Category: Wellness Tips

HOW TO TAKE CARE OF SKIN IN SUMMER NATURALLY

With warmer and drier weather on the way, it’s important to have a summer skin care routine that keeps your skin healthy and glowing. From sauna use to natural products, these natural skin care tips will help you avoid dry and damaged skin. Read below for tips for glowing skin in summer that will make you look and feel radiant all season long!

Woman putting sunscreen on

Importance of Natural Skin Care in Summer

Summer is all about fun in the sun, but too much sun can be an issue for your delicate skin. Sun exposure, heat, and dryness all can lead to skin damage, so it is important to find a summer skin care routine that protects your skin from these elements. From the products you use to the activities you do, learning how to take care of skin in summer naturally will save you from discomfort and health issues down the road.

Natural Summer Skin Care Routine Tips

Wear Sunscreen

This is one of the most important factors in your summer skin care routine. Getting a burn isn’t just painful, it is extremely damaging to your skin as well. Even one sunburn increases your chance of skin cancer. Especially over time, damaging UV rays can affect the genetic makeup of your skin cells. The burn itself doesn’t increase the risk of skin cancer, sun exposure does. Try to limit outdoor activities with direct sun, or be sure to wear at least SPF 30 sunscreen and appropriate clothing while in the sun.

There are many natural sunscreen options to keep your skin and the environment healthy and happy – you can even make your own! Apply 30 minutes before sun exposure and reapply the same amount every 2 hours. Your face, back, and shoulders may be obvious areas to cover, but don’t forget your hands, feet, ears, and scalp.

Use an Infrared Sauna

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

Using an infrared sauna for skin care is a great and natural way to cleanse your pores and eliminate blemishes. Sweat helps remove deeply embedded impurities and dead skin cells, leaving you with clean and glowing skin in summer. It is important to cleanse your face after to avoid further clogging from the sweat and removed toxins.

Man cleaning face

Practice After-Sun Care

While sunburn prevention is preferred, burns happen to the best of us, whether it was an unexpected outing in the sun or a missed spot on your back. If you did happen to get a sunburn, your next best step is learning the proper after-sun care techniques to reduce the healing time. The sun damage will still be present, but you can still reduce the visibility and painful effects of burns with the right techniques.

After getting a sunburn, take a cool shower or bath to soothe your skin. Be very cautious of warm or hot water, as this will only exaggerate the pain and slow down healing. Use light cleansers and moisturizers while healing to avoid irritation. Aloe has been the go-to after-sun remedy for years as it offers cooling and moisturizing properties. Hydrate your skin by hydrating yourself with plenty of water, and be extra careful with future sun exposure.

Moisturize

When out in the sun all day, your face can use a boost of moisture. Applying a lightweight daily moisturizer with SPF is an easy way to give your face an extra layer of protection. Once you turn in for the night, give your skin another boost of hydration with a natural face cream that will help replenish your skin overnight. You’ll want to avoid using moisturizers that are too thick, as they can clog pores. You can either buy an all-natural moisturizer or raid your pantry for natural ingredients that will help your skin glow.

Exfoliate

One of the biggest tips for glowing skin in summer is exfoliating. The heat and dryness in the air can lead to dry skin and dullness. Using a light exfoliator should be part of your regular summer skin care routine to reveal fresh and glowing skin. Avoid abrasive exfoliants on your face that can cause irritation, and don’t exfoliate daily until you know your skin can handle it. Exfoliate your legs once a week to keep them glowing and to give you a cleaner shave. Be sure to use a natural exfoliant, or even make your own homemade scrubs with simple ingredients you can find in your pantry.

Woman Admiring Clear Skin from Infrared Sauna Use

Cleanse Regularly

Making sure your face is clean and free of impurities is imperative during the summer. As mentioned earlier, our bodies are introduced to many toxins throughout the day – the sand on your beach towel, the chlorine in the pool, the buildup from sunscreen, and sweat in general. Your summer skin care routine should include a cleanse twice a day, once in the morning to wash off sweat or debris from sleeping and once at night to wash off impurities from the day. A clean face is more likely to absorb moisturizers to keep your skin glowing in the summer.

Battle Breakouts

You may realize you suffer from more breakouts during the summer months. Summer breakouts can be caused by a number of things, from increased sweat to the application of sun protection. Avoid skin irritation and breakouts by being mindful of what summer skin care products you’re putting on your skin, as things like sunscreen, heavy moisturizers, bug spray, and tanning lotion can all clog pores. Opt for natural, oil-free products to keep your skin refreshed and healthy.

When going out and enjoying the sun this summer, keep your skin healthy with a natural summer skin care routine. Prevention is the key, but it also helps to make sure you have the proper tools and techniques to handle summer skin woes such as burns and dryness. Protect your skin this summer, and you’ll be glowing all season!

11 TIPS & NATURAL REMEDIES FOR SEASONAL ALLERGIES

With spring comes beautiful new flowers and April showers. While it may look beautiful, the pollen often brings about irritating seasonal allergies that cause symptoms like puffy eyes and runny noses. We’ll discuss natural remedies to make your allergy treatment a little easier, and even prevent allergies all together!

Spring Allergy Symptoms

Do you have a cold, or are you just suffering from seasonal allergies? The two have very similar symptoms, but seasonal allergies typically appear more abruptly, last a longer period of time, and can often be predicted due to timing of the seasons. Below are some of the common spring allergy symptoms:

Ear or nasal congestion Coughing
Runny nose Postnasal drip
Sneezing Sore throat
Watery eyes Fatigue
Itchy eyes, nose, or throat Facial pressure or pain
Man Sneezing from Allergy Symptoms

How to Cure Allergies Naturally

Acupuncture

Acupuncture has a wide range of uses, so it’s no surprise that being a natural remedy for both chronic allergies and seasonal allergies is one of them. Studies have shown that acupuncture helps patients reduce nasal symptoms and the need for allergy medication. This practice can also help improve the immune system, lessen pain, decrease swelling, and reduce mucus production.

Anti-Inflammatory Foods

Adding spices and anti-inflammatory foods to your diet can help clear up spring allergy symptoms. Your spice rack is filled with natural remedies for seasonal allergies. Look for anti-inflammatory items such as ginger and turmeric to add to your meals, and sprinkle some cayenne pepper to help clear nasal passages. Research also indicates that having a mug of green tea can help you find allergy relief.

Apple Cider Vinegar

This natural remedy is something you probably already have in your kitchen, and is probably something you have heard all about in recent health trends. Apple cider vinegar, or ACV, can help cleanse your lymphatic system and reduce mucus production to alleviate spring allergy symptoms naturally. When allergies hit, or to prevent future symptoms, take one tablespoon of ACV with “the mother” daily – you can mix it with lemon and warm water to make it more palatable.

Bee Pollen & Local Honey

While not fully backed by science, using local bee pollen and honey have been said for generations to help lessen spring allergy symptoms. The local aspect of these items are meant to help your body naturally build immunity to the local allergens in your area. Raw, unfiltered honey and bee pollen can be found from your local farmer’s market. Simply add honey to tea or drizzle on toast, and use bee pollen to top yogurt or blend with smoothies.

