective heat therapy for back pain is and how much relief can come from a hot pad or a soak in the tub. This is because the application of heat helps your muscles stretch by increasing tissue extensibility, causing any stiff or tense muscles to relax.

Heat also triggers the body’s response to heal by increasing blood flow to affected areas. This is helpful in speeding up the recovery time of an acute injury, decreasing the discomfort from migraines and headaches, and simply helping the body relax for general stress relief or help with sleep.

More intensive thermotherapy practices create a sudden increase in the body’s core temperature and trigger the production of heat shock proteins, or HSPs, to protect your body from perceived stress. As this happens, muscles reach proper function while the heat shock proteins begin to guard muscles from potential trauma. This helps your body repair and rebuild any damaged areas.

Heat shock proteins are especially helpful in reducing recovery time and enhancing muscle mass for those who are active. You can activate heat shock proteins by spending some time in an infrared sauna or going all-out at the gym.

Woman with neck pain

Types of Heat Therapy

 

Direct Contact

Direct contact heat therapy, also known as localized heat therapy, is the easiest method to do at home. This method requires you to apply either moist or dry heat directly to the afflicted area to deeply heat the muscles in the area. Heating methods include heating pads, hot baths, and even warming topicals. While there is debate whether dry or moist heat is more effective, clinical studies have not noted a significant difference.

 

Infrared Heat

Infrared heat therapy penetrates deeper into the body than direct contact application. Infrared heat is capable of reaching below the surface of the skin through near infrared, to the body’s soft tissue through mid infrared, and finally into fat cells through far infrared wavelengths. Using an infrared sauna is a great way to incorporate infrared heat into your thermotherapy application, as the temperature inside an infrared sauna is adjustable and averages a comfortable 100°F to 130 °F – which allows you to tolerate a longer heat therapy session for more therapeutic benefit.

 

Systemic Heat

Systemic heating means raising the entire body temperature with a bath or hot tub, steam bath, or hot shower – basically creating an artificial fever. Infrared heat mentioned above can also be classified as systemic heat, as it heats the body through. This application is often a helpful factor with conditions where emotional stress, knots in your muscles, or a significant complicating factor such as lower back pain is an issue.

 

Heat therapy can be a great tool for pain management and relaxation as long as it is applied correctly and safely. If you have any questions regarding thermotherapy, reach out to your doctor to ensure heat therapy benefits apply to you and can be done safely for your health.

50 Ways to Improve Yourself During Self Improvement Month

September is Self Improvement Month, which gives us a perfect reason to take a look at our lives to see how we can improve. Finding ways to improve yourself can be an uncomfortable, but necessary, task. It forces us to analyze what is and isn’t working on a very personal level, which results in change that can greatly improve quality of life. From getting healthy to organizing your home, check out these ideas to help improve yourself this month and beyond.

Man using laptop

The Benefits of Self Improvement

 

Increase Self-Awareness

The first benefit of self-improvement is that it requires you to become more self-aware and get to know yourself better. It makes you question yourself and face reality for what it is, however harsh it might be. Self-awareness is an ongoing journey. So, in order to be on the path of self-improvement, it is important to never lose touch with yourself.

 

Cultivate Self-Love

Self improvement cultivates self-love and compassion. By seeing yourself grow with every passing day, you build on your confidence and self-esteem. Self-improvement is about focusing on what matters to you and overcoming any mental hurdles that might be stopping you from reaching your highest potential.

 

Enhance Strengths

Self-improvement allows you to identify your personal strengths and play on them. From relationships to careers – knowing your strengths is important for every sphere of your life. It gives you a better understanding of what you are seeking and where you are likely to thrive and excel. It helps you set life goals and make them happen.

 

Overcome Weaknesses

While identifying strengths is an important aspect of self-improvement, so is identifying your weaknesses. The goal of improving yourself should be to look beyond those weaknesses that are stopping you from achieving greatness. Accept your weaknesses, identify where they stem from, and be determined to overcome them.

 

Step out of Your Comfort Zone

Choosing to work on improving yourself requires you to step out of your comfort zone. It lets you face your fears, try new things, and challenge yourself. There will be times when you will discover a new side of your personality, but there will also be times when you will fail. Don’t let those failures bog you down, as life begins outside your comfort zone.

