Wellness Tips Archives

Work from Home Tips for Extra Energy & Motivation

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

How to Stay Healthy While Working from Home

Go for a Walk

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

Use a Sauna

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

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

Stretch Often

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

Meal Prep

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

Drink Water

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

Talk with Someone

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

Work from Home Motivation Tips

Stick to a Schedule

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

Reward Yourself

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

Go for a Walk (again)

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

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

Is it a Cold or Allergies? Symptoms to Check & Natural Remedies

As the temperatures drop, many people are faced with stuffy noses and itchy throats. But is it a cold or allergies? A cold is an infection caused by a virus. Allergies are your immune system’s reaction to a substance like pollen or pet dander. But because the two conditions cause similar symptoms, like sneezing, coughing, stuffy nose, and fatigue, it is easy to get both ailments mixed up. Knowing which is which can help you get the right treatment to help you feel better faster. Read about the differences between cold and allergy symptoms and find natural remedies for each.

Handling Allergies

You’re probably experiencing allergies if these symptoms apply: your mucus is clear or watery, your eyes are itchy or watery, your symptoms stay the same and last, and your symptoms show in certain situations.

When facing allergies, mucus typically stays clear and watery, as opposed to mucus during colds that thicken and may change color. It is also uncommon for colds to result in itchy or watery eyes, which are typically caused by irritation from allergies. As far as other symptoms go, allergies are unfortunately longer-term than colds. If your symptoms stay the same and they’ve lasted longer than a week, you are likely dealing with allergies. Luckily, allergy symptoms tend to be milder in the long run when compared to some of the more intense symptoms of a cold.

Symptoms may feel more intense for the first day or 2, but they will typically mellow out and stay the same day after day and can last several weeks or longer. Allergies also show up only in certain situations, from seasonal allergies in the spring and fall to being in an environment with allergens – such as being in a home with a dog or living in an area where pollen counts are high. A pro of allergies vs a cold include being able to remove yourself from a high-allergen situation to lessen symptoms.

Common Allergy Symptoms

Sneezing
Running or stuffy nose
Itchy, watery eyes
Itchy ears
Headache
Dry cough
Circles under eyes
Fatigue
Clear or watery mucus

Natural Allergy Remedies

Have an Infrared Sauna Session

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 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 essential oils in a sauna for a relaxing and detoxifying experience that further helps relieve allergy symptoms. Be sure to stay hydrated during and after your infrared sauna sessions.

Eat 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. A bowl of chicken soup is a great way to use these ingredients. Research also indicates that a mug of green tea can help you find allergy relief.

Take 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 by introducing healthy bacteria to the gut, and studies have shown that the addition of probiotics to your diet can lessen allergy symptoms. You can add probiotics to your diet through fermented foods or probiotic capsules.

Be Active

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? 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 if they are affecting you.

Handling Colds

If you have a cough, low fever, headache, or mild body aches, you’re likely dealing with a common cold. Colds are so prevalent because there are more than 200 cold viruses that spread.

Colds can sometimes be difficult to identify because different viruses cause different symptoms. Even so, a hacking cough, a fever, and achiness aren’t problems you usually see with allergies. The exception: Allergies can sometimes trigger a cough, but often coughing from allergies tends to feel and sound a bit different than coughing from a cold. One tell-tale sign of a cold is the color of your mucus. As immune cells fight back against the cold virus, they can make your mucus discolored or thick.

Another differentiator between cold and allergy symptoms is that cold symptoms change every few days. You may start out with a fever and stuffy nose, then have a sore throat for a few days, or get a cough or sinus pain before getting better. Colds tend to last for a shorter amount of time, on average lasting 3 to 7 days, but sometimes as long as 2 weeks. Allergy symptoms will last longer, as allergens tend to be present longer than just a week, especially if you are dealing with seasonal allergies.

Common Cold Symptoms

Low fever
Sneezing
Running or stuffy nose
Headache
Hacking cough
Muscle pain
Body aches
Sore throat
Fatigue
Yellow, green, or thick mucus

Natural Cold Remedies

Use an Infrared Sauna

Just as using an infrared sauna for allergy relief, it can also help relieve cold symptoms naturally and help speed the rate of recovery. As mentioned before, far infrared heat has been shown to reduce respiratory symptoms often seen in colds. Spending time in an infrared sauna can reduce cold symptoms and can also help detoxify your body to reduce the number of toxins present, thus helping you get well sooner. When suffering from a cold, it is especially important to stay hydrated to replenish any hydration lost from sweating in the sauna.

Steam in a Shower

The steam in a hot shower helps moisturize your nasal passages and aid in decongestion, especially when paired with aromatherapy. Peppermint oil is effective in reducing inflammation to improve quality of life for those suffering from nasal and bronchial allergies, and using eucalyptus oil is great for its antimicrobial properties. A warm shower before bed also helps promote better sleep, which helps speed up recovery.

Get Adequate Sleep and Rest

Getting plenty of rest, relaxation, and sleep (around 8 hours) is critical to your health. Your body is going through a lot, and a tired body means a weakened immune system, leaving you more susceptible to illness. A rested body helps your immune system work better. A healthy immune system can help shorten your sick period. Reducing stress will make it easier for your body to function properly and fight illness if need be.

Drink Plenty of Water

Drinking water is always one of the top health recommendations, and it’s especially important when feeling under the weather. When it comes to being sick, hydration is key to improving your overall health and lessening the impact of spring cold symptoms. By staying hydrated, you also allow your body to detoxify impurities that may be exacerbating your symptoms. Try adding electrolytes or vitamins when hydrating to boost the health effects further.

