10 Ways to Quit Smoking Naturally & Detoxify Your Body

For smokers, quitting can be one of the most difficult tasks, and there is no one-size-fits-all solution that works for every situation. From medications to going cold turkey to holistic approaches to quit smoking naturally, there are many options available to you when quitting smoking. Here’s a bit of good news: If you’re reading this now, that means you are already motivated to make a change and are on the right path to finding the best solution for you, whether through medical treatments or with home remedies.

While effective, not everyone wants to take a medical approach to quitting smoking, and cold turkey may be too extreme for your style. Learn different natural remedies to help you quit smoking, and how to detoxify your body after, with supplements, sauna use, and more.

Lifestyle Changes to Quit Smoking Naturally

Eat

When smoking, your body is unable to properly absorb important nutrients. When quitting smoking naturally, you can make the transition smoother and healthier by eating a balanced diet to help restore nutrients your body may be lacking. Eat a diet rich in calcium and vitamins C and D, making sure to eat your fruits and vegetables and drink some milk! Milk has been said to make cigarettes taste worse, thus reducing the desire to smoke, and vegetables help decrease cravings.

Exercise

The toxins from smoking build up in your body, leaving it out of shape and in poor health. The best way to sweat out those toxins and get back in shape? Exercise! Not only does exercise do the obvious of building strength and preventing weight gain, but it is also a healthy diversion from cravings when quitting smoking naturally. Exercise improves the health of smoking-damaged heart and lungs, and gives you a boost of energy to keep you in good spirits while quitting.

Hydrate

Staying hydrated is key to leading a healthy life, and sipping water throughout the day can help with quitting smoking naturally. Water helps flush toxins from the body, something necessary to remove the toxic ingredients of cigarettes from your body. Drinking a glass of cold water 15 minutes before eating a meal balances your metabolic rate – which can help you avoid weight gain after quitting. Hydrating your body will also help it heal faster and look healthier.

Relax

Techniques such as breathing exercises and meditation can do wonders for mentally coping with the cessation of smoking. Stress is often a trigger for reaching for a pack of cigarettes to feel a moment of relaxation. Learn some meditation techniques and simple breathing exercises to practice whenever a craving hits and train yourself on how to be mindful of what your stressors are, how they affect your cravings, and how to manage stress in a healthy manner.

Sleep

Smoking takes a toll on your sleep, even when quitting, so it is important to put a focus on getting enough sleep when stopping your habit. Sleep gives our bodies time to reset, rest, rejuvenate, and restore. Along the same lines as making sure you are relaxed, getting enough sleep is necessary to have mentally clarity throughout the day to improve mood and avoid stress. If you are feeling especially tired and begin to feel a craving, taking a nap can be an effective coping tool.

Holistic Therapies to Quit Smoking Naturally

Sauna Therapy

After any amount of prolonged smoking will leave your body filled with harmful toxins. Sauna therapy is well-known for its detoxification abilities and spending time in one after quitting smoking – especially in the earlier days of quitting – you body has the chance to purge impurities. Depending on the length of being a smoker, the time it takes to detoxify varies.

Smoking puts you at risk of developing many health issues, and even quitting can have unpleasant health issues from withdrawals. There are many health benefits of infrared sauna use that make it easier to quit smoking naturally, including: improved blood circulation, reduced fatigue and stress, improved immune system, and rejuvenated skin.

Try to start your sauna therapy treatments as close to quitting smoking as possible. The sooner you can rid your body of toxins, the faster your body will be able to heal and overcome the habit of smoking.

Massage Therapy

Whether you visit the spa or do self-massage at home, working out muscle tension can help manage cigarette cravings. As mentioned earlier, finding time to relax reduces the anxiety that may trigger the desire to smoke. Massage therapy is also beneficial in combating the depressed moods you may feel during withdrawal.

Some studies show that smokers who were assigned to do a self-massage treatment on their hands or ears during cigarette cravings. After a month, those practicing massage therapy while trying to quit smoking reported lower anxiety, improved mood, fewer withdrawal symptoms, and fewer cigarettes smoked per day.

An added bonus: massages can promote detoxification – including the toxins from smoking. A lymph drainage massage can help flush the lymph system, reproduce white blood cells, and remove toxins from tissue.

Hypnotherapy

Some smoking cessation studies show that hypnotherapy, or the use of hypnosis to break habits or treat certain medical conditions, can be more successful in preventing smoking relapse than traditional nicotine replacement therapies (NRT). Hypnotherapy patients had a higher chance of long-term abstinence than those using NRT.

Additionally, another smoking relapse prevention study shows that hypnotherapy is slightly more effective in preventing relapse than behavioral relapse prevention intervention – with the hypnosis group seeing a 29% quit rate and the behavioral counseling group experiencing a 28% quit rate.

This practice is a great way to quit smoking naturally, as it focuses on the psychological root of your addiction and does not rely on smoking replacements or distractions.

Aromatherapy

This holistic therapy is one you can easily do on your own, no matter where you are. Previous smokers have found relief in the smoking quitting process by using essential oils – especially when using an aromatic inhaler. When a craving begins, simply reach for the essential oils instead of a cigarette.

The action of bringing either an aromatic inhaler or a piece of white paper with a drop of oil toward your face can imitate the feeling of bringing a cigarette to your mouth. This is especially helpful if you have recently begun your journey and cannot immediately break away from your old habits.

Some essential oils to consider are black pepper oil, tobacco absolute, and Angelica essential oil. Black pepper essential oil replicates the feeling of cigarette smoke in your respiratory system, thus reducing cigarette cravings.

Acupuncture

Traditional Chinese Medicine introduced the practice of acupuncture, which has been catching on a a viable treatment to a range of ailments, including the cessation of smoking. Just like the previous holistic treatments to quit smoking naturally, this practice produces no side effects, making it a great option for those who are wary to use medication.

Pressure points in the ears have shown to curb tobacco cravings, as the cranial nerves in that area stimulate the nervous system and trigger you body’s responses to relax. In general, acupuncture releases endorphins, and being in a calmer state helps reduce cravings for cigarettes.

A long-term study regarding acupuncture and the cessation of tobacco use monitored users over the course of 5 years and reported that those receiving acupuncture were more motivated to reduce smoking or quit completely.

With simple lifestyle changed, home remedies, and holistic therapies, there are many treatment options available to you when trying to stop smoking. Whether you decide to quit smoking naturally or through some other means, congratulations on taking the next step toward a happier and healthier you!

The Ancient History of Color Light Therapy

Chromotherapy is the practice of using colors, typically applied in the form of colored light, to achieve wellness. Each color is associated with different benefits and bodily responses, from emotional to physical health. This practice can be found in many modern spas and wellness treatments today, but do you know the rich chromotherapy history behind this holistic practice?