 

Increase Motivation

Self-improvement and motivation go hand in hand. When you see yourself developing as a human being, you are filled with optimism and the drive to push yourself to do better. It is a continuous cycle that needs you to maintain your motivation levels and be committed to continuous growth.

Woman in sauna

Improve Physical Health

Improving yourself is often spoken of in terms of focusing on your actions and mindset, but it can also apply to your physical health. Being physically healthy impacts your mental state and can help you approach life in a new way. Be active for 30 minutes every day, get plenty of sleep, eat well, and invest in items like an infrared sauna that will provide many health benefits.

 

Understand Mental Health

One of the biggest benefits of self-improvement is the positive impact it has on mental health. When you work on yourself, you get to know yourself better which lets you handle your thoughts and emotions more effectively. You begin to understand why you are experiencing certain emotions and learn how to tackle them with time.

 

Heal Relationships

When you work on improving yourself, you automatically improve your relations with those around you. The key to combat conflicts and build meaningful relationships starts with looking inward and developing yourself first. Moreover, when you strive to have a positive self-image, you are bound to nurture healthy relationships.

 

Improve Decision Making

Good decision making skills come from a place of clarity, self-awareness, and confidence which is a direct result of self-improvement. When you know what you want to achieve out of a situation and set your goals accordingly, you are able to make better, informed decisions.

 

Find a Sense of Purpose

Self-improvement and personal development give your life purpose and meaning. They help improve mental and physical well-being by keeping you on the right track. With a sense of purpose, you learn to accept all the challenges that come along the way because you have your eyes set on what really matters – the ‘bigger picture’.

 

Gain More Clarity

Mental clarity is a tough state to attain. However, when you make self-improvement the primary goal of your life, you begin to start becoming more authentic and removing the clutter from your life. Gaining clarity allows you to stay focused and not engage in anything that takes you away from your goal.

Woman writing in journal

Self-Improvement Ideas

  • Keep a to-do list.
  • Stay organized.
  • Do your most important task first every day.
  • Practice mindfulness.
  • Practice gratitude.
  • Pursue a hobby that you love – just for fun.
  • Have a motivational vision board.
  • Start a morning routine to do every day.
  • Journal regularly.
  • Have a go-to activity to get you out of a rut.
  • Create a mission statement for your life.
  • Get out of your comfort zone.
  • Start meditating.
  • Practice self awareness.
  • Focus on increasing the skills you’re good at.
  • Be comfortable asking for help.
  • Give praise to people you spend time with.
  • Take constructive feedback positively.
  • Save for retirement.
  • Spend money on experiences (not things).
  • Spend less than you make.
  • Stop negative thoughts.
  • Be your own best friend.
  • Drink enough water every day.
  • Get enough good sleep.
  • Learn ways to manage stress.
  • Have a weekly exercise routine.
  • Keep track of routine doctor appointments.
  • Create a meal plan.
  • Master the art of conflict resolution.
  • Stop procrastinating.
  • Improve your body language.
  • Invest in your health.
  • Read something new every day.
  • Check in on loved ones.
  • Create a bucket list.
  • Ask for feedback.
  • Acknowledge your flaws.
  • Leverage helpful resources.
  • Avoid negative people.
  • Get a mentor or coach.
  • Reduce the time spent on social media.
  • Stick to a 30-day challenge.
  • Let go of the past.
  • Show kindness to people around you.
  • Take a break.
  • Seek personal development opportunities.
  • Practice active listening.
  • Volunteer your time.
  • Actively participate in your community.

How to Improve Yourself Everyday

 

Personal development lasts far beyond Self Improvement Month, and meaningful changes can take place with just a few daily changes to your regular lifestyle. The key to achieving growth is sticking to it and continually making a conscious effort to improve yourself every day.

Do Saunas Help Remove Toxins from the Body?

By Dr. James DiNicolantonio www.drjamesdinic.com

 

We are constantly being exposed to environment toxins such as pesticides, herbicides, heavy metals, plastics, flame retardants, phthalates, and more. Many chemicals are sprayed on our food, arsenic can be found in rice, aluminum in deodorants, over the counter and prescription medications and cookware, and heavy metals like mercury and cadmium accumulate in fish and shellfish/bivalves, respectively. The list goes on and on. The very air we breathe is filled with pollution such as automobile exhaust. Thus, we are now living in a toxic environment and these toxins accumulate in our bodies; but is there anything we can do about it?