If you are feeling under the weather, take a look at your symptoms as they might help you identify the underlying issue. Be sure to discuss with your doctor if your symptoms are severe, regardless of whether it is a cold or allergies. Plenty of rest, detoxification, hydration, and having a healthy diet can help relieve your symptoms and can help build up your immune system to prevent future colds and allergies.

10 Health & Wellness Trends to Look Out for This Year

After the last couple of years, how we have defined and perceived the health and wellness space has shifted. As we continue into the year, we’re seeing new trends in these spaces both emerge and grow. With so many innovations in the industry, we’re seeing a real emphasis on personal health that hasn’t been seen before to this degree – and we love it! Read on to learn more about which health and wellness trends are becoming popular in 2022, from larger focuses on immune and mental health to sound healing, and see how to implement them in your life.

Immune Health

One out of three consumers reported they were more concerned about immune health than before the pandemic. Immune health has been put in the spotlight as people aim to keep their bodies strong and protected from disease, and that spotlight is still bright. Over the years, there have been increases in people using immune-boosting treatments such as red light therapy, IV therapy (vitamin drip), supplements, and detox programs. Other popular immune health services include injection therapy (such as B12 shots), infrared sauna use, and salt therapy.

Mental Wellness

According to Mindbody, mental health was ranked the most important dimension of wellness by the greatest number of Americans with 49% agreeing that the pandemic has negatively affected their mental wellbeing. As wellness trends progress, the stigma of seeking solutions for mental health has weaned, which in turn has made it a popular topic. We expect to continue to see higher focuses on work-life balance, mental health treatments, and incorporating daily routines to help support mental wellness this year.

Personalized Treatments

In today’s health and wellness trends, many people want to avoid generic advice and one-size-fits-all wellness. Instead, they seek out sources that offer more personalized experiences where they can learn more about themselves and determine practices that benefit their own personal healing. Trends show that people are more invested in their individual health, and services such as personalized vitamin packs to personalized workout routines have become more and more popular in the market.

Home Sanctuaries

As many have had to spend more time at home, people will be intentional about how they bring healing and joy into their spaces by creating home sanctuaries. External uncertainties like new COVID-19 variants, returning to the office, school closures, and more encourage us to create a soothing home environment to help establish balance. Those staying at home more often will invest more in items such as home infrared saunas and personal gym equipment to achieve their needs for health and wellness within the comfort of their homes.

Intuitive Movement

Intuitive movement and mental-health–based exercise regimens will continue to become increasingly more popular this year. Working out is shifting from being a way to obtain a specific body type into something that fuels our mental health and wellness. The rise of ‘snackable’ or ‘micro’ workouts will keep growing – instead of sticking to intense workout regimens that might cause physical and mental stress, people are finding ways to include fitness into their daily lives intuitively to avoid pushing their bodies and minds to extremes.

Hormone Balancing

In recent years, we have seen the increase in hormone health offerings to support everything from mood to metabolism. Focusing on endocrine system health has been a growing trend that is really starting to take off as more products and therapies become available. In this year’s health and wellness trends, consumers want to know how they can harness the power of their hormones to support their natural hormonal balance, which in turn can increase energy levels, boost mood, reduce stress, increase muscle strength, and much more.

Body Microbiome

The research of the microbiome has exploded in the last decade, leading us to understand more and more about the complex intricacies at play between the organisms living on us, in us, and their relationship to us. With that growing body of research, we’re getting a better picture of how to actually care for each of these unique eco-niches. Bacteriophagic prebiotics are going to be the most important thing to happen to the microbiome in 2022, as they target bad bacteria and destroy them from within, allowing probiotics to thrive and not have to compete.

Plant-Based Diets

You’ve heard of vegan and vegetarian diets in the past, but health trends in 2022 are seeing the rise of new terms like flexitarian and reducetarian – also known as those who are flexible vegetarians or those reducing their animal protein intake. Innovations in the plant-based food industry have made it easier for people to cut down the amount of meat they are consuming, even for devoted meat-eaters. This year will continue to see the increase in plant-based alternatives and people being more mindful of their diet’s sustainability.

Facial Body Work

On top of regular skincare such as topical applications or taking nutrients to support healthy skin, facial body work is a wellness trend that seems to be gaining in popularity. Using massage therapy and exercises that stimulate the muscles, skin, and lymphatic system, facial body work helps soften and relax facial muscles to help alleviate tension and stress. Gua Sha is a popular technique to relieve tension, sculpt skin, and increase circulation to help reduce acne scars, reduce puffiness and dark spots, and promote lymphatic drainage.

Sound Healing

Sound healing has been around for millennia, but wellness trends in 2022 will see a spike in modern-day sound therapy. Sound healing has been shown to have many benefits, such as relaxing your body to invigorating your mind, and is sometimes used as a form of biohacking to achieve your health goals. Personalized soundscapes powered by AI, vibration resonance therapy in an infrared sauna, and a renewed interest in ancient techniques like sound baths are all incredible ways to feel the healing power of sound.

Taking care of your health is important, and following these health and wellness trends for 2022 will make it fun! Personal and individualized health is the main focus, giving you control over what you do and how you approach wellness. With so many new products and solutions on the market today, it’s exciting to find which ones fit your wellness goals best. Keep an eye on these wellness trends, and follow them to be the best and healthiest version of you this year.

Dealing with Nerve Pain: Causes, Symptoms & Natural Remedies

About 1 in 3 Americans experience chronic pain. Of those, 1 in 5 experience neuropathic pain. Neuropathic pain, also called nerve pain, is one of the many classes of chronic pain. It can be a persistent and painful health concern, and finding relief can have a huge impact on your quality of life. Though nerve pain can be sudden and unpleasant, there are steps you can take to help relieve symptoms and get on the road to recovery. Read on to learn more about nerve pain, from its common causes and symptoms to treatments that can help alleviate the pain and discomfort.

What is Nerve Pain?