Ancient cultures from around the world recognized the healing powers of light and color, leading the way to better wellness practices for us to enjoy today. Read on to learn more about the ancient history of color therapy.

The Ancient Chromotherapy History

Chromotherapy & Phototherapy in Ancient Egypt

The use of color healing has been recorded as far back as the ancient Egyptians. Nature was an important factor in their culture, influencing their use of color in many aspects of their lives, including healing practices. Colors were also associated with gods. With a strong focus on worshiping the sun, they believed that shining the rays of light through colored crystals could penetrate the body and act as a treatment for ailments. Different rooms were built for individual colors to concentrate their powers. Ancient Egypt is believed to be one of the first civilizations to discover how to use color therapy and phototherapy, or light therapy, for healing.

Examples of the use of color in ancient Egypt:

Black: Life, fertility, regeneration
Blue: Hair of gods, heavenly, water
Gold: Flesh of gods, perfection, eternal, indestructible
Green: Healing, life, resurrection, growth, protection, well-being, joy
Red: Chaos, destruction, life, protection
White: Purity, simplicity, cleanliness, sacredness

Chromotherapy in Ancient China

In Classical Chinese medicine, things such as health are connected to colors. The Five Colors of Chinese medicine incorporate the use of elements (earth, fire, water, etc.), organ function, and mood. Chinese culture has always been keen on the connection of body-mind-earth-spirit, and it shows in the holistic Traditional Chinese Medicine (TCM) techniques that have transcended generations. It is believed that the colors you attract are alignments or imbalances with the cosmos and surrounding energy. In terms of healing, making sure your life is balanced and aligned with Dao will result in a healthier lifestyle. Following a TCM body clock has been thought to improve Qi flowing through the body to help heal and maintain a harmonious existence. Qi can also be stimulated through acupuncture and acupressure.

The Five Colors of Chinese medicine:

Black/Blue: Kidney organ system, bladder, water, fear
Green: Liver organ system, gallbladder, wood, anger
Red: Heart organ system, small intestine, fire, joy
Yellow: Spleen organ system, stomach, earth, worry
White: Lung organ system, large intestine, metal, grief

Chromotherapy & Heliotherapy in Ancient Greece

First documentation of both the theory and practice of heliotherapy, or the therapeutic use of sunlight, can be found in ancient Greece. Similar to the ancient Egyptian application of chromotherapy, temples were built for healing purposes where sunlight would shine through color components to create color light treatments. Each color represented various therapeutic and divine elements. And similar to Traditional Chinese Medicine, ancient Greek philosophers developed the Four Elements and Four Color theories. Aristotle noted color energies, and Hippocrates noted the connection between bodily ailments and colors.

The Four Colors and Four Elements of the ancient Greeks:

Black: Earth, darkness
Red: Air
White: Fire, lightness, lymphatic system
Yellow: Water, life force
Black + Yellow: Cold
Yellow + Red: Humid
Red + White: Warm
White + Black: Dry

Chromotherapy in Ancient India

Ancient Indian scriptures allude to the use of chromotherapy through the use of sunlight, as well. Much like other ancient civilizations mentioned, balancing elements increases the flow of positive energy and improves your overall well-being. One of the most notable traditional Indian practices is Ayurveda, or the science of life. This practice not only concentrates on the balance of color, but also focuses on elements such as tastes (sweet, salty, sour, pungent, astringent), connection with nature, and connection with your body mentally, emotionally, spiritually, and physically. Instead of using the colors externally to heal, Ayurveda believes in internal energy centers called chakras, where each chakra is associated with a color.

The seven Chakras found in Ayurvedic medicine:

Red: First chakra, root, physical stability
Orange: Second chakra, sacral, enjoyment
Yellow: Third chakra, solar plexus, power and confidence
Green: Fourth chakra, heart, emotional belonging
Blue: Fifth chakra, throat, authentic self-expression
Indigo: Sixth chakra, third eye, mental clarity
Purple/White: Seventh chakra, crown, spiritual union

The Start of Modern Color Light Therapy

The modern study of light and color can be attributed to Isaac Newton’s experiments published in 1672. This work explained the idea of refraction, which completely changed the way humans viewed the relationship between light and color. In 1810, Johann Wolfgang von Goethe published a treatise on color to share his discoveries on how color affects our psychological perceptions and physiological conditions. Then in the late 1800s, scientists Dr. Seth Pancoast and Edwin D. Babbitt became interested in the subject of chromotherapy, eventually publishing research and findings from their experiments. While these scientific advances may not have been completely accurate, they showed an uptick in interest in discovering how to bring the ancient practice of chromotherapy into modern lives.

Fast forward to today, and you can find a number of products and services boasting the healing benefits of chromotherapy. As we take control of our wellness, we become more in tune with the practices that proved to be successful for our ancient predecessors. Whether it’s in a sauna with medical-grade chromotherapy lighting or a simple at-home treatment with colorful LED lights, consider incorporating color light therapy into your everyday life!

How to Use a Sauna After a Workout to Boost Performance

If you are a member of a gym, you have probably seen a sauna near the locker room. It’s not just a luxury amenity to turn your gym visit into a spa day, there are actually many health benefits to using a sauna after a workout. Muscle soreness, fatigue, and drops in performance are all issues that a sauna can help improve. If nothing else, it’ll help your grueling trip to the gym end on a relaxing note, leaving you ready to take on the rest of the day!

Gym Sauna Etiquette

First things first, if you’re using a sauna at the gym, it’s important to be aware of proper gym sauna etiquette. Just as there are rules and common courtesies you follow at the gym, such as wiping down equipment after use or using headphones to listen to music, there are dos and don’ts of using a public sauna:

Do shower before entering. You’ll want to wash off any sweat, odors, and germs from your workout, which will make for a better experience for all involved.
Don’t go in the nude. Either wear a towel or bathing suit in to the sauna to keep things decent and sanitary for other users. If using a towel, bring extra to sit or lay on in case wrapping one isn’t enough coverage.
Do be quiet. Don’t strike up conversation, groan with relaxation, or listen to music. A sauna is a time to unwind and relax, and that means silence! Try some meditation in the sauna to help quiet your mind instead.
Don’t bring electronics. Your phone may not fare well in the extreme heat, and other sauna users may be annoyed if you’re texting or playing games in their relaxing space.
Do be quick. This applies both to the amount of time you spend in the sauna (we recommend no more than 20 minutes) and how quickly you enter or exit the sauna – you don’t want to let too much heat escape.
Don’t exercise in the sauna. While hot yoga is a wonderful practice for mind and body, it doesn’t belong in a public sauna where you are sharing a small space. Instead, find a hot yoga studio or practice it in your home.