Honey

Butterbur, Nettle Leaf & Quercetin

These three supplements are all effective, natural antihistamines to help control the itchiness that comes from seasonal allergies. Butterbur has been shown in studies to be equally as effective as antihistamine medications in reducing itchy eyes. You can make a tea or take capsules of nettle leaf to naturally block the body’s ability to produce histamines. Lastly, quercetin is an effective antihistamine and anti-inflammatory supplement.

Essential Oils

Three essential oils should be in your medicine cabinet for spring allergy symptoms. Peppermint oil has been studied to test its effectiveness in reducing inflammation to improve quality of life for those suffering from nasal and bronchial allergies. Using eucalyptus oil is great for its antimicrobial properties, and frankincense essential oil has been shown to reduce nasal spring allergy symptoms. Either diffuse the oils or apply directly to your skin with a carrier oil.

Exercise

Working out with a stuffy nose or scratchy throat doesn’t sound great, but it can be effective in naturally relieving seasonal allergies. Have you ever stood up and walked around with a stuffy nose to have it clear up for a bit? Working out does something similar. Working out increases blood flow and reduces inflammation which helps alleviate symptoms. Be sure to listen to your body and work out indoors to avoid outdoor allergens.

Infrared Sauna

Far infrared heat (FIR) has been shown in studies to relieve eye itching, nasal itching, nasal stuffiness, rhinorrhea (runny nose), and sneezing. Spending time in an infrared sauna can reduce your spring allergy symptoms with the FIR technology. Infrared saunas also help detoxify your body to reduce the number of toxins and allergens that may be present. You can diffuse the previously mentioned essential oils in a sauna for a relaxing and detoxifying experience.

Probiotics

A weak immune system can lead to more intense reactions to seasonal allergies. One way to strengthen your immune system and treat allergies naturally is through probiotics. Probiotics help boost your immune system through introducing healthy bacteria to the gut, and studies have shown that the addition of probiotics to your diet can lessen spring allergy symptoms. You can add probiotics to your diet through fermented foods or probiotic capsules.

Foods in jars

Saline Solution

One of the most effective natural remedies for seasonal allergies is a simple sterile saline solution. Using a saline solution for nasal irrigation has been shown to reduce nasal symptoms, expedite the clearance of mucus, and reduce the need for medicine. For those wary of pouring water through their nose, a saline spray is a great alternative. Simply spray a saline nasal spray into your nose a couple times a week or daily as needed.

Water

Drinking water is always one of the top health recommendations, whether you’re learning how to treat seasonal allergies or if you’re trying to lose weight. When it comes to allergies, hydration is key to improve your overall health and lessen the impact of spring allergy symptoms. By staying hydrated, you also allow your body to detoxify impurities such as toxins and allergies that may be exasperating your symptoms.

Spring Allergy Tips

In addition to trying natural remedies for seasonal allergies, there are a few spring allergy tips to follow to prevent future symptoms. It’s important to keep your space clean to remove any allergens, so be sure to vacuum, wash sheets, and change out air filters in your home to remove any settled particles. Showering when you get home or before bed will help wash off any allergens picked up throughout the day. Lastly, be mindful of going outside. Pollen counts tend to be higher between 5am and 10am, and hot, dry, and windy days are most likely to be high in pollen.

Now that you know how to treat seasonal allergies naturally, go forth and be healthy this spring! Taking preventative measures before your seasonal allergies start is always preferable, but there are many natural treatments to get you on the right track once symptoms hit.

8 ALTERNATIVE PAIN MANAGEMENT TECHNIQUES

Whether it’s chronic or temporary, pain can get in the way of everyday life. Thankfully, there are many holistic and alternative pain management techniques such as sauna use, CBD products, acupuncture, and a range of other natural remedies that can help reduce, manage, and potentially eliminate pain.

If you are seeking natural pain remedies, read below to see the top treatments for alternative pain management.

Back pain

Alternative & Holistic Pain Relief Treatments

Acupuncture

The use of acupuncture for pain management has been practiced for centuries with origins in Asia. Western culture has adopted the practice to remedy a range of pain-related ailments such as migraines, low back pain, joint pain, and fibromyalgia. The practice is conducted by placing fine needles into acupoints in the skin to relieve pain or tension. It is believed that the placement of these needles releases endorphins that are natural pain killers.

Some acupuncturists place needles in specific areas to balance energy, while others may apply heat or electric stimulation to further work muscles and nerves. Depending on your provider, many insurance companies cover this holistic pain management treatment with a certified acupuncturist.

CBD Products

As cannabis has become more accepted in today’s culture, CBD products have been on the rise. Because they typically do not contain THC compound that causes psychoactive effects, they are legal and accessible in most states. CBD products can be found in many forms, from drinks and edibles to drops and body creams.

These items have gained increased popularity due to their healing properties. Studies show that topical CBD products are effective in reducing inflammation in joints and improving the heal time of wounds. Taken orally, CBD in cannabis-based medicines helped alleviate neuropathic pain while improving sleep.

Chiropractic & Massage Treatments

Back pain and neck pain are often treated with either one of both of chiropractic and massage therapy treatments. Chiropractic adjustments help realign the body through a series of spinal manipulation. While the practice may seem intimidating with all the pops and cracks, realigning the body can alleviate pain and prevent future injury.

Massage therapy focuses on treating muscular ailments that may be causing pain. Muscle tension causes aches throughout the body – and can even lead to the misalignment of the skeleton. Both professional and at-home massage can help release muscle tension by increasing blood flow to affected areas and reducing stress.

Massage

Chromotherapy

The practice of chromotherapy has a range of health benefits, many tied to the reduction of pain and improvement of healing. Each color is associated with a different healing attribute for the body and is practiced by exposing the body to various colored lights depending on the ailment.

Learn more about the benefits of each color with this color chart.

Color therapy, another term for chromotherapy, can be used to reduce swelling, tension, and inflammation, thus reducing pain. Color therapy has been shown to accelerate the body’s capabilities to repair, improve circulation, and to speed healing time for injuries.

Dietary Modifications

Making a few changes to your diet may be the holistic pain relief you’ve been searching for. Inflammation is often a culprit of chronic pain, and there are a number of anti-inflammatory ingredients to help. Often, switching to a healthier diet leads to weight loss, which can also alleviate pain.

Ginger, turmeric, blueberries, tart cherries, and salmon all contain anti-inflammatory properties to help reduce swelling. Other ingredients such as virgin olive oil and chili peppers contain compounds that act as painkillers.

Exercise

It seems that exercise is always the go-to remedy for health-related issues, and that’s because it works! Exercise benefits your body in countless ways, but especially when it comes to pain relief. Sometimes pain can make exercise seem impossible, but it is important to stay active to whatever you can tolerate – even if that’s just a quick walk or light stretching.

Working out helps improve your pain threshold, strengthens your muscles to provide your body better support and avoid injury, and aids in weight loss that can help alleviate pain. Consult a doctor before trying any rigorous exercise for alternative pain management.