Nerve pain is complex and can be caused by nerve damage, irritation, or destruction. The cause of nerve pain is usually due to damaged nerves that send false signals and result in chronic pain. The signals may not function to register the pain associated with an injury normally.

Nerve pain is often progressive, especially if the root cause is not treated. The usual progression of nerve pain begins far away from the brain and spinal cord (hands and feet) and spreads backward (retrograde) toward the arms and legs. With appropriate and timely treatment, the progression may be halted and, in some cases, reversed.

Nerve Pain Causes

Although some people develop nerve pain for no known reason, many others develop it because of a certain health problem such as diabetes, shingles, or cancer. It can also occur as the result of injury or infection. Some develop unusual triggers that make them overly sensitive to certain conditions, caused by a heightened sensitivity of the nerves to stimulation. With neuropathic pain, the pain isn’t typically triggered by an event or injury. Instead, the body just sends pain signals to your brain unprompted.

Common causes for nerve pain include:

Cancer
Carpal tunnel
Chemotherapy
Chronic alcohol use
Diabetes
Facial nerve damage
Herniated discs
Multiple sclerosis
Multiple myeloma
Phantom limb syndrome
Shingles
Syphilis
Spinal arthritis
Spinal cord compression
Thyroid issues
Tissue, muscle, and joint injuries
Trigeminal neuralgia
Vitamin B deficiency

Nerve Pain Symptoms

The perception of pain varies with everyone; terms such as stabbing, prickling, burning, tingling, and other descriptions have been used. Nerve pain can be difficult to live with and tends to get worse over time. If you feel like you are experiencing any nerve pain symptoms, be sure to speak with your doctor quickly to prevent further potential nerve damage.

Each person’s symptoms of nerve pain may vary slightly, but these nerve pain symptoms are common:

Shooting, throbbing, burning, or stabbing pain
Tingling or “pins and needles” feeling
Spontaneous pain
Extreme sensitivity to touch
Difficulty sleeping or resting
Loss of balance
Weakened grip
Muscle fatigue
Pain with movement
Partial or complete paralysis

Loss of Feeling & Numbness

Not all nerve damage results in pain. Loss of feeling or numbness may also occur. Although it may not be painful, the numbness can result in decreased sensitivity of the sense of touch that can interfere with dexterity in the hands. This can make activities like typing, shoe-tying, or playing a musical instrument difficult. Numbness or reduction/loss of the sense of touch can be dangerous because it affects balance and muscle strength. This may require braces, canes, or walkers to prevent falls.

Although some nerve damage may cause numbness instead of pain, this can still be harmful. Numbness may mask damage to traumatized extremities like the feet. People with this type of nerve damage can benefit from regularly examining their extremities for possible overlooked injuries.

Nerve Pain Remedies

Over-the-Counter Treatments

Over-the-counter (OTC) painkillers drugs are often the first medicines used to reduce or stop nerve pain. The components may include nonsteroidal anti-inflammatory drugs (NSAIDs) or acetaminophen. Some OTCs may be incorporated into creams, gels, ointments, oils, or sprays that are applied to the skin overlying the painful area.

Prescription Drugs

There are many different prescription drugs that may help to reduce nerve pain. They range from powerful painkillers to drugs that were originally used for depression or seizures but can also reduce nerve pain. However, some of these prescription drugs may be addictive, so you and your doctor need to find a treatment plan that works for you without causing you additional problems.

Natural & Home Remedies for Nerve Pain

Some people with nerve pain respond to other treatments known as complementary, natural, or alternative treatments. For example, acupuncture may help some, while dietary supplements may help others. However, you and your doctor should discuss the use of these treatments and supplements to be sure they don’t interfere with other medical therapies or treatments.

Infrared Sauna for Nerve Pain

Experiencing infrared heat in a sauna improves circulation, relaxes muscles, tissues, and nerves, and even aids in the rebuilding of damaged nerve tissue. Far-infrared therapy utilizes light to create heat, directly heating the body with a much more comfortable heat than traditional saunas. This heat allows you to remain inside the sauna longer and enhance potential health benefits. Infrared heat penetrates joints, muscles, tissues, and nerve endings while also producing additional white blood cells, which alleviates inflammation. Reduced inflammation can help reduce nerve pain and bring relief from the discomfort.

In addition to the benefits of far-infrared therapy, a study led by Paul Heppenstall, Ph.D. has shown that near-infrared light can help reduce nerve pain receptors by causing the nerve endings to retract from the surface of the skin. You can include red light therapy into your sauna session for a comprehensive combination of far-infrared, near-infrared, and red light therapies to help reduce nerve pain.

If you believe you are suffering from nerve pain, be sure to discuss your next steps with your doctor as soon as possible. While some pain might be manageable, neuropathic pain has the potential to progress further and can cause permanent damage if not treated in a proper or timely manner. Be sure to listen to your body and take the precautions necessary to alleviate nerve pain and live your best life.

The Benefits of Infrared Saunas on Depression

Taking care of your mental health is a necessary factor in your overall well-being. If you or a loved one are facing depression, infrared sauna use might be a beneficial addition to your health routine in conjunction with advice and treatment from your doctor. Many studies have recently been conducted to test the effectiveness of whole-body hyperthermia, or the use of extreme heat, to assist in the treatment of depression. Read on to learn more about these recent studies and how they are paving the road toward more knowledge on the benefits of hyperthermia and infrared saunas on depression.

Studies on Saunas for Depression & Mental Health

Feasibility and Acceptability of a Whole-Body Hyperthermia (WBH) Protocol

A recent 2021 study has shown promising results with whole-body hyperthermia (WBH) as a non-pharmacologic treatment for major depressive disorder while using Clearlight Saunas Far Infrared heating technology in The Curve Far Infrared Sauna Dome. Where prior trials in similar studies have used medical infrared hyperthermia devices, this study studied to see if a commercial device without FDA-imposed limitations could produce the degree of core body temperature (101.3 °F) associated with reduced depressive symptoms in prior WBH studies.