Woman sweating

Evidence suggests that human fat tissue is widely contaminated with numerous man-made chemicals including persistent organic pollutants (POPs), which can stay in the body for decades.1 Examples of POPs include organochlorine pesticides, polychlorinated biphenyls (PCBs) and dioxins. POPs accumulate in the food chain, particularly in animal fat (fish, meat and milk).

If you were breastfed you would have received a hefty dose of these POPs during your most vulnerable years. Even decades later these POPs can still remain in your fat tissue slowly being released into the bloodstream. In fact, it can take decades to completely eliminate POPs from the body and in the meantime, they can cause numerous negative health consequences. Even low-level exposure to these POPs can adversely affect the endocrine, immune, nervous and reproductive systems. And we need a healthy immune system especially nowadays!

Since our own fat tissue serves as a storage reservoir for these POPs – and since they remain with us for several months but up to decades – strategies that can help mobilize and eliminate these toxins from our bodies may help support our health. One such strategy for helping to remove these toxins from the body is through sauna-induced sweating.

Couple in sauna

Since the 1980s, the Hubbard protocol, which utilizes sauna as well as exercise, niacin, and supplemental oils, has been tested in numerous studies showing beneficial effects for reducing body stores of POPs and improving clinical symptoms in those with environmental POP exposure.2 Typically, these studies find a 25-30% reduction in POP levels in fat and blood thought to be caused by the increase in their elimination in the skin through sweat.2

Clinical benefits with the Hubbard protocol have included improvements in IQ, neurocognitive function, ability to work, pain, fatigue and quality of life. Even respiratory symptoms in first responders at the World Trade Center and Gulf War veterans exposed to oil-well fires have found improvements with this protocol.2 But is the use of a sauna in the Hubbard protocol driving the benefit?

It has been known for a while that enhanced sweat production plays a major role in the benefits of the Hubbard protocol as it coincides with an increased turnover of these toxins in fat tissue. In fact, sweating alone has been used to help improve uremia, which is a build-up of toxins in the blood in patients with kidney disease. Since sweat contains POPs and heavy metals, and sweat volume can reach two liters per hour in those who are acclimated;3 this suggests that sweating in a sauna may be a good way to eliminate these toxins.2

Woman in sauna

However, don’t just take my word for it. Let’s have a look at the clinical studies testing sauna therapy for its potential to eliminate toxins through sweat.

A research group led by Stephen Genuis from the University of Alberta in Edmonton sought to test this idea. Since 2010, they have published at least half a dozen studies looking at the elimination of toxins from the body through blood, urine, and sweat, referred to by the acronym BUS. However, what we are interested in is their data on the elimination of toxins through sweat.

In their first paper, published in 2010, they collected blood, urine and sweat from 20 individuals, half in good health and half with numerous health issues. The authors noted that many toxic heavy metals were preferentially excreted through sweat. They concluded, “Induced sweating appears to be a potential method for elimination of many toxic elements from the human body.”4  In the study, all but three of the twenty participants used sauna (e.g., steam or infrared) as the method to induce sweating; exercise was used for the other three participants. In particular, using a sauna was a very good way to help eliminate the heavy metals cadmium, lead, and aluminum from the body; heavy metals which are now commonly found in the environment.

Since then this group has gone on to show that infrared/steam sauna sessions help to eliminate phthalates5, flame retardants6, Bisphenol A7, pesticides3 and PCBs8. Considering that infrared and steam saunas were used in these studies, these results do not necessarily apply to your traditional convection heat saunas. Additionally, the use of a sauna may even help individuals exposed to mold and mycotoxins.9

In summary, numerous clinical studies have shown that utilizing an infrared/steam sauna is able to remove many toxins through sweat; these include but are not limited to, heavy metals, phthalates, flame retardants, Bisphenol A, pesticides and PCBs. Furthermore, the use of a sauna may improve clinical symptoms in patients exposed to mold. Thus, sauna bathing may be a potential strategy to help eliminate toxins from the body. Something that all of us could use living in this toxic world.

