Clearlight Infrared Saunas, Author at Clearlight Infrared Saunas

Reasons to Use a Sauna in Your Summer Health Routine

Using a sauna in the summer might sound counterintuitive, but hear us out! Using a sauna in the summer can be a helpful tool in maintaining your health in the summer, from helping improve skin health to helping improve your immune system. Read on to learn more about why an infrared sauna is the ultimate addition to your summer health routine and discover the many benefits of sweating and being exposed to the heat!

Increased Weight Loss

Many focus on weight loss for the summer, and using an infrared sauna can help you achieve healthy weight loss, whether you use the sauna after a workout or on its own. You might see claims that saunas burn calories quickly for rapid weight loss, but infrared sauna weight loss is more of a healthy, gradual burn. While you won’t see any miracle weight loss in a day, you’ll still be giving your body a calorie-burning boost that can be beneficial with regular use.

The infrared heat increases your heart rate and boosts your metabolic rate to burn approximately 1.5 times your regular calorie burn. For example, if your resting calorie burn is 40 calories in 30 minutes, then a 30-minute infrared sauna session might help you burn 60 calories. While it isn’t a large difference, any additional calorie burn helps.

Boosted Immune System

Summers often bring about summer colds, and they can put a real hamper on your seasonal activities. Working up a sweat helps keep the immune system healthy by helping eliminate toxins, which in turn can help reduce the chances of getting sick. Additionally, there are many viruses and bacteria that thrive at our regular body temperature, but die off when our bodies heat up to above 98.6 degrees Fahrenheit.

Infrared sauna use helps boost your immune system and protect you from summer illnesses. The heat from a sauna helps promote the production of white blood cells, improves blood circulation, creates an artificial fever, and releases toxins through sweat – all actions great in helping your body stay healthy all season long. Pairing your infrared sauna with salt therapy can also help alleviate respiratory symptoms from summer colds or allergies.

Improved Skin Health

Your skin holds on to the dirt and toxins you’ve encountered throughout the day, especially during the summer when you are in contact with sunscreen, pools, beach towels, and sweat. If not washed off or removed from your body, you face the risk of building up toxins and causing breakouts. While sitting in an infrared sauna in the summer might just sound like another hot activity, there are many benefits to sweating it out, especially for your skin.

Using an infrared sauna for skincare, especially with the HALOONE® halotherapy generator and red light therapy, is a great and natural way to cleanse your pores, eliminate blemishes, and improve the appearance of skin. Sweat helps remove deeply embedded impurities and dead skin cells, leaving you with clean and glowing skin in summer. After, it is important to cleanse your face after sweating to prevent potential clogging of the pores.

Better Endurance to Heat

In most places, the summer heat can be fairly intense depending on the month and the weather. Sometimes it seems unbearable when it gets to those higher temperatures. But, after some time spent in the heat, it typically becomes more tolerable. That’s where a sauna comes in. Using an infrared sauna can help you become more accustomed to the heat, which can lead to you enjoying the warm summer sun even more.

When using your infrared sauna, it is recommended to start with shorter sessions so your body can acclimate to the higher temperatures. Go in for increments of 5 minutes until you feel comfortable with a full session. Once you get out, the 90-degree weather will feel like nothing compared to the 180-220 degree heat of your sauna!

Reduced Stress

While summer days as a child were filled with fun, summer as an adult has a few more stressors with work, planning summer activities, and even paying the summer A/C bill! Luckily, working up a sweat releases endorphins, which make you happy. While sweating while it’s already hot outside might sound miserable at first, it actually helps relieve stress and promote relaxation. Don’t knock it until you try it!

One of the quickest ways to release endorphins and reduce stress is by relaxing in an infrared sauna. Next time you’re feeling stressed out or need a break to clear your mind, think about spending a few minutes for yourself in the sauna to ease your mind, feel rejuvenated, and embrace the benefits of sweating. Using aromatherapy with the AROMAONE® portable essential oil diffuser can help you make an even more calming sauna experience.

Summer Heat Safety

Saunas, working out, being outside – no matter how you decide to sweat this summer, always be sure to do it safely. Weare weather- or activity-appropriate clothing, always stay hydrated, wear sunscreen if outdoors, and be aware of the potentials of heat-related illnesses that may arise if your body overheats. Know when to take a break and cool when you need to. If you are doing any intensive heated activities, have a buddy who can keep an eye out just in case heat exhaustion arises.

Once you are done with your summer heat activities, be sure to drink plenty of water, rest, and take a shower. Once you’ve sweat out all those toxins, you don’t want them stuck on your body.

Benefits of Sweating in Summer

Sweating in the summer might not sound like the ideal activity, but it’s hard to argue with the points above that getting your summer sweat on might be one of the best health choices out there. Using an infrared sauna is the best and easiest way to tap into the health benefits of heat and sweat without overexposing yourself to the hot summer weather. Whether you decide to sweat it out in an infrared sauna, take a walk outside, exercise, eat spicy food, or however else you like, the health benefits are well worth the moments of feeling the heat. Who knows, maybe someday you’ll start to enjoy the feeling of it!

Infrared Saunas and Age: Is There an Age Limit for Saunas?

You’re never too young or too old to reap the powerful benefits of infrared saunas. Or are you? While many people are enthusiastic about using infrared saunas for their science-proven benefits to overall wellbeing, are there age barriers to consider when it comes to sauna use? Our comprehensive guide explores the advantages different age groups can find in a sauna session. Younger and older adults alike can achieve their health goals with the support of this technology. We will also touch on considerations to keep in mind at every stage of life to help you decide whether sauna use is right for you.

Explore our guide below to better understand the correlation between safe sauna use and age.

Age Limit Precautions

Infrared sauna technology can help you optimize your health and wellness, but is it suitable for all ages?

While there aren’t specific age limits for infrared saunas, there are certain considerations one needs to have before getting in. The overall state of your health is important to consider. Medical conditions such as chronic illnesses, sickness, and physical capabilities are big factors to determine the safety of sauna use. While saunas can be used with some conditions, it is always best to consult your doctor if you are hesitant about your health status. Overall personal comfort also plays a big role during this consideration stage.

Though there aren’t detailed age specifications when it comes to infrared sauna use, there are some general guidelines to follow. Children and elders, in particular, may need to be more cautious of saunas, especially if they don’t find themselves in an optimal health state. While these individuals may not be good candidates for sauna use, most healthy adults can safely use them.

Children and Sauna Use

Sauna use is unfortunately not recommended for young children. Health experts recommend children under the age of 12 avoid using saunas altogether. Given that children’s bodies are still in their developing stage, it may be more difficult for their body to regulate body temperature. This makes them prone to have higher risk of dehydration and heat exhaustion. Overall, children are not good candidates for sauna use.

Note, children should never be left unattended near saunas as leaving a young infant near high temperatures of heat can cause danger to the child’s safety.