Benefits of Sauna After a Workout

Muscle Recovery Process

After working out, you’re sure to feel sore in the muscles you’ve worked. During exercise, your muscles are worked harder than they are accustomed to, which causes them to form microscopic tears. These tears cause inflammation and can result in muscle soreness, tightness, cramps, and sensitivity. Your body then heals these tears to make your muscles stronger. Using a sauna enhances the muscle recovery process by increasing blood circulation and carrying oxygen-rich blood to oxygen-depleted muscle. Heat also allows muscles to relax better, thus relieving muscle tension.

Benefits of Sweating

Sweating during your workout helps cool you down, but it also helps release toxins in your body. You can prolong the benefits of sweating well past your gym session by sweating it out in a sauna. This helps remove harmful elements such as toxic metals, alcohol, nicotine, and more. By purging your body of these toxins, you are more likely to feel better post-workout. Just be sure to stay hydrated, as you’ll be losing more fluids in a sauna than you’ll be taking in.

Sauna Weight Loss Benefits

For many, weight loss is a big goal for putting together an exercise plan. Luckily, there are many sauna weight loss studies showing the correlation between sauna use and losing weight. Saunas boost your cardiovascular, immune, and lymphatic systems to help detox the body. Additionally, infrared heat can slightly increase human growth hormone (HGH) production and lower cortisol levels to promote more weight loss. Overall, sitting in a sauna can help boost muscle recovery, improve well-being, and decrease body fat – all things helpful in a weight loss journey.

Safe Post-Workout Sauna Use

Your body is already more worn down after a workout, so it’s best to keep it short and sweet in your post-gym sauna session. Plan to stay in the sauna no longer than 20 minutes to avoid over-exerting your body. If you have never used a sauna before or are new to the practice, start with smaller intervals of time. Your body will tell you if you’re spending too long in the sauna post-workout. Look out for signs such as lightheadedness, dizziness, and headaches, as they might be signs that you are dehydrated or overheating.

After exiting the sauna, drink 2 to 4 glasses of water to stay hydrated and help flush toxins from your body, as you’ll be sweating quite a bit. Once you leave the gym, continue to keep activity light. Mild exercise like walking or swimming can increase blood circulation to your muscles to aid recovery, but more activity can disrupt the recovery process. At the end of the day, to reap all the benefits of sauna after a workout, be sure to get plenty of rest and stay hydrated!

Woman Staying Hydrated After Detoxing While Sweating

Should I Use a Sauna Before Workout Sessions?

After reviewing all the benefits of using a sauna after a workout, you may be wondering if the same sauna benefits apply to your pre-workout routine. The simple answer: No. Using a sauna before your workout can lead to a number of risks during your workout. Some of the pre-workout sauna risks include:

Relaxed muscles. While relaxed muscles are one of the benefits of sauna after a workout, they can be detrimental going in to your exercises. Damage and injury are more likely to happen to muscles that are too relaxed and loose prior to intensive activity. Instead, save the relaxation as a reward to yourself after your hard work.
Lower energy. Again, this risk is a benefit when applied to after your workout. However, being mentally relaxed before hitting the gym can mean lower energy levels, resulting in a lackluster workout. Keep your mind alert prior to working out so you can focus on your technique and maintain motivation.
Dehydration and overheating. Not only will the heat in a sauna kick off unnecessary sweating before you even start your first exercise, it will also increase your chances of becoming dehydrated. Avoid the risk of overheating and becoming lightheaded by saving the sauna for after your workout – and always remember to hydrate!

With responsible and safe use, adding a trip to the sauna after working out can make your fitness efforts even more worthwhile. Not only will your muscles heal quicker, but you’ll also feel more rejuvenated and extend the benefits of exercising well past your workout. Whether it’s in your home sauna or at the gym, be sure to schedule time to use a sauna after working out!

How to Get Rid of Cellulite Naturally With 14 Home Remedies

While every body is beautiful – cellulite, wrinkles, scars, and all – some people may feel more comfortable in their skin without certain traits. As it affects all body types, one of the most common areas of concern is cellulite, and many will go to lengths to find a remedy. Getting rid of cellulite can be a daunting process, filled with intimidating laser treatments and expensive creams. Before taking those routes, try one of the many natural cellulite remedies that can help lessen or eliminate the appearance of cellulite – from infrared sauna usage to exercising.

What is Cellulite?

Before learning how to get rid of cellulite naturally, it’s important to understand what cellulite is. Cellulite is caused when collagen fibers under the skin become stretched, thus causing fat cells to bulge and create a dimpled appearance. These fibers can stretch for a number of reasons, from weight gain to simple genetics. Though most prevalent in women over the age of 35, this condition can affect any body, no matter what age, gender, genetic makeup, or weight. You can be slim and fit but still be impacted by cellulite!

Because it is not a serious medical condition that hinders your health, cellulite is labeled as a cosmetic condition. You probably won’t be seeing a prescription for this condition for that reason, but if you are uncomfortable with the way cellulite looks on you, there are plenty of medical and natural cellulite remedies available.

Home Remedies for Cellulite

Foam Roll

After working out, foam rolling can be more beneficial than you think. Not only does the process relieve tension in our muscles, it can also help reduce the appearance of cellulite. While not a permanent solution, foam rolling helps break up the fascia under the skin and cause the fat to lay flat instead of creating the dimpled effect. Additionally, the process helps plump the skin and mask the appearance of cellulite naturally.

Use a Sauna

One of the top causes of cellulite is toxin buildup within the body. Incorporating regular sauna sessions into your routine can help with the detoxification process, thus reducing cellulite naturally, by making you sweat. You can even boost the effects of sauna detoxification and cellulite reduction by using an infrared sauna. Infrared cellulite treatment improves lymphatic drainage, which reduces swelling and naturally improves the appearance of cellulite.

Try Dry Brushing

Dry brushing is one of the most popular home remedies for cellulite. It is a simple process that can be added to your daily routine that consists of brushing your body with a natural bristle brush from your feet up, using firm strokes and always brushing toward the heart. Dry brushing for cellulite stimulates blood flow to the area, smooths the appearance of the skin, and reduces inflammation by promoting the elimination of toxins.

Use Essential Oils

Many people use essential oils for a range of aromatherapy benefits, but did you know you could use essential oils for cellulite and stretch marks? The top essential oils for natural cellulite remedies include fennel, geranium, grapefruit, juniper, lemongrass, cedarwood, jojoba, cinnamon, cypress, and rosemary. Look for oils that improve blood circulation and enhance the softness of the skin, and of course find oils that you enjoy the scent of for aromatherapy!

Get Acupuncture

One of the natural cellulite remedies that really sticks is acupuncture. While treating cellulite with acupuncture, each treatment may vary. Needles will either be placed directly in the problem areas or will be placed in a related area of the body. In some cases, electronic pulses may be used to further stimulate blood circulation and ease muscle tension. The practice of acupuncture can also aid in the detoxifying process.