Lifting weights

Infrared Sauna Use

One of the many infrared sauna health benefits is its effectiveness when it comes to natural pain remedies. The infrared heat therapy used allows heat to deeply penetrate into muscles, joints, and muscles to improve circulation and increase oxygen flow.

This heat helps soothe aching muscles and joints while speeding up the body’s recovery process. Radiant heat found in infrared saunas is also helpful in reducing joint stiffness that can cause discomfort. Taking the time to relax in an infrared sauna also improves sleep, giving your body a chance to repair and restore.

Mind-Body Therapies

The mind is a powerful tool in managing pain naturally. Mindfulness is a necessary part of pain relief, as mentally handling the pain is just as impactful as physically managing it. When suffering from pain, finding the right coping mechanism can make all the difference.

Meditation, breathing exercises, and visualization are useful techniques when handling pain. By approaching the situation with a calm mind, it has been shown that you can reprogram your brain and the way it manages pain intensity.

If you are suffering from chronic pain, speak with your doctor before attempting any rigorous natural pain remedies. Be safe when introducing new practices to your routine, and stop immediately if your pain worsens.

When managing pain, it may take a few attempts and a combination of treatments to finally find relief. Adding one or two of these alternative pain management practices to your treatment can bring about the results you have been searching for – or at least will introduce you to a new practice that can help avoid injury and pain in the future.

HEALTHY RESOLUTIONS CHECK-IN FOR WELLNESS IN THE NEW YEAR

2019 has kicked off, and New Year’s resolutions are in full swing! January is always the most active month for healthy resolutions, but now is when people tend to fall off and revert back to their old ways. We’ve put together a list of our favorite healthy resolutions that are easy to maintain after the hype of the start of the year is over.

So are you on track with your healthy New Year’s resolutions? Read below to see what you can do to keep them up, and maybe add a few new healthy resolutions to your list for wellness in the new year!

New Year Resolution list

Health & Wellness Resolutions

Be Kind to Yourself & Others

It has been found that negative thinking is linked to increased stress, lower self-esteem, and even increased risk of death. Make it a goal in 2019 to spread positivity. Remind yourself of your successes and capabilities, and help others on their positivity journey by being kind to those around you. A smile or compliment goes a long way!

Cook at Home

Start cooking more of your meals at home this year, whether it’s through meal prep for the week or by having a few date nights at home. Studies show that people who cook at home consume fewer calories than those who don’t – both at home and while out. Cooking at home also allows you to use healthier and fresher ingredients.

Declutter Your Life

Cleaning up your home and organizing your life is the “in” thing to do right now, and it’s something we can get behind. Get a head start on spring cleaning this year by decluttering your home, organizing files, and keeping things tidy. Decluttering has been shown to decrease anxiety, reduce allergens, increase productivity, and more.

Disconnect for a Bit

In this day, our phones are always around. Make one of your healthy resolutions for the remainder of the year to disconnect from time to time. Whether you do a 24-hour phone detox or simply make an effort to not use technology 30 minutes before bed, unplugging can give you time to connect and be present in life on a new level.

Do a Quarterly Detox Diet

Sticking to a new diet plan that is too rigorous can lead to you losing steam, which can cause you to cut the diet short. Instead, stick to making small lifestyle changes with your diet that are manageable for long-term success, and do a quarterly detox to get a fresh start every few months. Less of a time commitment and more success!

Friends Hanging Out with Alcohol-Free Drinks

Drink to Your Health

What you drink can make a huge impact on your health. For the remainder of the year, be mindful of what you have in your glass. The goal: Drink more water; drink less soda, alcohol, and sugary juices. Staying hydrated has a number of health benefits like muscle cramp prevention, detoxification, better skin, and better brain function.

Get More Sleep

This tip is imperative for wellness in the new year. Maybe January was busy with getting the year started, but now you have the rest of the year to get your sleep schedule on track. Getting ample sleep helps reduce stress, improve cardiovascular health, and boost your immune system. All you need to do is catch some Zs!

Improve Your Posture

We’ll bet you just sat a little straighter or stood a little taller after reading that, didn’t you? Being conscious of your posture is a simple and effective wellness fix, as good posture has many health benefits such as reduced back pain, increased energy levels, boosted confidence, improved workouts, and more. It only takes a second.

Join a Fitness Class

“Join the gym” is probably one of the most-used New Year’s resolutions around. Now that the first month of the year is over, gyms empty out as people burn out on their resolutions. Avoid burnout the remainder of the year by finding fitness you enjoy and keeps you moving, whether that’s yoga, spin, a running club, or something else.

Learn How to Say “No”

This might be one of the most difficult healthy resolutions, as it requires unlearning a lifetime of saying yes. In 2019, tend to your mental health by learning how to set boundaries for yourself by saying no to things that do not add value to your life. Simply be firm and kind, and know that you come first for your own mental health.

Pick Up a New Life Skill

Take the rest of the year to develop a new life skill! Have you been wanting to learn a new language? Or maybe you’re ready to learn how to master the kitchen? Whatever you choose, make this your year to learn and become a better-rounded person. As the saying goes, a year from now, you’ll wish you started it today.

Couple traveling

Plan a Vacation

In 2017, it was reported that 52% of employees in the United States had unused vacation days. While working is necessary, so is taking a break! You have 11 months left to use up those days, so start planning your vacations! Not only will you get a well-deserved time to relax, you also have something to look forward to over the year.

Spend Time Outside

There’s nothing like some fresh air to keep you feeling fresh. When weather permits, opt for a stroll instead of a short drive. Read a book or have your morning coffee on the patio when you have time to relax, or plan a full day of hiking. Whatever you choose, you’ll increase your Vitamin D, feel happier, and get more exercise.

Try New Health Practices

Been interested in trying some new health practices? This year is your time to try something new. Depending on your desired health benefits, there are plenty of great practices to look in to. Some of our favorite health practices are detoxifying in an infrared sauna, chilling out with cryotherapy, releasing tension with acupuncture.

Visit Your Doctor Regularly

Forgetting to book your regular appointments can be easy with the hustle and bustle of everyday life. This year, make it a priority to get your routine checkups with your doctor and dentist, and don’t be shy to make appointments when feeling sick. It’s better to maintain health than to only tend to it once you’re already sick.

Maintaining your healthy resolutions doesn’t have to be a New Year’s activity that fades away after the excitement of January. Use these tips to make sure your health New Year’s resolutions last throughout the whole year! Your mind and body will be on the right road toward total wellness in the new year and beyond.

15 BEST NUTRITION, FITNESS & HEALTH PODCASTS FOR 2019

With our busy lives, podcasts are becoming increasingly popular. From entertainment to news to lifestyle, we can listen to our favorite topics in the car, at work, or on a run. As the new year begins, we round up the top health and wellness podcasts to listen to in 2019. Whether you’re looking for some workout motivation, are looking for diet tips, or just want to learn fun facts about health, these podcasts have the answers to keep you feeling happy, healthy, and refreshed going in to the new year!

Man listening to podcast

Best Health Podcasts

  1. Bulletproof Radio
    Dave Asprey wasn’t going to just stop at the Bulletproof Coffee craze. Instead, he expanded his efforts to teach the world how to “hack” the body and live the ultimate life through body and mind. Bulletproof Radio features insights from meditation experts, MDs, biochemists, and more.
  2. Motivated
    ABC News correspondent Mara Schiavocampo guides listeners through their total health and wellness journeys based on her own experience in weight loss and the tips and tricks she picked up along the way. Listen in for the keys to living a happier and healthier life through spirituality, health, wellness, and nutrition.
  3. Optimal Health Daily
    Want to listen to a range of health topics, but don’t want to download every health podcast on the market or search far and wide for the best topics? The Optimal Health Daily podcast rounds up the best content from health blogs and other resources to curate the ultimate audioblog.
  4. TEDTalks Health
    This health podcast covers a wide range of health topics, from teaching you daily health habits to featuring in-depth interviews with medical professionals about research and medicine. It’s like being at a TED Health conference, but in the comfort of your own home or car!
  5. The Wellness Mama Podcast
    Designed by a mom who understands the busy lifestyle of having a family, the Wellness Mama Podcast is perfect for those looking for a healthier family life. This weekly podcast by Katie Wells of Wellness Mama covers topics like holistic health, stress, parenting, nutrition, and natural living.
Woman Eating Healthy Meal for Winter Health

Best Nutrition Podcasts

  1. Balanced Bites
    Diane Sanfilippo, New York Times bestselling author of Practical Paleo and The 21-Day Sugar Detox, teams up with co-host Liz Wolfe to share a witty approach to health, wellness, and a modern take of the Paleo diet. Every week they answer listener questions and makes it feel like you’re spending time with good friends.
  2. Diet Starts Tomorrow
    If you’re on the market for fun, explicit nutritional help, this podcast is for you! Aleen Kuperman and Samantha Fishbein from Betches host this no-nonsense podcast to share real experiences from real women while tackling the psychological and emotional side of weight struggles – all while keeping a smile on your face.
  3. Dishing Up Nutrition
    You’ve heard of the saying “You are what you eat,” right? The Dishing Up Nutrition podcast aims to teach how you feel what you eat and how to feel better by improving your diet. The podcast covers nutrition’s impact on topics such as fertility, stress, brain health, and more.
  4. Food Heaven
    Two friends Wendy and Jess are both registered dietitians with Master’s degrees in nutrition. With their knowledge and love for delicious and nutritious eating, the two set out to educate others to make lifelong sustainable changes toward health while keeping a lifestyle they love.
  5. The Nutrition Diva
    From licensed nutritionist Monica Reinagel comes the Nutrition Diva podcast. Listen in for tips on how to make nutrition easy without to stress or complicated instructions. Topics such as fasting, mindful eating, diet trends, and information on the ingredients you use everyday make nutrition fun and painless.
Woman listening to music while working out

Best Fitness Podcasts

  1. 20 Minute Fitness
    Today’s science and technology have certainly helped make fitness easier and more effective. This fitness podcast dives into the latest health technology, science, methodology, and nutrition that will help you stay up-to-date in your fitness routines. With quick, 20-minute shows, you can easily listen to and from the gym!
  2. Ben Greenfield Fitness
    Functional fitness and natural remedies are the main focus in Ben Greenfield’s fitness podcast. Ben’s approach is all about getting your body to peak performance through fat burning, hormonal balance, gut health, mental efficiency, and recovery. This podcast takes fitness beyond exercise and diet.
  3. Hurdle
    Want to see how fitness has transformed people’s lives? The Hurdle podcast brings you inspirational stories from a range of people, from top CEOs to average Joes, who have found success and established happier and healthier lives by focusing on wellness during tough times.
  4. Marathon Training Academy
    Many people set the goal to run a half or full marathon in the new year. If this is your goal for 2019, be sure to listen to the podcast from Marathon Training Academy! Host Angie Spencer is a registered nurse who helps you through the ups and downs of training for this true fitness feat.
  5. Mind Pump: Raw Fitness Truth
    In the fitness world, it’s easy to get caught up in the latest fads and trends. Mind Pump aims to break down and shed light on common misconceptions in the fitness industry. Using humor, science-backed facts, and knowledge from being trainers, coaches, and gym managers, these guys make learning about fitness fun.

When kicking off your health goals this year, check out some of these health and wellness podcasts to start you off on the right foot. Sometimes all you need is that little bit of motivation, a community to lean on, a coach to look up to, or simply just something to listen to while stuck in traffic on the way to work! Find the hosts and topics that meet your style, and you’ll be surprised just how much fitness and health podcasts can make an impression on your wellness.

YOUR POST-HOLIDAY DETOX PLAN TO CLEANSE & RESET

There’s no denying that the holidays are indulgent… Large meals, delicious treats, decadent drinks, and more time snuggled up by the fire on the couch. It’s almost impossible to turn down homemade pumpkin pie, and a giant turkey dinner is always better enjoyed in leftover form. After a season of indulgence, many of us feel bloated, uncomfortable, and vowing to never eat again. A post-holiday detox is exactly what is needed to reset back to normal.

Start planning your post-holiday detox plan with a proper detox diet, detoxification tips and tricks, and easy lifestyle changes to make sure you’re back on track with your wellness now that the holidays have ended and the New Year’s resolutions have started!

Apple with tape measure around it

Post-Holiday Detox Tips

Clear the Fridge

First things first, clear out your fridge! We know that holiday leftovers are amazing, but they can derail you from your post-holiday diet efforts. Give leftovers to family members, freeze them for a later date, or have a mini post-holiday clear-the-fridge party for friends to help you clean out your leftovers and remove any unhealthy temptations.

Write Down Your Goals

One of the first steps in being successful in your post-holiday detox plan is being clear in what you want to accomplish. Whether it’s a 3-day detox or one month long, make a list of all the goals you’d like to achieve. Goals can include: Cut down on sugar, reduce bloat, lessen alcohol consumption, lose 5 pounds, have a more positive body image, etc.

Be Understanding

Know that your after-holiday cleanse may not produce immediate results. Going through the detoxification process is a slow and steady one, but the results are worth the wait! Be realistic and understanding of your goals and what your body can accomplish in a set amount of time. Unrealistic goals will leave you feeling discouraged, and may hinder progress.

Set Up a Support Group

Round up your friends and family to keep you on track! Whether it’s a post-holiday detox buddy who does check-ins with you and is there for moral support, your partner to meal prep with, or a coworker who can help keep those break room snacks at a safe distance, tackling anything with a partner is much easier than going solo.

Control Your Environment

During your post-holiday detox, the first tip was to clean out your fridge. Maintaining a controlled environment at home, work, and while out is just as important, if not more. During this time, learn what things aren’t serving your journey toward health. This way, you’ll keep temptations at bay and learn new healthy habits to continue throughout the year.

Refrigerator full of fresh produce

Get Some Sleep

You might think that laying in bed for 8 hours won’t necessarily help with an after-holiday cleanse, but it is an important factor in weight loss. Poor sleep habits have been linked to worse appetite, higher calorie intake, and lower resting metabolic rate. On the other hand, studies show that sleep detoxes the brain and helps improve physical activity.

