It’s an unfortunate truth – pollution is a part of our lives, and it has negative impacts on our health. With such sprawling cities and new developments across the world, pollutants are all around us from the food we eat to the air we breathe. While land, water, and air pollution might all be fully unavoidable, there are still things you can do to help reduce the effects of pollution on human health. Read on to learn how pollution affects your body and ways you can help avoid the effects for a healthier life.

 

 

What is Pollution?

 

Simply put, pollution is the presence of harmful contaminants in the environment. It can be found almost all across the globe, with air, land, and water all having pollutants present. Land pollution includes household garbage (mostly paper, food, lawn clippings, and plastic) and commercial/industrial waste. Water pollution is created when foreign substances are introduced to the water, including chemicals, sewage, pesticides and fertilizers from agricultural runoff, and metals like lead or mercury. Air pollution is the most common form of pollution that we face, with 9 out of 10 people breathing air high in pollutants as of 2018, made up of pollutants like small particles from burning fuel, exhaust, sulfur dioxide, carbon monoxide, carbon dioxide, nitrogen oxides and chemical vapors.

Much of the pollution today comes from modern-day industry and habits, though there are still lingering pollutants from the past – proving just how long pollution can affect our bodies and environment. For example, persistent organic pollutants, sometimes known as “forever chemicals” or POPs, are resistant to environmental degradation, meaning POPs from World War II are still present. While environmental protections are slowly being put in place to reduce this pollution, it is still a persistent issue.

These harmful pollutants make their way into our daily lives with the things we eat, air we breathe, and water we drink. In turn, our bodies are prone to retaining these toxins, which can lead to health issues with prolonged exposure. The effects of pollution on health can gradually build up over time, so it is important to take the appropriate precautions to lessen the effects.

 

 

Health Risks of Pollution

 

Pollution is an unfortunate aspect of our lives, and the effects of pollution on human health can range from mild to severe depending on exposure. Those in higher-polluted areas such as industrial areas and cities may feel symptoms more than those with less exposure to pollutants. Land and water pollution, while not as prevalent as air pollution, can introduce chemicals, parasites, bacteria, and pesticides to your body, leaving you with ailments such as gastroenteritis, headaches, fatigue, and cardiovascular illness. In the more prevalent air pollution, health risks can range from a number of items, such as:

• Cancer
• Cardiovascular Disease
• Fatigue
• Headache
• Nausea
• Respiratory Illness
• Skin Irritation

 

 

How to Decrease Effects of Pollution on Health

 

Reduced Exposure

As mentioned earlier, the more exposure you have to pollutants, the more harm they can do to your health. The first step in decreasing the effects of pollution is by decreasing your exposure. For land and water pollutants, wash your produce thoroughly, cook meat to safe temperatures, and use a water filter. To avoid air pollutants, check your area’s air quality every day. On days with worse ratings, try to minimize your time outdoors. Reducing time spent in traffic, in large cities, and near industrial areas can also help reduce exposure.

 

Filters & Air Purifiers

While you don’t have much control over the pollution outside of your home, you can certainly take steps to reduce the pollutants inside of your home. Invest in some filters for your water sources and home ventilation and be sure to routinely check them for replacement when they get dirty – especially if you are using the vents more frequently for A/C or heat. On top of filters, air purifiers are great additions to any home to reduce impurities you breathe in, especially in high-use areas like living rooms or bedrooms.

 

Exercise

Working out has many benefits for your health, and it can be especially beneficial in helping protect your body from the effects of pollution on health. The benefits of exercise include two big things for battling pollutants: detoxification and lung health. Exercising helps your body detoxify through sweat, and breathing through a workout helps keep your lungs strong to help combat any air pollutants. A healthy and strong body overall is also better equipped to fend off the negative side effects of pollution.