Elderly and Sauna Use

Elders may also need to be cautious about sauna usage. Specifically if they have existing health conditions, such as heart disease, high blood pressure, or diabetes. Though saunas can aid to strengthen cardiovascular health and reduce blood pressure in healthy individuals, elders may experience different effects. Consulting a trusted health professional may be best for elders considering sauna use. Because certain health conditions may weaken the body’s ability to regulate body temperature, sauna use may exacerbate symptoms. Additionally, it may be best to avoid saunas when taking some prescribed medications. All in all, it is best to be safe when it comes to saunas and speak to your doctor before usage.

Who Should Use Saunas?

Now that you know what age groups may have higher risks when using saunas you may be wondering, who can use saunas? Any healthy adult looking to boost their health and wellness game is welcome to utilize the sauna! They are a wellness tool that is sure to leave you feeling more relaxed, detoxified, and healthy. Find out about the sweeping benefits that saunas can have on different ages. Here are some of the unique healing advantages infrared saunas can have on young adults and older adults.

Benefits of Infrared Sauna Use for Younger Adults

Skin Health: Young adults struggling with hormonal acne prone skin can see great improvement of the skin by sitting in a sauna. The heat and steam from the sauna helps open the pores and increase circulation, leaving you with a more radiant complexion. This process helps detoxify the body of all impurities.
Mental Health: The mental health benefits of sauna use may be most helpful for young adults dealing with depression or anxiety. While early adulthood can be stress inducing, infrared saunas provide a solution to reduce stress and promote relaxation. While dealing with stress, be it from work or school, saunas provide an outlet to relax and even get into a meditative state.
Muscle Recovery: While young adults may partake in more physical activities such as sports or working out, focusing on post-exercise recovery is key. Those living more active lifestyles can reap the benefits for muscle recovery that saunas offer. Reduce your recovery time and muscle soreness by adding this simple step to your fitness routine.

Benefits of Infrared Sauna Use for Older Adults

Improved Circulation: Older adults with more sedentary lifestyles can see great benefits from saunas that help with circulation. Those dealing with circulatory issues, joint pain, and many other conditions, can benefit from infrared saunas.
Pain Relief: Those dealing with chronic pain such as arthritis will love infrared saunas. Older adults looking to reduce inflammation in their body can feel a reduction of pain from a sauna session.
Cardiovascular Health: Infrared saunas are amazing for the heart! Those in need of boosting this cardiovascular health can see benefits in using a sauna because it increases the heart rate while lowering blood pressure.

Overall, infrared sauna use can be beneficial for most ages, especially healthy adults. However, always check with a doctor before using an infrared sauna if you have specific health concerns or preexisting conditions. Additionally, there are some precautions you can take to make your experience better and safer.

Sauna Use Safety at Any Age

No matter what age group, it is always imperative you practice safe sauna use. There are many ways to use saunas in a controlled and cautious manner. Here are some of our top recommendations:

Always check the temperature of the sauna before stepping in and ensure it is at a safe and comfortable temperature for you.
Stay hydrated! You do not want to risk getting dehydrated during a sauna session. Make sure to drink water before, during and after.
Do not overuse the sauna. Limit sessions to 20-30 minutes to avoid overheating. If you are a beginner sauna user, you can start as low as 5 minutes at a time.

In short, while there aren’t any strict age restrictions for sauna users, certain age groups may need to exercise more caution than others, especially children and elders. Additionally, those with preexisting health conditions and concerns should always consult a trusted health care provider before using a sauna. However, most healthy adults can get to experience the healing powers of infrared sauna technology. Remember to always prioritize comfort and safety when using an infrared sauna, no matter what age.

Spring Produce Tips & How to Create Healthy Spring Meals

Spring is here, and with it comes a bounty of fresh, flavorful produce that not only tastes delicious but is also packed with health benefits. So why not take advantage of the season and start incorporating these tasty treats into your daily diet? Not only will you feel great, but your taste buds will thank you too. Whether you’re a fan of salads, smoothies, or stir-frys, there are countless ways to incorporate these springtime gems into your diet and reap all the benefits they have to offer.

From sweet strawberries and tangy rhubarb packed with antioxidants and vitamins, to fresh asparagus and peas full of fiber and protein, these seasonal delights can truly support our overall health and wellness. Plus, let’s not forget about the brightness of greens like spinach and arugula, or the versatility of fennel and radishes. Read on to learn about the health benefits of spring produce, healthy recipes to try out, and tips on how to incorporate a healthy spring diet into your health and wellness routine.

Healthy Spring Fruits and Vegetables

As the weather warms up and nature blooms, there’s nothing quite as exciting as indulging in the season’s freshest and most nutrient-rich fruits and vegetables. Opting for fresh, in-season produce is both more flavorful and often less expensive. From juicy strawberries to crisp asparagus, spring produce is packed with a plethora of health benefits that your body will absolutely love. In fact, including these top ingredients in your diet can enhance your immune system, reduce inflammation, and boost your energy levels. So why not make the most of nature’s bounty this spring and add some crunch and color to your meals with these top nutrient-rich spring produce picks?

Healthy Spring Fruit

Strawberries: Packed with vitamin C, antioxidants, fiber, and anti-inflammatory properties
Rhubarb: A good source of fiber, vitamin K, and calcium
Pineapple: Rich in vitamin C, manganese, and bromelain which has anti-inflammatory and digestive benefits
Meyer Lemons: Contain vitamin C, antioxidants, and may have anti-inflammatory benefits
Mangoes: Rich in vitamins A and C, potassium, and antioxidants
Kiwis: Rich in vitamin C, potassium, fiber, and antioxidants
Honeydew Melons: Loaded with vitamin C, vitamin K, and potassium
Grapefruit: Packed with vitamin C, fiber, and may aid in weight loss
Cherries: Contain antioxidants, anti-inflammatory properties, and may improve sleep quality
Apricots: Contain fiber, vitamins A and C, and antioxidants

Healthy Spring Vegetables

Artichokes: Rich in fiber, vitamins C and K, antioxidants, and minerals like magnesium and potassium that promote digestion and heart health
Asparagus: Contains fiber, vitamins A, C, E, and K, and antioxidants that help reduce inflammation
Broccoli: Packed with vitamin C, fiber, and antioxidants that protect cells and support immune function
Carrots: Contain beta-carotene, fiber, vitamins C and K, and potassium which promote healthy vision, skin, and immune function
Cucumbers: Low in calories and high in water content, they contain vitamins K and C, and beneficial plant compounds supporting hydration and skin health
Garlic: Contains anti-inflammatory and immune-boosting compounds, and may improve heart health and lower cholesterol levels
Peas: High in fiber, antioxidants, iron and protein which promote brain function, digestion, and blood sugar control
Radishes: Rich in fiber, vitamin C, and potassium, and contain compounds which may decrease inflammation
Spinach: Filled with fiber, vitamins A, C, and K, iron and antioxidants that reduce inflammation and support heart health
Swiss Chard: High in vitamins C and K, fiber, and carotenoids that prevent cell damage and may improve brain and bone health

How to Create Healthy Spring Meals

As the weather warms up and the flowers bloom, you might be looking for ways to incorporate a healthier diet into your spring routine. One simple tip is to add more produce to your meals, whether it’s incorporating leafy greens like spinach or kale into your smoothie or adding extra veggies to your stir-fry. Another way to lighten up your diet is to opt for lighter proteins, such as grilled chicken or fish. Not only will these choices help you feel energized and refreshed, but they can also be a delicious addition to your meals. Don’t be afraid to also experiment with different herbs and spices to add flavor to your healthy spring recipes! With a little planning and creativity, it’s easy to make healthy choices a habit in your spring diet that works for you.