 

References

1      Lee YM, Kim KS, Jacobs DR, Jr., et al. Persistent organic pollutants in adipose tissue should be considered in obesity research. Obes Rev 2017;18:129-39.

2      Kerr K, Morse G, Graves D, et al. A Detoxification Intervention for Gulf War Illness: A Pilot Randomized Controlled Trial. Int J Environ Res Public Health 2019;16.

3      Genuis SJ, Lane K, Birkholz D. Human Elimination of Organochlorine Pesticides: Blood, Urine, and Sweat Study. BioMed research international 2016;2016:1624643.

4      Genuis SJ, Birkholz D, Rodushkin I, et al. Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Arch Environ Contam Toxicol 2011;61:344-57.

5      Genuis SJ, Beesoon S, Lobo RA, et al. Human elimination of phthalate compounds: blood, urine, and sweat (BUS) study. TheScientificWorldJournal 2012;2012:615068.

6      Genuis SK, Birkholz D, Genuis SJ. Human Excretion of Polybrominated Diphenyl Ether Flame Retardants: Blood, Urine, and Sweat Study. BioMed research international 2017;2017:3676089.

7      Genuis SJ, Beesoon S, Birkholz D, et al. Human excretion of bisphenol A: blood, urine, and sweat (BUS) study. J Environ Public Health 2012;2012:185731.

8      Genuis SJ, Beesoon S, Birkholz D. Biomonitoring and Elimination of Perfluorinated Compounds and Polychlorinated Biphenyls through Perspiration: Blood, Urine, and Sweat Study. ISRN toxicology 2013;2013:483832.

9      Rea WJ. A Large Case-series of Successful Treatment of Patients Exposed to Mold and Mycotoxin. Clin Ther 2018;40:889-93.

Salt is in the Air: Halotherapy as a Potential Way to Boost Immunity and Lung Health

By Dr. James DiNicolantonio www.drjamesdinic.com

 

Halotherapy is the breathing of salty air. It is an alternative treatment that has been used since medieval times. In Eastern and Central Europe, underground salt caves have long been claimed to provide numerous health benefits.1 Going into salt caves for therapeutic purposes is known as speleotherapy (speleo being the Greek word for cave). Halotherapy involves inhaling salt microparticles aboveground to mimic the microclimate of salt caves. Even Hippocrates is said to have known about the benefits of salt caves.1

Salt therapy

Halotherapy was first recognized as a treatment in 1843 by Polish physician Dr. Feliks Boczkowski, who noticed that salt mine workers rarely suffered from respiratory issues.2 Impressed with the health benefits he personally witnessed in salt mines, Dr. Boczkowski founded the first health resort at the Wieliczka Salt Mine in Poland. Soon after, all throughout Eastern Europe others began using salt caves as underground health resorts. Realizing that most people didn’t have a means to go into a salt cave, in 1976, Russian doctors and scientists created the first machine to produce salt microcrystals, known as a halogenerator, and halotherapy was born. In the 1980s, halochambers were built lined with rock salt and were eventually certified as medical devices in Russia. Essentially, we have a Polish doctor and the Russians to thank for the birth of halotherapy.1, 2

There are two types of halotherapy, dry and wet methods. The dry method of halotherapy is free of humidity and uses dry salt microcrystals, whereas wet halotherapy uses a mixture of salt and water in the air. A typical salt room delivers 5 mg of dry salt aerosol (with particles ranging from 0.1 to 5 microns) into the air during a 1-hour session.1, 2 A usual halotherapy plan entails 14 1-hour sessions over 2 months with a 48-hour break in between sessions, with an initial course of 4 sessions being recommended to check for a beneficial effect.1 A brief worsening of symptoms may occur prior to improvement, which has been termed “speleo-reaction.” This may be due to the breaking up of mucus and its subsequent draining increasing cough.

Woman leaving sauna

So, are there any potential benefits with halotherapy?

One article suggested potential benefits of sitting in salt rooms and inhaling microscopic salt particles in those with asthma, bronchitis, lung disease, respiratory allergies, other respiratory-tract disorders, and chronic ear infections.1 The article also indicated claims of a success rate of 90% for treating pediatric asthma in salt rooms.1 Other publications show that halotherapy is associated with relief of cystic fibrosis, asthma and chronic obstructive pulmonary disease (COPD).3, 4 The idea is that the inhaled salt helps thin and break up mucus and other airway secretions improving their elimination.