 

Infrared Sauna Use

Since our own fat tissue serves as a storage reservoir for toxins, and since they remain with us for several months and up to decades, mobilizing and eliminating these toxins from our bodies may help support our health. One way that may prove beneficial in helping remove these toxins from the body is through sauna-induced sweating. Numerous clinical studies have shown that infrared sauna use is a helpful tool in removing many toxins through sweat, including heavy metals, pesticides, and more, making it a great tool in helping reduce pollution effects.

 

 

Halotherapy

Salt therapy, also known as halotherapy, is a practice that has been used for years to help treat a number of ailments. One of the most popular forms of halotherapy involves inhaling particles of microsalt produced by a halotherapy generator that aerosolizes salt into the air. Studies have shown that this treatment is beneficial in seeing improvements for those facing respiratory conditions – something often caused by air pollution. You can double up on detox and lung health benefits by adding salt therapy into your infrared sauna sessions.

 

Diet

As long as you’re washing your food and avoiding land pollutants, your diet plays a role in protecting your body from pollution. Having the right vitamins and minerals in your body can help build up your immune system and help protect your body from toxins. Look for foods rich in antioxidants like blueberries, cruciferous veggies like broccoli, and anti-inflammatory ingredients like turmeric. A healthy diet will set you up to be better prepared to process and eliminate toxins your body may accumulate from pollution exposure.

 

Hydration

Last but not least, hydration is a key tool in helping protect your body from pollutants. Not only does it keep us refreshed to stay active and healthy, but it’s also one of the main ways to detoxify your body. Without proper hydration, your body would not be able to expel toxins through sweat, urine, or other processes. Be sure to drink plenty of water to assist the liver in detoxifying and to help keep pollutants from sticking around in the body longer than they need to.

 

Pollution is something we will have to live with the rest of our lives, so it is important to take steps to protect our bodies from the adverse effects of pollutants whenever we can. Living a healthy life with exercise, hydration, and a good diet is always key to help protect yourself from harmful elements, and taking the extra precautions of detoxifying, using halotherapy, and managing your exposure can help take your health to the next level.

We always highlight the importance of drinking water before and after your sauna sessions to avoid dehydration and help the detoxifying process, but what are some other reasons to stay hydrated? From improved brain performance to weight loss, read on to learn more about why proper hydration is important for your overall health and find tips for staying hydrated every day.

 

How Much Water Should You Drink?

 

Before getting started with the benefits of hydration for health, it’s important to know how much water you should aim to drink. You’ve probably heard the general guideline to drink eight 8oz glasses of water a day. However, how much water you need depends on many factors and varies from person to person. The general recommendation for adults is about 11.5 cups (92oz) a day for women and 15.5 cups (124oz) a day for men.

For a more personalized amount, you should aim to drink between half an ounce and an ounce of water for each pound you weigh every day. For example, if you weigh 180 pounds, you should aim to drink between 90-180 ounces of water a day. While you should aim to drink at least one ounce of water per pound of body weight, that amount may increase based on a number of factors. Aside from weight, how much water you need also depends on your activity levels, climate/temperature/season, diet, medical conditions, and overall health.

If you are not drinking enough water, you run the risk of dehydration. Common symptoms of dehydration to look out for include little or no urine, urine that is darker than usual, dry mouth, sleepiness or fatigue, extreme thirst, headache, confusion, dizziness, lightheadedness, and muscle cramps.

 

 

The Importance of Staying Hydrated

 

Better Temperature Regulation

When you’re dehydrated, your body stores more heat and lowers your ability to tolerate hot temperatures. Drinking plenty of water helps you produce sweat when you’re overheated during activity, which cools your body down. This cooling mechanism is critical in preventing heat stroke and other potentially deadly heat-related conditions.

 

Boosted Brain Performance

Even mild dehydration can affect memory, mood, concentration, and reaction time. Staying hydrated can have a positive effect on cognition, help stabilize emotions, and even help lessen feelings of anxiety. If you are feeling a bit foggy-minded or needing a mood boost, sticking to a hydration routine can help.

