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.

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!

 

Couple Doing Outdoor Workouts Together in Spring

 

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.

 

Couple Riding Bikes and Exercising Outdoors

 

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.

 

Friends Kayaking in Spring to Workout in Nature

 

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!

 

Friends Playing Tennis in Spring for Outdoor Workouts

 

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.

How to Use Essential Oils for Sauna Aromatherapy

Aromatherapy has long been used by many civilizations and is still being enjoyed today.  Ancient Egyptian, Chinese, and Greek cultures used this practice of using aromatic plant extracts and essential oils for various purposes. The term was originally coined in 1937 when it was discovered that lavender essential oil had medicinal properties to help relieve burn victims. Now, the use of essential oils for aromatherapy has become widespread, being used for homeopathic remedies like reducing pain, soothing sore muscles, preventing depression, reducing stress, and promoting better sleep.

Spending time in an infrared sauna is relaxing on its own, but you can enhance the experience even further by incorporating essential oils. It is important to note that essential oils are very strong and should be diluted or used with a carrier oil to avoid too much exposure. Learn more about the 10 best essential oils for sauna usage, and how you can utilize different scents for a range of revitalizing uses, from relaxation to reinvigoration!

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Best Essential Oils for Sauna Aromatherapy

  • 1. Birch
    In traditional Finnish saunas, birch is one of the most commonly used scents, featuring a minty smell. Birch essential oil offers a wide range of health benefits, including bacterial and fungal prevention, pain reduction, improved circulation, skin toning, body detoxification, and skin condition treatment. This essential oil contains both Salicylic Acid and Methyl Salicylate to help cure ailments such as ringworm and eczema. The antiseptic properties not only clean the body, but they clean the sauna as well!
  • 2. Cinnamon
    If you’re looking for a pick-me-up during your sauna use, diffuse some cinnamon oil during your next session. The warmth and spice of this essential oil isn’t just a treat for the taste buds but is also an invigorating sensation for the rest of the body. Cinnamon essential oil is wonderful for soothing sore muscles and can be used as a natural decongestant if suffering from a cold. This oil also reduces inflammation, promotes blood circulation, boosts mood, and improves metabolism.
  • 3. Citrus
    The citrus family of essential oils comes in a number of scents, with lemon and orange being some of the most popular. Starting off your day with an invigorating sauna session filled with zesty citrus notes will wake you up more than a glass of orange juice. On top of giving you a boost of energy, citrus oils feature anti-inflammatory, cleansing, and antidepressant properties. Avoid using these types of oils before going to bed, as they will most likely wake you up instead of creating a calming effect.
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  • 4. Eucalyptus
    While peppermint and lavender oils have topped the list of most popular essential oils for a while, eucalyptus essential oil has been climbing the ranks. This refreshing oil eases mental exhaustion and offers many health benefits. Eucalyptus has a pleasant scent that works as a deodorizer and helps kill germs and bacteria in the air. Because of this, diffusing eucalyptus oil helps aid in respiratory issues. If you have any wounds, this oil is germicidal and antimicrobial, meaning it aids in faster healing while soothing at the same time.
  • 5. Frankincense
    Using frankincense in your sauna is a particularly great choice if you are fighting a cold or other sicknesses. This essential oil comes from the Boswellia carterii or Boswellia sacra tree and has been known to aid in enhancing immune system performance. Some studies show that using frankincense can help fight certain cancers and lessen the negative side effects of chemotherapy. Using this essential oil is also great for preventing signs of aging, improving digestion, and balancing hormones.
  • 6. Lavender
    Lavender essential oil has long been a favorite for aromatherapy. Known for its soothing properties, this oil is wonderful for winding down after a long day. The relaxing scent helps calm headaches and promote a good night’s rest, but other healing properties of lavender include burn and wound treatment, anti-aging antioxidants, diabetes protection, and improved brain function. Sitting back and relaxing in a sauna with lavender aromatherapy is sure to be a restoring experience.
  • 7. Peppermint
    On the opposite end of calming lavender is peppermint oil. Peppermint essential oil is a stimulant and boosts energy. If you’re having trouble waking up in the morning, sit in a sauna and diffuse peppermint oil to awaken the senses. On top of boosting energy and mood, peppermint contains antispasmodic properties, making it a perfect natural remedy for stomach ailments such as nausea. The cooling properties of this oil will make for a truly reinvigorating sauna session.
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  • 8. Pine
    If you suffer from headaches or congestion, pine essential oil may be the remedy for you. Offering the refreshing scent of a forest, diffusing pine oil in your sauna is a totally unique, natural experience. It can be particularly helpful as a natural decongestant, helping loosen phlegm in your lungs. The anti-inflammatory nature of pine oil also aids in reducing joint pain, relieving headaches, boosting mood, and treating acne. Don’t use before bed, as pine oil is known to boost focus and energy.
  • 9. Sandalwood
    For increasing mental clarity and boosting memory, sandalwood essential oil is a great addition to your aromatherapy sessions. Researchers have found that this scent is calming like lavender, but without the drowsy effects, leading to a feeling of harmony. Sandalwood is anti-inflammatory, anti-aging, anti-spasmodic, and can help lower blood pressure when applied to the skin. Using this oil for sauna aromatherapy would be a great option for sauna meditation and relaxation.
  • 10. Tea Tree
    Widely known as one of the best essential oils for fighting infections and boosting your immune system, tea tree oil is a must-have for aromatherapy. Many use this oil when feeling under the weather, as its antiseptic properties are highly effective for fighting respiratory issues and sicknesses like the flu. Other conditions that can be treated with this oil are athlete’s foot, dandruff, and other skin conditions. Because of its healing strength, be sure to dilute this essential oil, and avoid contact with your eyes and nose.

