Work from Home Tips for Extra Energy & Motivation

Working from home has become the norm for many in the last year, and was a major shift in how we all work. In fact, 7 in 10 white-collar workers are still working remotely after all this time. Separating work from home has been easy for some and difficult for others, but the difficulties can be lessened with a bit of self-care and structure. If working from home has become part of your work schedule either recently or for the last few months, these tips will help you stay energized throughout the day when your home and office are in the same space!

How to Stay Healthy While Working from Home

Go for a Walk

Adjusting to working from home means adjusting to a calmer environment, which also could mean adjusting to a more sedentary work style. You might not have noticed it in the office, but once you don’t have coworkers’ desks to visit, conference rooms to rush to, or the printer to check, you’ll realize the lack of movement at home. Go for a walk every couple of hours or so to get your blood pumping and your body moving. Walking can help you stretch your legs, burn some calories, and get you out of uncomfortably sitting in a chair all day.

Use a Sauna

If you have access to an infrared sauna while working from home, it can be one of the most helpful health tools. Since sauna sessions can be as long or short as you need them to be, it can be a great way to break up your day. Start off with a mini session before, during, or after work to help you feel energized and have mental clarity – you can even use essential oils to awaken the senses or to help you feel relaxed. And if you had to, the dry heat of saunas allows you to bring in electronics, which means you can even answer work emails or take a call while in it (though we recommend you have some time for yourself!).

Your sauna is also a great place to meditate when you do get that time to yourself. Even a 10-minute meditation and some stretching in your sauna can help. And with working from home typically being sedentary, sauna use can help you burn more calories than just simply sitting at your desk.

Stretch Often

If you don’t have a sauna at home, still make it a point to get up out of your chair and move your body from time to time. Stretching is so important, especially when working from home when many don’t have the same desk setup as when they did back in the office with ergonomic chairs and keyboards. Set a timer to stretch at least every two hours. Stand up, touch your toes, roll your neck, stretch your wrists and fingers. This helps your body increase circulation and can also help prevent you from forming poor posture.

Meal Prep

When you work from home, you don’t have access to your company’s office kitchen stocked with snacks at all times. And you likely don’t have company-sponsored lunches. This means you and your pantry are fully responsible for those midday work snack attacks! Meal prepping at the start of every week can help combat the issue of not having anything in the fridge to snack on when you need a little boost. Making your own meals also helps you stay on track with eating healthy, which in turn can help you focus better and have more energy.

Drink Water

Staying hydrated while working from home is something that is easily forgotten. If you’re used to the easy-access office water cooler at the office, you might find it harder to keep track of your water intake when you have to make a trek to the kitchen. Either set water reminders throughout the day to fill up your cup or get a big water bottle and set timers to encourage you to finish the water by the end of the day. Staying hydrated will help you feel better and sharper throughout the workday.

Talk with Someone

This one is for your mental health. In the office, you probably talked to multiple people throughout the day. That face-to-face contact and direct conversation is something that is lost when working from home. Over time, the lack of physical presence of other people can make you feel isolated and alone. Make it a goal to hear someone’s voice every day, whether that means scheduling a meeting with your coworker, calling a friend, or even simply going to the grocery store and saying hi to the cashier. Speaking to someone can really make a difference!

Work from Home Motivation Tips

Stick to a Schedule

One big difference between working in an office and working from home is the change in structure. In the office, there is a social expectation to be somewhere at a certain time and looking a certain way. At home, things might not be so rigid. While the increase in freedom may sound nice, it is also important to stick to somewhat of a schedule and a routine to keep you from losing motivation. It doesn’t have to be anything too involved, simply get up at the same time every morning, put on an outfit other than PJs, and set work hours that don’t blend with home hours.

Reward Yourself

Working from home can start to feel a bit monotonous – if you let it. Monotony definitely has an impact on your motivation, so it’s best to keep things interesting in your home office. Break up the day and boost your motivation to complete tasks by rewarding yourself from time to time. For example, reward yourself for finishing a presentation by getting a fancy coffee from the coffee shop. Or reward yourself for getting through that long call with 15 minutes of you-time in your infrared sauna. Make your reward anything you’ll look forward to after a task.

Go for a Walk (again)

Yes, a second recommendation to go for a walk! But this time, it’s for motivation while working from home. Sometimes all you need is a break from your desk and some fresh air to get you back into the right mindset to knock out your next task or project. Dedicate some time every day to walk around the block a few times and leave your work at home. Use your walk as a time to connect with yourself and take a break from your computer. If the weather isn’t great, try replacing your walk with some yoga or meditation inside to give your mind a break.

Whether you are recently starting a new work-from-home position or have been working remotely for months, these tips can help you feel more structured, organized, energized, and motivated in your home office. The switch from office to home is definitely a learning experience that can be handled by putting extra effort into taking care of yourself. Movement, mental health breaks, and schedules will hopefully make your work-from-home experience a bit more enjoyable!

13 Ideas to Give a Fun & Healthy Father’s Day to Your Dad

This Father’s Day, treat your dad to something that will leave him feeling great! Whether it’s healthy Father’s Day gifts that your dad can use and enjoy every day or a day filled with healthy activities, nothing really quite beats the gift of wellness. From outdoor activities like golfing to giving the gift of an infrared sauna, there are plenty of things you can do to make a memorable Father’s Day for him.

Healthy Father’s Day Gifts

Infrared Sauna

Giving the gift of an infrared sauna is giving the gift of ultimate health and wellness – and all to enjoy at home! Your dad has gone through a lot to raise a family, which means there is probably a bit of parental stress he has gone through over the years. Luckily, stress relief is one of the many health benefits of using a sauna. Show your thanks to all the hard work your dad has put in with this ultimate Father’s Day gift.

Smartwatch

Whether your dad is tech-savvy or not, a smartwatch is a great gift to give for Father’s Day. From keeping track of text messages and calendar updates to fitness tracking and heart rate monitoring, smartwatches offer a number of benefits to improve your dad’s day. There are many styles to choose from as well! This gift option is perfect for dads who value both health and style.

Eyewear

Everyone uses eyewear to some degree. Sunglasses, computer glasses, eyeglasses, and readers are common parts of someone’s eyewear collection, so why not help dad add another pair to his collection? Glasses can be a personal style choice, so if you aren’t sure exactly what your dad wants, you can always give a gift card to a place like Warby Parker so he can go in and find the perfect fit and style for him.

Cooking Tools

There’s a stereotype of dads loving to grill, but many love spending time in the kitchen as well. There are a bunch of cool kitchen gadgets out there today. Pressure cookers, high-tech blenders, and air fryers are all popular items right now for the dad who already has all the basics. If you’re looking to get him something he’ll use every day, look into getting him a new knife set, cutting board, or pots and pans to take his kitchen to the next level.