 

Decreased Joint Pain

The cartilage in our joints contains approximately 80% water, so being dehydrated can have a direct affect on joint pain. Staying hydrated helps your joints stay well-lubricated, which helps reduce friction by creating more of a padding between the bones. Less friction means smoother-moving joints and fewer aches and pains.

 

 

Detoxification

Water intake supports your body’s natural ability to detoxify harmful substances and waste through processes such as perspiration and urination. Without sufficient levels of hydration, your body cannot efficiently remove these toxins, which can affect overall health. Water is important both during a detox and after to replenish fluids.

 

Enhanced Digestion

Your body needs water in order to digest food properly. Without enough water, you may experience irregular bowel movements, gas, bloating, heartburn, and other discomforts that can affect your quality of life. Upping your fluid intake can help get things moving as it aids in breaking down soluble fiber to keep your digestion process on track.

 

Kidney Stone Prevention

Kidney stones are clumps of mineral crystals that form in the urinary tract. Consuming adequate amounts of water each day can help dilute this concentration of minerals and reduce the chances of kidney stones. Water also helps flush harmful bacteria from your bladder and can aid in preventing urinary tract infections (UTIs).

 

 

More Energy

Dehydration can slow down blood circulation and affect the flow of oxygen to your brain. A lack of fluids can also cause your heart to work harder to pump oxygen throughout your body. All of that expended energy can make you feel tired, sluggish, and less motivated. By staying hydrated, your body can perform at peak physical performance.

 

Reduced Headaches

Even mild fluid loss can cause the brain to contract away from the skull, leading to headaches and migraines in some individuals. Being consistently well-hydrated may help keep head pain in check, and can either help prevent future headaches or aid in reducing current headache pain – including hangover headaches.

 

Weight Loss & Management

Drinking water can help with both weight loss and management. This is because water can help you feel full and boost your metabolic rate. It is recommended to drink a glass of water 30 minutes before a meal to help you feel more full, which will make you less likely to consume unnecessary calories.

 

 

Tips for Staying Hydrated

 

Hydrate with Your Regular Routine

Drinking water throughout the day can be hard to keep on a schedule, but adding it into your regular routine can help. When you brush your teeth in the morning, include a glass of water. With every meal, have another glass. And finally, add another glass with your nighttime routine. With three meals, that’s already 5 glasses of water done!

 

Keep a Water Bottle Nearby

Unless you are actively thirsty, water can be one of those things that can be out of sight, out of mind. Get a large, reusable water bottle that you can keep nearby for easy access. Set a timer on your phone every hour to remind you to drink. There are even some water bottles that will do the reminding for you!

 

Track Your Progress

When drinking nearly 100oz of water a day (or more!), it can be easy to lose track of your progress. Take notes about how much you’re drinking, whether it’s every sip or every time you finish a drink. There are water tracking to help, and just like water bottles that will remind you to drink, there are some that will track the amount as well.

 

 

Switch Up the Method

Drinking water may seem like an easy task for some, but for others it can be a chore. If you are struggling to hit your daily recommended amount of water, try different methods! You can add slices of fruit for added flavor, see if still or sparkling is more appealing, or even test out different temperatures to see if that does the trick.

 

Follow a Produce-Heavy Diet

You don’t just have to drink your water! You can help keep yourself hydrated by eating a produce-heavy diet. Produce such as melons, berries, leafy greens, and squash are about 90% water. Some dairy products such as milk, yogurt, and cottage cheese can also help boost hydration.

 

Increase Intake with Certain Activities

As mentioned earlier, the amount of water you need varies depending on a number of factors. For example, if you are having a more stationary day, you won’t need as much water as you would on a day you’re working out. Be sure to also rehydrate if you’re spending time in heat, like in an infrared sauna. You need to replenish after sweating!