Depending on your desired results, try mixing different essential oil combinations. It may take some tries to find the perfect blend, but every attempt is sure to be a positive one! Some simple combination ideas include citrus + peppermint for an energizing experience, pine + birch to go woodsy, and lavender + sandalwood for mental clarity and relaxation. Simply place a few drops of your favorite oil in a small container and place it in your sauna to be heated and enjoy. Pair the aromatherapy with sauna chromotherapy and halotherapy at home for a truly spa-like experience.

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!

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.

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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.

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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 Using Infrared Sauna to Boost Immune System Naturally

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!

50 Ways to Improve Yourself During Self Improvement Month

September is Self Improvement Month, which gives us a perfect reason to take a look at our lives to see how we can improve. Finding ways to improve yourself can be an uncomfortable, but necessary, task. It forces us to analyze what is and isn’t working on a very personal level, which results in change that can greatly improve quality of life. From getting healthy to organizing your home, check out these ideas to help improve yourself this month and beyond.

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The Benefits of Self Improvement

 

Increase Self-Awareness

The first benefit of self-improvement is that it requires you to become more self-aware and get to know yourself better. It makes you question yourself and face reality for what it is, however harsh it might be. Self-awareness is an ongoing journey. So, in order to be on the path of self-improvement, it is important to never lose touch with yourself.

 

Cultivate Self-Love

Self improvement cultivates self-love and compassion. By seeing yourself grow with every passing day, you build on your confidence and self-esteem. Self-improvement is about focusing on what matters to you and overcoming any mental hurdles that might be stopping you from reaching your highest potential.

 

Enhance Strengths

Self-improvement allows you to identify your personal strengths and play on them. From relationships to careers – knowing your strengths is important for every sphere of your life. It gives you a better understanding of what you are seeking and where you are likely to thrive and excel. It helps you set life goals and make them happen.

 

Overcome Weaknesses

While identifying strengths is an important aspect of self-improvement, so is identifying your weaknesses. The goal of improving yourself should be to look beyond those weaknesses that are stopping you from achieving greatness. Accept your weaknesses, identify where they stem from, and be determined to overcome them.

 

Step out of Your Comfort Zone

Choosing to work on improving yourself requires you to step out of your comfort zone. It lets you face your fears, try new things, and challenge yourself. There will be times when you will discover a new side of your personality, but there will also be times when you will fail. Don’t let those failures bog you down, as life begins outside your comfort zone.

 

Increase Motivation

Self-improvement and motivation go hand in hand. When you see yourself developing as a human being, you are filled with optimism and the drive to push yourself to do better. It is a continuous cycle that needs you to maintain your motivation levels and be committed to continuous growth.

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Improve Physical Health

Improving yourself is often spoken of in terms of focusing on your actions and mindset, but it can also apply to your physical health. Being physically healthy impacts your mental state and can help you approach life in a new way. Be active for 30 minutes every day, get plenty of sleep, eat well, and invest in items like an infrared sauna that will provide many health benefits.