The study assessed the amount of time needed to achieve this core body temperature and the changes (pre-post WBH) in self-reported mood and affect. Twenty-five healthy adults completed a single WBH session lasting up to 110 min in the Curve Sauna Dome. Core body temperatures were recorded during WBH as well as mood and affect at points before and after whole-body hyperthermia. Whole-body hyperthermia treatment ended after a participant maintained 101.3 °F for two consecutive minutes. The study shows the effectiveness of Clearlight Saunas Far Infrared Heating technology at raising core body temperature.

Results found that all participants achieved the target core body temperature (101.3 °F) within 82.12 minutes on average. In analyses of changes in mood and affect, the study found that participants noted reductions in self-reported depression symptoms from 1 week pre- to 1-week post-WBH, and reductions in self-reported negative affect before and after their whole-body hyperthermia session. This research shows that WBH protocol holds promise in further research on the benefits of commercially available infrared sauna devices and hyperthermia in major depressive disorder treatment.

Whole-Body Hyperthermia for the Treatment of Major Depressive Disorder

A 2016 study conducted by psychiatry professor Charles Raison and his team aimed to explore the need to identify novel treatments for major depressive disorder. Prior to this study, a smaller study took place in which of 16 individuals with major depression, a single hyperthermia treatment reduced their depression scores almost by 50% five days later. The 2016 study was conducted to test whether whole-body hyperthermia has specific antidepressant effects when compared with a placebo condition and to evaluate the persistence of the antidepressant effects of a single treatment.

A 6-week, randomized, double-blind study took place comparing hyperthermia with a placebo condition. Participants were medically healthy, met criteria for major depressive disorder, were free of psychotropic medication use, and had a baseline 17-item Hamilton Depression Rating Scale score of 16 or greater. During the study, researchers compared a single session of active WBH to a placebo condition. The placebo condition matched all aspects of the whole-body hyperthermia condition except intense heat.

When compared with the placebo group, the active WBH group showed significantly reduced Hamilton Depression Rating Scale scores across the 6-week post-intervention study period. A single session of hyperthermia produced a rapid and powerful antidepressant effect that was not observed in the placebo group. Additionally, the benefits of a single hyperthermia treatment persisted for six weeks, leading to the conclusion that whole-body hyperthermia holds promise as a safe, rapid-acting, and prolonged antidepressant effect.

A Hot Topic for Health: Results of the Global Sauna Survey

Researchers set out to determine the motivations and experiences of typical sauna users. An online 71-item questionnaire compiling information on the individual characteristics, sauna-related habits, and perceived health and wellness experiences of regular sauna bathers was conducted. The 2019 study incorporated a quality of life scoring tool to measure physical and mental indicators of well-being.

The study was made up of 482 respondents who sauna-bathed approximately 1–2 times per week. The key reasons indicated by respondents for sauna-bathing included relaxation/stress reduction, pain relief, and socializing. Nearly a third of respondents reported medical conditions. Of this group, those with back/musculoskeletal pain and mental issues cited the greatest improvements in their conditions with sauna use. Of all respondents, 83.5% reported improved sleep after sauna use. This study documents that sauna users are motivated to use saunas predominantly for relaxation, reporting health benefits especially around mental well-being and sleep

Analysis of well-being scores after grouping respondents into groups by sauna-bathing frequency revealed that sauna users who utilize a sauna 5–15 times monthly recorded comparatively higher mental well-being scores as compared to respondents who were sauna-bathing less frequently.

Benefits of Infrared Saunas on Mental Health

Mental health can be based on a number of factors, from chemical imbalances to chronic pain. Frequent sauna use can assist in reducing the symptoms of depression and other mental health issues. A short daily session in an infrared sauna can increase your exposure to heat therapy and help with:

While medical treatment should be discussed with your doctor for clinically-diagnosed conditions, adding infrared sauna use to your regular routine can offer many health benefits that assist in symptom reduction and enhance medical therapies. If you believe you are experiencing symptoms of major depressive disorder or need to discuss your mental health, be sure to discuss with your doctor regarding next steps and proper treatments.

If you or someone you know is experiencing suicidal thoughts or a crisis, please reach out immediately to the Suicide Prevention Lifeline at 800-273-8255 or text HOME to the Crisis Text Line at 741741. The services are free and confidential.

Citations

Mason, Ashley E et al. “Feasibility and acceptability of a Whole-Body hyperthermia (WBH) protocol.” International Journal of Hyperthermia vol. 38,1 (2021): 1529-1535. DOI: 10.1080/02656736.2021.1991010

Janssen, Clemens W et al. “Whole-Body Hyperthermia for the Treatment of Major Depressive Disorder: A Randomized Clinical Trial.” JAMA psychiatry vol. 73,8 (2016): 789-795. DOI: 10.1001/jamapsychiatry.2016.1031

Hussain, Joy N et al. “A hot topic for health: Results of the Global Sauna Survey.” Complementary Therapies in Medicine vol. 44 (2019): 223-234. DOI: 10.1016/j.ctim.2019.03.012

Putting Together the Ultimate Total Body Wellness Routine

A lot of health routine guides will tell you how to focus on one part of your wellbeing, be it diet, exercise, or something else. But we know that having a routine for total health and wellness requires a lot more than focusing on just one thing. From meditating for your mental health to staying hydrated for your physical health, a lot goes into creating a routine that benefits your overall health. Read on to find the best ways to have the ultimate total body wellness routine, from mind to body.