 

Water is one of the most important things for our bodies. Almost everywhere you look for health tips, water is almost always on the list! In addition to the benefits listed above, proper hydration can help with skin health, muscle recovery, recovery from sickness, and much more. All great reasons to grab a glass right now!

These days, detox cleanses are all over the place. But are they effective or safe? Unfortunately, health gimmicks are prevalent with loose claims that may do more harm than good. Though fad detoxes and cleanses might not be what they claim to be, there are still a number of ways you can help support your body’s natural detoxification process so you can have long-term results in a safe and effective way. Learn more about healthy ways to detoxify your body that will leave a lasting impact on your wellbeing!

What is Detoxification?

 

Detoxification is the body’s process of cleansing the blood. This is done 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 during a body detox. However, when these systems are compromised, impurities aren’t properly filtered and the body is adversely affected.

A body detox can help the body’s natural cleansing process by:

• Resting the organs through fasting
• 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

 

The Benefits of Detoxing

 

Directly or indirectly, toxic residues find their way into our air, food, and water supplies. This interference with our natural biological balance results in disease or poor health. Because of this, detoxification is an important function to keep the body safe and healthy. When toxins are properly removed, there are many health benefits such as:

• Improved immune system
• Healthier internal organs
• Weight loss and management
• More energy
• Improved mental clarity

Are Cleanses Good for You?

 

Fad detox diets and cleanses are said to eliminate toxins from your body, improve health, and promote weight loss. They often involve the use of laxatives, diuretics, vitamins, minerals, teas, and other foods thought to have detoxing properties. Unfortunately, the glitz and glam of these cleanses often don’t give the long-term results they promise.

Popular detox diets rarely identify the specific toxins they aim to remove or the mechanism by which they supposedly eliminate them. Moreover, no evidence supports the use of these diets for toxin elimination or sustainable weight loss. Some of these cleanses may actually do more harm than good by depriving the body of important nutrients, creating gastrointestinal distress, or even doing long-term damage to metabolism. More often than not, these fad detox diets and cleanses end up being expensive gimmicks with short-term or nonexistent results.

Your body has a sophisticated way of eliminating toxins that involves the liver, kidneys, digestive system, skin, and lungs. Still, only when these organs are healthy, can they effectively eliminate unwanted substances. So, while detox diets and cleanses don’t do anything that your body can’t naturally do on its own, there are other ways you can optimize your body’s natural detoxification system.

Best Ways to Detox at Home

 

Use an Infrared Sauna

One of the biggest infrared sauna health benefits is its ability to increase your blood circulation, target fat-stored toxins, and stimulate the sweat glands, all of which help remove built-up toxins in the body. Sweating in a sauna can help your body’s detoxifying process as it rids itself of accumulated toxins. The heat stress of infrared sauna use is an effective method of removing fat-stored toxins from the body.

 

Move and Exercise

Sweating actually helps you detox by boosting circulation throughout the body, and exercise is a great way to make that happen. While there are several mechanisms behind the health benefits of exercise, reduced inflammation is a key point in terms of detoxification. By reducing inflammation, exercise can help your body’s systems – including its detoxification system – function properly and protect against disease.

 

Get Plenty of Sleep

Giving yourself a good night’s rest is one of the best ways to detox your body and reset. Quality sleep gives your body the time and space it needs to rid itself of toxins. Sleeping allows your brain to reorganize and recharge itself, as well as remove toxic waste byproducts that have accumulated throughout the day. With sleep deprivation, your body does not have time to perform those functions, allowing toxins to build up and affect several aspects of health.

Stay Hydrated

Hydrating will help your kidneys flush out toxins. Water transports these waste products, efficiently removing them through urination, breathing, or sweating. Feel free to add lemon to your H2O for a hit of electrolytes. The citrus signals the liver produce more enzymes, which keep digestion moving smoothly. Tired of plain water? Switch things up with tea. Green tea has been shown to protect against heart disease and cancer, while milk thistle may boost liver function.