 

Understand Mental Health

One of the biggest benefits of self-improvement is the positive impact it has on mental health. When you work on yourself, you get to know yourself better which lets you handle your thoughts and emotions more effectively. You begin to understand why you are experiencing certain emotions and learn how to tackle them with time.

 

Heal Relationships

When you work on improving yourself, you automatically improve your relations with those around you. The key to combat conflicts and build meaningful relationships starts with looking inward and developing yourself first. Moreover, when you strive to have a positive self-image, you are bound to nurture healthy relationships.

 

Improve Decision Making

Good decision making skills come from a place of clarity, self-awareness, and confidence which is a direct result of self-improvement. When you know what you want to achieve out of a situation and set your goals accordingly, you are able to make better, informed decisions.

 

Find a Sense of Purpose

Self-improvement and personal development give your life purpose and meaning. They help improve mental and physical well-being by keeping you on the right track. With a sense of purpose, you learn to accept all the challenges that come along the way because you have your eyes set on what really matters – the ‘bigger picture’.

 

Gain More Clarity

Mental clarity is a tough state to attain. However, when you make self-improvement the primary goal of your life, you begin to start becoming more authentic and removing the clutter from your life. Gaining clarity allows you to stay focused and not engage in anything that takes you away from your goal.

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Self-Improvement Ideas

  • Keep a to-do list.
  • Stay organized.
  • Do your most important task first every day.
  • Practice mindfulness.
  • Practice gratitude.
  • Pursue a hobby that you love – just for fun.
  • Have a motivational vision board.
  • Start a morning routine to do every day.
  • Journal regularly.
  • Have a go-to activity to get you out of a rut.
  • Create a mission statement for your life.
  • Get out of your comfort zone.
  • Start meditating.
  • Practice self awareness.
  • Focus on increasing the skills you’re good at.
  • Be comfortable asking for help.
  • Give praise to people you spend time with.
  • Take constructive feedback positively.
  • Save for retirement.
  • Spend money on experiences (not things).
  • Spend less than you make.
  • Stop negative thoughts.
  • Be your own best friend.
  • Drink enough water every day.
  • Get enough good sleep.
  • Learn ways to manage stress.
  • Have a weekly exercise routine.
  • Keep track of routine doctor appointments.
  • Create a meal plan.
  • Master the art of conflict resolution.
  • Stop procrastinating.
  • Improve your body language.
  • Invest in your health.
  • Read something new every day.
  • Check in on loved ones.
  • Create a bucket list.
  • Ask for feedback.
  • Acknowledge your flaws.
  • Leverage helpful resources.
  • Avoid negative people.
  • Get a mentor or coach.
  • Reduce the time spent on social media.
  • Stick to a 30-day challenge.
  • Let go of the past.
  • Show kindness to people around you.
  • Take a break.
  • Seek personal development opportunities.
  • Practice active listening.
  • Volunteer your time.
  • Actively participate in your community.

How to Improve Yourself Everyday

 

Personal development lasts far beyond Self Improvement Month, and meaningful changes can take place with just a few daily changes to your regular lifestyle. The key to achieving growth is sticking to it and continually making a conscious effort to improve yourself every day.

Sauna Bathing for Peaceful Minds and Healthy Hearts

By Dr. James DiNicolantonio www.drjamesdinic.com

 

Most people use saunas for relaxation, stress reduction, pain relief, and socializing. 1 The most commonly reported benefits with sauna use include improvements in pain, mental issues, and sleep 1 – something all of us could benefit from right now. However, emerging evidence suggests that sauna is not only beneficial for our mental health but also our heart health.

In fact, regular sauna bathing is associated with reductions in hypertension, fatal cardiovascular events, sudden cardiac death, stroke, neurodegenerative diseases, and all-cause mortality. 2, 3 Sauna bathing 2-3 times per week, versus 1 time per week or less, is also associated with a 33% reduction in the risk of venous thromboembolism. 4 Epidemiological studies find greater reductions in cardiovascular risk with frequent and regular sauna sessions of at least 20 minutes in duration. 2 ,3 , 5

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For most saunas, in order to elevate heart rate above 100 beats per minute the session needs to be longer than 10-15 minutes. The real magic with sauna bathing likely occurs somewhere around the 25 to 30-minute mark (when the heart rate reaches around 120 beats per minute or higher). 5