Start Your Day with Breakfast

By starting your day on a healthy note, you will be more likely to continue making healthy choices throughout the day. Not only will you be primed to make healthier decisions, the benefits of eating breakfast will also help you experience more controlled blood sugar, better heart health, and heightened focus, making the post-holiday detox easier.

Sweat it Out

One of the best ways to detox is by sweating out the toxins. Getting in a good workout is always a great option, as you are burning calories and sweating. You can also do a post-holiday detox by sweating in an infrared sauna – which is especially effective for detoxification when used after working out. You can detox and destress with hot yoga as well.

Stay Hydrated

After sweating out all the toxins in your body, it is imperative to stay hydrated. Be sure to replenish any fluids you may have lost while sweating to ensure you body is functioning properly. Drinking water flushes toxins from your body, which is especially important after holiday eating. It also helps reduce the bloat you may experience from the holidays.

Add Color to Your Diet

A healthy plate includes a range of items, including protein, high-quality fats, fruits, and vegetables. When it comes to your post-holiday diet, studies show that vegetables such as broccoli, radishes, Brussels sprouts, and cauliflower help aid in the detoxification process, along with fruits like pomegranate, blueberries, grapes, and black raspberries.

Healthy chicken bowl

Post-Holiday Diet Plan

Breakfast

As mentioned previously, starting your day with a well-balanced breakfast is key to starting you off on the right foot for your post-holiday detox diet. It is recommended that your breakfast contains approximately ⅓ of your daily calorie intake. Keep your plate simple and healthy with protein, fruits, and vegetables. You can even help boost your metabolism with some plain, black coffee!

Healthy egg scrambles are a delicious and easy way to get protein and vegetables in your morning routine! If you prefer your breakfasts on the sweeter side, other healthy breakfast options include Greek yogurt with fruit and oatmeal with peanut butter – just be sure to keep the sugar content of the ingredients down.

Lunch

Having soup at lunch for weight loss is an easy way to have a delicious meal while cutting down on calories. A soup for lunch has a high volume with a low calorie count, meaning it has a low energy-density. On top of that, because of the volume of food you are eating, you will feel full quickly, thus suppressing your appetite for the remainder of the day.

When deciding on a soup, stick with broth-based or vegetable-based soups. Avoid fatty or creamy soups, but feel free to add in lean proteins like chicken, fish, or beans. A low-sodium and low-glycemic lentil soup is recommended for a post-holiday detox diet, as it is easy to digest after a season of indulgent eating while maintaining healthy blood sugar.

Couple cooking in kitchen

Dinner

Dinner during your post-holiday diet is fairly straightforward. Focus on filling your plate with lean proteins and vegetables, while cutting out starchy menu items. Keep the meals simple to reduce the amount of sugar added, but make sure you add spices and seasonings that will keep your meal interesting and leave you wanting more.

If you would like, start off your meal with another bowl or cup of soup to help reduce your appetite and reduce the portions of your meal. You can also add in a cabbage salad to get things moving, as cabbage is high in fiber and can aid in eliminating toxins through waste. Cabbage also contains anti-inflammatory antioxidants and helps lower cholesterol.

Snacks

In between meals, have some carefully-portioned healthy detox snacks on hand that will help whet your appetite without encouraging binging on unhealthy treats. Just like with the full meals, keep your ingredients simple and natural to avoid unhealthy additives in processed foods.

Start off your morning with a holiday cleanse green smoothie filled with leafy greens and fruit to reduce inflammation or Greek yogurt that is packed with antioxidants. If you have mid-day cravings, slice an antioxidant-rich avocado and drizzle with olive oil and lemon juice, or spice up some popcorn with cayenne pepper to jumpstart your metabolism.

You know what they say: New year, new you! So start off this year right by making some healthy decisions. Not only will a post-holiday detox leave you feeling healthier after a season of indulgence, it’ll set you up for a year of better decisions with a balanced diet, improved sleep, more exercise, and a more positive body image. Treat your body right and it will reward you with the best year yet. Happy New Year!

HEALTHY HOLIDAY GIFT GUIDE: HEALTHY GIFT IDEAS FOR EVERYONE

This year, give the gift of health to your loved ones. Many people are becoming more invested in their wellness, and the holidays are the perfect time to treat them with gifts that will benefit long after the season ends. From healthy subscription boxes to a home sauna, this holiday guide of healthy gift ideas has a gift suggestion for any health guru on your list within a range of budgets.

Focus on wellness for yourself, and avoid the stresses of holiday shopping with these health and wellness gifts for anyone on your list!

Adventure seeker gifts

1. Travel Walking Tour

Prices Vary

A travel walking tour gives a whole new perspective on seeing a new place. Whether it’s a hike through the mountains or discovering a city by foot, this is a gift that will provide priceless memories in any city you choose.

2. GoPro HERO5 4K HD Waterproof Camera

$215 | Buy Here

Any adventurer will love this gift during the holidays! Having a camera that can brave any condition is the perfect excuse to go outside and start exploring. This sturdy camera will be a trusty companion on any expedition.

3. Allbirds Travel Shoes

$95 | Buy Here

From walking around cities to sitting on long flights, keeping your feet comfortable is necessary for travel. These eco-friendly shoes offer support, comfort, and durability to make sure the exploring doesn’t have to slow down.

4. Aria Travel Kit

$79 

If your loved one is always on the go, a travel kit is a must. This travel kit has everything you need for  comfortable and healthy travel, including moisturizer, an eye mask, earbuds, a toothbrush, and much more.

Healthy Gift Ideas for:
The Culinary Wonder

Culinary wonder gifts

1. Cooking Classes

Prices Vary

Pinterest can only go so far in the kitchen. Give the gift of learning new kitchen skills and finding new healthy recipes! A cooking class is a great activity for a couple, or to give your significant other for a future date night.

2. Vitamix 7500 Blender

$530 | Buy Here

This may be an expensive gift, but people swear by it in the kitchen. Not only is it durable, it’s also versatile and can be used to chop vegetables, puree fruits, grind spices, heat soups, emulsify sauces, and so much more.

3. ChefSteps Joule Sous Vide

$179 | Buy Here

Recently, the sous vide has been taking modern kitchens by storm. This is one of the healthy gift ideas that keeps on giving, as making healthy meals is as easy to start and monitor through an app on your phone.

4. Blue Apron Subscription

$60 | Buy Here

Even if your foodie loved one is a pro in the kitchen, it’s nice to take a break from finding recipes and grocery shopping every now and then. Blue Apron is one of the pioneers in this field, meaning they know how to make great food.

Healthy Gift Ideas for:
The Health Guru

Health tools

1. Fitness Classes

Prices Vary

Fitness classes are fun healthy gift ideas, because there are so many workouts to choose from. From dance to boxing to yoga, you can find just about anything to fit the fitness levels and interests of those on your gift list.

2. Garmin vívoactive® 3

$270 | Buy Here

Smartwatches are a fitness enthusiast’s best friend, and the vívoactive 3 is the ultimate accessory for an active life. Not only does this watch have built-in GPS, it also has Garmin Pay to go cardless and Bluetooth to stay connected.