 

Eat Whole Foods

Whole foods packed with nutrients are your best bet when it comes to keeping your insides clean. Fiber-rich fare like fruit, veggies, and beans, as well as nuts, seeds, whole grains, lean protein, and probiotics can aid gut and liver function so any unwanted buildup gets out of your system quickly. Eating a diet rich in antioxidants can help your body fight oxidative stress caused by excess free radicals and other toxins that increase your risk of disease.

 

Reduce Alcohol Intake

When you drink alcohol, your body works hard to process it quickly, meaning your body isn’t functioning at its peak performance. Drinking alcohol directly impacts the organs that naturally detoxify your body and can severely damage your liver function by causing fat buildup, inflammation, and scarring. When this happens, your liver cannot function adequately and perform its necessary tasks – including filtering waste and other toxins from your body.

 

If you are planning on doing a fad detox diet or cleanse, wait! The safest and best way to detox is by naturally helping your body’s detoxification process that is already in place. Try these detox tips to help your body feel better suited to fend off disease, healthier, more refreshed.

Unfortunately, hangovers aren’t an uncommon occurrence. After a day or night out, the effects of alcohol can set in and leave you feeling dehydrated, achy, nauseated, sluggish, and in pain. Having a hangover is never an enjoyable experience and it often leaves you searching for relief. Luckily, there are many natural remedies you can try to cure a hangover, from sweating it out in an infrared sauna to eating pickles.

5 S’s of Natural Hangover Home Remedies

 

Sauna

One of the biggest infrared sauna health benefits is its ability to increase your blood circulation and stimulate the sweat glands, releasing built-up toxins in the body. Sweating in a sauna for a hangover can help detoxify your body as it rids itself of accumulated toxins from a night of drinking alcohol, thus helping you recover quickly.

 

Shower

Take a shower to help you feel refreshed. Some swear by cool showers only to help awaken the senses, while others recommend switching between hot and cold water. Switching temperatures increases circulation and toxin elimination. Hot water may make you sweat, so make sure to stay hydrated before and after.

 

Sleep

The National Sleep Foundation reports that alcohol consumption interrupts the circadian rhythm and prevents REM sleep, which means you probably didn’t get a great night’s sleep after drinking. If you’re feeling hungover, take a nap to try to catch up on good sleep. Also, sleep helps pass the time to hopefully help you feel better faster.

 

Sun

Going outside and getting some fresh air can help wake up your body and get some more oxygen. Oxygen increases the rate that alcohol toxins are broken down. Vitamin D from the sun is ideal for boosting the immune system in the body and helps with the absorption of minerals such as magnesium, which are crucial to recover from a hangover.

 

Sweat

While moving probably doesn’t sound great with a hangover, exercise can help you get back to normal. Don’t necessarily go on a run or hit the gym, just take a nice walk to increase circulation and bring more oxygen to your brain and muscles, which helps with the aches and pains. Just like using a sauna for hangovers, sweating this way will help you detoxify.

Food & Supplements to Cure a Hangover Naturally

 

Vitamins

Vitamin B and C will help your body recover from the ingested toxins as it speeds up metabolism of alcohol by the liver. Even though drinking depletes these vitamins in body tissues, they can be easily replenished by taking supplements such as Emergen-C or a multivitamin, or by eating fruits and vegetables high in the vitamins.

 

Water

Alcohol is a diuretic, meaning you pass more urine when consumed. This can lead to fluid loss, which is usually the cause for the infamous hangover headache. Drink water to decrease the effects of dehydration and replenish your body of much-needed hydration. Added tip: Water before and during alcohol consumption decreases the risk of hangover.

 

Tomato Juice

Like a bloody Mary, but without the alcohol! Tomatoes are a good source of vitamin A and C, beta-carotene, and the antioxidant lycopene. They also contain glutathione, which aids the body’s natural production to help counteract hangover-inducing toxins. Studies show that tomato juice can also boost liver function to speed up alcohol digestion.