Another review article on halotherapy cited three case-control studies in patients with respiratory diseases, all of which reported improved respiratory function and improvements in several lung functions tests, including forced vital capacity, forced expiratory volume in 1 second (FEV1), oxygen saturation, partial pressure of oxygen in arterial blood, and partial pressure of carbon dioxide in arterial blood.4 Others have found improvements in quality of life in COPD patients with halotherapy finding reductions in exacerbations, hospitalizations, improved physical tolerance and reduced fatigue.4 Even positive shifts in immunological status and decreases in medication use, such as inhaled corticosteroids, have been found. A randomized study by Nurov documented increased levels of lymphocytes, immunoglobulins and increased neutrophil phagocytosis activity. In other words, halotherapy increased immune cell numbers and stimulated their activity.5  Thus, it’s possible that breathing in salt microcrystals may help to improve lung function, oxygenation, and immune function.

Salt therapy

Other studies have found improvements in chronic bronchitis and bronchiectasis (destruction and widening of the larger airways) and common colds during the cold season being cut in half.1 A 2006 Cochrane Database of Systematic Reviews found three randomized clinical trials of salt room therapy, two of which reported that this therapy had beneficial effects on lung function.1 In COPD patients, nebulized saline has shown improvements in breathlessness scores and mucous expectoration.6 In a long-term, double-blind, parallel-group trial of 164 patents with stable cystic fibrosis with mild to moderate lung disease, inhaled hypertonic saline improved lung function as measured by forced vital capacity and FEV1 and fewer pulmonary exacerbations and antibiotic use. The researchers concluded, “Hypertonic saline preceded by a bronchodilator is an inexpensive, safe, and effective additional therapy for patients with cystic fibrosis.1, 7 Other potential benefits may include improvements in skin conditions such as psoriasis and dermatitis although more research is needed.1, 8

Two randomized trials showed that a salt chamber reduces bronchial hyper-responsiveness in asthmatics.9, 10 Other publications note that halotherapy improves occupational chronic obstructive lung diseases.11 Halotherapy can even improve enlarged adenoids and tonsils, which is the main contributor of sleep apnea in pre-pubertal children.12 And halotherapy has even been suggested as a first line treatment for bacterial vaginosis.13 

Salt caves have been used for thousands of years. Halotherapy, which mimics the microenvironment in these salt caves, is now a potential strategy to provide therapeutic benefits. In Canada, Romania, and Israel, certain specialized nebulizers that release finely pulverized dry salt aerosol particles are approved as medical devices. Breathing in salt is something that we experience whenever we enter a salt cave or are near the ocean. Inhaling salt microcrystals using modern-day salt rooms or devices may be another strategy that mother nature has given us to improve our health.

 

References 

1      Horowitz S. Salt Cave Therapy: Rediscovering the Benefits of an Old Preservative. Alternative and Complementary Therapies. 2010;16:158–162.

2      https://www.salttherapyassociation.org/images/STA-Reference-and-Resources-Guide-022719—Small.pdf.

3      Rashleigh R, Smith S, Roberts N. A review of halotherapy for chronic obstructive pulmonary disease. Int J Chron Obstruct Pulmon Dis. 2014;9(1):239-246

https://doi.org/10.2147/COPD.S57511.

4      Chervinskaya AV, Zilber NA. Halotherapy for treatment of respiratory diseases. J Aerosol Med 1995;8:221-32.

5      Nurov I. Immunologic features of speleotherapy in patients with chronic obstructive pulmonary disease. Medical and Health Science Journal. 2010;2:44–47.

6      Khan SY, O’Driscoll BR. Is nebulized saline a placebo in COPD? BMC Pulm Med 2004;4:9.

7      Elkins MR, Robinson M, Rose BR, et al. A controlled trial of long-term inhaled hypertonic saline in patients with cystic fibrosis. N Engl J Med 2006;354:229-40.