3. Muhdo DNA Profiling Kit

$193 | Buy Here

You’ve probably heard of the other DNA profiling kits, but Muhdo does something the others don’t: fitness. This kit offers personalized fitness routines, diet tips, and health reports to achieve a healthier lifestyle.

4. Fitbit Aria 2™ Wi-Fi Smart Scale

$130 | Buy Here

If someone on your gift list is on a fitness journey, a smart scale makes tracking easier with just one step. This scale records your weight, BMI, and body fat percentage through an app, and is compatible with Fitbit trackers.

Healthy Gift Ideas for:
The Homebody

Homebody gifts

1. Home Infrared Sauna

Inquire for Prices

Giving the gift of an infrared sauna is giving the gift of ultimate health and wellness – and all to enjoy at home! Whether a gift for your family or yourself, treat your loved ones to the many benefits of sauna use this season.

2. Smart Garden 9

$120 | Buy Here

Many people enjoy tending to a garden. It’s a calming activity that truly allows you to enjoy the fruits of your labor. This garden is wonderful for new gardeners or for bad weather when indoor gardening is more convenient.

3. UGG Aira Slippers

$90 | Buy Here

Slippers are unassumingly wonderful wellness gifts for anyone in your life. From cozying up in front of the fireplace to walking around the house in comfort, slippers will keep everyone comfortable this holiday season.

4. Lush Honey Gift Box

$38 | Buy Here

Sometimes, all you need to unwind is a spa day at home. This simple but sweet gift is great for anyone on your holiday gift list with all-natural soap, shower gel, lip balm, and body butter to rejuvenate winter skin and stress.

Healthy Gift Ideas for:
The Tech Enthusiast

More health gifts

1. Sony Noise-Cancelling Bluetooth Headphones

$198 | Buy Here

Workouts, long flights, relaxation… whatever headphones are needed for, these are the right choice. Your friend or family member will love the high-quality sound of these versatile earbuds that can be enjoyed every day.

2. Echo Show

$180 | Buy Here

The Echo Show is the home voice assistant that does it all. This gift features video and voice calling with other Echo devices, can control smart devices in your home, and can be used to pull up recipes, music, and more.

3. Ember Smart Travel Mug

$150 | Buy Here

Is your loved one always on the go? Or notoriously bad for forgetting about their tea until it’s cold? The Ember mug allows you to monitor the temperature of your beverage through an app, keeping the drink perfectly warm.

4. Hue Color Light Bulb Starter Kit

$80 | Buy Here

These are both a cool party trick and ambiance lighting or chromotherapy in your home! The Hue Color bulbs are controlled with an app or voice assistant to light your home in various ways, making for a great Smart Home gift.

When shopping for your friends and family this holiday season, keep these healthy gifts in mind to end the year on a happy and healthy note! These wellness gifts are sure to be enjoyed for many years to come and provide lasting health benefits, whether it’s mentally, physically, or emotionally. Happy shopping, and happy holidays!

WORKPLACE WELLNESS IDEAS FOR WORK, LIFE & PERSONAL BALANCE

Workplace wellness has been a growing trend for businesses as management realizes the benefits of having happy, healthy employees. Additionally, people are increasingly putting a larger emphasis on working with companies who invest in employee development, work-life balance, and personal wellness. Because of this, today it is more important than ever to create a positive, healthy atmosphere in the office to encourage new hires and ensure current employees feel appreciated.

If you are an employer, discover how to keep your workplace feeling refreshed with workplace wellness programs that include meditation sessions, physical activity, standing desks, time outdoors, and more. If you are an employee, find easy office ideas and tips to do your part in promoting wellness in the workplace.

man laughing

For Employers: Workplace Wellness Programs

Promoting a healthy lifestyle in your company will not only result in healthy employees, it’ll result in happy and more productive employees, as well! Studies show that employees who participate in workplace wellness programs regain an additional 10.3 hours of productivity annually. On top of that, healthy employees means fewer sick days.

Try incorporating these four healthy scenarios to increase wellness in the workplace:

Schedule a Weekly Meditation Session

It is no secret that mental health plays a large role in mood, productivity, and even physical well-being. Supporting your employees’ mental health is especially important in today’s hectic world. Meditation is a powerful tool to find balance and help clear the mind of negative thoughts and instead focus energy on a positive and relaxing outlook.

Scheduling a company-wide meditation once a week will help everyone feel more centered and prepared to take on the remainder of the week. Meditation sessions can include guided and sound meditations – many of which can be found on YouTube. Choose a time when meetings are light and office mood starts to hit a wall in order to revitalize the workplace.

Plan Outdoor Team Outings

Being cooped up in an office all day, staring at a computer screen, and getting little to no physical activity can make it difficult to stay motivated and focused. Getting fresh air and some Vitamin D have been shown to have many health benefits, from boosted mood to increased energy. Help get employees moving by scheduling outdoor team outings.

This can be done by creating calendar invites for short, 5-minute walks around the building every couple of hours. Not only is this an opportunity to get fresh air and a few extra steps in, it is also a natural way to get to know your team a little better. Have a packed schedule but still need fresh air? Get out of the conference room and start doing walking meetings.

people in office

Set Up Standing Desks

One of the most popular recent workplace wellness trends is the standing desk. While the initial claims of weight loss may have been blown out of proportion, as standing only burns approximately 8 more calories an hour than sitting, there are still many benefits to standing while you work.

Sitting for prolonged periods of time has been linked with higher risk for health conditions such as diabetes, obesity, cancer, and cardiovascular disease, and breaking up the day by standing can help decrease risk. While standing all day might not be preferred by all, setting up a standing desk station provides those who want to stand an opportunity.

Invest in a Workplace Wellness Center

If space and money permit, investing in a workplace wellness center for employees is a great step toward investing in their health. An office gym with an infrared sauna to use after a long work day or during the lunch break is great for employees who want to sweat out the stress and tensions of sitting at a desk all day.

If a gym is out of reach for your situation, a quiet area with a massage chair and healthy snacks is also great way to invest in your employees’ wellness. Other cost-effective and space-saving solutions are corporate gym memberships to allow employees to use a gym at a discount and simply hosting activities such as 5-minute abs or yoga in a conference room.

using laptop

For Employees: Workplace Wellness Tips

Working in an office that promotes a happy and healthy environment with workplace wellness programs is ideal, but what if your company still isn’t there yet? Luckily, there are plenty of things you can personally do on your own to promote wellness in the workplace in the meantime!

Keep up your own personal wellness while in the office with these workplace wellness ideas:

Get Up to Stretch

Let’s face it: You aren’t doing your body any favors by sitting all day and staring at a screen. Most likely, you’re not properly set up with back support for sitting with perfect posture. Extended sitting has been shown to increase your risk for mortality. The simple solution: Get up and move.

Stretching, whether simple 3-minute stretch breaks every hour or longer walks to stretch your legs, has been shown to improve posture, increase blood flow to muscles after being sedentary, prevent back pain, and even decrease tension headaches – all things very important to keep your body in top-shape at the office.