Do an ACV Cleanse

Apple cider vinegar, or ACV, has taken the home remedy world by storm in recent years. ACV helps eliminate toxins, prevent the accumulation of fats, improve the lymphatic system, lower blood pressure, and keep the body alkalized. To use apple cider vinegar for cellulite, do an ACV cleanse orally for 15 days, or apply topically mixed with massage oils or body butters. If applying topically, follow the dry brushing rules of moving upward toward your heart.

Make a Cup of Tea or Coffee

Whether you are a tea or coffee person, these drinks are both natural cellulite remedies that you can do at home, in the office, or in a cafe. Green tea is rich in catechins and polyphenols that help reduce inflammation and help with detoxification. And if you prefer coffee, one of the most popular home remedies for cellulite is a DIY coffee scrub applied topically to the problem areas. The caffeine can help reduce the size of fatty cells and appearance of cellulite.

Lifestyle Changes to Reduce Cellulite Naturally

Cellulite home remedies are short and sweet, but temporary, solutions that can achieve quick results. If you are dedicated to reducing or eliminating your cellulite on a more permanent basis, look into what lifestyle changes you can make to not only improve your cellulite, but prevent it as well. The top seven ways you can get rid of cellulite naturally through lifestyle change are:

Removing Toxins: Do a detoxification to flush accumulated toxins in your body
Exercising More: Burn fat, improve muscle tone, and stimulate blood circulation
Changing Your Diet: Eat healthy meals filled with antioxidants and Vitamin C
Staying Hydrated: Improve circulation and decrease inflammation for smoother skin
Meditating: Reduce tension from stress and practice breathing exercises
Stopping Smoking: Cut out dangerous toxins that damage your liver and collagen production
Protecting Yourself from the Sun: Wear sunscreen to avoid sun-damaged skin and premature aging

Many of these natural home remedies serve more than just one purpose of reducing cellulite. By following these tips on how to get rid of cellulite naturally, not only will you feel more comfortable in the appearance of your skin, but you’ll feel like an overall happier and healthier you! Remember that all bodies are perfect bodies, and a happy and healthy you can easily include the presence of cellulite.

What is Halotherapy? Health Benefits of Salt Therapy at Home

Halotherapy, or salt therapy, has been a rising trend in spas and is deep-rooted in ancient healing practices. From having a calming effect to helping treat respiratory issues, there are many halotherapy benefits. Learn about the types of salt therapy and the health benefits of salt therapy at home or in spas below.

What is Halotherapy?

Halotherapy is the practice of salt therapy that uses microsalt to promote a range of health benefits once inhaled. In the popular practice of dry halotherapy, the treatment is intended to recreate the atmosphere of salt caves with dry, cold conditions and a high concentration of micronized salt in the air. Typically, a halotherapy generator is used to crush salt into microparticles that are easily inhaled by the user. Halotherapy can also be practiced using wet methods that include creating a solution of salt and water applied in various ways.

The efficacy of salt for improving respiratory issues has been observed since medieval Europe by Catholic monks, and halotherapy might have even been practiced in ancient Greece and Rome. In 1843, Polish doctor Feliks Boczkowski published a treatise noting his theories on the respiratory health benefits of salt therapy after noticing miners in the Wieliczka Salt Mines had low occurrences of respiratory problems. Today, salt therapy has become a popular spa treatment and has even made its way into the average home through items like salt lamps.

Halotherapy Benefits

As it is an alternative treatment, halotherapy medical research is not as prevalent, and salt therapy benefits are currently anecdotal and not scientific. That being said, salt is antibacterial and anti-inflammatory, and can help with excessive mucus, pathogen agents, digestive issues, depression, skin conditions, and immune system oversensitivity. With all of these properties, it’s easy to see that incorporating salt therapy into your life can help remedy a range of health issues.

Health benefits of salt therapy include aid in treatment of the following conditions:

Asthma	Colds	Depression
Chronic Bronchitis	Ear Infections	Seasonal Affective Disorder (SAD)
Breathnessness	Sinus Infections	Psoriasis
Chest Tightness	Allergies	Eczema
Tonsillitis	Hay Fever	Acne
Laryngitis	Snoring	Rosacea
COPD	Sleep Apnea	Dry Skin
Cystic Fibrosis	Insomnia	Rashes

Microsalt is especially effective when used for respiratory and skin conditions. In the respiratory system, the main halotherapy benefits (antibacterial, anti-inflammatory, hydrophilic, and mucokinetic) help stimulate the body’s process of cleansing the system to eliminate foreign particles such as pollutants and allergens to restore proper respiratory functions. For the skin, salt therapy helps regulate pH levels and enhances the reparative and regenerative properties. It can also boost the production of collagen fibers for rejuvenation and lymph cells for an immune system boost.

Halotherapy also helps improve mental health and boosts mood. Salt contains negatively charged ions that leave you feeling invigorated, positive, and stress-free. These negative ions are also known to reduce serotonin levels. While serotonin is typically associated with happiness and calmness, serotonin syndrome, or the excess of serotonin in the system, can cause agitation and insomnia. Salt therapy can help normalize serotonin levels, thus leveling out mood and improving sleep.

What are the Dangers of Salt Therapy?

While there are many health benefits of salt therapy, every user’s case is different. Salt therapy side effects are rare and are typically avoidable, but depending on your sensitivities to salt, you may experience some discomfort. Some reported side effects include temporarily constricted airways, headaches, minor tightness in the chest, and slight eye irritation. Typically, these “dangers” of salt therapy are hardly risks at all and can be avoided by ensuring the environment is controlled by managing the time spent and levels of salt in the atmosphere.

While one can breathe salt air for 24 hours without adverse effects, we recommend doing short sessions at a regular cadence to avoid side effects and create lasting results. Set a timer when practicing halotherapy at home or speak with a professional to determine the appropriate halotherapy session time for you if visiting a spa. If you have any major health concerns, consult your doctor before participating in any new treatments.

Salt Therapy Methods

Dry Method

The dry method of halotherapy is the most common, where microscopic particles of salt created by a halotherapy generator and are distributed into the air. Dry halotherapy sessions take place in a dry and cool room, or artificial salt cave, set to 68°F or lower. Users spend 30-45 minutes inhaling the salt particles that help remedy ailments and create a calming effect. The dry method of salt therapy shows the best and longest-lasting results when used on a regular basis, and allows for the microsalt to be inhaled deep into the respiratory tract.

Wet Method

Halotherapy can also be done with the wet method, where salt and water are combined into a solution that can be applied in a number of ways. Some examples of wet salt therapy methods are gargling or drinking salt water to tend to a sore throat, using a saline solution to clear nasal passages, soaking in an Epsom salt bath for aches and pains, and floating in highly-concentrated saltwater tanks. Salt can be inhaled using the wet method but is not as effective as dry halotherapy, as wet aerosol inhalations only allow the saline solution to reach the upper respiratory tract.