8      Endre L. [Theoretical basis and clinical benefits of dry salt inhalation therapy]. Orv Hetil 2015;156:1643-52.

9      Bar-Yoseph R, Kugelman N, Livnat G, et al. Halotherapy as asthma treatment in children: A randomized, controlled, prospective pilot study. Pediatr Pulmonol 2017;52:580-7.

10    Hedman J, Hugg T, Sandell J, et al. The effect of salt chamber treatment on bronchial hyperresponsiveness in asthmatics. Allergy 2006;61:605-10.

11    Chervinskaya AV, Kotenko KV. Efficiency of controlled halotherapy in rehabilitation of patients with occupational lung diseases. Med Tr Prom Ekol 2016:38-40.

12    Gelardi M, Iannuzzi L, Greco Miani A, et al. Double-blind placebo-controlled randomized clinical trial on the efficacy of Aerosal in the treatment of sub-obstructive adenotonsillar hypertrophy and related diseases. Int J Pediatr Otorhinolaryngol 2013;77:1818-24.

13    Maliavin AG, Filiaeva Iu A, Umakhanova MM, et al. [Halotherapy–a new treatment of bacterial vaginosis]. Vopr Kurortol Fizioter Lech Fiz Kult 2004:35-7.

Sauna Bathing for Peaceful Minds and Healthy Hearts

By Dr. James DiNicolantonio www.drjamesdinic.com

 

Most people use saunas for relaxation, stress reduction, pain relief, and socializing. 1 The most commonly reported benefits with sauna use include improvements in pain, mental issues, and sleep 1 – something all of us could benefit from right now. However, emerging evidence suggests that sauna is not only beneficial for our mental health but also our heart health.

In fact, regular sauna bathing is associated with reductions in hypertension, fatal cardiovascular events, sudden cardiac death, stroke, neurodegenerative diseases, and all-cause mortality. 2, 3 Sauna bathing 2-3 times per week, versus 1 time per week or less, is also associated with a 33% reduction in the risk of venous thromboembolism. 4 Epidemiological studies find greater reductions in cardiovascular risk with frequent and regular sauna sessions of at least 20 minutes in duration. 2 ,3 , 5

Sauna-Bathing-for-Peaceful-Minds-and-Healthy-Hearts-Header

For most saunas, in order to elevate heart rate above 100 beats per minute the session needs to be longer than 10-15 minutes. The real magic with sauna bathing likely occurs somewhere around the 25 to 30-minute mark (when the heart rate reaches around 120 beats per minute or higher). 5

Two clinical trials in patients with at least 1 cardiovascular risk factor found that 30 minutes in the sauna improves systolic and diastolic blood pressure. 6, 7 One of them noting improvements in arterial stiffness.6  In heart failure patients, sauna sessions also significantly reduce blood pressure 8 and also increase cardiac and stroke indexes, reduce systemic vascular resistance and increase ejection fraction. 9 These benefits may have to do with improvements in oxidative stress and increases in the production of nitric oxide leading to better vascular relaxation and blood flow. 10

Two weeks of far infrared sauna sessions significantly improves systolic and diastolic blood pressure, flow-mediated dilation, fasting glucose, body weight, and body fat. 11 Far infrared sauna therapy also improves ventricular arrhythmias, heart rate variability and brain natriuretic peptide in patients with chronic heart failure 12 and vascular health in patients with at least one coronary risk factor. 13

Woman-Doing-Aerobic-Exercise-for-Heart-Health

Combining aerobic exercise with frequent sauna bathing may confer the greatest heart health benefits. Indeed, 15 minutes of aerobic exercise followed by 15 minutes in the sauna improves mean arterial pressure, arterial stiffness and pulse pressure, benefits that were retained even after a 30-minute recovery period. 14 Sauna bathing also lowers heart rate. Indeed, one study noted a 9 beat per minute reduction in resting heart rate after a 30 minute sauna session. 5 And another study found similar benefits with a 25-minute sauna session finding reductions in blood pressure and heart rate. 15

During a sauna session there is an acute increase in heart rate and blood pressure but afterwards there is a reduction. 15 An effect similar to what occurs with moderate exercise. Additionally, after sauna bathing there is a significant increase in parasympathetic activity but a reduction in sympathetic activity leading to an increase in heart rate variability.  5 Considering that hypertension, fatal arrhythmias, coronary artery disease, and acute myocardial infarction are associated with reductions in heart rate variability 5 an improvement in this parameter with sauna therapy may lead to significant cardiovascular benefits.