Spring Recipe Ideas

Spring Green Salad: Combine mixed greens, sliced radishes, thinly sliced asparagus, and snap peas. Top with crumbled feta cheese and a lemon vinaigrette dressing.
Asparagus and Mushroom Frittata: Sauté diced asparagus and mushrooms in olive oil until tender. Whisk together eggs, milk, and grated parmesan cheese. Pour the egg mixture over the vegetables and cook until set.
Roasted Carrots & Beets: Toss chopped carrots and beets in olive oil, salt, and pepper. Roast in the oven at 400°F for 25-30 minutes, or until tender.
Spinach and Strawberry Smoothie: Blend together fresh spinach, strawberries, banana, almond milk, and honey for a tasty and nutritious smoothie.
Grilled Artichokes: Cut artichokes in half and brush with olive oil. Grill for about 5-7 minutes per side until tender. Serve with a squeeze of lemon juice and a sprinkle of salt.
Minted Pea Soup: Sauté chopped onions, garlic, and thyme in olive oil until fragrant. Add frozen or fresh peas and chicken broth and bring to a boil. Let simmer for 5-10 minutes and blend until smooth. Add chopped fresh mint before serving.
Honey Roasted Rhubarb: Slice rhubarb into 1-inch pieces and toss with honey, cinnamon, and orange juice. Roast in the oven at 375°F for 15-20 minutes or until tender.

Working Spring Produce Into Your Routine

Eating fresh produce is essential for maintaining a healthy diet. But buying produce in season can be a challenge for some, especially if one is new to the habit. The good news is there are plenty of ways to find and store fresh produce for maximum nutritional value. Farmers’ markets are a great place to start as they offer a variety of seasonal produce that’s often locally sourced. When storing produce, it’s important to keep it in a cool, dry place to prevent rotting. Consider using reusable mesh bags to keep produce fresher for longer. Finally, if you find yourself with an abundance of fresh produce, consider canning or freezing it for later use. Not only will this help you save money, but it will also allow you to enjoy fresh produce all year round.

In a world where we have access to every type of fruit and vegetable year-round, it can be easy to forget the importance of eating seasonally. Not only is it better for the environment and supports local farmers, but there are also numerous health benefits to consider! Seasonal produce is often fresher and contains higher levels of vitamins and antioxidants. It can also vary in color and flavor, providing a wider range of nutrients. Additionally, eating in sync with the seasons can help support our body’s natural rhythms and boost our immune system.

Next time you head to the grocery store or visit a farmers market, consider choosing fruits and vegetables that are in season for optimal health benefits. Eating nutritious and delicious spring and vegetables can be a great addition to your already-existing spring health and wellness routine. Pair your healthy spring diet with some outdoor workouts and wellness tools like infrared saunas, halotherapy, and red light therapy for some whole-body health that will last you all year!

The Benefits of Meditation for Physical and Mental Health

Do you ever feel like you’re living on autopilot, rushing through the motions of your day-to-day without feeling present? It’s easy to get caught up in the busyness of life and forget to take care of ourselves. But creating a routine to connect with your body and mind may be easier than you think! Meditation has been proven to strengthen the mind-body connection and promote overall health and wellness when practiced daily.

You don’t have to dedicate endless hours of your day to soothe your body and cultivate mental clarity. In this blog post, we’ll teach you the many benefits meditation has on both the body and mind, and provide tips on how to create a ritual that fits seamlessly into your daily life.

The Physical Benefits of Meditation

Meditation is a powerful tool that can affect the body in numerous ways. Additionally, regular meditation has been shown to reduce inflammation throughout the body, which can lead to improved overall health and longevity. By lowering heart rate, improving sleep quality, and managing pain, meditation can help rejuvenate the body and alleviate symptoms of chronic conditions.

Lower Resting Heart Rate

Perhaps one of the most well-known benefits of meditation is its ability to lower the resting heart rate. This is significant because a lower heart rate is associated with a decreased risk of heart disease and stroke. Meditation has also been found to lower resting blood pressure levels, which is especially beneficial for those with high blood pressure.

Improved Sleep Quality

Research has shown that regular meditation can help regulate the sleep-wake cycle, leading to better overall sleep quality and more restful nights. Try a meditation before bed to calm your mind before sleeping. Whether if you choose a guided meditation or a 5-minute breathing exercise, it can help lead to a calmer mental state for sleep.

Pain Management

Meditation has also been found to be an effective tool for managing chronic pain, including conditions such as fibromyalgia, arthritis, and back pain. Meditation has also been found to be helpful for those suffering from headaches and irritable bowel syndrome (IBS). By calming the mind and relaxing the body, meditation can help alleviate tension and reduce symptoms associated with these conditions.

The Mental Benefits of Meditation

In addition to its physical benefits, meditation can also have a transformative effect on the brain. Studies have shown that it can help reduce stress, increase self-awareness, and even alleviate symptoms of anxiety and depression. It’s a great way to focus on the present moment and reduce negative emotions, while at the same time increasing imagination and creativity. With all of these advantages, it’s clear that meditation is a valuable asset for mental and emotional well-being.

Improved Cognitive Function

Meditation has been shown to improve cognitive abilities such as attention, memory, and learning. One study found that mindful meditation training alone improved cognitive control and working memory capacity in participants. Taking even a short break to meditate can help bring mental clarity and better brain function.

Emotional Regulation

Focused meditation can help you become more aware of your thoughts and emotions, and learn to regulate them more effectively. Studies provide proof that mindfulness practices like meditation can reduce symptoms of anxiety and depression, and increase feelings of well-being and happiness.

Reducing Stress

Meditation can help reduce the physiological and psychological effects of stress on the body, such as increased heart rate and blood pressure. But it can also help you gain a new perspective on stressful situations and open your mind to new solutions and possibilities. One study found that mindfulness-based stress reduction programs led to significant reductions in cortisol, the “stress hormone”.

Making Mindfulness a Habit

Making meditation into a daily ritual can provide a powerful anchor in anyone’s life. It can help you to feel grounded and present in the moment, allowing you to connect more deeply with yourself and the world around you. It can also help create a mind-body connection which in turn, can improve your relationship with yourself. The benefits of consistent meditation for both the body and mind are undeniable, but getting ourselves to practice routinely can be hard to commit to. This is why creating a ritual around the practice can help you stay focused and motivated, and once you practice enough, it will become a habit. Dedicating a specific place to meditate is a great way to do this.