Two clinical trials in patients with at least 1 cardiovascular risk factor found that 30 minutes in the sauna improves systolic and diastolic blood pressure. 6, 7 One of them noting improvements in arterial stiffness.6  In heart failure patients, sauna sessions also significantly reduce blood pressure 8 and also increase cardiac and stroke indexes, reduce systemic vascular resistance and increase ejection fraction. 9 These benefits may have to do with improvements in oxidative stress and increases in the production of nitric oxide leading to better vascular relaxation and blood flow. 10

Two weeks of far infrared sauna sessions significantly improves systolic and diastolic blood pressure, flow-mediated dilation, fasting glucose, body weight, and body fat. 11 Far infrared sauna therapy also improves ventricular arrhythmias, heart rate variability and brain natriuretic peptide in patients with chronic heart failure 12 and vascular health in patients with at least one coronary risk factor. 13

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Combining aerobic exercise with frequent sauna bathing may confer the greatest heart health benefits. Indeed, 15 minutes of aerobic exercise followed by 15 minutes in the sauna improves mean arterial pressure, arterial stiffness and pulse pressure, benefits that were retained even after a 30-minute recovery period. 14 Sauna bathing also lowers heart rate. Indeed, one study noted a 9 beat per minute reduction in resting heart rate after a 30 minute sauna session. 5 And another study found similar benefits with a 25-minute sauna session finding reductions in blood pressure and heart rate. 15

During a sauna session there is an acute increase in heart rate and blood pressure but afterwards there is a reduction. 15 An effect similar to what occurs with moderate exercise. Additionally, after sauna bathing there is a significant increase in parasympathetic activity but a reduction in sympathetic activity leading to an increase in heart rate variability.  5 Considering that hypertension, fatal arrhythmias, coronary artery disease, and acute myocardial infarction are associated with reductions in heart rate variability 5 an improvement in this parameter with sauna therapy may lead to significant cardiovascular benefits.

In summary, sauna bathing is safe for most individuals and appears to lower blood pressure, improve artery health, heart rate variability, and resting heart rate. Sauna therapy also increases nitric oxide dilating blood vessels and reducing oxidative stress. All of these effects are likely why regular sauna use is associated with a lower risk of dying from heart disease.

 

References

1      Hussain JN, Greaves RF, Cohen MM. A hot topic for health: Results of the Global Sauna Survey. Complement Ther Med 2019;44:223-34.

2      Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc 2018;93:1111-21.

3      Laukkanen T, Khan H, Zaccardi F, et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA internal medicine 2015;175:542-8.

4      Kunutsor SK, Makikallio TH, Khan H, et al. Sauna bathing reduces the risk of venous thromboembolism: a prospective cohort study. Eur J Epidemiol 2019;34:983-6.

5      Laukkanen T, Lipponen J, Kunutsor SK, et al. Recovery from sauna bathing favorably modulates cardiac autonomic nervous system. Complement Ther Med 2019;45:190-7.

6      Lee E, Laukkanen T, Kunutsor SK, et al. Sauna exposure leads to improved arterial compliance: Findings from a non-randomised experimental study. European journal of preventive cardiology 2018;25:130-8.

7      Laukkanen T, Kunutsor SK, Zaccardi F, et al. Acute effects of sauna bathing on cardiovascular function. J Hum Hypertens 2018;32:129-38.

8      Tei C, Horikiri Y, Park JC, et al. [Effects of hot water bath or sauna on patients with congestive heart failure: acute hemodynamic improvement by thermal vasodilation]. J Cardiol 1994;24:175-83.

9      Tei C, Horikiri Y, Park JC, et al. Acute hemodynamic improvement by thermal vasodilation in congestive heart failure. Circulation 1995;91:2582-90.

10    Gryka D, Pilch WB, Czerwinska-Ledwig OM, et al. The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men. Int J Occup Med Environ Health 2020;33:173-85.

11    Biro S, Masuda A, Kihara T, et al. Clinical implications of thermal therapy in lifestyle-related diseases. Exp Biol Med (Maywood) 2003;228:1245-9.

12    Kihara T, Biro S, Ikeda Y, et al. Effects of repeated sauna treatment on ventricular arrhythmias in patients with chronic heart failure. Circ J 2004;68:1146-51.

13    Imamura M, Biro S, Kihara T, et al. Repeated thermal therapy improves impaired vascular endothelial function in patients with coronary risk factors. J Am Coll Cardiol 2001;38:1083-8.