Stay Hydrated

Between meetings and projects, remember to drink your daily recommended amount of water. The average recommended water equation is bodyweight ÷ 2 = ounces of water per day. For example, someone weighing 150 pounds should aim to drink 75 ounces of water daily with a moderate lifestyle.

Staying hydrated helps increase mood and energy levels, improve brain function, decrease headaches, and more. If going back and forth to the break room to fill up a small cup is too tedious and discouraging you from drinking water, get a large reusable water bottle or a carafe for your desk to help both the planet and your hydration!

salad

Have a Healthy Diet

The office break room can be a snacker’s paradise, filled with easy-to-grab food like chips and sodas. It’s easy to fall into the trap of mindlessly snacking on these unhealthy treats when you are focused on a project at work. Combat this by bringing in your own healthy treats, such as baby carrots and hummus or an apple, to keep your mind off of the chips.

Healthy snacks keep you full longer, give your more energy to avoid the post-lunch crash, and provide better nutrition – which means your body is filled with more of the good stuff to protect you from workplace germs when office cold season arrives.

Be Social

As mentioned previously, mental health plays a large role in overall health. While some find solace in not socializing constantly, human interaction has been proven to reduce the risk of depression and improve both mental and physical health. Socializing while working can bring a positive attitude to the overall wellness in the workplace.

Not all companies are keen on talking during work, and depending on your type of work, finding time to socialize may be difficult. If you work in a stricter workplace, schedule coffee breaks with your colleagues, make time for a lunch break with friends, or schedule weekly or monthly happy hours to get to know your coworkers better.

Whether you’re an employer or an employee, there are many steps you can take to contribute to wellness in the workplace. Putting a bigger emphasis on work-life balance and creating a healthy and happy atmosphere will make your work days just that much happier, more productive, and efficient. Follow these workplace wellness ideas, and get your company on the right track toward health!

THERMOTHERAPY & CRYOTHERAPY: HOT & COLD THERAPY BENEFITS

At Clearlight, we know the benefits of heat on the body. Learn about the benefits of the other side of the spectrum – cold shock therapy. From preventing disease progression to boosting your immune system to pain relief, see how your body can benefit from the effects of heat shock and cold shock proteins from thermotherapy and cryotherapy.

Shoulder heat therapy

Thermotherapy

What is Thermotherapy?

Thermotherapy, also known as heat therapy, is the practice of applying heat to the body for therapeutic benefits. Heat therapy can be as simple as taking a warm bath, but can also be more intensive with practices such as infrared sauna use. Unlike cold therapy, heat can safely be applied for prolonged amounts of time to provide extended relief.

Heat can be applied through two main types of thermotherapy:

  • Direct Contact: Direct contact heat therapy is the easiest method to do at home. This method requires you to apply either moist or dry heat directly to the afflicted area to deeply heat the muscles in the area. Heating methods include heating pads, hot baths, and even warming topicals. While there is debate whether dry or moist heat is more effective, clinical studies have not noted a significant difference.
  • Infrared Heat: Infrared heat therapy penetrates deeper into the body than direct contact application. Infrared heat is capable of reaching below the surface of the skin through near infrared, to the body’s soft tissue through mid infrared, and finally into fat cells through far infrared wavelengths.

Heat therapy should not be used if the afflicted area is bruised or swollen, and open wounds should be avoided. Those with conditions such as diabetes, vascular disease, multiple sclerosis, dermatitis, heart disease, and deep vein thrombosis are at higher risk of injury when using thermotherapy, so discuss with your doctor before attempting.

Thermotherapy Benefits

One of the most prominent benefits of heat therapy is the treatment of muscle tension. If you have ever suffered from a sore back or a pulled muscle, you know just how effective heat therapy for back pain is and how much relief can come from a hot pad or a soak in the tub. This is because the application of heat helps your muscles stretch by increasing tissue extensibility, causing any stiff or tense muscles to relax.

Heat also triggers the body’s response to heal by increasing blood flow to affected areas. This is helpful in speeding up the recovery time of an acute injury, decreasing the discomfort from migraines and headaches, and simply helping the body relax for general stress relief or help with sleep.

Woman Sitting in Infrared Sauna for Health Benefits

More intensive thermotherapy practices create a sudden increase in the body’s core temperature and trigger the production of heat shock proteins, or HSPs, to protect your body from perceived stress. As this happens, muscles reach proper function while the heat shock proteins begin to guard muscles from potential trauma. This helps your body repair and rebuild any damaged areas. Studies show that incorporating heat therapy for cancer treatment can enhance the treatment process.

Heat shock proteins are especially helpful in reducing recovery time and enhancing muscle mass for those who are active. You can activate heat shock proteins by spending some time in an infrared sauna or going all-out at the gym. Just be sure to hydrate after!

Cryotherapy

What is Cryotherapy?

Cryotherapy, also known as cold therapy, is the practice of applying cold temperatures to the body to stimulate healing. This practice can be applied in specific areas for relief, and has also become a popular whole-body therapy. Due to the extremely cold temperatures and related injury risk, it is advised to practice cryotherapy sessions in short intervals.

Types of cold therapy treatments include:

  • Whole Body: Whole body cryotherapy has been an up-and-coming treatment that exposes the body to extremely cold temperatures below −100 °C for two to four minutes. Liquid nitrogen and refrigerated air are blasted in a chamber to create the chilling effect. The ears, nose, mouth, fingers, and toes are covered for protection.
  • Direct Contact: This cold therapy approach places cold temperatures on specific areas of the body to numb affected areas and alleviate symptoms of discomfort. Ice packs and cold spray anesthetics are both designed to provide short-term pain relief.
  • Cryosurgery: Cryosurgery is the practice of using extreme cold to destroy damaged or diseased tissue. This can be used on common skin disorders to remove surface conditions. Additionally, cryotherapy has been used to eliminate unwanted fat through fat-freezing procedures.

Extremely cold items should never have direct contact with the skin without medical supervision, and require a protective barrier. Those with diabetes or nerve conditions should not use cryotherapy to avoid injury and nerve damage.

Woman in cryotherapy chamber

Benefits of Cryotherapy

Two of the main benefits of cold therapy are its anti-inflammatory and numbing effects. The coldness helps numb irritated nerves and decrease blood flow to swollen areas, which then makes recovery more manageable. This can be used for injuries, arthritis, and migraines. While masking the symptoms may not be the final treatment of the issue, pain relief makes recovery efforts more effective.

Cryosurgery takes a more permanent approach. This procedure uses extreme cold to freeze off unwanted tissue with the use of liquid nitrogen, and is commonly used to remove skin conditions such as moles, warts, atopic dermatitis, skin tags, and more. This practice is also used to target low-risk tumors for cancer treatment.

In contrast with the heat shock proteins produced by hyperthermia, cold shock proteins, or CSPs, are triggered by an extreme drop in core body temperature. Cold shock proteins are more easily produced than heat shock proteins, and can be triggered by something as simple as a cold shower.

These CSPs are believed to boost your immune system and improve the overall function of the body. The extreme temperature of intensive cryotherapy helps your body learn to adapt to stress and helps build your tolerance. Additionally, cold shock proteins have been thought to slow the progression of neurodegenerative conditions such as Alzheimer’s disease.