Food Delivery Service

Is your dad not so much into cooking himself? Make it a bit easier with a food delivery service subscription. You can order boxes that send fully-prepared meals or just the ingredients to make a recipe at home. This can also be a great option for dads who do like to cook, but are looking for new recipes and ideas to try! In addition to meals, you can also send your dad snack box subscriptions – from international snacks to healthy snacks.

Bathroom Accessories

This one might seem a little off the beaten path for gift-giving, but bathroom accessories can be great for your dad – and they might be things he hasn’t thought to get for himself yet. While bathroom gifts might get a good laugh, they can really be a game-changer for adding comfort to a bathroom. The Squatty Potty has great reviews, and easily installed bidets have been a hit product recently. Don’t knock it until you try it!

Shaving Kit

Want something a little more sophisticated for your dad’s bathroom? A fancy shaving kit can be the perfect addition to his countertop. There are plenty of razor styles available depending on your dad’s preferences, whether he likes a more modern razor or one with a traditional touch. And don’t forget to add the accessories. An exfoliator, shave butter, and post-shave cream can help give your dad the smoothest and most luxurious shave of his life.

Audiobook Subscription

Is your dad a fan of books, but doesn’t have the time to read? Or is he someone who is into podcasts and wants to become a bookworm? An audiobook subscription might be the answer for him. This Father’s Day, gift him a subscription to an audiobook service so he can explore the world of listening to their favorite and new books. Listening to audiobooks is perfect for sharpening minds, using during

Noise-Canceling Headphones

Whether Dad is listening to his new audiobook subscription or training for a half-marathon, he needs light-weight, noise-canceling headphones to improve the experience! Look for a pair that is sweat-resistant, comfortable, wireless, and has great sound quality. Though gifts are always great as surprises, asking your dad if he likes a certain style (over-ear, earbuds, etc.) can help ensure he has the perfect fit.

Masterclass Membership

Give your dad access to a library of more than 80 online lessons taught by industry experts, including science courses from Neil deGrasse Tyson, cooking classes from Wolfgang Puck, and basketball basics from Steph Curry. Each Masterclass lesson lasts about 10 minutes and there are typically 20 lessons per class, so he’ll have time to take courses across a wide range of topics during his yearlong membership.

Healthy Father’s Day Activities

Explore Outdoors

Nothing quite beats some fresh air. Spend some quality time outdoors with your dad this Father’s Day and enjoy the summer weather. The best part about this activity is that there are so many ways to enjoy it. Want to take it slow? Go on a nice stroll or leisurely bike ride. Into sports? Take your dad golfing or to the tennis courts. Looking for a bit of adventure? Try kayaking or exploring a new hiking trail. The possibilities are endless!

Take a Class

One great way to keep the mind sharp is by taking classes. Sign up for a class or workshop with your dad and find a unique way to bond this Father’s Day. Who knows, maybe it’ll start a new shared hobby. Whether your dad is interested in learning more about glassblowing or wants to hone his cooking skills, there is a wide range of classes to choose from depending on what your dad’s interests are.

Have Family Time

At the end of the day, the most meaningful gift you can give your dad on Father’s Day is family time. Gifts and activities are always a great addition to family time as an extra celebration of your father, but time together is the most important gift. Family time doesn’t have to be in person, either. Give your dad a call on the phone or on video to simply catch up and say thank you for all the years he spent raising a family. It means the world and is priceless.

This Father’s Day, really step up your gift-giving! These Father’s Day gift ideas are sure to impress your dad and really show him how much you appreciate all he has done for you. And by helping your dad improve his health, you’re also giving him the gift of a long and happy life.

Spring Exercise Tips & Outdoor Workouts to Enjoy this Season

Spring is officially here and the weather is here to prove it! What better way to celebrate than enjoying the great outdoors? Now that the weather is warming up for the spring, take advantage of the change in season. Read on to find workouts and activities to do outside to get fit in nature while enjoying the nature around you, along with tips on what to do before and after your spring outdoor workouts to keep you feeling healthy all season (and year) long!

Tips for Outdoor Workouts

Have a Warmup Session

Warming up for exercising outdoors is just the same as if you were about to do a gym workout. Warmup sessions help prepare your body for movement, which helps reduce your risk of injury or strain during your workout. Try some stretches and low-intensity exercises to get ready to work out in nature safely and effectively.

Dress Appropriately

The right clothes can make or break your outdoor workouts! With so many different outdoor activities, be sure to check which gear you might need to be safe during your excursion. Wear something that is breathable and comfortable for what you’re about to do, and double-check to see any additional items like harnesses, life vests, or helmets are needed.

Wear Sun Protection

Even if Earth Day takes place in the spring and not during the hotter months of summer, the sun can still definitely take its toll if you aren’t prepared. Always put on sunscreen when doing a workout in nature and consider wearing other sun-protective items like hats or light jackets to keep the sun damage at bay.

Stay Hydrated

Hydrating is one of the most important things of any workout, especially if you are exercising outdoors! Outdoor workouts typically mean exposure to the sun and less access to fresh water, so be sure to bring a water bottle to ensure you stay healthy and avoid serious dehydration.

Recover with an Infrared Sauna

Hitting the sauna after working out can make your outdoor fitness efforts even more worthwhile. Not only will your muscles heal quicker, but you’ll also feel more rejuvenated and extend the benefits of exercising well past your workout. Using a sauna enhances the muscle recovery process by increasing blood circulation and helps relieve muscle tension.

9 Ways to Workout in Nature

Biking

Cycling has plenty of benefits for both the mind and body. To start, it’s a great lower body workout that works your quads, hamstrings, and calves. It’ll also help you get your cardio in, and therefore improve your cardiovascular health.

Plus it’s non-weight-bearing, which makes it a good option for people dealing with joint pain or injury. Pedaling while maintaining balance and steering also improves your coordination. A bike ride is great for your mental health too! Cycling can relieve stress and boost mood, plus it’s a great opportunity to bond with your friends and family.

Hiking

Hiking can be a peaceful walk in the park or a heart-pounding workout. Hiking tones your lower body, and upper body if you use poles. It’s great cardio to keep your heart healthy and boosts bone density as a weight-bearing exercise. Feeling stuck? Hiking can improve creative thinking and problem-solving. As you make your way down the trail, you’ll hear nature sounds like birds and rushing water. These sounds are proven to have a calming effect. Hit the trails today, and see the health benefits of hiking for yourself!

Jogging

Jogging is often defined as running at a pace less than 6 miles per hour and, like running, it improves your cardiorespiratory health and boosts your mood. Aside from the physical health benefits of jogging, there are also many psychological benefits as well. Some of these include increased mental flexibility, confidence, stress relief, and the emotional boost of the runner’s high. Jogging is a cardiovascular exercise. Such activity sends more nourishing blood to the brain, which can help you think more clearly. It also releases your natural mood-elevating compounds.