14    Lee E, Willeit P, Laukkanen T, et al. Acute effects of exercise and sauna as a single intervention on arterial compliance. European journal of preventive cardiology 2019:2047487319855454.

15    Ketelhut S, Ketelhut RG. The blood pressure and heart rate during sauna bath correspond to cardiac responses during submaximal dynamic exercise. Complement Ther Med 2019;44:218-22.

Using Saunas for a Natural Substance Abuse Detox Treatment

Detoxification from substances can be an unpleasant experience, but there are many tools, therapies, techniques, and resources available to help make it a little easier. From alcohol to nicotine, the body at times may need help with the detoxification process when ridding the body of substances. Read below to learn what to expect when going through a detox, and how an infrared sauna can help with detoxification both during and after treatment.

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Function & Benefits of Detoxification

 

Directly or indirectly, toxic residues find their way into our air, food and water supplies. The net effect of this ecological overload is to alter the body’s balance, or homeostasis. This interference with our natural biological tendencies to restore internal balance results in disease in one form or another. These illnesses include cancers of virtually every organ system of the body, as well as leukemia, liver disease, pulmonary damage, anemia and blood changes, nervous system disease, immune system damage, psychological damage, reproductive and fertility impairment, and kidney dysfunction.

With that being said, it is obvious that detoxification is an important function to keep the body safe and healthy. When toxins are properly removed, there are many health benefits:

  • Improved Immune System
  • Healthier Internal Organs
  • Weight Loss and Management
  • More Energy
  • Improved Mental Clarity

At a basic level, detox is a perfectly natural process. Drugs enter the body, and the body’s systems work to process the chemicals. Cells in the liver purify the blood. Cells in the digestive system process alcohol. Cells in the kidneys move waste out of the body altogether. It’s an efficient and perfectly natural system that the body uses in order to heal. But drugs can wreak havoc on those natural systems, as some drugs are just so powerful that the body can’t handle a typical cleaning protocol.

The body can be capable of performing its own drug detox, but it takes time and the withdrawal symptoms that occur in the meantime are uncomfortable at best. Sometimes, drugs are so powerful that people who attempt natural methods put their lives at risk. That is why experts agree that a medical detox program is the safest choice for people with an addiction history.

Man Using Infrared Sauna for Depression Benefits

Why to Use Natural Therapies for Treatment

 

When detoxing for substance abuse, no treatment should be done without medical supervision. Depending on the substance and the level of use, the detoxification process may become more or less dangerous. When seeking treatment, you and your doctor will discuss the options best suited for you, which may include a combination of medications and other therapies to help lessen the symptoms of withdrawal.

Though natural therapies will likely not be the only form of treatment, they are a great addition to substance abuse treatment to help bring the body feeling back to normal. Many detox centers offer natural therapies, such as massage and infrared sauna use, to patients both during and post-treatment to provide comfort as the body is transitioning.

 

Doing a Substance Abuse Detox with a Sauna

 

Including infrared sauna use in a substance abuse detox can help with three main things: improved circulation, enhanced detoxification, and reduction of negative withdrawal symptoms.

Long-term abuse of drugs and alcohol can cause problems in the heart and areas of the nervous system depending on the drug of choice and the severity of the addiction. The heat in an infrared sauna helps repair circulation, sending blood flow to all the necessary areas. This also moves blood closer to the surface of the skin. A process known as lipolysis begins to break down fat tissues in the body that contain toxins that are then released into the bloodstream.

Though some of these toxins are excreted through the skin, others are sent to the kidneys and liver. Sauna therapy raises the level of toxins through increased sweating, and therefore, pushes toxins out through human waste and urine.

Additionally, individuals may find saunas soothing in the same way that some find massages soothing during the drug detox period. Some drugs cause joint and muscle pain as withdrawal symptoms, and the high heat of a sauna can relieve some of this pain. Infrared sauna therapy can help improve withdrawal symptoms of fatigue, stress, anxiety, muscle cramps, inflammation, pain, rapid heart rate, drug cravings, sleep disturbances, low energy, and reduced cognitive function by increasing blood circulation and decreasing blood pressure, stress, anxiety, and fatigue.

The use of infrared saunas can also become part of a self-care routine post-treatment for those who are undergoing substance abuse recovery. If anything, visiting an infrared sauna can help to relax, soothe the body and mind, and make you feel rejuvenated.