In summary, sauna bathing is safe for most individuals and appears to lower blood pressure, improve artery health, heart rate variability, and resting heart rate. Sauna therapy also increases nitric oxide dilating blood vessels and reducing oxidative stress. All of these effects are likely why regular sauna use is associated with a lower risk of dying from heart disease.

 

References

1      Hussain JN, Greaves RF, Cohen MM. A hot topic for health: Results of the Global Sauna Survey. Complement Ther Med 2019;44:223-34.

2      Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc 2018;93:1111-21.

3      Laukkanen T, Khan H, Zaccardi F, et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA internal medicine 2015;175:542-8.

4      Kunutsor SK, Makikallio TH, Khan H, et al. Sauna bathing reduces the risk of venous thromboembolism: a prospective cohort study. Eur J Epidemiol 2019;34:983-6.

5      Laukkanen T, Lipponen J, Kunutsor SK, et al. Recovery from sauna bathing favorably modulates cardiac autonomic nervous system. Complement Ther Med 2019;45:190-7.

6      Lee E, Laukkanen T, Kunutsor SK, et al. Sauna exposure leads to improved arterial compliance: Findings from a non-randomised experimental study. European journal of preventive cardiology 2018;25:130-8.

7      Laukkanen T, Kunutsor SK, Zaccardi F, et al. Acute effects of sauna bathing on cardiovascular function. J Hum Hypertens 2018;32:129-38.

8      Tei C, Horikiri Y, Park JC, et al. [Effects of hot water bath or sauna on patients with congestive heart failure: acute hemodynamic improvement by thermal vasodilation]. J Cardiol 1994;24:175-83.

9      Tei C, Horikiri Y, Park JC, et al. Acute hemodynamic improvement by thermal vasodilation in congestive heart failure. Circulation 1995;91:2582-90.

10    Gryka D, Pilch WB, Czerwinska-Ledwig OM, et al. The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men. Int J Occup Med Environ Health 2020;33:173-85.

11    Biro S, Masuda A, Kihara T, et al. Clinical implications of thermal therapy in lifestyle-related diseases. Exp Biol Med (Maywood) 2003;228:1245-9.

12    Kihara T, Biro S, Ikeda Y, et al. Effects of repeated sauna treatment on ventricular arrhythmias in patients with chronic heart failure. Circ J 2004;68:1146-51.

13    Imamura M, Biro S, Kihara T, et al. Repeated thermal therapy improves impaired vascular endothelial function in patients with coronary risk factors. J Am Coll Cardiol 2001;38:1083-8.

14    Lee E, Willeit P, Laukkanen T, et al. Acute effects of exercise and sauna as a single intervention on arterial compliance. European journal of preventive cardiology 2019:2047487319855454.

15    Ketelhut S, Ketelhut RG. The blood pressure and heart rate during sauna bath correspond to cardiac responses during submaximal dynamic exercise. Complement Ther Med 2019;44:218-22.

Using Saunas for a Natural Substance Abuse Detox Treatment

Detoxification from substances can be an unpleasant experience, but there are many tools, therapies, techniques, and resources available to help make it a little easier. From alcohol to nicotine, the body at times may need help with the detoxification process when ridding the body of substances. Read below to learn what to expect when going through a detox, and how an infrared sauna can help with detoxification both during and after treatment.

Pills

Function & Benefits of Detoxification

 

Directly or indirectly, toxic residues find their way into our air, food and water supplies. The net effect of this ecological overload is to alter the body’s balance, or homeostasis. This interference with our natural biological tendencies to restore internal balance results in disease in one form or another. These illnesses include cancers of virtually every organ system of the body, as well as leukemia, liver disease, pulmonary damage, anemia and blood changes, nervous system disease, immune system damage, psychological damage, reproductive and fertility impairment, and kidney dysfunction.