Kayaking

Lovers of kayaking often say the biggest draw is the peace and serenity of being on the water. Research shows that kayaking has benefits to our physical and mental health. Kayaking works your upper body, increasing muscle strength in the back, arms, shoulders, and chest. It also works your core strength and leg strength for kayakers. It is also low-impact, creating a smaller risk of injury or strain, and improves your heart rate and cardiovascular health. Paddling has mental benefits, too. Being out on the water has a calming effect on the brain, and can help lower stress and anxiety levels.

Paddleboarding

Stand-up paddleboarding, or SUP, is an excellent workout while getting you some quality time exercising outdoors. Few activities provide such an extensive range, from upper body training to leg work and core strength building. At the same time, it’s also a fairly low-intensity and fun thing to do. SUP outdoor workouts can be as laid back or intensive as you want them to be. Paddle around calm waters and activate your core, or step it up by doing SUP yoga to help engage your muscles for a full-body workout.

Rock Climbing

Exercise is all about engaging your muscle – from your heart to your biceps and quads – and asking those muscles to perform work. And when it comes to activating and training a diverse range of muscles, few exercises rival climbing as climbing is a more complex movement than most exercises. No climbing surface or route is quite like another, so the work you ask your muscles to perform during a climb changes each time you exercise. Make sure you have the right safety gear in place and see nature in a way you haven’t seen from the ground!

Sports

This is a broader option for exercising outdoors, which makes it an option for nearly anyone! From tennis to soccer, find a way to get active on the court or the field to really enjoy being outside. Playing a sport with someone is a great way to be social and bond while reaping the benefits of exercise and being outdoors. You certainly don’t have to be a pro to play a sport! Play with someone who is on the same level as you to have a friendly match. Who knows, maybe your one-time outdoor sports workout may grow into a new hobby!

Swimming

Swimming is another great low-impact exercise, which means it allows people recovering from injury to stay fit without straining their bodies. The water also provides resistance, which increases muscle strength and tone as you swim. Lastly, swimming stretches your muscles and increases flexibility. Swimming helps you relax and destress. Floating in the water dulls the sensory information that can overwhelm, creating feelings of calm. The rhythmic movements and breathing can also provide meditative benefits.

Yoga

Seeking some peace and stability, while enjoying the fresh air? Outdoor yoga could be for you! The combination mind-body workout of yoga pairs perfectly with the all-over health benefits of time spent outdoors. Feel your worries melt away as you breathe in the fresh air and focus on your wellness. Contact with nature has been found to lower blood pressure, strengthen the immune system, help mitigate disease, and reduce stress levels. The combination of peaceful yoga with nature makes for a great mental and physical exercise this spring.

This spring, make a point to get outside and be active! There are plenty of outdoor workouts for every skill and activity level to “spring” into fitness for anyone. Use these tips and ideas to workout in nature and fully appreciate the change in season while keeping your body healthy and happy.

The Side Effects of Stress and 15 Stress Management Techniques

Unfortunately, stress is a common factor in our lives, from work to personal life. Stress is a natural and healthy response in some situations, but suffering through chronic stress can have lasting side effects on your health. Luckily, there are many stress management techniques available to help relieve stress and anxiety for a happier and healthier life. Read on to learn more about the impact of stress on our health and what you can do to help manage it.

What Causes Stress?

On a very basic level, stress is caused by experiences that your body perceives as challenging on a physical, mental, or emotional level. Stress is a normal human reaction that happens to everyone when changes or challenges (stressors) are experienced. Your body then produces physical and mental responses.

Stress isn’t always a negative response, as it can help you adapt to stressful experiences to help your body better manage the situation. Short-term, acute stress is perfectly natural and easily manageable. On the other hand, long-term, chronic stress can have a serious impact on your health. Prolonged periods of stress without the ability to relax or recover can have lasting effects on your mind and body. Poor stress management can also lead to the development of unhealthy coping habits such as excess drinking, eating disorders, and even drug use.

Common Causes of Stress

Caring for a family member	Increase in financial obligations
Chronic illness or injury	Job situations
Death of a loved one	Mental health
Divorce	Moving to a new home
Fear and uncertainty	Traumatic event
Getting married	Unrealistic expectations
Health conditions	World events

Symptoms of Stress

Aches and pains	Jaw clenching
Anxiety or irritability	Muscle tension
Chest pain	Panic attacks
Depression	Racing heart
Exhaustion or trouble sleeping	Sadness
Headaches, dizziness, or shaking	Stomach or digestive problems
High blood pressure	Weak immune system

The Side Effects of Stress

Abnormal heartbeat (arrhythmia)	Heart attack
Asthma attacks	Heart disease
Changes in sex drive	Heartburn
Depression	High blood pressure
Digestive issues	Irritable bowel syndrome
Fertility problems	Skin problems
Flare-ups arthritis	Ulcers
Hardening of the arteries (atherosclerosis)	Weight gain or loss

Stress Management Techniques

Yoga

When feeling stressed, stretch it out. Yoga is the perfect way to wind down and relieve stress, as it has the potential to get both your body moving and your mind resting. If you are home, set up a quiet space to dedicate some time to focus on your poses, breathwork, and even meditation. You can release even more tension by doing hot yoga in a sauna. No space for a yoga mat? You can still destress with some simple sitting and standing yoga poses.

Sleep

Sleep seems to always be on lists for better health, and for good reason! A lack of sleep can seriously contribute to increased stress levels if you are feeling tired throughout the day. Unfortunately, lack of sleep can cause stress… and stress can cause lack of sleep. If you find your mind racing with stress before bedtime, it might be time for a new nightly routine. Dedicate some time to unwind before bed to help you sleep better and reduce stress the next day.

Sauna Use

Using an infrared sauna offers a wealth of health benefits, and one that everyone can benefit from is stress release. For starters, your sauna session can be your own personal escape to have 20 minutes all to yourself. On top of the mental break, infrared saunas can help ease muscle tension you may be feeling from stress and can help improve your sleep, which in turn helps reduce stress. You can also add sound therapy, chromotherapy, and aromatherapy to your sauna session to add extra touches of relaxation.

Meditation

Meditation brings short-term stress relief as well as lasting stress management benefits. There are many different forms of meditation to try – each one is unique and brings its own appeal. You might develop a mantra that you repeat in your mind as you take slow deep breaths. Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Another option is guided imagery where you imagine yourself being in your “happy place”.

Leisure

Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun. Building time for leisure into your schedule could actually be key to helping you feel your best. When you feel better, you’ll perform better, which means leisure time may make your work time more efficient. Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.