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What to Expect with a Substance Detox

 

On average, the detox process typically lasts for between 7 and 10 days. When the amount of alcohol or drugs in a patient’s system is gradually reduced, they will typically begin to experience withdrawal symptoms. The type of withdrawal symptoms that are experienced, as well as how severe these are, depend on how long a person has been addicted to alcohol or drugs, the type of substance that they are addicted to, how much they have been consuming, and their general mental and physical health.

Withdrawal can result in a wide range of physical and psychological symptoms. Physical symptoms include nausea, diarrhea, and vomiting, shaking, sweating, high temperature and/or chills, increased heart rate, increased blood pressure, abdominal cramps, muscle and bone pain, exhaustion, and vivid and unpleasant dreams. Psychological symptoms include, irritability, anxiety, confusion, paranoia, insomnia, depression, inability to concentrate, mood swings.

In the most severe cases, withdrawal during a substance detox may result in hallucinations, delirium, and seizures.

Thankfully, with the help of medical support, medications, and natural treatments available to those in need to properly and safely detox from substance abuse. Medications and infrared sauna therapy both help manage the negative side effects of withdrawal and create a more comfortable recovery and return to normal.

 

Resources for Substance Abuse

 

If you or a loved one is facing issues with substance abuse, there are many resources available to help you take the next step toward recovery. Speak to your doctor about potential treatment and recovery options, and use the resources below for hotlines, information, and programs to help you through your journey:

30 Day Summer Health Challenge for Your Body and Mind

With summer just recently starting on June 21, the change of the seasons is a perfect excuse to start a new challenge. Use this change in season to really focus on your health – both physically and mentally. Read below for a summer health challenge that shares 30 ways to focus on your overall health so you feel confident and healthy this season!

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Physical Summer Health Challenge

 

Drink Only Water Throughout the Day

Cut out coffee, soda, and alcohol for one day to focus on your hydration for the day. Water is essential to your physical health, especially during the heat of the summer, and the habit of staying hydrated is a good one to incorporate into your daily life.

 

Go to Bed 1 Hour Earlier than Normal

Sleep is another important basic need for your health, but it is easy to let life 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.

 

Use an Infrared Sauna

We know, sitting in a hot sauna may seem like the last thing to do in the summer heat. But that exact heat is what helps you to stay healthy in summer. Working up a sweat in a sauna can help your body detoxify, reduce stress, improve mood, and help with weight loss – all great summer health benefits!

 

Learn a New, Healthy Recipe

Spice up your daily menu by researching healthy recipes to whip up in the kitchen. Look for 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.

 

Do a 16-Hour Fast

The 16:8 fast is a great way to do a mini gut reset. 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.

 

Dance to Your Favorite Songs

Dancing is not only a great way to get active, it is also a fun way to spend summer. Whether you’re alone or with a partner, make a playlist and dance. Showing off your moves is great for both physical and mental summer health.

 

Stretch for 15 Minutes After First Waking Up

Before even opening your phone to check email, dedicate 15 minute of your morning to naturally waking up your body. Take time to gently stretch and get your body moving. This movement will help you maintain a more positive energy for the rest of the day.

Practice Yoga

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! Not only is yoga great for the body, it’s also a perfect time to try meditation for your mind.

 

Revamp Your Skincare Routine

Every season means a new set of external elements our body is faced with, which heavily affects our skin. Higher temperatures, longer days in the sun, and drier weather means a new skincare routine may be needed. Take this time to see if your routine is enough for healthy skin.

 

Be Active with a New Activity for 30 Minutes

This doesn’t necessarily have to be a workout, but use this time to find new activities that can keep your body moving! A hike on a new trail, kayaking, exploring a nearby town, or even something fun like hula-hooping can all be great ways to get active.

 

Try a New Workout Routine

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.

 

Cook all Three Meals at Home

One day, eat only food that you have made at home. You can do this by prepping each meal at a time, or try some meal prepping in advance to make cooking a bit easier. When you homecook your meals, you are more likely to be aware of the calories and ingredients you are taking in.

 

Explore the Great Outdoors

One of the most fun ways to stay healthy in summer is by exploring the great outdoors. Beaches, trails, hikes, and lakes are all great ways to enjoy the weather while getting active and focusing on your summer health. Be sure to pack snacks, sunscreen, and water to stay healthy and safe.

 

Walk 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.

 

Only Eat Clean Foods All Day

A complete diet overhaul takes time to transition into, but a day of conscious eating is easy to accomplish. Clean eating forces you to look closely at the ingredients in your food, which may surprise you. Take notes about which foods are good for you, and which you should start eating in moderation.