Alternating Ice and Heat Therapy

Thermotherapy and cryotherapy both provide many health benefits, whether it’s simple pain relief or aid in treating cancer. To reap the benefits of both, try alternating ice and heat therapy. This will stimulate the production of heat shock proteins and cold shock proteins for muscle recovery and immune system boosts, and can offer a more comprehensive treatment for pain management.

Try hot and cold therapy at home by switching between icing and heating for sore muscles, or treat yourself to a spa day by supercharging your body with a visit to the infrared sauna and cryotherapy chamber!

10 WAYS TO QUIT SMOKING NATURALLY & DETOXIFY YOUR BODY

For smokers, quitting can be one of the most difficult tasks, and there is no one-size-fits-all solution that works for every situation. From medications to going cold turkey to holistic approaches to quit smoking naturally, there are many options available to you when quitting smoking. Here’s a bit of good news: If you’re reading this now, that means you are already motivated to make a change and are on the right path to finding the best solution for you, whether through medical treatments or with home remedies.

While effective, not everyone wants to take a medical approach to quitting smoking, and cold turkey may be too extreme for your style. Learn different natural remedies to help you quit smoking, and how to detoxify your body after, with supplements, sauna use, and more.

Man smoking on balcony

Lifestyle Changes to Quit Smoking Naturally

Eat

When smoking, your body is unable to properly absorb important nutrients. When quitting smoking naturally, you can make the transition smoother and healthier by eating a balanced diet to help restore nutrients your body may be lacking. Eat a diet rich in calcium and vitamins C and D, making sure to eat your fruits and vegetables and drink some milk! Milk has been said to make cigarettes taste worse, thus reducing the desire to smoke, and vegetables help decrease cravings.

Exercise

The toxins from smoking build up in your body, leaving it out of shape and in poor health. The best way to sweat out those toxins and get back in shape? Exercise! Not only does exercise do the obvious of building strength and preventing weight gain, but it is also a healthy diversion from cravings when quitting smoking naturally. Exercise improves the health of smoking-damaged heart and lungs, and gives you a boost of energy to keep you in good spirits while quitting.

Hydrate

Staying hydrated is key to leading a healthy life, and sipping water throughout the day can help with quitting smoking naturally. Water helps flush toxins from the body, something necessary to remove the toxic ingredients of cigarettes from your body. Drinking a glass of cold water 15 minutes before eating a meal balances your metabolic rate – which can help you avoid weight gain after quitting. Hydrating your body will also help it heal faster and look healthier.

Relax

Techniques such as breathing exercises and meditation can do wonders for mentally coping with the cessation of smoking. Stress is often a trigger for reaching for a pack of cigarettes to feel a moment of relaxation. Learn some meditation techniques and simple breathing exercises to practice whenever a craving hits and train yourself on how to be mindful of what your stressors are, how they affect your cravings, and how to manage stress in a healthy manner.

Sleep

Smoking takes a toll on your sleep, even when quitting, so it is important to put a focus on getting enough sleep when stopping your habit. Sleep gives our bodies time to reset, rest, rejuvenate, and restore. Along the same lines as making sure you are relaxed, getting enough sleep is necessary to have mentally clarity throughout the day to improve mood and avoid stress. If you are feeling especially tired and begin to feel a craving, taking a nap can be an effective coping tool.

Couple in a sauna

Holistic Therapies to Quit Smoking Naturally

Sauna Therapy

After any amount of prolonged smoking will leave your body filled with harmful toxins. Sauna therapy is well-known for its detoxification abilities and spending time in one after quitting smoking – especially in the earlier days of quitting – you body has the chance to purge impurities. Depending on the length of being a smoker, the time it takes to detoxify varies.

Smoking puts you at risk of developing many health issues, and even quitting can have unpleasant health issues from withdrawals. There are many health benefits of infrared sauna use that make it easier to quit smoking naturally, including: improved blood circulation, reduced fatigue and stress, improved immune system, and rejuvenated skin.

Try to start your sauna therapy treatments as close to quitting smoking as possible. The sooner you can rid your body of toxins, the faster your body will be able to heal and overcome the habit of smoking.

Massage Therapy

Whether you visit the spa or do self-massage at home, working out muscle tension can help manage cigarette cravings. As mentioned earlier, finding time to relax reduces the anxiety that may trigger the desire to smoke. Massage therapy is also beneficial in combating the depressed moods you may feel during withdrawal.

Some studies show that smokers who were assigned to do a self-massage treatment on their hands or ears during cigarette cravings. After a month, those practicing massage therapy while trying to quit smoking reported lower anxiety, improved mood, fewer withdrawal symptoms, and fewer cigarettes smoked per day.

An added bonus: massages can promote detoxification – including the toxins from smoking. A lymph drainage massage can help flush the lymph system, reproduce white blood cells, and remove toxins from tissue.

Hypnotherapy

Some smoking cessation studies show that hypnotherapy, or the use of hypnosis to break habits or treat certain medical conditions, can be more successful in preventing smoking relapse than traditional nicotine replacement therapies (NRT). Hypnotherapy patients had a higher chance of long-term abstinence than those using NRT.

Additionally, another smoking relapse prevention study shows that hypnotherapy is slightly more effective in preventing relapse than behavioral relapse prevention intervention – with the hypnosis group seeing a 29% quit rate and the behavioral counseling group experiencing a 28% quit rate.

This practice is a great way to quit smoking naturally, as it focuses on the psychological root of your addiction and does not rely on smoking replacements or distractions.

Woman smelling oils

Aromatherapy

This holistic therapy is one you can easily do on your own, no matter where you are. Previous smokers have found relief in the smoking quitting process by using essential oils – especially when using an aromatic inhaler. When a craving begins, simply reach for the essential oils instead of a cigarette.

The action of bringing either an aromatic inhaler or a piece of white paper with a drop of oil toward your face can imitate the feeling of bringing a cigarette to your mouth. This is especially helpful if you have recently begun your journey and cannot immediately break away from your old habits.

Some essential oils to consider are black pepper oil, tobacco absolute, and Angelica essential oil. Black pepper essential oil replicates the feeling of cigarette smoke in your respiratory system, thus reducing cigarette cravings.

Acupuncture

Traditional Chinese Medicine introduced the practice of acupuncture, which has been catching on a a viable treatment to a range of ailments, including the cessation of smoking. Just like the previous holistic treatments to quit smoking naturally, this practice produces no side effects, making it a great option for those who are wary to use medication.

Pressure points in the ears have shown to curb tobacco cravings, as the cranial nerves in that area stimulate the nervous system and trigger you body’s responses to relax. In general, acupuncture releases endorphins, and being in a calmer state helps reduce cravings for cigarettes.

A long-term study regarding acupuncture and the cessation of tobacco use monitored users over the course of 5 years and reported that those receiving acupuncture were more motivated to reduce smoking or quit completely.

With simple lifestyle changed, home remedies, and holistic therapies, there are many treatment options available to you when trying to stop smoking. Whether you decide to quit smoking naturally or through some other means, congratulations on taking the next step toward a happier and healthier you!