Setting a Dedicated Space to Meditate

Dedicating a space in your home specifically for meditation is a good way to establish consistency in where you practice. Creating an association with practicing meditation and a space in your home, can serve as a reminder to set some time aside daily.

Now where in your home should this space be? This space will become a sacred space where you can get into deep thought with no distractions. The quieter, the better! For those reasons, saunas make an ideal setting for meditation. They help you focus on your breathing, connect with your body, and increase relaxation. A space that allows you to dim the lights and use something like aromatherapy, chromotherapy, or halotherapy can also help create a calming environment.

An infrared sauna is a great meditation space. The heat helps put your whole body in the immersive experience of meditation allowing you to enter an even more present state of mind, and it can also open up your airways allowing you to take deeper breaths and get more relaxation. The smaller space allows you to use other therapies for a comprehensive experience in your own little sanctuary. By combining the benefits of sauna use with the mental and physical benefits of meditation, you may experience a greater overall improvement in your health and a more peaceful state.

Take the first step in creating a healthy and mindful routine by incorporating the powerful benefits of regular sauna sessions and meditation practices into your daily life. Make the power of meditation and infrared saunas a part of your daily wellness routine, and watch your mental and physical health flourish.

Do a Healthy Seasonal Spring Detox to Spring Into Health

Spring is here! As the days warm up and the sun shines longer, it’s time for a seasonal change. Spring cleaning doesn’t just have to be about tidying up your house. Why not spring clean your body, too? Spring is an excellent time to jumpstart healthier habits with a seasonal detox. With detox tools like infrared saunas, a healthy diet, and exercise, you can get your body feeling its best in a safe and healthy way without extreme restrictions or store-bought cleanses that may be ineffective – or even dangerous.

A healthy detox plan and spring cleanse can have many benefits, including increased energy, improved digestion, and clearer skin. By eliminating toxins and giving your body a chance to rest and restore, you’ll be setting yourself up for a healthier year ahead. So why not make this spring the season of self-care and give your body the gift of a healthy cleanse? Start off the season with your body feeling refreshed using spring detox tools such an infrared sauna, certain produce, and exercise to have you feeling your best.

What are the Benefits of a Spring Detox?

Spring is in the air and what better way to welcome the season than with a healthy spring cleanse? Detoxification is the body’s process of cleansing the blood by removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymphatic system, and skin. Not only does detoxification support our bodies in eliminating toxins, but it also supports things such as optimal digestion, immune system function, and overall wellness. A spring detox can help the body’s natural cleansing process by:

Resting the organs
Stimulating the liver to drive toxins from the body
Promoting elimination through the intestines, kidneys, and skin
Improving circulation of the blood
Refueling the body with healthy nutrients

By following a healthy and balanced detox plan, you can boost your energy levels, reduce inflammation, and improve mental clarity. Plus, research suggests a seasonal cleanse can even support weight loss and improve skin health. So, go ahead and give your body the healthy reset it deserves, you’ll be feeling renewed energy and vitality in no time!

Have a Healthy Detox Cleanse in a Sauna

Spring is the perfect time to cleanse and rejuvenate your body, and an infrared sauna can be a great tool to kick off your detox journey. The heat and infrared light waves from the sauna penetrate deep into your skin and tissues, promoting increased circulation and sweating, which helps eliminate toxins from your body. According to research, using an infrared sauna regularly can help improve cardiovascular health, lower blood pressure, and even aid in weight loss – especially when paired with exercise. And let’s not forget the added benefits for your skin! The heat can help clean out your pores via sweat and leave you with a healthy glow perfect for spring.

On top of the infrared sauna health benefits of detoxification, you can help spring clean your mental health as well. The soothing warmth of the sauna can also help relieve stress, help improve mood, and promote relaxation – making it a perfect spot for meditation. So why not give yourself a little self-care this season and try out an infrared sauna session? Your body – and mind – will thank you.

Detox with Spring Workouts

Do you ever feel like your body needs a reset? Exercise and detoxing might just be the answer you’re looking for, especially as the spring weather is great for outdoor activities! By getting your sweat on, you’re helping your body eliminate toxins and boost your overall health. When we exercise, our bodies heat up, blood circulation improves, and we start to sweat, which are the body’s natural ways of detoxing. Our sweat glands help release toxins like lead and mercury, but also help to remove excess salt and other waste products. So not only is exercise great for keeping our bodies in shape, but it’s also a key player in detoxing and keeping us healthy.

Plus, the endorphins released during exercise can help reduce stress and boost your mood. And just like with infrared saunas, sweating helps unclog your pores, leaving you with clearer skin. It’s important to remember to drink plenty of water before, during, and after your workout to stay hydrated and aid in the detox process. Whether it’s hitting the gym, going for a run, or trying a yoga class, get your sweat on and let your body work its magic!

Enjoy a Spring Detox Diet

Feeling sluggish? Maybe it’s time to give your body a little love and detoxify naturally with food. By incorporating whole, natural foods into your diet, you can provide your body with the nutrients it needs to support healthy organ function and promote detoxification. Detoxing doesn’t have to mean depriving yourself of delicious food, downing questionable supplements, or picking up extreme detox fads. With a little bit of knowledge and incorporating whole, natural foods, you can provide your body with the nutrients it needs to support healthy organ function and promote detoxification.

Some ingredients can help your body better process toxins and allow it to absorb healthy nutrients, and springtime is a great time to add some fresh produce into your diet. Leafy greens like kale and spinach, antioxidant-packed berries, and fiber-rich beans and legumes can help support your liver, boost your immune system, and keep you feeling satisfied and energized. An easy, body-friendly spring detox plan is all about balance and moderation.

It’s Time to Spring Clean Your Health!

This spring, give your body the boost and healthy reset it deserves! A seasonal spring detox can help you kickstart your health journey by eliminating unnecessary toxins and strengthening your body’s natural defense mechanisms. With a combination of an infrared sauna, physical exercise, and nutrient-rich plant-based produce, you’ll be equipped with all the tools you need for a successful detox this spring. Additionally, science tells us that these practices also carry long-term benefits like improved cognitive function and better overall physical performance, meaning you’ll feel the effects of your healthy detox plan well into other seasons. It’s never too late to start living with greater health – so let’s get that healthy spring cleanse going!

11 Spring Health & Wellness Tips to Spring Clean Your Health

Spring has sprung and with it comes more daylight, nicer weather, and you guessed it – spring cleaning. Cleaning out your closet, scrubbing down your bathtub, and throwing out things you no longer need from your garage can give us the peace of mind to take on the rest of the year. But just like your home may need some extra TLC, it’s essential to keep our health and well-being top of mind as well. Spring is a great time to reevaluate the goals we set at the beginning of the year and create a plan for how we want the rest of our year to look.