Digital Breaks

Looking at a screen all day and all night can lead your mind to constantly be running. The pressures of news stories, social media, work, and other obligations can be hard to escape when we are always engaging with them. Start dedicating some screen-free time to your day to decompress from a digital overload, and try to do it right before going to bed to help you wind down. It’ll be better for your mind and be a nice rest for your eyes.

Exercise

Physical activity is key to managing stress and improving mental health. And the best news is, there are many different kinds of activities that can reduce your stress. Join a gym, take a class, or exercise outside. Keep in mind that there are many different ways to get more physical activity in your day, too. Walking, yoga, strength training, kayaking, hiking, and spin class are just a few different examples of ways you can get stress relief through exercise.

Creative Outlets

Getting in touch with your creative side may have been easy for you during childhood, but if you’ve lost touch with your penchant for artwork, it’s not too late to pick it up again. If you aren’t into drawing or painting, consider coloring in a coloring book. Adult coloring books have risen in popularity and for good reason – coloring can be a great stress reliever. Try out different creative outlets to see what fits your style best. Who knows, maybe you’ll make a new hobby out of it!

Breathing Techniques

Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. Breathing techniques can calm your body and your brain in just a few minutes. The best news is, they can discreetly be done anywhere. So whether you’re in a stressful meeting or you’re stuck in traffic, breathing exercises could be key to reducing your stress no matter which situation you’re in.

Aromatherapy

You’d be surprised just how many aromatherapy health benefits there are, especially when it comes to your mood. If you’re feeling stressed, try some essential oils to help put you in a better mindset. When you need a bit of calm and relaxation, enjoy the scent of classic lavender. Need to reinvigorate your mind? Peppermint and citrus essential oils can have you feeling refreshed.

How to Prevent Stress

Cut out Stressors

This one might seem obvious, but the best way to reduce your stress is to cut something stressful out of your life. Get rid of the things that are adding to your stress so you can experience more peace. Watching the news, being constantly connected to your digital devices, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.

Time Management

If you’re trying to squeeze 20 hours worth of work into 16 hours, you’re going to feel stressed. Reducing your workload could be key to helping you get through the day feeling better. Honing your time management skills can allow you to minimize the stressors that you experience, and better manage the ones you can’t avoid. Be okay with saying no to things that will overload your day and create a to-do list to better organize your time.

Diet

Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief, but add to your long-term stress. Refined carbs, like cookies and potato chips, can cause a spike in blood sugar. When your blood sugar crashes, you might experience more stress and anxiety. Instead, consume a healthy diet that can help you combat stress over the long haul. Foods like eggs, avocado, and walnuts support mood regulation and energy balance.

Social Support

Having supportive people in your life is the key to stress management. Whether you need to vent or simply want a distraction, have a family member or friend that you feel comfortable confiding in for support. You may also need to expand your network. Join an organization, attend a support group, or get professional help if you find that approach better-suited for your needs to help reduce stress.

Time for Yourself

At the end of the day, one of the most efficient stress management techniques is making time for yourself. Stress stems from being overwhelmed, which typically stems from being stretched too thin with other obligations. When you put yourself first, you allow yourself to decompress and reconnect with what is important. Remember, the best way to be there for others is by showing up as your best self. Make time for yourself every day, whether it’s a full-blown spa day, a 20-minute sauna session, or a 10-minute yoga and meditation session before bed.

Finding the best stress relief strategies for you may take some experimenting. Some strategies may take practice, too. But it’s important to keep looking for the tools that will help you manage life’s inevitable ups and downs in a healthy way. Keeping stress at a manageable level is important for your overall wellbeing, so use these tips to help manage and prevent stressful moments in your life.

Reasons to Invest in Your Health This Year

You may have heard it before: Your health is an investment, not an expense. This statement couldn’t be truer, but it can be easy to brush off investing in your health due to the cost. After a year where health has been so emphasized, this is the perfect time to really put a focus on your health and put it at the top of your priority list.

Here’s something else you may have heard: Health is wealth. Your wellbeing is priceless, but being healthy can make you wealthy in a number of ways. That wealth can be found in money saved on medical bills, or more importantly, it can be found in the additional time you get with your loved ones.

Taking charge of your health will bring you a happier and longer life. Read on to see the benefits of making your health a priority and some tips on how to invest in your health, from eating fresh ingredients to using healthy technology.

Benefits of Investing in Health

An Overall Improvement in Life

Your health needs to become a priority right now in your life, don’t wait. Each and every choice you make has a distinct impact on your future, and the sooner you start investing, the sooner you can reap the rewards of living a healthy life. There are many daily healthy habits that you can start adapting to right now. These changes and investments aren’t just a fad, they’re the smart things to do to live a happier and longer life.

Prevention is Better Than Cure

If you invest in your health today, you are fighting and preventing future diseases. We are lucky to have advanced healthcare to treat a number of illnesses, but treatment can, unfortunately, be very costly – both monetarily and physically. Investing in your health now can help prevent these illnesses in the future. This means your future self doesn’t have to worry about incurring those costs, which will more than likely be more than the cost of simply investing in your health now.

More Time with Loved Ones

How can you be there for your spouse, children, and family if you are sick or gone? The answer is you can’t. So, let this be the goal that drives you to take action. Start daily healthy habits now to keep you around longer. Go to the dentist regularly, do self-breast exams, get up and hit the gym, and start a new healthy grocery list. “What you do today determines your tomorrow.”

Ways to Invest in Your Health

Install an Infrared Sauna

Investing in an infrared sauna for your home might be one of the best (and most luxurious) health investments you can make. Installing an infrared sauna gives you access to maximum health benefits right in your home. Detoxification, pain relief, stress reduction, and weight loss are just a few of the benefits you can gain from consistently using a sauna for 20 minutes a day. Depending on your needs, you can request a quote today to start investing in your health this year.

Join a Fitness Program

Fitness memberships can really run the gamut. You can shell out $10 each month for a basics-only workout or up to almost $200 for a luxurious program. Whether you join a gym or take part in an online training program, the average monthly fee tends to be closer to $50 or $60, which, as long as you use it, is worth it. Working out regularly is linked to a lower risk for high cholesterol, cardiovascular disease, type 2 diabetes, and many other chronic diseases.

Buy Healthy Ingredients

Sure, there’re inexpensive fruits and veggies that are good for you (think: brown rice and bananas), but it does tend to cost a little more to eat healthy food – about $45 more a month on average. Not sure it’s worth it to fill your cart with whole grains, fresh produce, and high-quality proteins? It is. Just like regularly working out, eating a healthy diet rich in produce can decrease your risk for heart disease, obesity, type 2 diabetes, and even some cancers.

Have Health Insurance

Employer-sponsored plans, which more than half of Americans have, cost an average of about $138 a month. Individual plans, which are for people who buy insurance on their own, are costlier and average around $456. Health insurance isn’t cheap, but it’s still a smart health investment. People with health insurance are more likely to get preventive care, which can help catch health issues before they become major – and majorly expensive to treat.

Go to Your Annual Exams

With insurance, a typical doctor’s visit can cost somewhere between $25 and $250. Without health insurance, the average doctor appointment costs between $300-$600. These numbers can quickly rise if you need additional testing or prescriptions. By going to your annual exams for preventative care, you can keep an eye on your health regularly and monitor issues before they grow and start to cost the higher visit fees for those larger treatments and procedures.

See a Therapist

Does everyone need to do this? No. But if you have chronic stress or anxiety, talking to someone might be a good idea. It isn’t necessarily cheap, though. An hour with a therapist can sometimes cost $100 or more per hour, according to the Anxiety and Depression Association of America. But it can help ease your mind, which in turn, can improve your overall health. Feeling stressed out all the time is linked to weight gain, menstrual cycle issues, and even heart attacks!

Take a Vacation

Taking a vacation might night be in the cards right now, but it’s definitely worth saving up for a trip once travel is on your itinerary. A trip might not seem like investing in your health at first glance, but it certainly can be! Sometimes a break from reality is what we need to realign ourselves. Whether you take a weekend road trip that costs you $150 or you splurge on a 2-week escape to go island hopping, vacationing can be great for your mental health.

Improve Your Sleep

Insufficient sleep has been linked to chronic conditions, such as obesity, type 2 diabetes, and cardiovascular disease. Of course, sleep is free and doesn’t necessarily require a monetary investment. However, you can still invest your time to ensure you have an adequate amount of sleep. Or invest in natural sleep aids such as aromatherapy, an infrared sauna, and good-quality sheets to help you have a restful night.

Your Health is Priceless

The thing about being healthy is that it isn’t always the cheapest option, but it is always the best option. Choosing to cook a nutritious dinner for yourself will usually cost more than a drive-through meal. And in the short term, not going to doctor’s appointments may save you some money on your copays. But at the end of the day, investing your time and money into your health can end up saving you a lot in the future. Preventative care can help save you money on future treatments and improving your overall health will save you time to do the things you love with the people you love.

13 Ways to Upgrade Your Daily Routine for Better Health

Many people made New Year’s Resolutions for better health, and the most effective way to achieve those goals is by having a healthy daily routine. Your daily routine consists of all of your habits, and forming healthy habits is key to all good daily routines. These actions structure your day and make the difference between operating at peak efficiency and struggling to make it through a poorly-planned day. From infrared sauna use to stretching every morning, find ways to upgrade your daily routine below!

How to Make a Daily Routine for Yourself

The key to good daily routines is forming good habits and putting the effort into adopting healthy habits that you can easily incorporate into your routine. A habit is something that is done regularly or repeatedly, and creating regularly healthy habits is essential for your wellbeing. The structure of your daily routine and the habits you chose to follow can have a major effect on your physical, mental, and emotional health. Healthy habits that are done on a regular and consistent basis can be the difference between operating at peak efficiency or struggling to reach your health goals.

Example of a Healthy Daily Routine

Wake Up and Stretch

Stretching in the morning improves your energy levels, improves your circulation, relieves any tension or pain from sleeping the night before, encourages good lymphatic function, and prepares your body for the day ahead. If you have an infrared sauna, a quick hot yoga session will really invigorate your day.

Start your Day with a Glass of Lemon Water

Make your first sip of the day be refreshing lemon water. Simply add the juice of half a lemon to your glass and drink it to enjoy a refreshing start to the day. Lemon juice reduces your body’s acidity levels, which in turn protects you against inflammatory diseases such as fungal infections and osteoporosis.

Eat a Good Breakfast

Fuel yourself with a healthy mix of protein, slow-release carbohydrates, vitamins, and minerals. Sensible options include yogurt with nuts and berries, a vegetable omelette, and low-sugar granola bars with a piece of fruit. If eating a full meal in the morning isn’t your thing, try packing in nutrients through healthy smoothies.

Stay Hydrated

Did you know that becoming even slightly dehydrated can lead to lowered mood and decreased concentration? Keep water or other low-sugar drinks on hand to sip throughout the day. If you need to, set an alarm every hour to drink water until it becomes a natural part of your healthy daily routine.

Have a Healthy Lunch

Even the busiest of us can grab a healthy lunch. You just need to think ahead! Avoid too much fat at lunch time, as it promotes afternoon lethargy, which isn’t going to help you get through a busy day. Opt for fresh and whole foods that will power you through the afternoon until it’s time for dinner.

Get Moving in the Afternoon

Most of us have a mid-afternoon “slump” somewhere between 2pm and 4pm, but you can keep yourself going through the day by choosing a healthy lunch and taking some moderate exercise in the afternoon. This doesn’t have to be strenuous. Just a 10-minute walk and a few stretches at your desk can work wonders.

Sit Down for Dinner

Life can get hectic, and it can be easy to grab a quick dinner at the end of the day. Make an effort to slow down in your healthy daily routine and actually sit to enjoy your meal. Whether it’s a homemade dinner or a to-go meal you ordered, sitting down for dinner allows your body to start to wind down from the day.

Pick Up Your Home

Whether you are aware or not, the physical space we live in has a large effect on how we behave. A messy home can all have a negative impact on our mental state and our health. This doesn’t have to be a deep clean, but picking up your home from your daily activities can cut down on frustration and give you a fresh start the next day.

Avoid Screens for the Last Hour Before Bed

Turn off your phone and computer at least an hour before bed to help calm your mind and prepare yourself for sleep. The blue light from phone, computer, and TV screens can keep your brain in a more active state, so find a pre-bed activity that cuts down on screen time to help you wind down and improve your sleep.

Take Time to Relax

Find a healthy activity that relaxes you every day. This could be reading, spending time with a pet, or meditating. For ultimate relaxation in your healthy daily routine, invest in an infrared sauna. With a plethora of health benefits packed into a 20-minute session, sauna use is one of the easiest and most effective ways to incorporate health into your daily life.

Journal About Your Day

Journaling has become a popular part of many peoples’ healthy daily routine, and for good reason. It helps you collect your thoughts at the end of every day, which is great for mental stimulation. It can also be helpful for planning out your next day so you can go to sleep ready to take on the next morning when you wake up.

Take Vitamin C Before Going to Sleep

Take half a teaspoon of buffered vitamin C powder in a glass of water before turning in for the night. This is a quick, effective means of reducing the acidity in your body. It will also ensure that you go to bed well-hydrated, which will help you wake up with a clear head and ready to take on the next day.

Go to Sleep at a Reasonable Hour

It sounds obvious, but if you want to feel your best then you must get enough sleep. Most experts recommend that we get between 7 to 9 hours of sleep per night. Some of us can get by on six hours of sleep, but be honest with yourself – if you feel better having had more sleep, bear it in mind when setting your alarm clock.

Setting a healthy daily routine can set you on the path toward a healthier and more efficient lifestyle. Incorporate as many of the above tips for good daily routines into your life as you can and start to form healthy habits that will have lasting benefits on your wellbeing. Good habits take some time to form, and bad habits can be difficult to break, but the end result is well worth it in your daily routine!

New Year, New You: Healthy New Year’s Resolutions Challenge

In 2021, start off the year with a challenge. Rumor has it that it takes 3 weeks to make or break a habit. While experts question the validity of that statement and we wish it were that easy, we definitely think 3 weeks is a great amount of time to get a start on new habits. That’s why we put together this 3-week Healthy New Year Challenge to get you started on the right foot going into 2021.

Follow this New Year’s resolution challenge to keep you on track so you can truly stick to your resolutions and actually reach your health goals in the new year – whether that means eating healthier, exercising more, being more mindful, or making more time for yourself..

New Year Challenge: Week 1

Day 1: Dedicate an Hour Completely to Yourself

Life can get busy, and 2020 sure was hectic. It’s easy to get caught up in things that don’t allow you to have you-time. Block off one entire hour to yourself (or more!) to focus on you. Mark it on your calendar, put up a “do not disturb” sign, and enjoy some time dedicated to things that give you a mental break like reading, using a sauna, or watching a show.

Day 2: Cut Down on Social Media

Looking at a screen all day can lead to overstimulation, especially around the holidays, which can lead to mental exhaustion. Whether for an hour or for the whole day, unplug for some time to focus on non-digital activities that benefit your new year health. Spend time with family, pamper yourself with a home spa day, work on a hobby, or just relax.

Day 3: Get in 10,000 Steps

Walking 10,000 steps a day has been a highly-recommended activity to help maintain physical health. Immediately jumping to 10k a day can be difficult, so instead dedicate just one day to reaching your goal and pay attention to what lifestyle changes you can make to make it a long-term habit.

Day 4: Do a 16-Hour Fast

The 16:8 fast is a great way to do a mini gut reset and dip your toes into the world of intermittent fasting. During this, you will do a 16-hour window of fasting and an 8-hour window of eating. People typically choose to eat lunch and dinner then fast through the night and breakfast the next day to maintain a somewhat normal routine.

Day 5: Practice Breathwork

Sure, breathing is an activity we do without even trying, but putting focus into your breathwork can be great for your mental health – something greatly needed after the whirlwind of 2020. Learn some new breathing exercises that help you slow down, destress, and find some mental clarity throughout your day-to-day life.

Day 6: Cook a New Recipe at Home

Spice up your daily menu by researching healthy recipes to whip up in the kitchen. Look for healthy recipes that include nutritious ingredients such as vegetables and fruits. Summer is a great time for produce, so your recipes will be nutritious and delicious.

Day 7: Rest and Journal

At the start of this 3-week new year challenge, take some time to sit down and write down the things that you are grateful for. Visualization of your accomplishments, blessings, and experiences helps highlight the positive things in the last year. Writing the items down can be a therapeutic exercise for your emotional and mental health.

New Year Challenge: Week 2

Day 1: Go to Bed 1 Hour Earlier than Normal

Sleep is another important basic need for your health, but it is easy to let life (and the holidays) get in the way and eat into your sleep time. Not only does sleep allow your body to rest and recover, it can help prevent illness as well. Today, budget an extra hour to go to sleep early and allow your body to fully rest.

Day 2: Connect with a Loved One

If 2020 was anything, it was definitely a lesson on connecting with people. It can be easy to lose touch with loved ones, but it is just as easy to reach out and say hello. Make a friend or family member smile by sending a quick note – and set aside some time in case that quick note turns into a long conversation!

Day 3: Try a New Exercise

If you’re doing the same workout every time, you are sure to get bored of the same moves every time. That, and your body isn’t getting as well-rounded of a workout. Look up new workout routines to help mix it up and keep things interesting. Pro tip: Using a sauna after a workout makes it even better.

Day 4: Do an 18-Hour Fast

Pick it up a little from Week 1 and add two hours to your intermittent fasting! An 18:6 fast is 18 hours fasting with a 6-hour window to consume your daily calories. This timing is very popular and is a sustainable way to fast on a regular basis. Though just 2 hours longer, this longer fast helps you burn more fat and better stabilize blood sugar levels.

Day 5: Meditate for 30 Minutes

We’ve mentioned breathing exercises, and meditation falls right into the same vein of new year health. Meditation helps you center your mind and find ways to shift your mentality into a calmer, more accepting state. Meditation can be a few minutes or a few hours depending on how deeply you want to go.

Day 6: Plan a Weekly Menu

Knowing what you are going to eat throughout the week is a great way to stay on track with health, time management, and budget goals. Think about what your week ahead looks like and plan how often you will cook at home and when you will eat out. Try to plan at least 3 at-home meals this week to start cutting down on expensive and unhealthy eating out.

Day 7: Rest and Journal

Halfway through the challenge, use your journaling day to think about the future. If you’re wondering how to keep New Year’s resolutions, this is one very helpful way! Writing down your goals and taking time to consider what really matters to you helps you visualize what needs to be done and also helps with setting more realistic expectations for yourself.

New Year Challenge: Week 3

Day 1: Cross an Item Off Your To-Do List

Having too many things on your plate can lead to frustration and stress. Instead of worrying about your whole list, use this day to knock out a big-ticket item on your list that you have been putting off. Once the task is complete, you will feel a sense of accomplishment and relief that it is finally done. Taking your list task-by-task makes the list more manageable.

Day 2: Plan a Group Zoom Call

Seeing friends in person hasn’t been the easiest thing this year, but we are lucky to have the technology to connect in different ways. Organize a group video call with friends to bring back a sense of being social. You’d be surprised just how uplifting it is to simply laugh with friends over Zoom.

Day 3: Be Active Outside

A daily dose of fresh air is great for you physically, but it is also a great activity for mental health. Being stuck inside all day can lead to negative feelings, especially if you don’t have much natural light. Brighten up your day and invigorate your mind by getting outside for at least 30 minutes.

Day 4: Do a 24-Hour Fast

The final week of your new year challenge includes a full 24-hour fast! On top of the additional fat burn and blood sugar management that comes from extra hours of fasting, this is also a great test of will power. If going from morning to night without food doesn’t appeal to you, try starting and ending at lunch time so you can still get a meal in during the day.