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Mental Summer Health Challenge

 

Practice Breathing Exercises

Breathe in… Breathe out… Sure, breathing is an activity we do without even trying, but putting focus into your breathwork can be great for your mental health. Learn some new breathing exercises that help you slow down, destress, and find some mental clarity.

 

Take a Break from Social Media

Looking at a screen all day can lead to overstimulation, 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 summer health. Spend time with family, pamper yourself with a home spa day, work on a hobby, or just relax.

 

Pick Up a New Hobby

Hobbies are a great way to pass the time and keep your mind active. Summer is the perfect time to challenge yourself with learning new things. Try picking up painting, writing, baking, completing puzzles, or whatever sparks your interest. And who cares if you aren’t great at it? Practice makes perfect.

 

Read a Book

Reading allows you to have an escape from your day-to-day reality. From reading to educate yourself to reading for entertainment, this mental health activity can work your mind in a variety of ways. Set aside at least 30 minutes and set up in a cozy spot so you can turn some pages peacefully.

 

Reconnect with Loved Ones

This year has been 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!

 

Watch Your Favorite Movie

There is something so comforting about rewatching your favorite movie. Get some movie snacks ready, round up the household, and cozy up on the couch for some simple, feel-good movie time. If there are multiple people in your home, have a movie marathon with everyone’s favorite films.

 

Spend Time 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.

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Organize a Group Video Call with Friends

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.

 

Set Aside 1 Hour Completely to Yourself

Life can get busy. 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 really 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.

 

Reorganize Your Space

Clutter is more than just an eyesore, it is also a large contributor to stress. If you can’t find anything or don’t like looking at your space, it’s time to reorganize! While the action may seem stressful in itself, the end result is a tidy home that allows you to focus your time and energy on more important things.

 

Perform a Random Act of Kindness

This activity is one of the best because it not only helps you, it helps those around you as well. Taking the time to do something kind for someone else allows you to reposition your thoughts and think in a more positive way. It doesn’t hurt that making someone smile makes you smile, too!

 

Try Meditation

We’ve mentioned yoga and breathing exercises, and meditation falls right into those summer wellness tips. 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.

 

Make a Gratitude List

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 your life. Writing the items down can be a therapeutic exercise for your emotional and mental health.

 

Have a Personal Spa Night

We’re big fans of treating yourself. With the stresses of everyday life, set aside some time to have a night to yourself filled with pampering. A sauna and a bath, face masks, hair treatments… a spa night doesn’t have to be extravagant to be effective, but it should definitely be relaxing.

 

Cross an Item off Your To-Do List

Similar to physical clutter in your home causing stress, to-do list clutter can be just as stressful. 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.

 

30 Days to Summer Health

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Additional Summer Wellness Tips

  • Have an accountability partner who can check in on you and make sure you are on the right track with your summer health challenge. Doing the challenge with friends also helps add fun and accountability.
  • Track your progress to monitor how you are feeling and track your successes with summer health.
  • Set small, attainable goals that will keep you motivated and continually push you forward.
  • Find healthy lifestyle substitutions such as walking instead of driving short distances, replacing soda with water, and switching out processed foods for clean foods.
  • Develop a daily routine to help optimize your day and get you into a rhythm that makes life more manageable and peaceful.

This season, you can aim for top mental and physical health with our 30-day summer health challenge. But don’t let it stop after a month! Use these summer wellness tips to stay healthy well after summer has ended. These tips are to get you started and help keep you on track to creating lasting health improvements that will keep you happy and healthy all year long.

CBD Effects, Uses, and Benefits for Holistic Health

CBD, or cannabidiol, products have been taking the holistic health scene by storm, and it’s easy to see why. From reduced stress to pain relief, there is a wide range of CBD benefits that can help almost anyone in need. See below how incorporating various CBD products into your life can be beneficial and how you can combine it with other therapies for maximized effects.

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CBD Effects

Cannabidiol (CBD) is one of many active compounds found in the Cannabis plant. Tetrahydrocannabinol (THC) is another active compound and the most well-known, as its psychoactive properties are the ones that induce the “high” feeling. CBD is non-psychoactive but still has a number of the same medical benefits as THC. This allows you to take advantage of the therapeutic benefits without leaving you with the impaired feeling that often goes hand in hand with THC.