Just like we organize and declutter our physical space, we can do the same for our minds. As we transition from winter to spring, there are some crucial but simple changes you can make to refresh your wellness routines. Keep reading to learn ways you can pay some extra attention to your health and set yourself up for a fresh start in the new season and beyond.

Check-in With Your New Year’s Resolutions

Remember those goals you set at the beginning of the year? This is a great time to reflect on them and take note of your progress. If you are not close to where you want to be by this time of the year, strategize a new plan. Maybe the goal was unrealistic or maybe you didn’t outline simple steps to work toward it. Whatever your wellness, fitness, or health goals are this 2023, keep them top of mind this spring as we move closer to the halfway mark of this year.

Make Wellness a Routine

When something becomes part of your routine, it becomes a lifestyle and eventually who you are. Consider the goals you set for this year and how you will reach them on a daily basis. If you are looking to get more active, make a routine of going on a walk every day before breakfast. Even if it is just 15 minutes a day, if you can commit to that you can eventually increase the amount of time. The goal is that you fit it into your schedule and actually do it.

Think of ways you can implement wellness and your health goals into your day-to-day life.

Reset Your Sleep Patterns

Having a consistent sleep schedule is vital for life. Getting 7-9 hours of sleep a night is ideal for adults. If you are not getting sufficient sleep, you may already know it can negatively affect your health in a number of ways. Plenty of sleep should be an important part of any wellness regimen.

Move More, Sit Less

This warm weather season, make an effort to get outside and off the couch! There is so much to enjoy while nature is flourishing and the weather is nice out. Try to make plans to do active activities outside like gardening, swimming, biking, running, walking, or even playing sports. You can even invite friends and family to join in the fun and enjoy an active spring outside.

Care for Your Skin…Care

A new season calls for a reset in how we care for our skin. Remember to protect your skin from the sun by applying SPF and reapplying during the day or after exposure to water. As the weather changes, our skin’s needs change so remember to moisturize and exfoliate to protect and purify your skin. Rashes and eczema may be more prevalent during this time of year so make sure you are treating these concerns and seeking out the right products. Our skin is the largest organ in our body, therefore taking care of it and protecting the skin barrier is essential to a healthy body. Using red light therapy and halotherapy can help keep your skin feeling fresh and rejuvenated.

Spring Clean Your Mind, Space, and Schedule

A cluttered physical or physiological space can affect your overall well-being. A study found that people who live among clutter have heightened levels of cortisol, the hormone associated with chronic stress. A great way to care for your mental health is to revisit your schedule. A cluttered schedule can make daily routines more stressful than they may need to be. Ask yourself “Am I taking too much on?” “Am I spending time on what I really care about?” “Am I prioritizing time for myself?” Letting go of what is not serving you will free up your time, space, and energy. Think of ways you can find more time to care for yourself and your health in this new season.

Monitor Seasonal Allergies

Allergies are part of life year-round, but with changing weather, flowering plants producing pollen, and new critters arising, they are top of mind during the spring. Make sure you are managing your allergies this spring by taking antihistamines when needed, switching to hypoallergenic bedding, and/or making plans to stay away from allergens when possible. Here are more ways to manage allergies this spring season:

Clean, dust and vacuum your home regularly
Check daily pollen count reports
Keep windows closed so pollen and dust stay out
Avoid triggers you are aware of
Try an immune-boosting diet
Leave your shoes at the door
Wash your hair after going outside
Wash clothes and bedding often
Check air filters
Avoid taking pets outside or clean their paws when coming back inside your home

Strengthen Your Immune System

When the weather changes we’re all more prone to sickness and infections. This is why being prepared and taking preventative measures is most important during this time of year. There are many ways to boost your immune system but one way to do so naturally is by using saunas regularly.

Sauna use is known for having many amazing benefits to your health and well-being, including boosting the immune system. Through increasing the production of white blood cells, improving circulation, releasing impurities, and increasing cellular regenerations, including an infrared sauna in your wellness routine can kickstart your immune system for the changing weather season. Their relaxing nature will also help relax your body and mind. Spring brings many things but sickness doesn’t have to be one of them when you use a sauna.

Eat Seasonal Produce

Fill your plate with fresh, in-season fruits and vegetables and soak up all their nutrients. Purchasing seasonal produce can ensure you get the most nutritional value out of your food! Not to mention seasonal foods tend to be riper and tastier. Studies show fruits and vegetables that are allowed to ripen naturally contain more nutrients.

Hydrate Wisely

Though delicious and refreshing, juice, soda, and other sugary drinks don’t substitute water and won’t actually keep you hydrated. Choose your drinks wisely and try to drink more water this new season. Investing in an easy-to-carry water bottle may help keep you accountable. Making it a habit to always carry a water bottle with you will make it more likely you actually drink more water. Staying hydrated has so many benefits for overall health.

Get Your Yearly Check-Up Scheduled

If you haven’t paid your doctor a visit yet this year, this is a great time to do so or get it scheduled. Yearly checkups and lab tests are parts of staying on top of our health game and preventing future health risks. You can even bring up your health and wellness goals with your doctor. They may share tips or resources that can help you during your journey.

Those are some of our top tips for spring cleaning your health this season! Whether you are ready to change your sleep patterns or include sauna use in your wellness plan, we hope this list gives you some ideas on how you can better prepare for the season. To get your sweat on this spring and soak in all of the benefits of sauna use, find the latest Clearlight infrared sauna models for your home.

The Healing Benefits of Infrared Amethyst Mats

Are you looking for a natural and effective way to relieve stress and pain? Experience the healing power of nature with an infrared amethyst mat. For centuries, this stunning gemstone has been used to promote physical and spiritual well-being. Now, amethyst biomats are growing in popularity among the wellness industry for their ability to harness the therapeutic qualities of amethyst crystals.

In this blog, we’ll take a closer look at what infrared amethyst mats are, why they work, and some of the countless healing benefits they offer. Whether you’re dealing with chronic pain, stress, or just looking for a way to relax, an infrared amethyst mat may be just what you’ve been looking for. Discover the incredible curative abilities of amethyst and why their restorative properties take any regular yoga mat to the next wellness level!

More Than Just a Normal Yoga Mat

Unlike any normal yoga mat, amethysts infrared mats are specially designed to promote a number of therapeutic benefits. While regular yoga mats only provide cushioning and support during yoga or stretching, these mats incorporate the restorative capabilities of crystals and infrared heat to deliver specific effects.

Infrared amethyst mats are padded mats filled with pockets of amethyst crystals and infrared light heaters. Together, these two therapies work in conjunction to produce a soothing and deeply penetrating therapy. Utilizing the mineral component and heat, amethyst biomats are able to offer a range of health benefits, from pain relief to relaxation.

As the mat is turned on, the amethyst crystal stones heat up, releasing negative ions. The importance of negative ions for cellular function has been well recognized in the health space for decades. In 1991, two researchers won the Nobel Prize for a study that identified the negative ion’s involvement in purifying the blood. The crystal itself also has the ability to produce small, detectable magnetic fields. While exposure to high levels of magnetic fields can be dangerous, these naturally-occurring lower-power fields provide all the benefits of Pulsed Electromagnetic Field (PEMF) technology.