Day 5: Add Yoga to Your Workout

Yoga is a great way to challenge your body in new ways. Spend 30 minutes stretching, activating your core, and tapping into new movements you might have thought weren’t possible! Step it up by doing hot yoga in a sauna for added health benefits. Not only is yoga great for the body, it’s also a perfect time to try meditation for your mind.

Day 6: Meal Prep for the Week

Now that you have been cooking more at home and have the weekly menu planning down from last week, take it a step further and cook all your meals for the upcoming week. Preparing your meals for the week not only helps you cut down on time cooking throughout the week, it also allows you to keep an eye on every ingredient you are consuming.

Day 7: Rest and Journal

At the end of your 3-week new year challenge, this is the perfect opportunity to reflect back on how you feel, what worked for you, and what long-term changes to make in your life to continue with your healthy New Year’s resolutions. Documenting your accomplishments is a great thing to look back on if you ever feel as if you are losing motivation.

Knowing how to keep New Year’s resolutions is always a common concern as a new year rolls around. Use this 3-week challenge to start off 2021 on a great, and healthy, path. Whether you find health in the kitchen, gym, sauna, or journal, any step you take is a step in the right direction for this next chapter!

How to Deal with Burnout: Recovery, Tips, and More

During this day and age, for many of us the lines between work, play, and personal time have started to blur. With everything merging into one, burnout happens to the best of us. Working from home, disrupted routines, and the overall business of the world can lead to stress, uncertainty, and fatigue. Luckily, putting a focus on your mental health can help you learn new habits that will improve your wellbeing in the future. Learn about burnout and find ways to avoid it, or how to recover from it, below.

What is Burnout?

Burnout is a state of emotional, physical, and mental exhaustion. It can affect anyone and is namely caused by excessive and prolonged stress. Burnout can be caused by personal or professional stress and is often exasperated when you feel overwhelmed, emotionally drained, and unable to meet constant demands. General symptoms of burnout include:

Lower resistance to illness
Pessimistic outlook on work or life
Physical, mental, and emotional exhaustion
Irritability and behavior changes

Demotivation and detachment from your work
Depleted energy levels
Detachment in personal relationships
Lower productivity

The 5 Stages of Burnout

Burnout can affect anyone, at any time in their lives. However, burnout is most common in people between the ages of 25 and 44. As with any illness, symptoms of burnout change from person to person, however these five stages are commonly observed:

Stage 1: Honeymoon Phase

When we undertake a new task, we often start by experiencing high satisfaction, commitment, energy, and creativity. In this first phase of burnout, you may begin to experience predicted stresses of life, so it’s important to start implementing positive coping strategies, such as taking practical steps in your job or prioritising your mental health. The theory is that if we create good coping strategies at this stage, we can continue in the honeymoon phase indefinitely. Common symptoms include:

Job satisfaction
Readily accepting responsibility
Sustained energy levels
Unbridled optimism

Commitment to the job at hand
Compulsion to prove oneself
Free-flowing creativity
High productivity levels

Stage 2: Awakening

The second stage of burnout begins with an awareness of some days being more difficult than others. You may find your optimism waning, as well as notice common stress symptoms affecting you physically, mentally, or emotionally. Common symptoms include:

High blood pressure
Inability to focus
Irritability
Job dissatisfaction
Reduced sleep quality
Lack of social interaction
Lower productivity
Unusual heart rhythms

Anxiety
Avoidance of decision making
Change in appetite or diet
Fatigue
Forgetfulness
General neglect of personal needs
Grinding your teeth at night
Headaches

Stage 3: Chronic Stress

The third stage of burnout is chronic stress. This is a marked change in your stress levels, going from motivation, to experiencing stress on an incredibly frequent basis. You may also experience more intense symptoms than those of stage two. Common symptoms include:

Lack of hobbies
Missed work deadlines and/or targets
Persistent tiredness
Physical illness
Procrastination at work and at home
Repeated lateness for work
Resentfulness
Withdrawal from relationships

Uptake of escapist activities
Anger or aggressive behavior
Apathy
Denial of problems at work or at home
Feeling threatened or panicked
Feeling pressured or out of control
Increased alcohol/drug consumption
Increased caffeine consumption

Stage 4: Burnout

Entering stage four of burnout is where symptoms become critical. When burnout is talked about more generally, this is the stage that is often referred to. Continuing as normal is often not possible, and it’s key that you seek intervention. Common symptoms include:

Having an escapist mentality
Feeling empty inside
Obsession over problems
Pessimistic outlook on work and life
Self-doubt

Social isolation
Chronic headaches and stomach problems
Complete neglect of personal needs
Desire to “drop out” of society
Desire to move away from obligations

Stage 5: Habitual Burnout

The final stage of burnout is habitual burnout. This means that the symptoms of burnout are so embedded in your life that you are likely to experience a significant physical or emotional problem, as opposed to occasionally experiencing stress or burnout. Common symptoms include:

Chronic sadness
Depression
Chronic mental fatigue
Chronic physical fatigue

How to Deal with Burnout

Burnout Recovery Tips

Accept Help when Needed: One of the big symptoms of burnout is social withdrawal. When recovering, make an effort to open the door to help when needed. Whether it’s through coworkers, friends, or counselling, using your resources and accepting help when needed can help relieve stress and improve your situation.

List Things that Overwhelm You: It can be easy to get lost in worrying about the things in life that are overwhelming. Instead of letting these thoughts take control, make a list of the things that are on your mind. This will help you visualize what is happening and better focus on what you can do to find solutions.

Set Boundaries: Burnout is easy to achieve when you’ve spread yourself too thin. Set boundaries for yourself, especially during a time of burnout recovery, so you can give yourself the adequate space to feel better while putting better habits into place to avoid burnout in the future. It is okay to say no, especially when it comes to your health.

Focus on Your Capabilities: Don’t let the symptoms of burnout make you feel like you aren’t capable of achieving things. Focusing on your capabilities highlights your strengths. If you are recovering from burnout, try to only take on tasks that you know you can achieve and feel confident in to boost your confidence and motivation.

Understand Your Weaknesses: Your weaknesses are an important factor in burnout recovery. Instead of beating yourself up over them, take time to remember that weaknesses are not failures and are instead a chance to continue growing. Don’t commit yourself to tasks that make you feel frustrated or underprepared – both feelings can further burnout.

5 Ways to Avoid Burnout

Meditate: Burnout is felt heavily in the mind, and meditation might be just what you need to help quiet it. By learning how to meditate, you can learn how to manage your thoughts and feelings before they become negative. Pair meditation with breathing exercises or time in an infrared sauna for a full mental reset to really avoid burnout in the future.

Exercise: Getting active in any way is a proven way to help reduce stress and avoid burnout. If you find yourself getting in a rut or feeling overwhelmed, simply get your body moving and your blood pumping. Not only does this help your overall health, it also is a great mood booster and distraction from whatever might be on your mind.