 

Is CBD Legal?

Hemp-derived CBD products (with less than 0.3 percent THC) are legal on the federal level, but are still illegal under some state laws. Marijuana-derived CBD products are illegal on the federal level, but are legal under some state laws. Check your state’s laws and those of anywhere you travel.

Marijuana-derived CBD products, or CBD products that contain THC, may be more effective than fiber hemp. But if you live in a state that hasn’t yet legalized medical marijuana or these strains are unavailable, you can still benefit from products containing industrial hemp-derived CBD. Keep in mind that nonprescription CBD products are not FDA-approved, and may be inaccurately labeled.

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Benefits of CBD

Research on CBD is still in its early phases and , but the results of what has been studied are promising. Some studies have found CBD may be effective in providing relief from various mental health conditions, including:

Acne Depression Epilepsy
Alzheimer’s Disease Diabetes Muscular Disorders
Anxiety General Pain Nerve Pain
Arthritis Inflammation Psoriasis
Cancer-Related Symptoms Insomnia PTSD
Cardiovascular Issues Eczema Substance Abuse

CBD Products & Uses

 

Edibles and Drinks

These products are created by adding an extract or an isolate into a wide variety of food and drink products. The main benefit of a CBD in an edible or drinkable form is the ease of use and masking taste. However, these forms of CBD products span a wide range of effectiveness depending on the contents. Low effectiveness can be caused by liver processing and low-quality full spectrum extract found in common CBD isolate.

 

Oils and Tinctures

Often referred to simply as CBD oil, a tincture is an oil-carried form of CBD that is consumed orally by placing it under the tongue. This liquid product usually comes in a small bottle with a dropper and is comprised of several components including CBD extract or CBD isolate base, a carrier oil, and other additives such as sweeteners, flavors, and terpenes. Though more expensive when purchasing, the quantity of CBD oil lasts much longer than other products available.

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Patches

For users with chronic issues, patches have the benefit of providing long-lasting relief when compared to a traditional balm or salve. These stick-on patches feature CBD infused strips that are placed onto venous areas of the body like the wrist. These patches are designed to provide slow-release, long-lasting effects for the user. These patches are effective because they hold the cannabinoid against the skin for such a long period of time when compared to a rub-on topical.

 

Pills and Capsules

CBD capsules are simply a pill-form of CBD extract that is swallowed like any other supplement. These capsules come in either softgels or in a two-piece capsule and often either contain a liquid oil or a powder form of CBD. Taking oil-based capsules orally is actually one of the least bioavailable methods of taking CBD – meaning that a small amount of the compound actually makes it into the bloodstream when compared to other methods of ingestion.

 

Topicals

There are endocannabinoid receptors in the brain, throughout the nervous system, and in the skin. Skin-based receptors mean that applying topicals directly to a sore or irritated area can provide localized relief. CBD topicals come in a wide range of products, including balms and salves. These products are designed to help in a variety of specialized ways, from massage oil to treatments for muscle soreness and skin conditions.

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Vapes

Vaping CBD is similar to any other type of vaping – a CBD extract or isolate is vaporized via a traditional vape pen and inhaled. Of all the methods of taking CBD, inhaling has the quickest onset due to the high bioavailability of inhaling the molecule. There are a variety of CBD vape products available on the market including disposable vape pens, vape cartridges, and vape oil.

 

Wellness Products

Cannabidiol is becoming an increasingly popular ingredient in existing and new beauty products. These products offer additional benefits to traditional products that help users reduce swelling, aches, and provide other relaxing properties. Simple items such as shampoos and conditioners are now starting to incorporate CBD, along with facial cleansers, bath bombs, lip balm, and even beard oil.

 

How to Boost CBD Benefits

Combining CBD benefits with other therapies can help enhance your results. As mentioned earlier, CBD can help reduce pain, inflammation, arthritis, insomnia, skin conditions, and much more. Boost these healing properties by incorporating infrared sauna therapy in with your CBD use. Sauna infrared therapy has its own collection of health benefits that pair nicely with CBD therapy. Apply a topical cannabidiol product before or after your sauna session to experience even more relief from your ailments.

The popularization of cannabidiol has led to a number of great products and applications to make the product more accessible and easy to use. With so many health benefits, CBD is a great treatment that can help a number of health concerns. If you have questions regarding whether or not CBD is right for you, speak with your doctor to determine which products to use and how often to take them.