Salt Therapy at Home

Going to the spa for a halotherapy treatment is always a relaxing way to enjoy the health benefits of salt therapy, but you don’t need to leave the house or spend money every time you want a health or mood boost. Depending on your budget, there are plenty of ways to practice salt therapy at home:

For those with larger budgets, consider adding a salt room to your home. Outfit your personal salt cave with Himalayan salt bricks and a salt bed for the full experience. Don’t forget a microsalt generator to create the concentrated salt air necessary for enjoying the full benefits.
For those with less space to dedicate an entire salt cave to, consider adding a microsalt halotherapy generator to your infrared sauna sessions. Creating your own salt sauna experience allows you to combine the powerful detoxifying properties of infrared therapy with the healing benefits of halotherapy. Make a total health sanctuary by incorporating chromotherapy and aromatherapy as well for a true spa getaway at home.
For those with a smaller budget, there are plenty of affordable salt therapy treatments you can do at home. Himalayan salt lamps create beautiful ambiance while providing halotherapy benefits in small spaces. Additionally, you can practice wet salt therapy by soaking in an Epsom salt bath.

Regardless of how you get your dose of salt therapy, this all-natural treatment is a wonderful way to improve your health and mood. From spa days to bubble baths at home, there is no wrong way to experience the many benefits of halotherapy!

8 Health Technology Gadgets Every Wellness Guru Needs

In the last few years, we have seen a large uptick in the “trend” to live a healthy lifestyle. With this comes new innovation in the wellness and health technology industries. From free meditation apps to sleep monitoring systems, we now have the power to monitor and improve our health more than ever before.

Below are 8 natural and digital health and wellness products that are sure to improve your quality of life while making you the ultimate health guru!

Health Gadgets

Smart Water Bottles

There is no doubt that drinking water is absolutely necessary for a range of health benefits. Unfortunately, the seemingly simple task of drinking the recommended daily amount of water (about half your body weight in ounces) can be quite arduous. Luckily, staying hydrated is made easier by the invention of smart water bottles! These smart bottles help reduce the amount of effort needed to remember to drink and track intake throughout the day. The Hidrate Spark 2.0 glows to remind you when the drink, whereas the Geniway CloudCUP has a digital display to show water temperature and how much has been consumed, along with an app to track your progress.

Fitness Trackers

One of the most popular health gadget trends is wearable technology. Fitness trackers are made for everyone, from avid athletes who want to track training progress to the average person who would like to increase their daily steps. Classic wearable fitness brands include FitBit and Garmin, but even fashion designers and companies like Apple have been getting in on the trend. As the technology advances, these fitness trackers provide more robust insights into your health and a plethora of features to help you stay on track. Set reminders to get up and move, track exercise times, monitor heart rate, record GPS route and distance, and more with just a simple wristwatch and app.

Sleep Sensors

Getting a lot of sleep but not feeling well-rested? Curious to know what type of sleeper you are? Wondering what might be keeping you up at night? Using a sleep sensor may be the answer to all those questions. The ResMed S+ is a comprehensive sleep sensor and monitor that can help you identify problem areas in your sleep – whether that be light, temperature, sound, or movement. The app tracks your progress, which is a wonderful tool to see which changes impact your quality of sleep. With sleep being such an important part of our health, understanding our sleep cycles and finding solutions to issues will ultimately lead to better health all-around.

Person Using Wearable Fitness and Wellness Tracker

TENS Units

Transcutaneous electrical nerve stimulation, or TENS, units are the perfect health gadget for the wellness guru who suffers from stiff or sore muscles. These devices were typically used medically in the past, but are now making headway into the comfort of our own homes. TENS units use electrical pulses to stimulate muscles. This process helps soothe achy muscles after a workout when foam rolling just isn’t doing the trick, or if you are feeling stiff from sitting down all day at work or while traveling. Usually fairly small (smaller than your phone), it’s a wonderful health gadget to have while on the go or stored in a drawer in your room or bathroom.

Wellness Products

Meditation Apps

Breathe in… breathe out… who knew something so simple could be so powerful? In a world where things are constantly on the go, it’s easy to get sucked into the constant cycle of media, to-do lists, and keeping up with friends and family. But what if we used the power of technology to soothe instead of stimulate? Many meditation apps exist today, geared toward giving you those 15 minutes of calm. These mindful apps cover a range of meditation options, from guided imagery to sound therapy to simple deep breathing exercises. You can tailor the experience even further and find practices targeted toward stress, insomnia, depression, and more.

Himalayan Salt Lamps

This wellness product is more natural than it is technical, but it is a must-have in any health guru’s home. The technology in this gadget is the light bulb that is placed inside of a large piece of pink Himalayan salt. The salt is believed to be millions of years old, and the minerals that give the salt a pink hue are natural ionizers. This means that they change the electrical charge of the surrounding air with the ions they produce when heated by the light bulb. Himalayan salt lamps have been thought to help improve air quality, boost mood, and aid in better sleep.

Halotherapy, or the practice of salt therapy, has been a holistic treatment used as far back as ancient Roman and Grecian times. To take this treatment a step further, try combining the practice with other therapies. If you have an infrared sauna, incorporating the Microsalt Halotherapy Generator with the healing effects of infrared therapy will leave you feeling more refreshed than ever before.

Home Assistants

Creating a calm and comfortable space is important for maintaining a sense of wellness at home. There are a few ways to accomplish this, from clearing out clutter to redecorating to indulging in fancy bath products. With today’s technology, you can take your home sanctuary a step further. Examples of technology that can make your home smarter and more comfortable include home assistants, like Amazon Echo, that can help take care of simple tasks and smart thermostats, like Nest, that allow you to program the perfect temperature from anywhere in your home. The Netatmo Weather Station is a “home coach” that monitors four elements of your home’s environment, including air quality, humidity, nose level, and temperature.

While home tech gadgets might not immediately seem like wellness products, they help give you peace of mind while giving you more time in your day to focus on you.

Chromotherapy Devices

Color light therapy, or chromotherapy, is the practice of using colors to correct imbalances in the body. Each color aids in healing a different physical, emotional, or mental aspect of your life. This practice is typically seen in spas, but can easily be incorporated into your everyday life with light therapy gadgets. Turn your shower into a relaxing chromotherapy oasis with a color light therapy shower head, or improve your skin care regimen with a rejuvenating chromotherapy face mask that can help target specific skin issues on your face.

Similarly to halotherapy, chromotherapy is a wonderful addition to infrared heat therapy in a sauna and can help boost the sauna health benefits even further.