Make Time for Yourself: As mentioned earlier, burnout often happens when you spread yourself too thin. Dedicating your time to work, relationships, and other external factors can become draining. Block out time for yourself every day, even if it’s just for 15 minutes. We highly recommend a home spa day to create an escape and truly pamper yourself.

Allow Yourself to Unplug: Constantly being plugged in can take a real toll on your mental health. Whether it’s work emails always on your phone or the need to check social media, looking at a screen doesn’t allow you to take a break from continually being engaged with a screen. Give yourself time often to unplug and give your eyes and mind a break.

Establish a Support System: Having people on your side can definitely make a lasting impact on avoiding burnout. Your support system will help lift you up when needed and staying social can be a distraction from the other things in life that might be overwhelming. As overplayed as it may be, we’re all in this together. Strong relationships truly help.

Burnout is a very real experience many are having today. Try to take the steps to avoid burnout and make it a large priority of yours to put a focus on your mental and emotional health. Make time for yourself, praise yourself for your wins, and form a support system that can help you through the tougher times.

If you are feeling overwhelmed or stressed, it is totally understandable – it can happen to the best of us. However, if it ever extends past the one-off stressful days and develops into a desire to withdraw from life, reach out to a professional to determine how to get you on the road to burnout recovery.

12 Healthy Holiday Tips to Prepare for Holiday Season

As November and December arrive, it means the holidays are upon us. This time brings around indulgent food, a whirlwind of events, and unfortunately seasonal colds. Learn how to continue your health journey, from eating healthy to preventing colds, even with the temptations of the holidays right around the corner with these healthy holiday tips.

Holiday Health Facts

Before jumping into tips on staying healthy during the holidays, take a look at these interesting holiday health facts:

The most weight gain people experience is the period from Thanksgiving through New Year
On average, holiday weight gain is slightly less than 2 pounds
Unlike holiday rumors may say, the suicide rate is the lowest in December
For those with heart disease or other risk factors, heart attacks around the holidays are more common
The average caloric intake for Christmas dinner is around 6000 calories
More than 20% of people set a New Year’s resolution to lose weight or get fit
Seasonal affective disorder is estimated to affect 10 million Americans

Healthy Holiday Tips for General Health

Prevent Sickness

Health is always a priority, and this year is highlighting its importance even further. During the holidays, it can be easy to catch a cold when the temperature drops and you are running around with holiday activities. Take extra precautions this year by taking vitamins and supplements, washing your hands, wearing a mask, and disinfecting items with a UV wand.

Detoxify Your Body

Detoxification before, during, and after the holidays can be a huge help to your overall health. All it takes is working up a bit of a sweat to start the detoxification process. Regular use of an infrared sauna helps promote detoxification of chemicals (and maybe some holiday treats) from the body to help you feel rejuvenated and relaxed during the holidays.

Be Active Daily

Getting your body moving every day, even if it’s just for 15 minutes, will help with staying healthy during the holidays. The winter months make it easy to want to curl up on the couch and do nothing, but that can quickly lead to unhealthy habits and can even contribute to seasonal affective disorder. Movement helps boost endorphins and your health!

Get Enough Sleep

Sleep is often an overlooked part of your health, especially during the holidays. With holiday events, gift shopping, family obligations, and general life taking place, it is easy to miss some sleep. Sleep allows your body to rest and restore. If you are having trouble sleeping, try some sleep remedies such as sauna use, aromatherapy, or meditation to help.

Healthy Holiday Tips for Diet

Eat Healthy Ingredients as Often as Possible

Having a strict diet may be difficult to follow during the holidays, so try a different approach this year. Instead focus on eating healthy ingredients whenever possible. Delicious fall and winter produce makes it much easier to make delicious and nutritious meals that still have the holiday feel – and eating mostly healthy makes the indulgence feel less guilty!

Allow Yourself “Cheat” Days

Along the lines of eating healthy, diets are all about moderation, and it is important to allow yourself to indulge at times. The holidays bring treats and large meals with friends and family. Don’t let dieting get in the way of creating memories with loved ones. Simply be aware of your choices so you don’t overdo the indulgence and wind up feeling worse.

Offer to Host or Contribute to Meals

One of the easiest ways to have control over your diet during the holidays is by doing the cooking. This way, you know exactly what is going into your food and onto your plate. If cooking or hosting aren’t your style, still offer to bring something on the healthier side or ask the host to prepare some lighter dishes if it isn’t a hassle.

Drink Responsibly

Drinking is one of the worst things for your health during the holiday season. On top of the calories, alcohol can lead to a number of negative outcomes such as hangovers, sadness, and damaged organs. Just like with food, you don’t necessarily need to cut out drinking, but do drink responsibly. And don’t forget to drink plenty of water!

Healthy Holiday Tips for Mental Health

Don’t Spread Yourself Too Thin

It is easy to get swept up in all the holiday activities and events that take place during this period, but you aren’t doing yourself or anyone else any favors by saying yes to too many things. Give yourself a break and only say yes to things that you truly have time for and will enjoy being a part of. Your loved ones will understand if you need to pace yourself.

Set Boundaries

The holidays are great, as you get to see friends and family that you probably don’t see regularly! However, that also means that there are a lot of new people to factor in. Set boundaries to make these new social interactions less stressful, whether that means being upfront about topics to avoid or being firm about what time you’re leaving an event.

Make Time for Yourself

Hopefully with this list of healthy holiday tips you are seeing the importance of putting time into your own health during the holidays. So often we get caught up in catering to others during this period, but be sure to make time for yourself as well. Set aside 30 minutes every day to do something for just you – have a spa day, read a book, or work on a hobby.

Balance Your Social Needs

Your mental health relies on many things, and social interaction is one of them. Balancing your social interactions during the holidays is important for balancing your emotions. Too much interaction can cause you to burn out, whereas too little interaction can contribute to seasonal affective disorder. Gauge what’s right for you and stick to it this holiday season.

This year, really put a focus on your health during the holiday season. Being successful in being healthy and having a good time requires moderation and setting boundaries for both yourself and for others. Use these healthy holiday tips to stay on track, but also don’t hold yourself back from making memories just to save a few calories!

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

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

Why to Put a Sauna in the House

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

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

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

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

Outdoor-Sauna-from-Jacuzzi®-Infrared-Saunas

Choosing the Right Home Sauna for You

Outdoor vs Indoor

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

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

Large vs Small

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

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

Prebuilt vs Build-Your-Own

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

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

Woman-Enjoying-Home-Sauna-from-Jacuzzi®-Infrared-Saunas

Placement Considerations for a Home Sauna

Use the Right Flooring Materials

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

Try to Place Near a Shower or Pool

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

Have Access to Adequate Power

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

Be Wary of Moisture Levels

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

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