Meanwhile, the mat’s infrared light waves also penetrate through the body, providing all of the benefits of infrared therapy and PEMF therapy in one tool.

What is PEMF Therapy?

Pulsed Electromagnetic Field Therapy helps boost your body’s cellular function and improve your physical and mental health by using magnetic energy to essentially help “recharge” cells. PEMF therapy is completely safe and has been found to stimulate healing of nerves and muscles. PEMF involves the use of low-frequency electromagnetic fields to help stimulate cells and tissue regeneration in the body. This has countless potential benefits for overall wellness and health, including better circulation and cell regeneration, and reduced inflammation and pain.

Why Amethyst?

Amethyst is a semi-precious gemstone that up until the 18th century had been considered as valuable as diamond and sapphire gems. Now, amethyst is better known for its incredible revitalizing properties. Spectral analysis has shown that amethyst crystals contain manganese, a mineral that is present in the human body in small amounts. This mineral is beneficial for a good and healthy life. Increased exposure to the mineral in a controlled way can improve important biological functions in the body.

The Healing Power of Amethyst

Could this healing technology-powered mat be the key to relieving chronic health concerns? While amethyst and PEMF therapy alone are not treatments for illness or chronic conditions, they can be a helpful addition to your health and wellness routine for a more comprehensive experience. Below are some of the top amethyst and PEMF mat benefits you may experience from regular use.

Detoxification

Data has shown infrared light has a detoxifying effect in your system. By releasing unwanted toxins, the body is left rejuvenated and strengthened.

Cell Regeneration

PEMF technology is known to support healthy cell growth. By increasing energy levels in the body, cells are stimulated to regenerate naturally.

Better Sleep

The gentle heat emitted by amethyst crystals, especially when paired with infrared therapy, is known to potentially improve sleep patterns. They can help provide a sense of calm for the body and mind.

Blood Circulation

As the heat from the infrared rays increases body temperature, blood vessels expand and blood circulation improves. This can also help kick start your immune system and strengthen your body.

Along with these health benefits, amethyst PEMF mats have many more benefits, especially relating to chronic pain. The combination of far infrared light and PEMF can yield the following improvements for the body:

Muscle pain relief
Joint pain and stiffness relief
Arthritis pain reduction
Inflammation reduction
Increased energy
Back pain relief
Immune system boost
Faster injury recovery

Activities to Do on an Infrared Amethyst Mat

Whether you’re ready to purchase your first infrared amethyst mat or recently acquired one, you may be wondering how to incorporate it into your daily routine. Infrared amethyst mats are such a versatile relaxation and healing tool, you can do almost any wellness activity you already take part in on your mat. Here are some activities to get you started that will help you reap the full benefits of this cutting-edge technology.

Yoga

Practicing yoga on an amethyst mat can further deepen a relaxed state and promote greater flexibility. Many people also practice hot yoga on their amethyst mats by raising the heat and creating a warm space. Your joints and muscles will be more relaxed with exposure to heat.

Meditation

Sitting or laying down on an infrared amethyst mat during meditation can maximize your potential for relaxation. Many feel that it enhances their meditative practice and reduces their stress levels quicker.

Post-Workout

Lying on an amethyst mat post-workout is great to relieve sore muscles and promotes quicker recovery. It’s an easy tool to use during your cooldown session for a time to rest and recover.

Therapies

Amethyst mats can fit right into other therapeutic settings as well. Many chiropractic offices and physical therapy clinics offer this service as the mats are great at helping alleviate pain after a session.

Sleep

Those who struggle to fall asleep or stay asleep find great benefits in their sleep patterns from napping on amethyst mats. Since the warm nature of the mat invites a relaxing sensation, many find it aids their ability to relax their body and fall asleep. Note that it is not recommended to sleep on an amethyst mat for a prolonged period of time when the heat setting is on high. Limit higher temperature settings for quick naps or other activities.

Now that you have a better idea of amethyst crystals and PEMF therapy benefits, consider adding an infrared amethyst mat to your wellness rituals! If you’re ready to indulge in a whole-body wellness experience that maximizes your healing potential, look no further than the powerful combined therapy of this precious crystal and infrared technology.

9 Essential Performance & Recovery Tools for Athletes

Athletes are all about maximizing performance, and sometimes it takes some extra tools to help properly train and recover. Proper recovery is highly important when you are active, both for keeping your body safe and for improving your body’s ability to properly perform. If you are looking to add some tools to your workout routine, there are a number of recovery tools for athletes that you can enjoy at home or pack easily in your gym bag. From infrared saunas to compression massagers, see the best equipment to help you naturally enhance your performance as an athlete.

Infrared Sauna

One of the best tools for athletes is an infrared sauna. When a daily 20-minute session brings health benefits like reduced stress, detoxification, weight loss, and pain relief, infrared sauna use is an easy and effective way to improve your health. On top of the regular health benefits, infrared saunas are great workout recovery tools as they help 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.

There are many different ways to enjoy infrared therapy at home, whether you want a personal 1-person sauna, a 5-person sauna for practicing hot yoga, or even a sauna dome that can make your sauna sessions a little more portable. You can also boost your infrared experience with enhancements such as red light therapy to create the ultimate home sanctuary for your health and wellness.

Red Light Tower

Red light therapy, or RLT, is a technique used to help promote healthy cell growth and regeneration through mitochondrial respiration. Today’s practice of red light therapy can be used as an aid for athletes seeking recovery and improved performance. Improved mitochondrial performance allows for less muscle fatigue and stronger, healthier tissue. When paired with infrared technology, these therapies help improve circulation, oxygenation, cellular repair, and cellular reproduction to assist in quicker recovery and better performance.

There are many ways to utilize this therapy by simply placing red light technology near your body, from light towers to handheld devices and face masks. Red light therapy units can be conveniently placed where you need it, from free-standing units to mounted units in your infrared sauna. Because of their versatility, they are some of the top health devices for the home.

Infrared Amethyst Mat

Muscle pain relief, reduced inflammation, increased energy, improved cell health, back pain relief, and faster injury recovery are just a few of the health benefits found in using an amethyst mat with infrared and PEMF (pulsed electromagnetic field) therapy. Amethyst has the ability to produce small magnetic fields, which can help boost the body’s performance through improved blood circulation and cell regeneration. Adding a session on an amethyst after a workout may help your body recover quicker, helping athletes improve their performance.

Massage Gun

For something compact that packs a punch, massage guns have changed the athlete recovery game. Deep muscle work can help speed up recovery and give back range of motion for muscles that are too tight. They also help improve blood circulation to reduce soreness. You can pair a massage gun treatment with products like CBD salves to relieve tension even more. Athletes use these tools to help with warming up, treating cramps before a game, and soothing soreness after a workout. Even better, they fit right in your gym bag!

Inversion Table

Sometimes, being active can have side effects like back pain and injuries. Using an inversion table as part of your athlete recovery routine can help alleviate back tension and pain, making it easier to have the range of motion you need. Inversion tables hold you upside-down, helping your spine elongate and remove pressure from your nerves, offering a beneficial stretch that can also help with resetting back alignment. Many professional athletes use these tables before strength training and during workout cooldown.

Compression Device

Compression devices are some of the best recovery equipment for athletes. These devices use compression to help squeeze their muscles and relieve soreness. By using air to contract and pulse, compression helps increase circulation and reduce lactic acid buildup that typically causes fatigue and decreases mobility. You can find these devices for different parts of your body, including legs, arms, and feet. Use these devices after working out to help speed up your recovery time, especially after tough workouts.

Sleep Technology

Sleep is an incredibly important factor in athletic performance, as it is when your body really gets to recover. Sleep sensors can help you analyze your sleep to identify any potential problem areas and work toward getting the high-quality sleep your body needs. There are different methods to track your sleep, from wearable technology to sensors that go directly in your bed. Many offer features such as heart rate, snoring, temperature, and blood oxygen data tracking to help pinpoint what changes you can make to turn your bedroom into a recovery sanctuary.

TENS Unit

Transcutaneous electrical nerve stimulation, or TENS, units are a great tool for athletes suffering from stiff or sore muscles. These devices can be found in medical offices or physical therapy settings, but are now available for use at home. TENS units use electrical pulses to stimulate muscles, which helps soothe sore muscles after a workout when something like foam rolling just isn’t doing the trick. Personal TENS units can be taken almost anywhere due to their small size, making them perfect for your gym bag or even your bedside table for some muscle work before bed.

Fitness Tracker

Fitness trackers are made for everyone, from avid athletes who want to track training progress to someone starting their fitness journey. Wearable fitness brands like FitBit, Garmin, and Apple offer robust insights into your health and a plethora of features to help you stay on track. You can set reminders to get up and move, track exercise times, monitor heart rate, check blood oxygen levels, record GPS route and distance, and more with just a simple wristwatch and app that can give you some great data to help you improve your training and performance.

To help improve your physical fitness and performance, investing in recovery equipment for athletes can help you achieve your goals safely and more efficiently. On top of using these tools, always remember to hydrate and avoid pushing yourself past your limits! Taking the time to properly recover and rest will ensure your body stays in its best shape, whether you’re working out at the gym or about to play a big game.

Should You Use a Sauna Every Day? How Often to Use a Sauna

Everyone from celebrities and pro athletes to mothers of 3 are seeking refuge in the benefits of infrared saunas. And with good reason. By simply sitting in a hot room for about 10 minutes, saunas can provide incredible health benefits with regular use. With pollution increasing in our city’s atmospheres and the stress of our hectic lifestyle, there are many reasons why to turn to the relaxing and detoxifying uses of infrared saunas.

One of the great things about infrared saunas is that they can easily be incorporated into your regular health regimen. But should you use one every day? And for how long? Learn more about how often it is safe to use an infrared sauna, and why you should implement it into your wellness routine.

Why Infrared Saunas?

People love infrared saunas for relaxation, but did you know that you can unwind while improving your overall health and wellness? Here are some of the many health benefits infrared saunas are known for:

Boost Your Immune System

Infrared saunas raise your core body temperature into a sort of “artificial” fever, which may help enhance your immune system as it alerts the body’s immune response and triggers your mechanism to naturally strengthen. This response combined with improved elimination of toxins through intense sweating strengthens your body overall and helps you fight off potential threats such as diseases. Time in infrared saunas can raise your body temperature from 1 to up to 3 degrees, helping your body naturally build a stronger immune system.

Improve Heart Function

Train your cardiovascular system while you sit back and relax! As your body begins to sweat, your heart works harder to pump blood, boosting circulation. The entire cardiovascular system is actively training during a session of infrared sauna, increasing the person’s heart rate. Studies have shown, the frequent use of saunas improves heart function in people with heart failure. A journal by the American Medical Association also suggests regular use of sauna shares similar benefits on the cardiovascular system as running. Frequent sauna bathing can even help reduce your risk of stroke.

Maintain a Healthy Weight

Sauna bathing is popularly known for supporting weight loss and maintaining a healthy weight. Through increasing sweat production, heart rate, and circulation, your body’s metabolism is active and primed to burn more calories over time. While it isn’t going to be a quick weight loss solution, using an infrared sauna for 30 minutes may help you burn an additional 45 calories, which can add up easily with regular sauna use. Infrared saunas also help promote reduced stress, better sleep, detoxification, and better lipid regulation for improved metabolism.

Detoxify Your Whole System

It’s important to detoxify your body of built-up toxins. Consistent infrared sauna use is an effective way to shed accumulated toxic chemicals and heavy metals (such as lead and mercury) through sweating. The liver and kidneys then take over removing this toxic waste to leave the body purified and clean. In turn, this boosts and stimulates the entire metabolism. This detoxification can also help your body recover during sickness, hangovers, or even help with the process of quitting smoking.

Relax Your Body

Probably one of the most known and obvious benefits of saunas is their relaxing nature. Sitting in a hot room with a bathrobe after a long, stressful day is one of the best ways to unwind and relax your whole body. On top of that, infrared saunas can help improve sleep and reduce blood pressure. The daily ritual of sauna use can be implemented into any self-care routine. It’s the perfect excuse to have “me time” to meditate, breathe, and recenter yourself. You can also add sound therapy, chromotherapy, and aromatherapy to add extra touches of relaxation.

Relieve Pain

Saunas are an optimal way to relax muscle tissue and relieve pain. The increase in blood flow aids in post-exercise muscle recovery and eases joint stiffness providing a greater range of motion and improved flexibility. Far infrared sauna heat increases the thermal energy of your muscles which may also relieve tension. Sauna use could also provide temporary arthritis relief. Regular sauna use can help ease aches and pains from the day and provide relief from long-term conditions.

Improve Your Skin’s Appearance

It’s true, people do look like they are glowing from the inside out after a sauna sesh. Due to the increased localized blood circulation of infrared light therapy, saunas can be an effective way to temporarily reduce the appearance of cellulite. Sauna use also opens clogged pores allowing impurities to exit the body, while dead skin cells shed off. You can also pair your sauna session with red light therapy to help with skin conditions and minor wound healing, and salt therapy to help with relief for rashes and dry skin.

Is it Safe to Use Saunas Every Day?

Whether it’s at the end of a workout, a spa treatment, a massage, or just after a tiring day, time in the sauna can be a part of anyone’s regular health routine. Aside from it being a pleasantly soothing experience every visit, all of the health and wellness benefits that saunas provide have longer-lasting effects when used regularly. But should you use one every day? The answer is, if you can, yes!

To achieve optimal use of a sauna, you should use it at least once a week, but the more often you use it, the more improvements you will experience. Studies show it is perfectly safe to use saunas every day, just being mindful to stay hydrated during your sessions. Though daily sauna use is not harmful, prolonged single sauna sessions can increase the risk of dehydration.

How Long Should You Stay in the Sauna?

It is easy to know how much time in the sauna is too much time. Just stay in for as long as it feels good. Once your body starts feeling hot enough, that’s a good time to walk out. Expert sauna bathers agree, starting small is best when it comes to time in the sauna. Follow these tips if you need time guidelines:

Beginners should start out spending no more than 5 to 10 minutes at a time.
After a few sessions, you can try to stay in the sauna for about 15 minutes.
At maximum do not exceed more than 20 minutes in one session

Using saunas consistently and for a longer period of time is associated with a number of health benefits, including reduced stress, better sleep, healthy weight management, improved appearance of skin, and even long-term health benefits such as reduced risk of cardiovascular disease, enhanced immune system, and relief from chronic pain. Because of these benefits, incorporating sauna sessions into your everyday healthcare routine is a great way to live a healthy life and feel the future benefits!

Healthy Lifestyle Changes to Help Reduce Blood Pressure

Nearly half of adults in the United States have hypertension or high blood pressure. This is why taking control of your health through everyday choices is so important. As February marks American Heart Month, learn more about how to reduce high blood pressure naturally. With these healthy lifestyle changes, you can make a difference in your quality of life and help reduce your chances of illness. In this blog,

we will discuss simple tweaks, everything from exercises to infrared sauna use. You may be surprised to learn that these easy changes can last you a lifetime!

American Heart Month

February is a time for people across the country and beyond to come together to create awareness about cardiovascular disease prevention. American Heart Month is a necessary time to shine a light on heart health as hypertension is one of the risk factors for stroke and heart disease, both being two of the leading causes of death in the country. Understanding risk factors for heart disease can help us live a more heart-healthy life.

There is a lot of work to be done across all age groups, not just among older adults. Taking steps to prevent high blood pressure can be done at any age to help keep up with heart health and reduce the chances of heart disease down the road.

What Causes High Blood Pressure?

Before learning about the causes of high blood pressure, you may be wondering what blood pressure is. Blood pressure is the pressure with which circulating blood pushes against the walls of your blood vessels. It is normal for blood pressure to rise and fall throughout the day based on your physical activities.

High blood pressure is when the level of pressure is consistently higher than normal. A normal blood pressure is considered 120/80, while elevated levels are when your systolic blood pressure is between 120-129 and your diastolic pressure is less than 80. High blood pressure can increase your risk for other health conditions, especially those related to the heart.

High blood pressure can be caused by many different factors and usually develops over time. Unhealthy lifestyle choices such as smoking and lack of physical activity can exacerbate the condition. Other health issues such as obesity and diabetes can also impact your blood pressure. Pregnant women can experience high blood pressure postpartum too.

High Blood Pressure Symptoms

Myth: Nervousness, shortness of breath, nosebleeds, sweating, headaches, and facial flushing are symptoms of high blood pressure.

FACT: High blood pressure is a “silent killer” and largely has no symptoms.

If you are looking for a list of high blood pressure symptoms, you won’t find it here (or anywhere for that matter), as high blood pressure usually has no warning signs or symptoms. Most people with high blood pressure, even those receiving dangerously high blood pressure readings, are symptomless. Many can have high blood pressure for years without any symptoms. Regularly monitoring your blood pressure is the only way to know for certain if you have high blood pressure. With the support of your healthcare team, you can take steps to control your blood pressure if it measures too high.

You can measure your blood pressure:

At your primary care doctor’s office.
At most pharmacies.
At home by purchasing a home blood pressure monitor.

How to Reduce Blood Pressure Naturally

According to the CDC, nearly 116 million adults in the United States take medication for hypertension, which can become incredibly costly. Country-wide high blood pressure costs amount to $131 billion each year, but there are natural ways to improve your health daily and reduce your chances of having hypertension.

By managing or preventing health conditions you may already have and by making healthy choices, you can help keep your blood pressure in a healthy range. While you should always speak to your doctor to find the best health options for you, below are some examples of natural lifestyle changes that may help lower blood pressure.

Keep a Healthy Weight

Being overweight or obese can exponentially increase your risk for health issues, including high blood pressure. Work with your healthcare provider to come up with a plan to lose or maintain a healthy weight, which may include practices such as exercise, diet, sleep, hormone balancing, or other lifestyle changes.

Live a Physically Active Life

Physical activity is one of the best lifestyle changes you can make to improve your health because it can help you maintain a healthy weight AND lower your blood pressure. Getting regular moderate-intensity physical activity most days of the week for at least 30 minutes is recommended for all adults.

Maintain a Healthy, Balanced Diet

A great way to avoid high blood pressure and its complications is through your diet. The DASH diet (Dietary Approaches to Stop Hypertension) is a flexible and heart-conscious dietary plan that has been a proven record of helping people lower their blood pressure. The diet includes:

Eating fruits and vegetables
Limiting foods with saturated fats and including more fat-free or low-fat options
Limiting sweets
Reducing sodium/salt intake

Talk to your doctor about what dietary changes you can take to take control of your blood pressure.

Quit Smoking

Smoking is proven to raise your blood pressure and put you at risk for stroke or heart attack. Quitting smoking is a great way to care for your overall health. Speak to your physician about ways they can support you during this journey. If you do not smoke, do not start, as once you do it is harder to quit.

Limit Your Alcohol Consumption

Drinking alcohol is also proven to raise blood pressure. Limiting your consumption, or not drinking alcohol at all, will help you live a healthy life. If you do drink, the CDC recommends men should not have more than 2 alcoholic drinks a day, and women should not exceed 1 drink per day.

Use an Infrared Sauna

You may be wondering, how is an infrared sauna good for high blood pressure? Recent studies have shown that consistent infrared sauna use may help reduce blood pressure levels and help decrease risk factors for cardiovascular disease by strengthening the cardiovascular system, improving blood circulation, increasing resting heart rate, reducing both physical and mental stress, and helping maintain a healthy weight.

Try Chromotherapy

Chromotherapy, or color light therapy, can be a helpful tool in reducing stress, which in turn can help reduce blood pressure. Many infrared saunas come equipped with chromotherapy lights, which allow you to feel the heart health benefits of infrared heat on top of the calming effects of certain colors. Blue, purple, and green have been known to help reduce stress and improve mood.

Manage Other Health Conditions

When looking to reduce your risk for high blood pressure, managing other health conditions you may already have should be one of the first steps. Controlling pre-existing health issues, such as diabetes, can help you focus on other areas of your health.

People with high blood pressure can lower their blood pressure to a healthy range by making a few simple lifestyle changes. Understanding what positive lifestyle changes you can make can keep you away from the risk of more serious heart issues such as heart disease and stroke. Speak with your doctor for the best course of action for your health, and with a few daily choice changes, you can take control of your health for a lifetime.