Wellness Routine for Physical Health

Begin Your Day with a Stretch

Your daily routine should start off with a good stretch. Stretching in the morning improves your energy levels, improves your circulation, relieves any tension or pain from sleeping the night before, encourages good lymphatic function, and prepares your body for the day ahead. To really bolster your morning stretch, a quick hot yoga session in an infrared sauna will really invigorate your day.

Exercise Regularly

Getting proper exercise benefits your mental and physical health. Sedentary behavior has been linked to many medical problems. Moving more and sitting less can have major health benefits such as reduced stress, maintaining a healthy weight, improved metabolism, and more. Aim to get around 2.5 hours of active movement a week to keep your body healthy and in top shape, and use an infrared sauna to boost your workout even more.

Get Quality Sleep

Getting quality sleep gives you a headstart on good mental health each day. The tough thing about sleep issues is that they lead to stress, which leads to more trouble sleeping – and the cycle continues. You can counter this by sticking to a bedtime routine. Try limiting screen time before bed, or going to bed at the same time each night. Developing a predictable routine around sleep can help put your mind at ease when it’s time to rest.

Sit in an Infrared Sauna

If you have an infrared sauna or access to one, having a sauna session in your routine can be a huge benefit to your total body wellness. Infrared saunas offer a number of health benefits such as muscle recovery, improved skin, boosted immune system, reduced stress, increased metabolism, and much more. Infrared sauna sessions can be as long or short as you need them to be, making them an easy addition to your daily health routine.

Stay Hydrated

Did you know that becoming even slightly dehydrated can lead to lowered mood and decreased concentration? Keep water or other low-sugar drinks on hand to sip throughout the day, especially if you’re sweating more than usual due to activities such as exercise or sauna use. If you need to, set an alarm every hour to drink water until it becomes a natural part of your healthy daily routine.

Take Supplements and Vitamins

Sometimes, what you eat isn’t enough to get your daily needed vitamins and nutrients. Include daily supplements and vitamins into your routine after speaking to your doctor to see what is best for you. Consume your nutrient essentials, such as a high-quality multivitamin, a vitamin D supplement, and capsules of omega-3 fish oils. This combo will help to reduce inflammation, boost immunity, lower blood pressure, and ensure optimal health.

Wellness Routine for Mental Health

Decrease Your Screen Time

Our phones, tablets, and televisions are our windows to the world. But every once in a while, taking a break is a good thing. There are lots of studies to support limiting the screentime of children and young adults, and adult studies are trending in the same direction. Excessive screen time has been linked to a reduction in gray matter in the adult brain. When this happens in your frontal lobe, it can lead to problems with impulse control.

Eat Brain-Friendly Foods

Food can help improve your mood. Not the treats you may be thinking, like a cookie for a job well done. Try foods rich in vitamin B-12 and folate if you’re looking for ways to fight depression. Vitamin D from dairy products is linked to an increase in dopamine, which helps with mood regulation. Avoid sugar and carbohydrates when stressed, as they can cause spikes in blood sugar and hormones, which can leave you feeling even more off-balance.

Practice Mindfulness Meditation

Mindfulness meditation is a technique that helps reduce stress by slowing down your thoughts. This helps you move your focus away from negative emotions. Mindfulness meditation is rooted in breathing exercises that keep you focused on the present moment. Studies have shown that meditation makes you less distractible and improves your resilience to stress. You can get started by dedicating as little as five minutes a day to developing your practice.

Prepare the Night Before

A successful morning starts the night before. Set clear intentions for the next day, acknowledge the present day, and express gratitude for what happened. Reflect on your day by remembering what went well and what could have gone better by writing in a journal. You can also physically prepare for the next day by doing something like planning your outfit or packing your meals to help reduce stress the next day.

Set Weekly Goals

On top of preparing the night before, setting goals at the start of the week can be a great addition to your mental health routine. If you make a schedule and set goals for yourself for the week, you’ll be more on top of your days, and when you’re more on top of your days, you’re more on top of your life. As you cross off the tasks on your to-do list, you will feel a sense of accomplishment which will help reduce stress.

Stick to a Routine

Especially when you run a business or a household, a schedule or routine can be an excellent tool for organizing your busy mind. That’s because it limits the number of decisions you have to make each day. Routine prevents decision fatigue where you tire yourself out by getting bogged down by a bunch of small repetitive decisions. When you plan things like what you’ll wear, or what you’ll have for lunch, you’re less likely to experience decision fatigue.

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

Infrared Sauna vs. Steam Room: The Hot Debate Debunked

It may be difficult to discern the differences between an infrared sauna vs. steam room when deciding which option is best for your specific needs. To help you better understand how infrared saunas and steam rooms compare, it’s important to gain a general understanding of the mechanics and individual benefits of both.

An infrared sauna is a wood-based room that heats the user directly with infrared rays that penetrate the body. A steam room is an airtight room of non-porous material that heats the environment with a steam generator. Infrared saunas produce dry heat, whereas steam rooms create moist heat.

Both infrared saunas and steam rooms boast plenty of therapeutic and wellness benefits such as detoxification, relaxation, and weight loss, among others. However, their benefits differ due to their unique heating methods. Here’s all the information you need to decide which makes sense for you.

What is an Infrared Sauna?

An infrared sauna is a wood-based room that warms the body through infrared rays as opposed to extremely high temperatures or moisture. These infrared rays, which are similar to the rays our bodies give off naturally, penetrate deep into the body (approximately 1 ½ inches) and heat the body directly.

Because the infrared rays are warming from within, these saunas typically operate between 115-130 degrees Fahrenheit, much lower than traditional saunas that operate between 170–200 degrees Fahrenheit. Although the temperature is lower, the efficient nature of heating the body directly makes infrared saunas among the most beneficial options available.

What is a Steam Room?