 

Spinach

Spinach is a superfood for hangovers, as they are full of folic acid, sulfur, and vitamin C, which are all essential vitamins and minerals for fighting a hangover. Vitamin C accelerates your liver’s ability to detoxify, allowing the alcohol to purge of your system quickly. Easily incorporate this into your meals or blend it into a smoothie to reap all the benefits.

 

Pickles

As mentioned earlier, too much alcohol leaves the body depleted of vitamins and minerals. Pickled are rich in many nutrients, including vitamin A, iron, potassium, vitamin K, calcium, and manganese. The brine may even help soothe your hangover nausea due to the vinegar content that helps restore stomach acidity to a healthy level.

Ginger

Doctors and nutritionists tend to agree that ginger is one of the best natural hangover cures for soothing nausea, which is often a common symptom of a hangover. Alcohol irritates the lining of the stomach, and chemical compounds in ginger such as gingerol and shogaols are believed to help ease stomach pain and aid digestion by reducing inflammation

 

Fiber

Studies show that high-fiber foods, like vegetables, help break down alcohol and absorb it, keeping it from reaching the bloodstream as quickly. Additionally, fiber can help with some of the digestive issues that heavy drinking can cause, which also aids in helping remove toxins from the body.

 

Fermented Foods

Fermented foods such as sauerkraut, kombucha, kimchi, and miso soup are known for their hangover relieving or curing qualities due to their ability to help restore your good gut bacteria. These foods also help provide your body with vitamin B, probiotics, and organic acids that get your body feeling back to normal faster.

 

Eggs

Having breakfast (or, more likely, brunch) with a serving of eggs can help cure your hangover naturally. Eggs contain cysteine, an amino acid, that helps your body produce glutathione. Increased glutathione allows your body to more efficiently break down toxic byproducts of alcohol metabolism such as acetaldehyde.

 

Electrolytes

Research published in the Journal of Strength and Conditioning Research found that drinking electrolytes after long periods of dehydration can significantly help restore important minerals, like sodium, potassium, and calcium. Look for things like sports drinks and bone broth to help restore lost electrolytes from drinking.

Chamomile

Have you ever experienced “hangxiety”, or the feeling of anxiousness when hungover? Research supports using chamomile to help soothe anxiety. On top of that, chamomile can help you sleep more soundly and relieve an upset stomach, which can be difficult to achieve otherwise when hungover. Brew a mug of tea to help you relax and recover.

 

Cayenne Pepper

Don’t be fooled by food that could potentially cause your mouth some spicy discomfort – hot cayenne pepper is actually a natural pain reliever, so incorporating some of the spice can help cure your hangover naturally – especially if you’re tending to a headache. Hot foods boost the metabolism, too, which enhances your body’s natural detoxification process.

 

Bananas

Low levels of potassium caused by drinking can leave you feeling weak, and can cause muscle cramps and soreness. Bananas are packed with potassium, which should help replace the minerals and electrolytes lost from consuming alcohol. Bananas are also part of the BRAT diet (Bananas, Rice, Apples, and Toast) which is recommended for nausea.

 

Apple Cider Vinegar

Start your morning with 1 or 2 ounces of apple cider vinegar, diluted with 6 to 8 ounces of warm water. The vinegar has a natural diuretic effect that can help combat morning-after fluid retention, which also helps with toxin elimination. It can also help balance stomach acid levels and stabilize blood sugar levels, which can be shaky after a night of drinking.

 

Antioxidants

Alcohol can cause oxidative stress, leading the body to produce free radicals. Research has linked oxidative stress to many health conditions, including heart disease and cancers. Antioxidants are compounds that help eliminate these free radicals. People may benefit from eating foods high in antioxidants to cure a hangover naturally.

 

Going out can be great fun, but the morning after may leave you regretting the night before.  Try these natural hangover cures and home remedies to help alleviate some of the side effects of alcohol consumption and get back to feeling normal and fully-functioning!