With that being said, it is obvious that detoxification is an important function to keep the body safe and healthy. When toxins are properly removed, there are many health benefits:

  • Improved Immune System
  • Healthier Internal Organs
  • Weight Loss and Management
  • More Energy
  • Improved Mental Clarity

At a basic level, detox is a perfectly natural process. Drugs enter the body, and the body’s systems work to process the chemicals. Cells in the liver purify the blood. Cells in the digestive system process alcohol. Cells in the kidneys move waste out of the body altogether. It’s an efficient and perfectly natural system that the body uses in order to heal. But drugs can wreak havoc on those natural systems, as some drugs are just so powerful that the body can’t handle a typical cleaning protocol.

The body can be capable of performing its own drug detox, but it takes time and the withdrawal symptoms that occur in the meantime are uncomfortable at best. Sometimes, drugs are so powerful that people who attempt natural methods put their lives at risk. That is why experts agree that a medical detox program is the safest choice for people with an addiction history.

Man Using Infrared Sauna for Depression Benefits

Why to Use Natural Therapies for Treatment

 

When detoxing for substance abuse, no treatment should be done without medical supervision. Depending on the substance and the level of use, the detoxification process may become more or less dangerous. When seeking treatment, you and your doctor will discuss the options best suited for you, which may include a combination of medications and other therapies to help lessen the symptoms of withdrawal.

Though natural therapies will likely not be the only form of treatment, they are a great addition to substance abuse treatment to help bring the body feeling back to normal. Many detox centers offer natural therapies, such as massage and infrared sauna use, to patients both during and post-treatment to provide comfort as the body is transitioning.

 

Doing a Substance Abuse Detox with a Sauna

 

Including infrared sauna use in a substance abuse detox can help with three main things: improved circulation, enhanced detoxification, and reduction of negative withdrawal symptoms.

Long-term abuse of drugs and alcohol can cause problems in the heart and areas of the nervous system depending on the drug of choice and the severity of the addiction. The heat in an infrared sauna helps repair circulation, sending blood flow to all the necessary areas. This also moves blood closer to the surface of the skin. A process known as lipolysis begins to break down fat tissues in the body that contain toxins that are then released into the bloodstream.

Though some of these toxins are excreted through the skin, others are sent to the kidneys and liver. Sauna therapy raises the level of toxins through increased sweating, and therefore, pushes toxins out through human waste and urine.

Additionally, individuals may find saunas soothing in the same way that some find massages soothing during the drug detox period. Some drugs cause joint and muscle pain as withdrawal symptoms, and the high heat of a sauna can relieve some of this pain. Infrared sauna therapy can help improve withdrawal symptoms of fatigue, stress, anxiety, muscle cramps, inflammation, pain, rapid heart rate, drug cravings, sleep disturbances, low energy, and reduced cognitive function by increasing blood circulation and decreasing blood pressure, stress, anxiety, and fatigue.

The use of infrared saunas can also become part of a self-care routine post-treatment for those who are undergoing substance abuse recovery. If anything, visiting an infrared sauna can help to relax, soothe the body and mind, and make you feel rejuvenated.

Woman getting help from others

What to Expect with a Substance Detox

 

On average, the detox process typically lasts for between 7 and 10 days. When the amount of alcohol or drugs in a patient’s system is gradually reduced, they will typically begin to experience withdrawal symptoms. The type of withdrawal symptoms that are experienced, as well as how severe these are, depend on how long a person has been addicted to alcohol or drugs, the type of substance that they are addicted to, how much they have been consuming, and their general mental and physical health.

Withdrawal can result in a wide range of physical and psychological symptoms. Physical symptoms include nausea, diarrhea, and vomiting, shaking, sweating, high temperature and/or chills, increased heart rate, increased blood pressure, abdominal cramps, muscle and bone pain, exhaustion, and vivid and unpleasant dreams. Psychological symptoms include, irritability, anxiety, confusion, paranoia, insomnia, depression, inability to concentrate, mood swings.

In the most severe cases, withdrawal during a substance detox may result in hallucinations, delirium, and seizures.

Thankfully, with the help of medical support, medications, and natural treatments available to those in need to properly and safely detox from substance abuse. Medications and infrared sauna therapy both help manage the negative side effects of withdrawal and create a more comfortable recovery and return to normal.

 

Resources for Substance Abuse

 

If you or a loved one is facing issues with substance abuse, there are many resources available to help you take the next step toward recovery. Speak to your doctor about potential treatment and recovery options, and use the resources below for hotlines, information, and programs to help you through your journey: