Essential Oil Blends: How to Get the Most Out of Aromatherapy

In a world full of stress and unrest, the allure of aromatherapy has never been stronger. The soothing scents of essential oils enchant our senses and possess the power to heal, align, and invigorate. Whether you’re a seasoned veteran of essential oils or just warming up to the world of aromatherapy, harnessing the full potential of these botanical wonders starts with knowing how to blend them.

 

Understanding Aromatherapy and the Art of Blending

 

At its heart, aromatherapy is the practice of using aromatic plant extracts, commonly known as essential oils, to promote holistic healing. These oils, derived from leaves, bark, peels, flowers, seeds, or even roots, contain the very essence of the plant, imbuing them with potent medicinal properties. Blending essential oils is akin to creating a symphony of healing, where the individual oils play a unique role in achieving a harmonious effect on your well-being.

 

The Benefits of Essential Oils

 

Before diving into the skill of blending, let’s explore the vast number of essential oils and their benefits. Oils like lavender aid in calming the mind and body, eucalyptus is a natural decongestant, and the uplifting scent of sweet orange can chase away the blues. Each oil serves a specific purpose, and by combining them thoughtfully, you can enhance their benefits and create a profound therapeutic experience.

For example, the crisp aroma of peppermint is known to relieve headaches, while the warm and spicy notes of cinnamon can help battle infections. When mixed with other oils, their properties can be broadened to improve many facets of life, including mental clarity, digestive health, and somatic well-being.

 

Aromatherapy Bottles with Different Essential Oils for Blending

 

How to Create the Best Essential Oil Blends

 

Blending essential oils is more than just mixing scents; it’s an art form that demands balance and cohesion. To ensure that your blend resonates with your desired intent, consider the following:

 

Aligning with Personal Goals

Begin with your objective. Are you crafting a blend to relax after a long day, or do you seek focus and mental clarity? Let your purpose guide your choice of oils. If the goal is to calm your mind, oils like chamomile, geranium, and lavender can work wonders. Or, if you’re looking for an energy boost, grapefruit, rosemary, and juniper can help invigorate your senses.

 

Harmonizing Scents and Intents

Pairing essential oils that share common benefits or properties can amplify their effects. For instance, combining grounding oils like sandalwood and patchouli with soothing lavender can create a blend that promotes better sleep and relaxation.

 

Finding the Right Ratio

When blending, the proportion of each oil is crucial. Typically, a balanced essential oil blend consists of a base note (the foundation of the blend, known for its long-lasting scent), a middle note (adds body to the blend, balancing the top and base notes), and a top note (the first scent you experience). A common ratio for a 10ml bottle is 30% base note, 50% middle note, and 20% top note, but adjust as needed for your personal preferences.

 

Essential Oil Combinations that Blend Beautifully

 

The key to crafting a memorable essential oil blend is understanding how different scents and properties complement each other. Here are some essential oils that play particularly well together:

 

  • Lavender, peppermint, and eucalyptus form a formidable trio for cold and flu season. With its anti-inflammatory and sedative properties, lavender soothes the nerves, while eucalyptus’s cool, clear aroma opens the airways. Peppermint adds a refreshing note, uplifting the spirits.
  • Frankincense and bergamot make a delightful pair for anyone in pursuit of peace and tranquility. Frankincense, an age-old oil used in sacred rituals, promotes a sense of grounding, while bergamot’s citrus and floral notes help alleviate fear and despair.
  • Lemon, lime, and orange possess similar uplifting and purifying qualities. When combined, they create a tangy, refreshing blend that can elevate mood and dispel fatigue, helping reduce brain fog without needing the help of caffeine.

 

Woman Researching Best Essential Oil Combinations

 

Aromatherapy Blends for Health and Wellness

 

To get you started on your essential oil blending journey, here are a few tried-and-true recipes for day-to-day enhancement:

 

The Morning Blend

Awaken your senses each morning with this energizing blend:

  • 3 drops of Peppermint
  • 3 drops of Sweet Orange
  • 2 drops of Rosemary

 

The Pick-Me-Up Blend

A midday refresher to reinvigorate your spirits:

  • 3 drops of Eucalyptus
  • 3 drops of Peppermint
  • 2 drops of Lemon

 

The Stress-Be-Gone Roll-On

A calming roll-on blend for on-the-go relaxation:

  • 10ml of carrier oil such as sweet almond or jojoba
  • 4 drops of Patchouli
  • 3 drops of Lavender
  • 2 drops of Bergamot

 

The Bedtime Blend

For a peaceful night’s rest, prepare this blend:

  • 3 drops of Lavender
  • 2 drops of Frankincense
  • 1 drop of Roman Chamomile
  • 1 drop of Ylang Ylang

 

Woman Adding Essential Oil Blend to Clearlight AROMA ONE® Diffuser

 

Essential Oil Blending Do’s and Don’ts

 

While essential oils can be potent allies, they should be handled with care. Before you start blending, keep these guidelines in mind.

 

Do Your Dilutions

Never use undiluted essential oils on your skin, especially not on sensitive areas like the face or around mucous membranes. Always dilute them with a carrier oil, such as coconut, jojoba, or grapeseed oil.

 

Allergies and Sensitivities

Be aware of any allergies or health conditions you or anyone who may be using the blends may have. Some oils can trigger allergic reactions or interfere with medications, and some are dangerous for use around pets and children.

 

Quality Over Quantity

Invest in high-quality, pure essential oils. Synthetic oils lack the therapeutic benefits of natural ones and can even be harmful. Look for oils that are 100% pure and preferably organic.

 

Pregnant Pause

If you are pregnant or nursing, consult with a healthcare professional before using essential oils, as not all oils are safe for use during these times.

 

Patience is a Virtue

While your essential oil blend can be used immediately, allow your blend to rest and ‘mature’ for at least 24 hours before use for best results. This gives the oils time to meld and the scent profile to develop fully.

 

Inhale and Enjoy

Once you’ve created your essential oil blend, it’s time to enjoy it! If you’re on the go, a roller ball applicator can deliver quick aromatherapy on your wrists or temples. Or, have the scent fill the air and surround you in your own wellness sanctuary with the AROMA ONE® portable aromatherapy diffuser. Whether on your bedside table, at your desk, or in your infrared sauna, you can harness the benefits of essential oils wherever you go.

 

As you venture deeper into the aromatic world of essential oils, don’t be afraid to experiment. Essential oil blending is a highly personal art; what works for one might not resonate with another. Your unique blend is out there, waiting to be discovered – so dive in, trust your senses, and enjoy the olfactory symphony that is aromatherapy. Remember, in the world of essential oils, the nose knows the way.

Update Your Diet with these Immunity-Boosting Foods

In an era where health and wellness are top priorities, the focus on bolstering our immune systems couldn’t be more significant. Our bodies are constantly under attack from environmental toxins, pathogens, and stress, all of which can compromise our natural defense mechanisms. If you’re looking to help boost your immune system and have stronger protection against seasonal sickness, allergies, and more, some healthy diet changes can help make a huge difference. Read on to find tips for your diet to boost your immune system, along with some additional lifestyle tips.

 

The Role of Nutrition in Immunity

 

Your immune system is a complex network of cells and proteins designed to defend the body against infection. What you eat directly affects your immune system’s capabilities; therefore, a diet rich in certain nutrients is paramount. Specific foods can enhance immune responses and help the body fight infections more effectively. In contrast, a diet high in refined sugars and unhealthy fats can hamper your immune system’s functions.

 

Antioxidants

An antioxidant-rich diet is a great way to boost your immune system naturally. Antioxidants are compounds that can neutralize free radicals, thereby protecting the body’s cells from damage. They also play an essential role in the immune system, enabling the body to fight harmful pathogens. Some of the most potent sources of antioxidants include berries, dark chocolate, and certain beans.

 

Vitamins and Minerals

Nutrients like vitamins A, C, and E, as well as the minerals zinc and selenium, have been shown to bolster immune health significantly. Foods rich in vitamin C, for instance, not only protect against immune system deficiencies but also offer a powerful defense against chronic diseases. Kiwi and citrus fruits like oranges are well-known sources of this essential vitamin. Focusing on a diet with these nutrients can help you maintain a strong immune system.

 

Woman Drinking Orange Juice with Vitamin C for Immunity Boost

 

Best Foods for Immune System Support

 

Now that we understand nutrition’s essential role in immunity, let’s explore how to incorporate immune-boosting foods into our daily diet. If you’re ready to fortify your immune defenses, the following list of foods to stock up on will serve as an excellent starting point. Adopting a diet rich in these elements will not only benefit your overall health but provide you with a line of defense that can ward off illnesses.

 

Citrus Fruits

Perhaps the poster children of immune health, citrus fruits like oranges, lemons, and grapefruits are abundant in vitamin C and other essential nutrients and antioxidants. Enjoying a glass of freshly squeezed orange juice in the morning or incorporating lemon to season your meals can add a necessary kick to your immune system.

 

Leafy Greens

Popeye was onto something with his love for spinach. Vegetables like spinach, kale, and broccoli are packed with vitamins, minerals, and fiber that are vital for healthy immune functions. They can be used to create salads, smoothies, or as hearty sides to your main dish.

 

Lean Proteins

Lean proteins, such as chicken, turkey, and fish, are rich in iron and zinc. Both minerals aid in developing immune cells and can help the body defend against infections. Including these meats in a balanced diet will ensure you do not fall short on these critical nutrients.

 

Berries

Known for their high levels of vitamin C, which is a potent immune system booster, berries such as blueberries and strawberries are also rich in flavonoids, which are powerful antioxidants. These superfruits can easily be added to your breakfast, snack, or dessert and are a tasty way to improve your health.

 

Woman Eating Yogurt and Blueberries for Immune Support

 

Yogurt and Fermented Foods

Probiotics found in yogurt and other fermented foods like kimchi and sauerkraut can help regulate the immune system by balancing the gut microbiota. A healthy gut is key to a robust immune system, making fermented foods a must in any immune-supportive diet.

 

Nuts and Seeds

Almonds, sunflower seeds, and hazelnuts are excellent sources of vitamin E, an antioxidant that helps immune cells function optimally and protect cells from damage. Seed and nut butters can easily be spread on toast or used in various recipes to pump up the nutrition.

 

Spices and Herbs

Garlic, turmeric, and ginger have long been used for their immune-boosting properties. They have anti-inflammatory and antiviral effects, making them excellent additions to soups, stews, and stir-fries, especially during flu season.

 

Tea

Certain teas, particularly green tea, contain powerful antioxidants like epigallocatechin gallate (EGCG) that can enhance immune function. They also contain L-theanine, an amino acid that may aid in producing germ-fighting compounds in your T-cells.

 

Woman Using Infrared Sauna to Boost Immune System Naturally

 

Other Lifestyle Factors that Support Immunity

 

Diet is just one piece of the immunity puzzle. Additional lifestyle habits can also influence the body’s ability to resist diseases. Regular exercise, sufficient sleep, and stress management are critical to maintaining a strong immune system.

 

Infrared Sauna Use

Saunas offer various health benefits that help boost the immune system naturally. Infrared sauna use can help boost white blood cell production, create an artificial fever to improve immune cell efficiency, release impurities through sweat, reduce stress by balancing cortisol levels, and enhance blood circulation.

 

Stress Management

Chronic stress can suppress the immune system, making it difficult for your body to properly fight off antigens. Techniques such as meditation, yoga, aromatherapy, and deep breathing can reduce stress levels and promote a healthy immune response, leaving you feeling better mentally and physically.

 

The Power of Exercise

Regular physical activity can contribute to general good health and help your immune system protect you from illnesses. It improves cardiovascular health, lowers blood pressure, helps control body weight, protects against various diseases, and improves sleep – all factors that affect immune system strength.

 

Quality Sleep for Health and Recovery

The body uses sleep as a time to rest and recover. During these periods, the immune system can produce and distribute infection-fighting antibodies and cells. Chronic sleep deprivation can impair your immune system and leave you more susceptible to infections, so getting an appropriate amount of sleep can help safeguard your body.

 

Incorporating these lifestyle habits along with an immune-boosting diet will create a synergy that can significantly enhance your body’s defense system. As you make these changes, it’s important to remember that no single food or supplement can prevent illness. Still, a well-rounded approach to nutrition and healthy living can help give your immune system the edge it needs to keep you healthy.

 

Embracing a diet filled with immune-boosting foods is just one step on the path to wellness. When combined with an active, health-conscious lifestyle, it becomes a formidable strategy for enhancing your overall health. Whether you’re looking to protect yourself during flu season or simply wish to improve your body’s resilience against everyday threats, you can take control of your health and feel the positive effects of a strengthened immune system.

Small Wellness Room Ideas for Health in a Small Space

In today’s fast-paced world, prioritizing our well-being has become a top priority. For many, finding the time and space to dedicate to personal wellness can be challenging, especially if you live in a compact home or studio apartment. However, transforming even the smallest corner of your living space into a wellness retreat is not only possible, but can be the solution to your space constraints.

If you feel like you need a bit of a self-care boost, it’s time to curate your personal small wellness room, brimming with compact furniture, accessories, and practices to enhance your mental and physical health. Read on to find innovative wellness solutions perfect for small spaces, providing you with the tools to take a step further in creating a sanctuary for your well-being.

 

The Secret to Wellness: A Space that Invites Health

 

The concept of a small wellness room isn’t just about design or having the latest health gadgets; it’s about creating a space that promotes well-being and invites the practice of healthy habits. The ability of our surroundings to influence our state of mind is well-documented, and this is a principle at the heart of designing a wellness room. Each item, from the colors on the wall to the scents in the air, should serve to inspire healthier rituals.

But what about the health devices that are all the rage in self-care today? We can’t forget about technology’s advancements that have made high-impact health tools more accessible and often more manageable. Infrared saunas, for example, have been innovated into compact designs ideal for small wellness rooms.

 

Woman Using Compact Clearlight Curve Infrared Sauna Dome

 

Small Wellness Room Equipment

 

Infrared Sauna Domes

If you’re looking for an even more space-efficient solution, consider an infrared sauna dome. These compact, fabric-enclosed units can fit into a storage closet when not in use, yet provide all the benefits of a traditional sauna. The dome’s design helps it reach temperatures where it can provide that much-needed detox, or relief for muscle aches and joint pain.

Small enough for the tiniest of apartments, the Curve infrared sauna dome isn’t just about leveraging space, it’s about setting the stage for a daily health ritual that makes you feel rejuvenated and ready to tackle the demands of each day. Pair it with an amethyst mat, and you have a comprehensive and compact wellness setup.

 

Amethyst Mats

An amethyst mat, filled with amethyst gemstones, harnesses the principles of far-infrared heating and PEMF (Pulsed Electromagnetic Field) therapy, designed to help your body soothe and heal. These mats help combat the stresses of modern life, supporting restful sleep, cell regeneration, reduced inflammation, stress management, and promoting an overall sense of calm.

In a small wellness room, an infrared PEMF amethyst mat can serve as a meditation corner or an added calm element before bedtime. Just a touch of a button can bring the rejuvenating benefits of heated amethyst crystals, infrared technology, and PEMF therapy into your personal sanctuary.

 

Aromatherapy

Aromatherapy isn’t just about making your space smell nice – it’s a practice that can address a wide range of health concerns, from stress to insomnia. In a small wellness room, the addition of a portable aromatherapy device can make a significant impact on your well-being. Devices like diffusers, often compact in size, can disperse essential oils into the air without taking up precious surface area.

The AROMA ONE® portable aromatherapy diffuser allows you to bring your favorite essential oils anywhere in your space. Finding the right essential oil or blend for your needs can take some trial and error, but with their therapeutic properties and the peace they can bring to any space, the effort is well worth it.

 

Woman Using Compact Halotherapy Device in Small Wellness Room

 

Portable Halotherapy

Salt therapy, also known as halotherapy, is an ancient practice that involves inhaling salt-infused air to address respiratory issues and improve skin health. Modern halotherapy devices bring this practice to the home in a compact form. These small but effective devices can work wonders for anyone struggling with allergies or respiratory conditions, all within the confines of your small wellness room.

Despite their size, the benefits are clear – incorporating halotherapy can lead to easier breathing and an overall improvement in respiratory health. The HALO ONE® portable salt therapy device allows you to recreate the effects of a salt cave, even in a small space.

 

Compact Exercise Equipment

A small wellness room wouldn’t be complete without the inclusion of exercise equipment. Thanks to advancements in fitness technology, home gyms no longer require a room of their own. Today’s market is brimming with foldable treadmills, workout mirrors, compact stationary bikes, and collapsible weight sets, all designed to fit into the smallest of homes.

Incorporating some form of exercise into your daily routine is essential for maintaining good health. With these compact exercise solutions, you can easily stay on top of your fitness goals without sacrificing space or style in your wellness room.

 

Red Light Therapy Towers

Red light therapy is renowned for its benefits, harnessing the power of specific wavelengths of light to promote skin health and to alleviate various health conditions. Personal red light devices can offer big benefits in a small package. These compact wonders improve skin complexion and serve as a non-invasive means for several health and wellness goals, from pain relief to immune system support.

What’s more, these red light therapy towers come in a variety of sizes that are perfect even for a small room, and can be installed right next to your work-from-home desk or near your reading nook, allowing you to bask in their benefits as part of your daily routine.

 

Woman in Small Wellness Room Using Personal Red Light Device

 

More Small Wellness Room Ideas

 

Integrating Nature, Even in the City

With the rise of modular gardens and indoor plant walls, bringing a touch of nature into your small wellness room has never been more accessible. Not only do plants add a beautiful aesthetic to the space, but they also have tangible health benefits. They can improve air quality, promote a sense of calm, and even help with focus and productivity.

In a space as confined as a small wellness room, incorporating a bit of greenery can make a significant difference in the room’s ability to support health and well-being.

 

Creating a Health-Conscious Atmosphere

The final touch to your small wellness room is creating an atmosphere that aligns with your health goals. This involves selecting colors that promote calm and serenity with room decor or chromotherapy, ensuring good lighting for your activities, and keeping the space clutter-free to minimize stress.

When every element in your small wellness room is thoughtfully selected to promote health, you’ve created more than just a space full of products – you’ve made a haven for well-being.

 

Designing Your Wellness Room: A Personal Journey

 

Remember that creating a small wellness room is a personal journey. It’s about tailoring a space to support your health goals and to bring you joy. As you explore the products and practices that resonate with you, be open to adjusting and refining the space over time.

With a bit of creativity and a focus on what truly matters to you, your small wellness room can be the cornerstone of your health routine, no matter how limited your space. It’s a testament to the power of intention and design in fostering a life of wellness, even within the confines of a small apartment.

 

By integrating these compact yet powerful health solutions into your space, you’re not just making the most of what you have – you’re making a significant investment in your most valuable asset: your health.

 

Health on the Go: Portable Health & Wellness Devices

In the fast-paced rhythm of modern life, finding moments of tranquility and prioritizing personal well-being can be challenging. While spas offer an escape, the desire for a portable oasis that travels with you has given rise to a new era in health and wellness. Imagine setting up your own serene haven wherever you go, seamlessly integrating self-care into your daily routine.

From the calming embrace of portable aromatherapy diffusers and the rejuvenating glow of personal red light devices to the revitalizing touch of salt therapy diffusers and the cleanliness assurance from UV disinfectant wands, there are many ways to enjoy elevated health from the comfort of wherever you are. Read on to explore how you can elevate your health on the go and discover the latest in portable health and wellness devices, empowering you to curate your oasis anytime, anywhere.

 

Personal Red Light Device

 

Red light therapy employs specific red and near-infrared light wavelengths to help enhance cellular energy production, supporting tissue repair, muscle recovery, and improved skin health. It also influences circulatory processes, boosting blood flow and oxygenation for accelerated healing and enhanced physical performance. Additionally, red light therapy has promising implications for mental well-being. In essence, this non-invasive therapy delivers comprehensive health benefits for both the body and mind.

Portable red light devices exhibit distinctive features tailored for effective on-the-go therapy. These devices prioritize compactness, allowing users to seamlessly integrate red light therapy into their daily routines at home, on your desk in the office, or packed in your suitcase while traveling. Additionally, their small size allow you to cater to specific health concerns, offering versatility in targeting issues such as skin rejuvenation and muscle recovery.

Powered by Clearlight’s exclusive Variable Optics™ technology, the Clearlight red light range brings LED therapy to the next level. The PERSONAL Tower, measuring 13.5″ tall, is a portable device designed for targeted therapy on specific areas and comprehensive whole-body treatment. Its adaptability makes it suitable for on-the-go use, enabling users to focus on specific areas requiring attention, from the face for taking your skincare routine on the road, to hands, feet, arms, or any smaller region necessitating spot treatment. This transformative design ensures maximum healing benefits in record time, offering a versatile and efficient red light therapy experience.

 

Person Using HALO ONE® Salt Therapy Portable Diffuser

 

Compact Salt Therapy Device

 

Halotherapy, an ancient practice with roots in the healing properties of natural salt caves, has evolved into a contemporary wellness solution. Also known as salt therapy, this practice involves creating a microclimate saturated with salt particles to mimic the beneficial conditions found in salt caves. The inhalation of these salt particles is believed to offer a range of health benefits, making salt therapy a sought-after solution for respiratory and skin conditions.

Portable salt therapy diffusers bring the advantages of halotherapy to a new level of accessibility. These devices allow individuals to experience the therapeutic benefits of salt therapy conveniently, without the need for specialized facilities. The benefits include promoting lung health, alleviating respiratory ailments, improving skin conditions, and creating a more balanced living and working space.

A notable halotherapy device is the HALO ONE® portable diffuser, which leverages advanced, patented technology to construct a microclimate saturated with a high concentration of salt particles. This innovative design empowers individuals to effortlessly tap into the essential benefits of halotherapy wherever they are. The HALO ONE system distinguishes itself with its compact and user-friendly design, making it an ideal companion for those searching for the therapeutic advantages of on-demand salt therapy. Furthermore, the device operates on a rechargeable battery, elevating its portability and ensuring accessibility for users on the move.

 

UV Disinfecting Wand

 

Germs and bacteria are everywhere, so keeping our surroundings healthy and safe is crucial. Traditional sanitizing methods like gels, sprays, and wipes may fall short because many germs resist heat, cold, and drugs. However, they aren’t resistant to Ultraviolet light (UV). UV exposure can rupture the cell walls of pathogens, disrupting cell reproduction and potentially causing the death of the organism. For a disinfected environment, it’s not necessary to kill the pathogens- you just need to apply enough UV light to prevent the organism from replicating.

That’s where portable UV disinfectant wands come in handy to help fight against germs and bacteria. Easy to use and designed for convenience, these wands help you keep things clean and safe, especially when you’re out and about. They’re like your personal cleanliness assistants, making it simple for everyone to stay healthy in our busy world. These devices, designed for convenience, enable users to disinfect surfaces efficiently, enhancing hygiene and safety during travel.

The Clearlight UV Disinfectant Wand sets itself apart by incorporating Mixed Wave™ Technology, seamlessly blending UVC and UVA. Crafted with precision and durability in mind, this doctor-designed wand is mercury-free, glass-free, and built to withstand the test of time. The Clearlight UV Wand damages the DNA and RNA in bacteria and viruses, rendering them harmless. Leveraging high-powered LEDs, this wand facilitates disinfection up to 10 times faster than most fluorescent UV devices and boasts up to 2 times the power of other LED UV devices.

 

AROMA ONE® Aromatherapy Portable Diffuser on Table

 

Portable Aromatherapy Diffuser

 

Aromatherapy, which engages the sense of smell, has proven to be a potent tool for relaxation, stress reduction, and overall health promotion. Enter portable aromatherapy diffusers, representing a revolutionary approach to experiencing the benefits of aromatherapy on the go. These compact devices have become indispensable companions for individuals seeking moments of tranquility amidst their busy and demanding schedules.

Incorporating aromatherapy into daily routines has never been more convenient, thanks to these portable diffusers. Whether at home, in the office, or traveling, these devices offer a seamless way to infuse your surroundings with the healing scents of essential oils. Enjoy the transformative power of scent, allowing you to elevate your mood and well-being wherever life takes you.

A standout in the realm of portable aromatherapy is the AROMA ONE®, a device designed to assist the body and mind in unwinding. Employing ultrasonic, high-frequency technology, the AROMA ONE aromatherapy diffuser converts water and essential oils into a fine mist, dispersing it gently into the air. This wellness solution is not only small and portable but also versatile, running from any electrical outlet or operating with a battery. The AROMA ONE has the unique capability of making any space feel refreshed and revitalized. Whether you’re in a sauna, at home, or on the move, this device is tailored to deliver wellness benefits wherever life may lead.

 

Mobile Meditation and Relaxation Apps

 

In understanding the crucial role of meditation and relaxation in fostering overall health, it becomes evident that these practices extend beyond stress reduction. They actively contribute to mental clarity, emotional balance, and improved focus, making them integral components of a comprehensive approach to well-being.

As we navigate the digital age, mobile meditation apps emerge as valuable tools for seamlessly incorporating mindfulness practices into our daily lives. These apps offer convenience and flexibility, empowering users to take their wellness journey at their own pace. From a multitude of guided meditation sessions catering to different needs, led by experienced instructors, to stress-relief exercises encompassing diverse techniques like breathing exercises and progressive muscle relaxation, these apps provide a rich array of tools to manage and alleviate stress.

To establish a portable meditation routine, designate a specific time for your practice – whether in the morning, during lunch breaks, or before bedtime – and prioritize consistency to build a routine. Leverage the features offered by the app, such as customizable session lengths and diverse meditation styles, to tailor your routine to your specific needs. Whether you find yourself at home, commuting, or traveling, a portable meditation routine can offer a consistent source of calm and balance amidst life’s various demands.

 

Person Using Wearable Fitness and Wellness Tracker

 

Wearable Fitness and Wellness Trackers

 

Understanding and actively monitoring health and fitness is vital for a healthier lifestyle. In the world of portable fitness and wellness trackers, two main categories stand out. Wearable devices, worn on the body, offer real-time data on health metrics, empowering users to engage actively in their well-being. Smartwatches, combining traditional timekeeping with advanced health features, provide a holistic approach to wellness by seamlessly integrating communication and other smart functionalities.

When considering portable fitness trackers, key features include heart rate monitoring for optimizing workouts, sleep tracking for improving sleep patterns, and activity tracking to encourage awareness and goal-setting for physical activity.

To integrate tracking devices into a mobile health routine, users should choose a device aligned with their health goals and preferences. The companion mobile app becomes essential, providing a seamless experience by syncing data and offering detailed insights. Regularly reviewing tracked metrics empowers individuals to make informed decisions about fitness routines, sleep patterns, and overall well-being, fostering a proactive and engaged approach to health maintenance.

 

Building Your DIY Portable Health Kit

 

There are many portable health and wellness tools that can transform any space into your personal sanctuary. From aromatherapy diffusers to UV disinfectant wands, and fitness trackers to meditation apps, there is an array of options to elevate your well-being on the go. Consider curating your personalized health and wellness kit tailored to your needs. Select devices that align with your lifestyle, whether it’s fostering relaxation, enhancing fitness, or ensuring cleanliness. Your DIY portable health kit is a testament to your commitment to prioritizing health amidst life’s demands.

 

Amid busy schedules, it’s essential to prioritize health on the go. Incorporating these tools into a consistent routine, be it a brief meditation, a fitness check-in, or a moment for hygiene, contributes to a healthier and more balanced life. Small habits can lead to significant improvements in well-being. Creating a personal health sanctuary isn’t confined to specific places – it’s about infusing wellness into every aspect of your life.

9 Winter Health Tips to Stay Healthy This Season

Winter has begun, which means the cold weather is here! The cold has long been associated with getting sick as people spend more time indoors in close quarters, immune systems are lowered, stress is increased, and healthy habits sometimes go out the door. But winter doesn’t have to mean a season of sickness! Read on to find ways to stay healthy this season with these winter health tips – from eating healthy meals among winter treats to protecting your body from winter colds.

 

Woman Detoxifying in Infrared Sauna for Winter Wellness

 

Detoxify

 

One of the most useful winter health tips is detoxification. Detoxification has many benefits, such as eliminating toxins and chemicals, easing muscle soreness, and general relaxation. Sweating is one of the main forms of detoxification. Either hit the gym or use an infrared sauna for a deep sweat session that will leave you feeling healthier this winter season. An infrared sauna will take your detox to the next level with a slew of other health benefits such as reduced stress, improved skin health, a boosted immune system, and of course, a great way to stay warm – all great things for winter health.

 

Stay Warm

 

Getting sick in the winter is a common occurrence, and it may partially be caused by the cold. Some viruses spread more easily in cold air, and being cold may have an adverse impact on your immune system. One way to help keep your body healthy is by keeping warm. Luckily, this means you also get to be more comfortable! When you’re outside, wear appropriate clothing, and make sure your extremities are well protected. You can also keep warm by having a session in an infrared sauna, which will make you warm while boosting your immune system. Cozying up next to the fire, enjoying warm foods, holding a mug of warm tea, and exercising can also help.

 

Exercise

 

Apart from the warmth, exercise is one of the top ways to stay healthy regardless of the season. With large, indulgent meals and the desire to just sit in front of the fire, it’s easy to fall off the workout wagon. Exercising doesn’t just help you stay in shape physically, it can also help you stay in shape mentally. Movement helps boost endorphins, especially in the winter when many experience Seasonal Affective Disorder. Get active for 30 minutes daily, whether taking a stroll outside or hitting the gym. This way, you can stay happy and get your blood pumping.

 

Woman Eating Healthy Meal for Winter Health

 

Eat Well

 

The winter is full of warm and cozy treats that can be hard to ignore. This winter season, indulge in moderation and consider a detox after. Try to keep the decadent treats to a minimum, and make sure you have plenty of fresh fruits and vegetables to get your daily dose of vitamins. Take the time to plan out meals a few days in advance, focus on lighter fare that allows you to take advantage of local farmer’s markets and seasonal items, and eat as healthy as possible to support your overall mission of good health and wellness over the winter. Sure, you can indulge here and there, but eating healthfully feels a lot better than overeating.

 

Get Rest

 

With the winter months being some of the most hectic for many, rest is one of the most important winter health tips. This season, take time to rest and relax to recharge your body. Whether it’s an hour to read your favorite book or ensuring you get the proper number of hours of sleep every night, rest is important for brain function, mood, and even cardiovascular health. Between work, social engagements, and life in general, it is important to make time for yourself and take it easy to let your body heal and recuperate. You can improve your sleep by incorporating red light therapy into your bedtime routine, helping your body relax and start the restoration process.

 

Step Outside

 

Depending on where you are, the weather outside may be frightful, but the benefits of going outside are so delightful. Spending some time outdoors is linked to many benefits that may affect your mental health during the winter, such as boosting creativity and concentration, fighting Seasonal Affective Disorder, improving your mood, reducing stress, and preventing cabin fever. Don’t get the winter blues stuck inside, bundle up and go outside for your mental health. Always be sure to check the weather beforehand and wear appropriate clothing, stay hydrated, and stay warm to prevent catching a cold!

 

Woman Meditating for Mental Health in Winter

Meditate

 

Quieting your mind in the winter may seem like a difficult task when you’re still recovering from the holidays and starting to plan the year ahead, but taking 10 minutes of your day to meditate can help significantly reduce your stress. Work meditation into your daily routine, whether it’s when you wake up or before bed. Take this time to center yourself and collect your thoughts. Meditation can be done anywhere, but we recommend trying it in a sauna or in bed for ultimate relaxation. You can boost your meditation session by pairing it with aromatherapy, using an aromatherapy diffuser for essential oils such as lavender, peppermint, and clary sage for a clear, stress-free mind.

 

Set Boundaries

 

An essential tip for mentally staying healthy during the winter is learning how to set boundaries. There are some settings or situations that might make you uncomfortable, and that is okay! Whether you’re avoiding large crowds or simply don’t have the time on your plate to make new plans, boundaries ensure that you don’t end up experiencing burnout – which can lead to stress that can eventually contribute to worsening your health. Set these boundaries with yourself and be comfortable with saying no to plans that don’t work with your schedule or your comfort level. Those close to you will respect and understand your choices!

 

Prevent Sickness

 

The winter season means colder temperatures, which often lead to sickness if proper precautions aren’t taken. Cold weather facilitates the spreading of germs and lowers your immune system. This tip might not 100% be in your control, but taking extra care in winter to prevent sickness and boost your immune system can help reduce your chances of catching something. Along with the tips above, you can keep your body healthy this winter by staying hydrated, taking vitamins and supplements, washing your hands frequently, using a UV disinfectant wand, using a halotherapy device for respiratory health, and minimizing contact with those who may be sick.

 

This winter, take extra care of yourself to ensure you have a healthy and happy season! Use these winter health tips to guide you along your health journey. Remember, many of these tips are helpful year-round. Start incorporating these practices into your everyday routine to start a healthy future for yourself!

8 Natural Remedies for Asthma Symptoms

Living with asthma can be a challenge, especially when it limits your ability to enjoy everyday activities. While traditional medications, like inhalers, can help temporarily relieve symptoms, they don’t offer a long-term solution. Fortunately, there are several natural remedies and habits you can implement into your routine that can alleviate your symptoms and enhance your respiratory health. 

Though there is currently no cure for asthma, trying some of these natural asthma treatments could improve your quality of life all around. In this article, we’ll explore some of these natural remedies, including aromatherapy, yoga, and more. Let’s dive in and discover how you can regain control of your asthma – and your life!

 

Woman Using Aromatherapy to Treat Asthma Naturally

 

Aromatherapy

 

Certain essential oils, such as eucalyptus and peppermint, have natural anti-inflammatory properties that can help reduce inflammation in the airways. These mighty oils can be used in a diffuser to revitalize a space and enhance the aromatherapy throughout your home. Natural plant extracts and oils are also known to elevate your mood, provide a calming sensation, and reduce stress, all which are helpful in aiding asthma symptoms.

You can experiment with different scents to see which work best for you, making it a bit of fun to play around to find your perfect combination. Popular essential oils for asthma include clove, rosemary, and thyme to help with difficulty breathing and wheezing, and lavender, eucalyptus, and tea tree oil to help reduce inflammation.

 

Halotherapy

 

It is believed that inhaling salty air can help stimulate the respiratory system, reduce inflammation, and reduce discomfort. But you don’t have to sit around the beach for hours to reap all of the benefits of salt. Halotherapy, or salt therapy, is a natural remedy that can be done in the comfort of your own home. 

The treatment involves inhaling microscopic salt particles, which has been found to be effective in clear blockages in the airways. This makes it particularly beneficial for individuals with asthma who struggle with respiratory inflammation. A study found that children with asthma who used speleotherapy, or salt-based therapy, for a four-week period experienced improved symptoms. Regardless of age, incorporating salt therapy weekly can help reduce inflammation caused by asthma.

 

Steam Therapy

 

Inhaling steam is another helpful way to open up your airways during asthma symptoms. Steam therapy can be done by taking a hot shower or bath, using a steam inhaler, spending time relaxing in a steam room, or even by simply standing over a bowl of hot water. Using steam is a quick and effective way to help open your airways, reduce inflammation, loosen mucus and congestion, and help provide moisture to airways for asthma attacks caused by dry air. While steam therapy isn’t a treatment for asthma, it’s a wonderful and easily-accessible remedy to alleviate discomfort when it arises.

 

Person Using HALOONE® Salt Therapy in Sauna for Asthma

Infrared Saunas

 

Recent studies have found that infrared sauna use may help improve lung and respiratory function. One recent review in 2018 found that those suffering conditions such as asthma saw breathing improvements after sauna use, and another study found that consistent sauna use helped reduce the symptoms of acute respiratory symptoms. Infrared sauna use can help improve circulation, reduce inflammation, maintain a healthy weight, and improve immune system health – all factors that can help improve overall lung health.

Better yet, you can incorporate other asthma-friendly practices like aromatherapy and halo therapy into your infrared sauna session with the HALOONE® salt therapy generator and AromaOne® aromatherapy diffuser. Both devices are portable and can be used anywhere in your home, but when paired with your Clearlight Infrared Sauna experience, you’ll surround yourself in wellness and have a powerful trio of natural remedies for asthma in one session.

 

Weight Management

 

Many who struggle with asthma know carrying excess weight can worsen symptoms and make it more difficult to manage their condition. Losing weight in a healthy and sustainable way can help reduce overall inflammation in the body and aid your respiratory function. Through a healthy diet and exercise plan, you could find great relief in your breathing. Aim to achieve your weight loss goals through gradual lifestyle changes that are realistic and can be sustained in the long run. Seeking out professional assistance can also help you in making these changes into a life-long commitment. 

 

Asthmatic-Friendly Diet

 

As you may be able to tell already, there is a common trend among all of these treatments: anti-inflammatory remedies and asthmatic patients are definitely friends. That is why having a diet plan with plenty of anti-inflammatory properties is optimal to stay in good health. 

Herbs such as ginger, turmeric, and licorice root have been used for centuries as natural remedies for asthma and respiratory ailments. Foods rich in omega-3 fatty acids like those found in fish, nuts, and seeds can also reduce inflammation in the body.  Even if you don’t restructure your whole nutritional plan around these foods, including them once a day can be helpful in maintaining a healthy diet. If you see a nutrition specialist already, consider sharing about your condition with them and discuss how your nutrition could better aid your symptoms.

 

Group Breathing Exercises During Yoga Practice for Asthma

 

Yoga Practice

 

Yoga is a curative therapy known for its life-altering benefits, especially for those with asthma. This low-impact exercise has the power to improve lung function and reduce stress, two known triggers for asthma symptoms. Specific yoga poses, such as the downward-facing dog and the cobra pose, allow the lungs to expand, enabling deeper breathing.

Additionally, the breathing techniques practiced in yoga, known as pranayama, reduce anxiety by calming the nervous system and relaxing the body. Studies have found that people who practice yoga may experience fewer asthma attacks and get better results in breathing tests, and yoga can be an effective tool in managing mental health to help reduce stress-induced asthma attacks. Implement this easy practice into your fitness routine and take the deepest breath you’re taken all day! 

 

Acupuncture

 

Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points on the body to improve energy flow and reduce inflammation.  A 2017 study found that adding acupuncture to your daily routine may be an effective treatment for asthma, reducing symptoms and improving lung capacity. By balancing the body’s energy flow, acupuncture has the potential to improve overall immune system function, leading to improved health and well-being for asthmatic patients and beyond.

 

There you have it. Now you know how to reduce asthma symptoms naturally. With just a few simple adjustments to your diet, exercise, and wellness routine, you can regain control of your life and enjoy everyday activities without the constant struggle to breathe. So, whether you try halotherapy, yoga, infrared sauna sessions, or any of the other practices mentioned above, try these natural remedies for asthma to help you get a deeper breath and lead a healthier, happier life!

Ways to Prioritize Healthy Travel While on Vacation

When you go on vacation, you want to be able to enjoy yourself, and your health plays a huge role in that. Focusing on both your mental and physical health might seem like a big task while traveling, but you can actually incorporate a lot of fun and healthy travel practices that will enhance your experience! Follow these healthy travel tips to help you enjoy your trip to the fullest and come home feeling refreshed instead of worn down. From what to pack to finding the right healthy activities for you, use these healthy travel tips to stay safe and happy on your next trip!

 

Happy Couple Staying Healthy on Vacation

 

How to Stay Healthy on Vacation

 

Drink & Eat Healthy

Diet is a huge component in staying healthy while traveling. High-quality ingredients help our bodies feel and function better, which means you’ll enjoy your trip even more. Definitely indulge on your trip as well! Moderation is key. Enjoy a delicious, hearty dinner, but plan to have a healthy, light breakfast in the morning following. When it comes to drinking, try to not go overboard and wind up with a hangover.

Not much ruins a trip more than a sour stomach from eating or drinking too indulgently. Find a balance between enjoying yourself and nourishing yourself for a healthy travel experience, and also be sure to stay hydrated throughout your trip.

 

Get Some Rest

While resting might feel like a no-go if you are excited to go out and travel, it really is an important factor in having a healthy vacation. If you are constantly going nonstop, you risk burning out quickly and not having any energy to do the things you were hoping to do. This is especially true if you are traveling between time zones. While it is good to adjust to the local time, pushing your body to its limits for rest will only hinder the process.

Listen to your body when it needs to slow down or take a break. If you can’t seem to sleep while traveling, try some natural sleep techniques to help you get to a more rested state of mind. You can also try meditating from time to time. They don’t have to be long meditation sessions, either. Just a few minutes of breathwork and refocusing your mind can do a lot to help you relax.

 

Woman Using Clearlight® Infrared Sauna on Healthy Vacation

 

Visit the Spa

If you are traveling and have access to a spa, use it! Going to a spa isn’t your typical travel plan, especially when you plan on exploring, but it doesn’t have to take up a significant part of your day. Getting a tension-relieving foot massage after a long day of walking or relaxing in the hot tub for 15 minutes can help make your travels feel a bit more refreshed so you can enjoy your trip even more. Bonus points if the spa has an infrared sauna, which offers health benefits like relaxation, weight loss, and detoxification during your vacation!

No spa on your vacation? No problem! You can pack some of your own personal spa items and make your hotel room your own getaway sanctuary. Things like a Clearlight® PERSONAL Red Light Therapy device and an AROMA ONE® portable aromatherapy diffuser

 

Fit in a Workout

If you have been on a workout schedule, maintaining your progress even while on vacation is important for staying healthy. Hitting the gym in the morning is a great way to jumpstart your day, and it’s definitely a perk that sweat helps you remove those toxins from enjoying some drinks the night before. Not big on the gym? You can still get in a pretty decent workout by doing some hotel room exercises. And if you can, treat yourself to a gym or spa sauna session to make your workout even more effective.

 

Explore the Great Outdoors

For those not wanting to do a full workout but want to be active on vacation, you can stay healthy while traveling by taking it outside. Exploring nature is a great way to get out of the city and see something new. With the fresh air and new views, getting outside can be a great way to clear your mind from travel stress and can give you the opportunity to see wherever you’re visiting in a new light. You’ll probably enjoy it so much that it won’t even feel like you’re exercising!

 

Happy Couple Packing for Healthy Vacation

 

Come Prepared

 

Now that you know how to stay healthy while traveling, it’s time to know what to pack. What you bring for your trip can play a huge role in staying healthy wherever you decide to go. These items will certainly help you feel your best so you can enjoy every bit of your trip! Learning how to stay healthy while traveling means learning how to mix the practical items with the fun ones.

 

Sunscreen & Lotion

Just because you’re on vacation doesn’t mean you can skip your skincare routine! Bring your favorite sunscreen and be sure to apply it before going out in the sun. Even if you’ll have minimal sun exposure, it’s best to stay safe. Lotion will also help save you from the discomfort of dry skin that sometimes comes with airplane travel.

 

Hand Sanitizer

If you’re trying to stay healthy while on vacation, having some hand sanitizer can be a huge help. Bring along a small bottle of hand sanitizer for added peace of mind when in public places. Using some in places like airports, tourist attractions, and public bathrooms can help keep your vacation more germ- and sickness-free.

 

Workout Gear

Packing nice clothes for travel is nice for photos, but if you’re getting active, don’t forget your workout gear! Make sure you bring items that are appropriate for your destination’s weather, comfortable shoes, and a reusable water bottle. Pro tip: bring a laundry bag for sweaty clothes or wet bathing suits.

 

Supplements and Vitamins for Healthy Travel

 

Supplements

Keeping up with your regular supplement and vitamin routine is essential for healthy travel. Bring along a travel supply of your typical supplements to help keep your body feeling regular. You can bring along some extra travel supplements, as well, such as vitamin C for immune health and probiotics for gut health.

 

Healthy Snacks

Of course, you should enjoy yourself with local food when on vacation, but packing some healthy snacks can help keep you on track on the plane or between restaurant hopping. Try to bring nonperishables that travel well and can store in your hotel room or bag throughout your trip.

 

Staying healthy while traveling doesn’t have to be something that detracts from your vacation. The key to it all is finding that balance: definitely have your fun and enjoy your destination, but also make sure you’re setting aside time to take care of yourself. Be sure to stay hydrated, be active, and get enough sleep to truly treat your body well. And if you happen to feel a bit of travel fatigue once you get home, hit the sauna for a post-travel detox that will help you feel better!

Spring Produce Tips & How to Create Healthy Spring Meals

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

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

 

Basket of Healthy Spring Fruits

 

Healthy Spring Fruits and Vegetables

 

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

 

Healthy Spring Fruit

 

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

 

Bowl of Healthy Spring Vegetables

 

Healthy Spring Vegetables

 

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

 

Couple Cooking Healthy Spring Recipes Together

 

How to Create Healthy Spring Meals

 

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

 

Spring Recipe Ideas

 

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

 

Friends Shopping for Healthy Spring Produce at Market

 

Working Spring Produce Into Your Routine

 

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

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

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

Healthy Lifestyle Changes to Help Reduce Blood Pressure

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

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

American Heart Month

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

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

Happy Woman with Hands Over Heart

What Causes High Blood Pressure?

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

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

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

High Blood Pressure Symptoms 

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

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

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

You can measure your blood pressure:

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

Patient Getting Blood Pressure Checked for Heart Health

How to Reduce Blood Pressure Naturally

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

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

Keep a Healthy Weight

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

Live a Physically Active Life

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

Healthy Foods for Reducing Blood Pressure

Maintain a Healthy, Balanced Diet

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

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

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

Quit Smoking

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

Limit Your Alcohol Consumption 

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

Couple Using Infrared Sauna for Reduced Blood Pressure

Use an Infrared Sauna

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

Try Chromotherapy

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

Manage Other Health Conditions 

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

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

The Best Health and Wellness Podcasts and Blogs for 2023

Looking to up your health game this 2023? You can’t grow a healthier mind and body without the right information and resources. One of the best ways to stay up to date with the latest health news and trends is by listening to podcasts and reading blogs. You can explore the most relevant information for you on the go, no matter where you are. That’s why we have gathered the best health and wellness podcasts and blogs for you to jumpstart your health journey this new year. These podcasts and blogs offer the latest tips to help you eat better, exercise smarter, and take control of your life. 

Woman Listening to Health and Wellness Podcast

Health and Wellness Podcasts for 2023

Mind Pump: Raw Fitness Truth

This popular fitness podcast exposes the raw truths about health, fitness, nutrition, and more. Hosted by four former athletes who were fed up with constant misinformation in the fitness industry, this podcast pulls the curtain on common myths by educating listeners on science-based solutions.

10% Happier with Dan Harris

Dan Harris, an ABC newsman who had a panic attack on Good Morning America, used his experience to take up the practice of meditation in search of becoming 10% happier. This podcast interviews guests and aims to answer the question: Can you be an ambitious person and still strive for enlightenment (whatever that means)?

The Ultimate Health Podcast

Co-hosts Marni Wasserman and Dr. Jesse Chappus inspire you to reach your maximum potential in all things health. They interview world-class natural health and wellness experts on topics such as lifestyle, nutrition, fitness, meditation, diet, and sleep. Jesse and Marni tackle mainstream medical thinking with holistic information and alternative viewpoints.

Ben Greenfield Fitness

This podcast covers fitness, nutrition, biohacking, fat loss, anti-aging, and cutting-edge health advice from America’s top personal trainer, Ben Greenfield. This podcast features the latest research on health and wellness topics, how to optimize mind-body-spirit, and interviews with exercise, diet, and medical professionals to give a full picture of health.

The Human Upgrade

Formerly known as Bulletproof Radio, this podcast by the founder of Bulletproof Coffee, also known as “the father of biohacking,” Dave Asprey, pushes the boundaries of science and personal development. Expand what you know about the capabilities of the human mind and body and test your own possibilities with knowledge from world-class MDs, biochemists, Olympic nutritionists, and meditation experts. 

Yogaland

Host Andrea Ferretti talks to insightful guests about yoga and the path of self-awareness. Her topics include how yoga is used in schools, how it rewires our brains, the nitty-gritty anatomy advice, the simple ways yoga helps us navigate emotions, and more. Yogaland provides weekly inspiration focusing on creating a happy, healthy, and meaningful life.

Woman Recording Health and Wellness Podcast

The Doctor’s Kitchen Podcast

Covering a range of topics from the principles of healthy eating to how to prevent and treat illness, Dr. Rupy and his panel of experts draw on the latest research to give listeners actionable tips to help supercharge their health. This podcast is great for those wanting to learn more about how diet affects overall health.

Feel Better, Live More

Hosted by Dr. Chatterjee, this podcast aims to inspire, empower and transform the way we feel. Tune in to hear stories from leading health experts and exciting personalities who offer easy health life-hacks, give expert advice, and debunk common health myths giving listeners the tools needed to revolutionize how to eat, sleep, move, and relax.

TEDTalks Health

From medical breakthroughs in cancer treatments and psychedelic-assisted psychotherapy to tips on what to ask your doctor and how to make healthy decisions, doctors and researchers share their discoveries about medicine and well-being. These podcast episodes are pulled from onstage TED conferences, TEDx events, and other global events. 

The Rich Roll Podcast

Ultra-athlete, wellness evangelist and world’s fittest vegan Rich Roll uses his master-class skills in personal and professional development to educate, inspire and empower listeners to unleash their best, most authentic self. Interviews with guests include topics in fitness, veganism, cooking, nutrition, and everything in between.

Sleep With Me: The Podcast That Puts You to Sleep

Sleep is integral to overall health, and this podcast aims to bore you to it. These bedtime stories for adults progressively become more boring to help calm the mind and wander off to sleep. Expect to find boring renditions of some of your favorite pop culture events, such as slow recaps of the recent episodes of current shows.

The Goop Podcast

Goop CEO Gwyneth Paltrow and CEO of LOOM Erica Chidi chat with a wide range of special guests – from doctors to creatives, CEOs to spiritual healers – about shifting old paradigms and starting new conversations. Listen to this podcast to learn about holistic and alternative approaches to medicine, fitness, nutrition, spirituality, and more. 

Woman Reading Health and Wellness Blog on Computer

Health and Wellness Blogs for 2023

Clearlight Infrared Saunas Blog

From natural remedies to mental wellness tips, along with some helpful information on how infrared sauna use can improve your health. Backed by research and expert advice, our blogs aim to educate and entertain readers to a happier, healthier, and more natural life. Check-in monthly to find new health and wellness topics for the season.

Healthline

Search for something health-related online, and you’re likely to see a Healthline blog show up in the results. Over 125 million visitors visit this blog every month for tips on medication, lifestyle, and general health news. Everything is written by health experts, meaning readers can feel confident in the information they are receiving.

Well+Good

Well+Good does just as the blog name implies, it gives tips on wellness and how to experience good sweat, good looks, good advice, good food, good travel, and a good home. From the past years, their site has continued to grow to provide readers with tips and insights into recent health and wellness trends. Now available as a podcast too! 

Joyous Health

Want easy-to-follow advice for a healthier lifestyle? Joyous Health is the perfect blog for just that. Joy McCarthy draws from personal and professional experience to teach you how to live a holistic life. From well-being tips, recipes, family guidance, and more find everything you need for a healthier life on her page.

Naturally Savvy

This health and wellness blog focuses on how nutrition impacts many aspects of your life. From education on what you eat and which supplements you take to how to use natural ingredients as remedies for illness, Naturally Savvy stresses the importance of knowing how outside elements affect your body, and what you can do to counteract the negatives.

Man Reading Health and Wellness Blog on Phone

Everyday Health

This blog is one of the most comprehensive and well-trusted sites for medical information. Helpful tools such as meal planners, symptom checkers, and calorie counters are offered alongside expert reviews of medical news and industry insights from writers who are in active clinical practice. Articles range from flu reports to healthy recipes.

MindBodyGreen

The founders of MindBodyGreen, Jason and Colleen Wachob, started this health and wellness blog as a way to document their journey toward living an organic and healthy life. After over a decade of producing content and building its brand, MindBodyGreen is a hub for all things related to holistic health, from natural beauty products to spirituality tips.

Delicious Living

Find a trusted voice in a sea of noise. Delicious Living is your one-stop-shop for everything natural remedies, expert advice, clean beauty, green living, and natural cooking. For more than 30 years, they have offered a natural health community that focuses on solving modern needs with contemporary natural health care methods.

Wellness Mama

Wellness Mama is geared toward mothers and families looking to live a life of health and wellness, but their content can be applicable to non-mamas too! Founder Katie Wells aims to educate readers about the importance of natural living through the support of a team of researchers and medical advisors. They even have a Wellness Mama Podcast available now!

Fit Foodie Finds

While the title of this blog may seem like it’s all about food, this site offers much more than that. CEO and founder Lee Funke has created an impressive catalog of healthy recipes and has supplemented her message of balance with workout tips, travel and style guides, and wellness trends for a well-rounded and engaging health blog.

Now that’s a round-up of the best health and wellness podcasts to get your health kick in 2023! Be sure to subscribe to these podcasts and blogs to stay up-to-date with news, trends, and all the latest tips. Find exciting content that will inspire new healthy habits in your own life. The health and wellness space is ever-evolving and that’s why having a list of your most trusted resource and information hubs on the web can help you when you most need answers. Stay informed and on top of your well-being throughout the new year.