A steam room is made of a non-porous material, such as glass or tile, and is an airtight room that warms the body through high heat and humidity. A steam generator boils water to make steam, creating a moisture-rich environment.

Average temperatures hover around 120 degrees Fahrenheit, although it may feel much hotter due to humidity levels that can reach up to 100 percent. As opposed to infrared saunas which heat the user directly, steam rooms heat the outside environment, warming the user from the outside in.

Health Benefits of an Infrared Sauna vs. Steam Room

Although both steam rooms and infrared saunas offer a range of excellent health benefits, they do vary by product. The difference in benefits stems from the contrasting heat methods used, as described above. Both saunas and steam rooms use thermotherapy, or heat therapy, to help the body boost performance. Each method has its benefits, and using them together can be a great addition to your health and wellness routine, but one method might be better for your needs than the other.

Read on to learn more about the primary health benefits of an infrared sauna vs. steam room and find out which is best for you.

Infrared Sauna Health Benefits

An infrared sauna emits infrared heat to create a warm and relaxing environment. According to Dr. Amy Myers, M.D., of mindbodygreen, this helps improve circulation and alleviates pain. Due to the low humidity and modest air temperature, infrared sauna health benefits include detoxification, pain relief, relaxation, weight loss, and more.

Watch more about the health benefits of a sauna »

Concentrated Detoxification

Far infrared saunas promote more sweating than a steam room. As the infrared rays penetrate deep into the body, they increase blood flow, break up water molecule clusters, and promote the release of harmful toxins not typically released in a steam room. According to Dr. Brian Clement, medical director of the Hippocrates Health Institute, “It heats your tissues several inches deep, which can enhance your metabolic processes. It also enhances circulation and helps oxygenate your tissues.”

Download Dr. Raleigh Duncan’s Total Wellness Ebook on how to detoxify your body and more »

Weight Loss and Decrease in Cellulite

Users of far infrared sauna technology can experience a noticeable decrease in weight and cellulite appearance with average use. The weight loss is often due to the efficient heating nature of the sauna, removal of toxins through increased perspiration, and a rise in metabolic rates, which can help burn an extra 300+ calories an hour. Using a sauna after working out can also help boost effectiveness and increase calorie burn after exercising, which aid in weight loss.

Comfortable Use

The lower temperature of infrared saunas compared to steam rooms tends to be easier on the body during prolonged use. For users who may have eye or lung issues, including difficulty breathing in high humidity and heat, they may want to opt for an infrared sauna to ensure an enjoyable and beneficial experience. Infrared saunas can also be made more comfortable with the addition of other therapies, such as halotherapy, aromatherapy, sound therapy, red light therapy, and chromotherapy.

Steam Room Health Benefits

Steam rooms create an environment that is rich with heat and high humidity, ideal for realizing an array of health-related benefits. The high moisture air found in a steam room offers users benefits and an experience distinct from infrared saunas.

Respiratory Relief

Steam room users may experience relief from respiratory issues such as allergies, sinusitis, and cold symptoms. The moist air can open the sinuses and nasal passages, allowing for clearer breathing.

Hydration of the Skin

People with blemish-prone skin may find that the moisture-rich air of a steam room can help balance oil production leading to clearer skin. Users with dry skin may experience more hydrated skin after regular use of a steam room.

Better Sleep

Once you step out of your steam room, your body must begin working to cool your body. The relaxing properties of a steam room session, combined with your body’s efforts to lower the internal temperature can promote a great night’s sleep – particularly in the REM sleep cycle stage. You will also get this same benefit with an infrared sauna.

What to Consider When Purchasing

When deciding which option is best, take note of a few characteristics inherent to infrared saunas and steam rooms to determine which is best for an individual, household, or business.

Infrared Sauna Considerations

Infrared saunas can be a relatively simple addition to a home. They do not require strict insulation to keep high heat levels in the room, so they are lighter and easier to transport. Infrared saunas also come in a number of sizes, making them the perfect fit in any space whether you are looking for a 1-person, 2-person, 3-person, or even 4- to 5-person sauna.

Typically, these saunas can be put together within an hour on your own – without professional installation needed. Most can plug into an existing outlet and are very energy efficient using about 1/3 of the electrical as compared to a traditional sauna. On top of easy installation, infrared saunas require easy maintenance and care to keep them looking and operating brand-new for years to come.

All Clearlight® sauna models come with iOS/Android smartphone control, medical-grade chromotherapy technology, a built-in charging and audio station, and True Wave™ carbon/ceramic far infrared heating technology. If you want to upgrade your sauna experience, you can incorporate additional amenities that will help increase your comfort, health benefits, and overall enjoyment of your infrared sauna. These sauna upgrades include red light therapy, salt therapy, and vibration resonance therapy.

Steam Room Considerations

Much like an infrared sauna, steam rooms can be purchased as a kit for individuals to put together on their own or they can be custom made and installed by a contractor. Steam rooms do have particular plumbing and electrical requirements. They require a steam generator purchase that should be specially installed in a safe location to reduce the chances of a burn.

An airtight space and sloped ceilings for adequate drippage are also needed as well as an area that can accommodate a drain. Bacterial growth is possible due to the moist conditions of the steam room. For this reason, make sure to clean your steam room regularly with tile cleaner and drain periodically.

Deciding What’s Right for You

Both infrared saunas and steam rooms can deliver much-needed health benefits for individuals and families. These rooms can ease stress, increase relaxation, and improve overall health and happiness. Simply put, they can be a valuable component of one’s home and lifestyle.

Before purchasing an infrared sauna or steam room, take the time to consider you and your family’s specific needs in addition to reviewing the facts. Where will this new addition reside in your home? What is your current state of health, and what are your future health and wellness goals? Would you prefer to install it or will you require a contractor to do the heavy lifting? Asking these questions ahead of time can help you decide between an infrared sauna vs. steam room for your unique needs.