Whether you’re just getting into the wellness and health technology space or are trying to find new ways to improve your health game, these eight health gadgets can get you on the right track. Health technology continues to grow and make our lives easier by allowing us to monitor our health and wellness at our fingertips. Treat yourself to some new health gadgets and wellness products to continue living a happy and healthy life!

How to Survive a Sugar Cleanse and Slay Your Sweet Tooth

Sugar is one of the most habit-forming substances we consume in our everyday lives. In fact, research shows that our sugar cravings stem from sugar convincing our brains we want more and more. Today, added sugar isn’t just in desserts and sugary drinks. It can be found in every meal, from the vinaigrette in your seemingly healthy salad to Greek yogurts to, yes, even foods claiming to have “no sugar added”.

Feeling sluggish? Is your skin not as radiant as before? Trying to lose those extra five pounds? A sugar cleanse might be just what you need to hit restart and slay that sweet tooth! Learn why quitting sugar is good for your overall health, the symptoms of sugar withdrawal, and how to stop your sugar cravings below!

Benefits of Cutting Out Sugar

Easier Weight Loss

One of the benefits of cutting sugar is that less-sugary food tends to be lower in calories. In addition, less sugar means decreased insulin levels. Increased insulin causes your body to store calories with extra fat cells. By decreasing your intake of refined carbs and added sugar, and increasing healthy fats, insulin becomes stable and fat stores decrease.

Lowered Bad Cholesterol

Those who consume a large amount of sugar are more likely to have higher levels of LDL, or bad cholesterol, and blood fats called triglycerides. Additionally, they have lower levels of HDL – the good cholesterol that helps carry LDL cholesterol back to the liver where it’s broken down. By normalizing your cholesterol levels, you improve your heart health.

Decreased Heart Disease Risk

Many studies show that the risk of suffering from heart disease is increased with the consumption of sugar. Added sugars high in fructose are the enemies here, as they create dysfunction in metabolic performance, which increases blood pressure, heart rate, and inflammation. Even by cutting out sodas, you are much less likely to suffer from heart disease.

Improved Brain Function

Research shows that added sugar in your diet can impair your cognitive function. Additionally, excessive sugar can lead to a reduction in the proteins necessary for responsiveness and memory. By reducing the amount of sugar in your diet, less sugar is metabolized, meaning more energy, better memory, and increased responsiveness.

Rejuvenated Skin

Glycation happens when sugar in your bloodstream forms advanced glycation end products, or AGEs, when it attaches to proteins. This process damages the collagen and elastin that are responsible for firm, healthy skin, and can also make you more susceptible to sun damage. By cutting out sugar, your skin can become clearer, firmer, and brighter.

Lowered Risk of Diabetes

Drinking one to two sugary drinks a day increases the risk of type 2 diabetes by 26 percent, according to research done in 2010. Excess sugar in your diet can lead to high insulin resistance, leaving sugars in the bloodstream instead of being absorbed into cells. Pre-diabetes and type 2 diabetes can be avoided with better management of sugar intake.

Better Breath

The bacteria in your mouth that causes bad breath thrives on sugar, so reducing your sugar intake can prevent the bacteria from feeding and growing, thus improving your breath. Your mouth also sees improvements in overall health, as sugary foods make your teeth more susceptible to cavities and enamel erosion.

Sugar Withdrawal Symptoms

Studies show that sugar can be addictive, especially when consumed in large quantities. Because of this, some may start to feel symptoms of sugar withdrawal. While studies have primarily been done on rodents, the symptoms don’t seem far fetched from how humans may react: tremors, aggression, and headaches. However, there isn’t enough human evidence to prove true symptoms from sugar withdrawal.

Many complain about headaches when cutting sugar from their diets, but those can be caused by a number of factors. For example, if your morning coffee typically contained flavored creamer prior to your sugar detox and you don’t enjoy black coffee, headaches may be caused by a lack of caffeine. Similarly, if your normal food intake has decreased during a sugar cleanse, lightheadedness and headaches may arise in the absence of your regular nutrition.

How to Stop Sugar Cravings Naturally

Go Cold Turkey

One of the simplest ways to go about cutting sugar is quitting cold turkey. While this might be the simplest way, however, it is not the easiest way to stop sugar cravings naturally. In quitting cold turkey, the first 2-3 days can be filled with the sugar withdrawal symptoms above, along with difficulty ignoring cravings. If this route does not sound like it will fit your lifestyle, there are plenty of other ways to slay your sweet tooth.

Moderate & Substitute

Many will find it easier to gradually decrease sugar intake to the point of not craving it anymore. Through this, you can still allow yourself a treat here and there, but in moderation. Kerry Neville, MS, RD, a registered dietitian and ADA spokeswoman, suggests combining healthy foods with sugary ones. For example, if chocolate sounds too good to ignore, have a few chocolate chips mixed with nuts. If you can, try substituting added sugars with natural ones. Put honey in your tea instead of sweetener, or grab a banana instead of a candy bar. Nature has plenty of delicious snacks that are naturally better for your diet!

Distract Yourself

Another tactic is to distract. Distract yourself from sugar cravings by drinking water when the craving hits, taking a walk around the block, or chewing gum. These all distract you in different ways, including refocusing your energy on a healthier action, filling your stomach with something other than sugar, distracting your body with physical activity, or giving your mouth an action that only requires chewing.

Use a Sauna

An unexpected natural remedy for sugar cravings is sauna use. Inflammation and blood sugar imbalances are linked, and decreasing one can help decrease the other. Far infrared sauna use helps decrease inflammation, and therefore can aid in regulating insulin fluctuations. Doing a sugar and a sauna detox at the same time can help lower the effects of sugar withdrawal symptoms. Additionally, sauna use can help you sleep better. Better sleep means more energy throughout the day, which in turn cuts down on your sugar cravings.

Sugar Cleanse Food List

If you decide to go cold turkey, whether it’s forever or for a 21-day sugar cleanse, follow these general guidelines to help detox sugar from your diet:

Allowed	Not Allowed	Limited Quantities
All Meat & Seafood Whole Grains All Vegetables Low-Glycemic Fruits All Nuts & Seeds Legumes & Beans All Spices Tea, Coffee & Water Unsweetened Nut Milks Eggs & Butter	Any Sugars Refined Flours Condiments & Dressings Dried Fruits Alcohol Juice, Soda & Sugary Drinks Artificial Sweeteners	Green-Tipped Bananas Green Apples White Potatoes Stevia High-Glycemic Fruits Yogurt, Cheese & Milk

Your sweet tooth stands no chance with these sugar cleanse tips! Even taking simple steps to reduce your sugar intake will have wonderful impacts on your life, from helping you feel more confident in your skin to reducing your risk of various health conditions. A little sugar won’t hurt, but remember the key to living a happy and healthy life: moderation!