What are Heat Shock Proteins? Health Benefits & More

Heat shock proteins, or HSPs, are created with the use of heat therapies and can help your body experience improved health, performance, and recovery. Luckily, increasing HSP production through thermotherapy is easy to do – as easy as relaxing in an infrared sauna or layering on some clothes. Learn more about the function of HSPs and ways to incorporate heat therapy into your life.

What are Heat Shock Proteins?

For anyone unfamiliar with molecular biology, heat shock proteins (HSPs) may seem a little ‘out there. In reality, however, these ‘molecular chaperones’ (as they have been nicknamed), play an enticing role in maintaining our physical, emotional, and mental health.

What HSPs Are

HSPs are within the family of macromolecular structures, despite their tiny size. They were discovered in the early 1960s and have since opened the doors in the field of genetics and have helped the scientific and medical communities view our genetic mapping in a new light. The family of heat shock proteins was initially characterized as a highly conserved battery of genes whose expression could be induced by heat shock. HSPs provide an opportunity for each organism to ‘up-regulate’ gene expression.

There are many different classifications of HSPs, all of which are classified by their molecular weight and their specific intracellular functions. Classifications are divided into five major families, with HSP90, HSP70, HSP60, and HSP100 being the most studied. While there are many classifications, they are all referred to as ‘molecular chaperones’, because they serve to restabilize, reorganize, and rejuvenate intercellular order.

What HSPs Do

HSPs play an essential role in maintaining the efficacy of any system or system of organisms. An increase in HSPs within human physiology has been demonstrated to aid in the prevention of serious neurological conditions, as well as other chronic autoimmune disorders. HSPs are created when organisms are subjected to fluctuations of temperatures extreme enough to move beyond habituated temperature.

When thermal stress (higher or lower temperatures than what the given species is normally habituated to) is placed on organisms, something quite extraordinary happens: All of these observed organic structures begin to produce, something medical clinicians and scientists have called heat shock proteins. When HSPs are created in response to thermal stress in the external environment, they produce great benefits to the intercellular atmosphere within both small and large organisms.

Heat Shock Protein Benefits

Increasing the production of heat shock proteins (HSPs) generates a ton of positive effects on a biological level for anyone. They may prevent disease-causing mutations, repair damaged and misfolded proteins, and also help release more natural growth hormones. In other words, HSPs help your body benefit from conditions that otherwise could be lethal if presented at a higher dosage. Some heat shock protein benefits include:

Reparation of misfolded and damaged proteins
Increased immune response
Reduction of free radicals
Faster muscle recovery and repair
Heart protection
Higher insulin production

Types of Heat Therapy for HSP Production

Infrared Sauna Use

Infrared heat therapy penetrates deeper into the body than direct contact application. This heat is capable of reaching below the surface of the skin through near infrared heat, to the body’s soft tissue through mid infrared, and finally into fat cells through far infrared wavelengths. Using an infrared sauna is a great way to incorporate infrared heat into your health regimen for HSP production, as the temperature inside an infrared sauna is adjustable and averages a comfortable 100°F to 130°F – which allows you to tolerate a longer heat therapy session for more therapeutic benefit.

Exercise

Any type of exercise where you find yourself feeling warmer or sweatier than at your rested state will kickstart the natural release of heat shock proteins. Most studies have recorded results from cardio on the body. However, studies have shown drastic changes in two types of heat shock proteins after performing eccentric contractions to create enough damage to the muscle tissue. This suggests you might get more release of these proteins hitting the squat rack rather than choosing the treadmill.

Layering Up

To get the most bang for your buck in terms of HSPs release, try layering up more than usual during your next session to help reduce any cooling of your body during resting periods. A 2017 study in the Journal of Sports Science suggests that while subjects tested showed somewhat of an increase in HSP release on an arm crank ergometer, elevating core body temperature produces a higher HSP release. So, if you’re looking for the slightest edge in muscle growth and improved recovery, take advantage of this easy adjustment the next time you try to increase HSP production.

Hot Baths

While the degree of what you’ll get from a hot bath (or shower) might not be the same as what you’d get from a sauna, you may be able to give your body a similar response in terms of heat shock protein release. Subjects from a 2017 study proved just that – after being immersed up to their waistline in 40°C water for 1 hour, they saw a spike of HSP from 23% to 39%. The 16% variance was largely due to differences in total body mass and body fat percentage (leaner individuals saw a bigger increase than the others).

HSP production is an easy thing to stimulate for added health benefits in your daily life. While you might not see immediate or drastic results, incorporating heat therapy into your routine can help your body have a healthier foundation for lasting health. Before exposing yourself to heat for extended periods of time, be sure to speak to your doctor and take all safety precautions. And always remember to hydrate after sweating it out!

Joint Pain Causes & Treatment for Joint Pain Relief

Joints form the connections between bones. They provide support and help you move. Unfortunately, any damage to the joints from disease or injury can interfere with your movement and cause a lot of pain. Joint pain can really put a strain on your everyday life. Luckily, there are a few techniques to help with joint pain relief, whether it’s finding relief in an infrared sauna or by getting medical attention from your doctor. Read on to learn more about the causes of joint pain, how using an infrared sauna can help, and other joint pain treatments are available.

What Causes Joint Pain?

Many different conditions can lead to painful joints, including osteoarthritis, rheumatoid arthritis, bursitis, gout, strains, sprains, and other injuries. Joint pain is extremely common. In one national survey, about one-third of adults reported having joint pain within the past 30 days. Knee pain was the most common complaint, followed by shoulder and hip pain, but joint pain can affect any part of your body, from your ankles and feet to your shoulders and hands. As you get older, painful joints become increasingly more common.

Joint pain can range from mildly irritating to debilitating. It may go away after a few weeks (acute), or last for several weeks or months (chronic). Even short-term pain and swelling in the joints can affect your quality of life. Whatever the cause of joint pain, you can usually manage it with medication, physical therapy, or alternative treatments.

Your doctor will first try to diagnose and treat the condition that is causing your joint pain. The goal is to reduce pain and inflammation and preserve joint function.

Using an Infrared Sauna for Joint Pain Relief

Infrared heat may temporarily provide joint pain relief and ease stiffness. Increased thermal energy to the joints may promote a temporary increase in blood flow. Increased thermal energy may reduce stiffness and increase range of motion. With infrared therapy, the infrared wave penetrates 1.5” to 2” into the body stimulating a relaxation response allowing the muscles and tendons to unwind and release tension. The penetrating heat also raises the core body temperature which creates a “false fever” in the body forcing the immune system to spring into action and start increasing white blood cell production.

The result is a reduction in swelling and inflammation, two major factors in easing chronic pain. In addition, as the infrared heat elevates your core body temperature, capillaries and arteries dilate to increase blood flow allowing more oxygen-rich blood to travel to areas of tension and joint pain to help provide relief and expedite healing.

A study reported in Clinical Rheumatology showed that infrared saunas gave significant relief for patients with chronic pain (such as rheumatoid arthritis). Four weeks of 30-minute, twice-weekly sessions in an infrared sauna resulted in a 40 percent improvement in pain and stiffness. A study published in Internal Medicine showed that patients with chronic pain saw their pain levels drop by nearly 70% after their first session of infrared sauna therapy. Pain scores remained low throughout the observation period.

Additional Joint Pain Treatment Options

Medications

For moderate-to-severe joint pain with swelling, an over-the-counter or prescription nonsteroidal anti-inflammatory drug (NSAID) such as aspirin, ibuprofen (Advil, Motrin), or naproxen sodium (Aleve), can provide relief. If you have milder pain without any swelling, acetaminophen (Tylenol) can be effective.

If your pain is so severe that NSAIDs and acetaminophen aren’t effective enough, your doctor may prescribe a stronger opioid medication. Other drugs that may help relieve pain include muscle relaxants to treat muscle spasms or some antidepressants and antiepileptic drugs, which both interfere with pain signals.

Topical Agents

Capsaicin, a substance found in chili peppers, may relieve joint pain from arthritis and other conditions. Capsaicin blocks substance P, which helps transmit pain signals, and it triggers the release of chemicals in the body called endorphins, which block pain. Another topical option is an arthritis cream containing the ingredient methyl salicylate, such as Bengay. CBD topicals can also help by providing localized relief when applied to sore or irritated areas via the skin, which contains endocannabinoid receptors.

Injections

For people who don’t find joint pain relief from oral or topical medications, the doctor can inject a steroid medication directly into the joint every three months to four months. Steroid injections are most commonly used in patients with arthritis or tendinitis. The procedure is sometimes done in conjunction with removing fluid from the joint. Alternatively, your doctor might recommend injections of hyaluronan, a synthetic version of the natural joint fluid used to treat osteoarthritis.

Physical Therapy

You can work with a physical therapist to strengthen the muscles around the joint, stabilize the joint, and improve your range of motion. The therapist will use techniques such as ultrasound, heat or cold therapy, electrical nerve stimulation, and manipulation.

If you are overweight, losing weight can relieve some of the pressure on your painful joints. Exercise is one effective way to lose weight (along with diet), but be careful to stick with low-impact exercises that won’t further irritate the joint. Swimming and bicycling are among the best exercises because both allow you to exercise your joints without putting impact on them. Because water is buoyant, swimming also relieves some of the pressure on your joints.

Home Care

You can relieve short-term joint pain with a few simple techniques at home. One method to follow is the PRICE method:

Protect the joint with a brace or wrap
Rest the joint, avoiding any activities that cause you pain
Ice the joint for about 15 minutes, several times each day
Compress the joint using an elastic wrap
Elevate the joint above the level of your heart

Applying ice to your painful joints can relieve the pain and inflammation. For muscle spasms around joints, try using a heating pad or wrap several times a day. Your doctor may recommend that you tape or splint the joint to minimize movement or reduce pain, but avoid keeping the joint still for too long because it can eventually become stiff and lose function.

Supplements

Some research has indicated that glucosamine and chondroitin supplements can help with joint pain and improve function. Both of these substances are components of normal cartilage, which helps cushion the bones and protect joints. Glucosamine and chondroitin supplements are available in capsule, tablet, powder, or liquid form. Although these supplements don’t work for everyone, they are generally safe to try because they don’t have any significant side effects, but be sure to check with your doctor to ensure they are safe for you.

You should see your doctor if you have any unexplained joint pain, especially if it doesn’t go away on its own after a few days. No matter what treatment your doctor recommends, get medical help right away if the pain gets intense, your joint suddenly becomes inflamed or deformed, or you can no longer use the joint at all. Early detection and diagnosis can allow for effective treatment of the underlying cause of your discomfort.

The Side Effects of Stress and 15 Stress Management Techniques

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

What Causes Stress?

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

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

The-Side-Effects-of-Stress-and-15-Stress-Management-Techniques-Header

Common Causes of Stress

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

Symptoms of Stress

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

The Side Effects of Stress

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

Stress Management Techniques

Yoga

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

Sleep

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

Sauna Use

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

Meditation

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

Leisure

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

Woman-Reading-Book-to-Take-Break-from-Screens

Digital Breaks

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

Exercise

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

Creative Outlets

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

Breathing Techniques

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

Aromatherapy

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

How to Prevent Stress

Cut out Stressors

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

Time Management

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

Diet

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

Social Support

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

Time for Yourself

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

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