Sauna Chromotherapy Benefits

What is Chromotherapy?

Chromotherapy, also called color light therapy, is the process of restoring balance to the body by applying color. Many people use chromotherapy lights in an infrared sauna to achieve the wellness benefits of color light therapy.

Color light therapy relies on the premise that each color is associated with a different bodily response. For example, red is typically associated with stimulation, while blue is considered a mentally relaxing color.

Color has been used to treat all kinds of medical conditions since ancient times. Color light therapy history dates back to ancient Egypt, India, China, and even as far back as the Mayan culture. Now, the medical benefits of color light therapy are being investigated and implemented in major hospitals and medical research centers worldwide.

10 Benefits of Color Light Therapy

Color light therapy has many benefits, ranging from emotional to physical. These chromotherapy benefits can help with:

Reduced Swelling and Decreased Inflammation

Applying color light therapy to swollen or inflamed areas has been known to help soothe the area and catalyze healing. This kind of chromotherapy treatment helps to relax the muscles and reverse irritation.

Pain Relief

Because color light therapy helps reduce swelling, inflammation, muscle tension, and other conditions typically associated with pain, the treatment often provides relief to patients.

Accelerated Healing

Color light treatment helps accelerate the body’s reparative efforts. Rejuvenative LED light therapy has been used to catalyze the healing of post-surgical scars, burns, wounds, and more.

Increased Range of Motion

Treatments that utilize chromotherapy lights help lubricate joints and relax the surrounding muscles, resulting in increased range of motion. This results in many benefits, including improved flexibility and injury prevention.

Decreased Muscle Tension

When applied to tight and tense muscle areas, color light therapy helps dissolve knots and tension to relax the body. As a result, reduced stress is a collateral benefit of color light therapy.

Improved Circulation

Since different colors vibrate at different frequencies, certain colors can have similar effects as heat and can affect your body’s circulation. This chromotherapy benefit is enhanced when used in conjunction with an infrared sauna.

Regulated Mood

Each color in the spectrum elicits a specific feeling or response, one of which is regulated moods. Using light to stimulate our endocrine systems naturally regulates hormonal imbalances, mood changes, and even depression.

Improved Sleeping Patterns

Mood regulation and muscle relaxation can result in improved sleeping patterns among persons that participate in color light therapy. Combining chromotherapy with sauna use can enhance this benefit even further.

Relief of SAD (Seasonal Affective Disorder)

We all have an internal biological clock that helps us adjust to the cyclical nature of days and nights. With SAD, which is typically triggered in the winter months, that internal clock is thrown off by shorter days and lack of sunlight. That’s where color light therapy comes in. Certain color treatments can help to offset the effects of Seasonal Affective Disorder, which, in turn, helps regulates mood and improves sleeping patterns.

Anti-Aging Benefits

Color light therapy energizes skin cells and reinvigorates inactive skin cells. This results in a boost in collagen production. A boost in collagen gives the skin a smooth appearance and improves its elasticity.

Color Light Therapy Chart

The color light therapy chart shows key benefits by color. You can also read our more in-depth breakdown of chromotherapy benefits.

chromotherapy colors and their health benefits

Chromotherapy Sauna Treatments

An infrared sauna works to penetrate the skin to nourish the body with a multitude of infrared sauna health benefits that accompany this aspect of the sun’s light. Combining chromotherapy benefits with infrared sauna use can help to customize the vibration frequencies to your specific wellness goals. When on the market for a sauna, look for one with chromotherapy lights.

All of the Clearlight Infrared Sauna models come with chromotherapy lighting. Each of the 15 LED lights contributes to a different aspect of wellness so your infrared sauna experience is both relaxing and productive. Contact us for more information.

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We ❤ Healthy Hearts: Everyday Healthy Heart Tips

Strokes kill more than 133,000 Americans annually. In fact, each year about as many Americans have a stroke as a heart attack. May was Stroke Awareness Month, where the American Heart Association and American Stroke Association teamed up to educate and spread awareness in hopes of decreasing the amount of strokes. Now that May is over, it is important to continue putting a focus on a heart healthy lifestyle for the rest of the year – and our lives.

Studies show that 80% of strokes are preventable and the majority are treatable with proper care. The most controllable risk factor is to properly manage your blood pressure. The best way to treat high blood pressure is to eat the right foods, exercise regularly, and manage your stress. Special medicines can aide you in lowering your blood pressure as well.

Learn more as we discuss everyday healthy heart tips to keep your most important organ in tip-top shape!

Heart Healthy Tips: Food

We’ve all heard the common phrase, “you are what you eat” because it’s no secret that maintaining healthy organs begins with a healthy diet. Enjoying a variety of nutritious foods can keep your heart functioning properly. A heart healthy diet can help you maintain a healthy weight as well as manage your blood pressure and cholesterol. Making specific changes to your diet can help prevent heart disease. We suggest these 6 heart-healthy eating tips:

Eat Less Salt

Reducing your salt intake is good for regulating your blood pressure. The American Heart Association recommends no more than 2300 milligrams a day, but an ideal limit of 1500 milligrams a day for adults to maintain heart health.

Limit Alcohol Intake

Aim to have no more than one to two drinks a day. Light drinking may help protect some from heart disease, but drinking in excess is not advised for an overall healthy lifestyle. Especially be wary if you are taking certain medications.

Control Your Portion Size

How much you eat is just as important as what you eat. Eat larger portions of low-calorie, nutrient-rich foods, like fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, like refined, processed or fast foods.

Eat More Fruits and Vegetables

Fruits and vegetables are excellent sources of the essential vitamins and minerals you need to keep a healthy heart. They are low in calories, rich in dietary fiber and, like other plant-based foods, contain nutrients that help prevent cardiovascular disease.

Opt for Whole Grains

Whole grains contain fiber and other nutrients that help regulate blood pressure and heart health. Increase the amount of whole grains for a heart-healthy diet by making simple substitutions for refined grain products which choices like whole-grain farro, quinoa or barley.

Limit Unhealthy Fats

Replacing saturated and trans fats with unsaturated fats can reduce your blood cholesterol and lower your risk of coronary artery disease. High blood cholesterol can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

Heart Healthy Tips: Lifestyle

Taking care of your body can be simple with making the right lifestyle choices. From sleeping to getting active to being mindful to spending time with loved ones, having a healthy lifestyle and positive outlook on life can help set you up for a healthy heart. These 8 lifestyle tips are easy to follow and will have lasting effects on your overall health:

Get Enough Sleep

Getting at least 7 hours of sleep each night is important to overall heart health. Studies show that young and middle-age adults who slept 7 hours a night had less calcium in their arteries (an early sign of heart disease) than those who slept 5 hours or less or those who slept 9 hours or more.

Don’t Smoke

One of the best ways to protect your heart is to be smoke free. Smoking damages the blood vessel walls that supply blood to your heart and other parts of your body. Smoking also increases the stiffness of the blood vessels, making it harder for them to expand and contract as needed. These changes to the arteries can cause a heart attack, stroke or angina. Smokers are 3 times more likely to have a stroke than nonsmokers.

Be Physically Active

Shoot for 30 minutes a day of moderate exercise, 5 days a week. It’s also important to sit less. Evidence shows that adults who sit less throughout the day have a lower risk of early death, particularly from heart disease. Sedentary behaviour is associated with an increased risk of obesity, type 2 diabetes, and heart disease.

Relax and be Mindful

Managing your stress in a healthy way through meditation, yoga, or exercise is incredibly important. Find a stress relief method that works for you and use it regularly to keep both your sanity and your health in check.

Do What (and Be With People) You Love

Make it a point to do things that fill you with happiness and spend time with people you value. Talking, laughing, and spending time with loved ones is good for both your emotional health and your heart. Looking after your mental health is incredibly important because we know there can be a greater risk of heart disease for people who have depression, are socially isolated or do not have good social support. Having a good social life with family and friends can help.

Try Passive Heat Therapy

Considering high blood pressure is one of the leading causes of stroke, consistent infrared sauna use may be beneficial to your health by lowering your blood pressure. Clinical research has shown regular sauna sessions can help lower blood pressure, the chance of heart disease, and obesity.

Be Proactive in Disease Prevention

Millions of people don’t know that they are living with diabetes, which is incredibly risky because high blood sugar damages arteries over time, making heart disease more likely. It’s highly recommended to have your blood sugar tested by your doctor if you are 45 years old or older, pregnant, or overweight. If you have borderline high blood sugar, also known as prediabetes, take action now in order to turn things around.

Achieve and Maintain a Healthy Weight

Your body is primarily made up of water, protein, carbohydrates, fat, vitamins, and minerals. If you have too much fat, especially in your midsection, you’re at a higher risk for high cholesterol, high blood pressure, diabetes, heart disease, and stroke. Waist circumference and body mass index (BMI) are the recommended ways to estimate body fat. A “high-risk” waistline is more than 35 inches for women, more than 40 inches for men, and a BMI of 25+.

Strokes can occur at any age and are the #3 cause of death in women and #4 cause in men. Adopting a heart healthy diet and lifestyle may not eliminate your risk of stroke but will play a substantial role in decreasing your risk.

Unique Father’s Day Gift Ideas to Share with Your Children

What to get for Father’s Day? The age-old question that not only stump the children, but often stump the dads as well. Getting a new tie or some socks is always nice, but there are plenty of other ways to celebrate your family. If you’re the kind of father who doesn’t need any more stuff, or if your kids are on the lookout for unique gifts for parents, these fun gift ideas are for you. We’ve included a range of activities and ways to spend some quality time with your children on this special day.

For the Home Chef

Meals bring a family together, and the kitchen is where the magic happens. There’s nothing like a good home-cooked meal to get the conversation flowing around the dinner table. Ask your kids to spend time with you in the kitchen cooking, baking, grilling – whatever culinary experience floats your boat! This makes for a great bonding experience because you get to spend quality time with them and maybe even teach them something new.

For Father’s Day, consider these customizable grill tongs and BBQ cutting boards, or a Himalayan Salt Block, designed to add a nice flavor to seared meats and vegetables. Put those tools to work by throwing a Father’s Day barbecue where you can show off your skills and spend some laid back family time together.

For the Traveler

If you have the travel bug, Father’s Day is a great opportunity to ask for those travel accessories that may not be essentials. A nice passport cover, unique travel guides, upgraded camera accessories… all things that go a little bit further than your suitcase and carry-on. The best part about these gifts is that you can take your children’s thoughtfulness with you everywhere you go.

And for something bigger – ask to go on a trip together! Either suggest to start planning a big trip for next Father’s Day, or plan a short and spontaneous trip for this year. Even just a weekend away is a fun way to spend quality time together. Planning a tropical vacation or international trip may be shooting for the stars, especially when coordinating with multiple family members, so keep it simple with a staycation or simple visit from the kids or grandkids. After all, quality time together is the greatest gift of all.

For the Bookworm

Sometimes, opening up a new book is just what we need. Ask your kids for some new books to add to your collection, whether it’s a book you want or if you want to try something new. Perhaps start reading a new book together and have weekly check-ins for a family book club. This way, you can talk to your kids regularly while sharing a new story together. Alternatively, if your children didn’t get the bookworm gene from you, ask for a subscription to a monthly book service for a few months.

If you love to read but physical books aren’t as convenient as you would like, you may have considered trying eReaders. These eReaders are perfect for those on the go who don’t want to carry around a multitude of books everywhere they go. From cookbooks to comics to biographies to novels, your library can easily be at your fingertips. The Amazon Kindle is the most popular option, and with different models, you can find one in your price range. Ask your kids for an eReader for Father’s Day and you’ll be using this gift for years to come.

For the Health-Conscious

Getting active this summer? Fitness trackers are a great way to stay accountable and pursue your health and fitness goals. You could also ask for a gym membership or workout class that you and the kids can do together. If the gym isn’t your style, a great Father’s Day activity to do together is going outside. This can mean simply going on a hike together, or planning a full-on excursion like surfing or kayaking! Be sure to bring a camera, as sometimes the best gifts from our children are the memories.

If your health goal is to relax rather than get your blood pumping, head to the sauna. Spending time in a sauna can have huge health benefits, and when you’ve raised a family, you know how important parental stress management can be. Infrared saunas can be found in local gyms and spas, or you can install one in your home for your very own sanctuary. And with 1-person saunas to 5-person saunas, you can decide if you want this to be you time or family time!

Father and Son Starting Healthy Summer Surf Hobby

For the Nature Lover

Even dads love flowers, but if you want to switch it up this year, ask for a plant that lasts longer than a just a few days, such as a miniature bonsai tree, to set up in your home or at work. Alternatively, ask for an herb garden starter kit so it can be multipurpose – for looks and ingredients! Having a plant to care for will remind you of your children every day while bringing nature into your home.

If you want to spend time with your family and still get outside, go on a hike, a bike ride, take a walk around a local community garden, or spend time gardening at home together. Or, head down to the local farmer’s market to enjoy the warmer weather, pick up some fresh, local produce, and spend time with the kids. Don’t forget your reusable tote to keep the planet healthy! Whether it’s fishing, hiking, golfing, or just hanging out, spending time together outside is the perfect Father’s Day celebration.

We hope these unique Father’s Day gift ideas and activities helped you plan for the upcoming holiday. Whether you have your eye on a new piece of tech or are just hoping for a weekend with the kids, this guide to unique gifts for parents will help you get what you ask for this year!