Wellness Tips Archives

How to Burn Fat Naturally: From Sauna Use to Diet

If you are setting a health goal to lose weight and burn fat, you’ve probably seen plenty of fad diets offering to help you do it quickly. However, healthy and sustainable fat loss takes time and dedication to keep it off. Through the process of learning how to get your body to burn stored fat, not only will you reach your goal, you’ll also set up your body for a healthy future with the new habits you’ve picked up. Keep reading to learn more about healthy, safe, and long-lasting ways to burn fat and why they work, from mindful diet and exercise to using an infrared sauna!

Regular Health Habits

Infrared Sauna Use

Infrared therapy has been shown to penetrate deep into fat cells to increase blood flow to the area and promote detoxification in fat tissue for healthy and sustainable fat loss. A weight loss study revealed that an increase in core body temperature resulted in a decrease in body fat. This study concluded that using an infrared sauna three times a week for 30 minutes per session helped drop an average of 4 percent body fat over a four-month period.

Adequate Sleep

Sleep is an essential part of any health effort, and making sure you get a proper amount of rest can help your body burn fat. Research suggests that insufficient sleep slows down the body’s metabolism, thus affecting calorie burn. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.

Reduced Stress

Stress triggers the release of hormones such as cortisol, which can remain in the bloodstream for longer under constant stress. Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrates. Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in a moment of stress, the body will store it as fat.

Hydration

Hydration is key for losing weight and burning fat. Chronic dehydration can prevent you from burning more calories throughout the day, and it can also take a toll on proper metabolism function. According to a 2016 study, upping your water intake may increase lipolysis, the process by which the body burns fat for energy. Try to drink your recommended amount of water a day to help your body perform at peak performance.

Mindful Eating

High Protein

Found in a variety of delicious and nutritious foods, protein can curb your appetite and burn body fat – including visceral fat. According to one study, eating a high-protein diet helps your body boost metabolism and retain muscle mass. Protein will also help you feel full for longer, thus helping reduce overall calorie intake.

High Fiber

Soluble fiber absorbs water and moves through your digestive tract slowly, helping you feel full for longer. One study found that increasing soluble fiber intake significantly decreased body weight and belly fat, independent of calorie intake. Having a fiber-rich diet can help decrease hunger, burn more fat, and aid in weight loss.

Healthy Fats

Burning fat by eating fat might not sound like it would work, but a diet with healthy fats has been shown to assist with sustainable, long-term weight loss. In fact, diets enriched with olive oil have been linked to greater weight loss and less belly fat than diets without. Just be sure to avoid trans fats and still keep an eye on healthy fat calories.

Reduced Sugar & Refined Carbs

Refined carbohydrates are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin, which promotes storage in the adipose tissue, also known as body fat. Reducing refined carbohydrates, processed food, and sugar in your diet can help reduce fat gain.

Probiotics

One emerging area of research is focusing on the role of bacteria in the gut on weight management. The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteria. Some types can increase the amount of energy someone gains from food, leading to fat deposition and weight gain.

Intermittent Fasting

Intermittent fasting is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day. One study found that over 3–12 weeks, the intermittent fasting method reduced body weight by up to 7% and decreased body fat by up to 12 pounds.

Exercise

Cardio

Swimming, running, dancing, and any other aerobic exercise that conditions your lungs and heart can also help improve your metabolism and burn fat. Research suggests 20 to 40 minutes of moderate to intense cardio per day is ideal for burning visceral fat and reaping other fat loss and metabolism-boosting benefits. Daily aerobic exercise, like running, can help you jump-start fat loss.

HIIT

High-intensity interval training (HIIT), is a type of high-energy workout that combines bursts of intensity with short periods of rest to keep your heart rate elevated. HIIT exercises burn more calories in a shorter amount of time than other forms of exercise and have been shown to increase fat loss. One study found that HIIT burns up to 30 percent more calories than doing other forms of cardio for the same amount of time.

Strength Training

Strength training in the form of weight lifting, yoga, or other resistance equipment is a great way to decrease unhealthy belly fat (the kind around your organs), increase muscle mass, and burn more calories while at rest. One study showed that 10 weeks of resistance training may boost the number of calories burned while resting by 7 percent by helping give the body a metabolism boost.

Learning how to get your body to burn stored fat in a healthy way is key to keeping it off and improving your health in the long run. Use these fat burning tips to help you reach your weight loss goals and form some great habits along the way. It may seem daunting to change up your diet, exercise, and daily habits, but take it one step at a time and you’ll see progress!

Tips for Relieving Sore Muscles and How to Speed Up Recovery

Muscle pain can be, well, a pain to deal with! If you’ve done an intense workout or have simply woken up with a sore back, you’ve probably been on the search for how to relieve sore muscles quickly. Luckily, there are a few things you can do to help get back to a pain-free life fairly quickly when you take the proper precautions and find the treatments that work best for you. Read on to find the best ways to help relieve sore muscle pain and how to speed up the recovery process. And since prevention is also important, you’ll even find some tips on how to prevent feeling intense muscle pain in the future!

Sore Muscle Recovery

Infrared Sauna Use

Using an infrared sauna helps promote a temporary increase in blood flow to muscles and can aid in sore muscle recovery. This increased blood circulation from infrared heat carries off metabolic waste products and delivers oxygen-rich blood to oxygen-depleted muscles so they can recover faster. The deep heat helps bring relief and healing to muscle and soft tissue injuries as pain is reduced and range of motion is improved.

Thermotherapy

Thermotherapy can be a huge help in sore muscle recovery. Applying heat immediately after exercising can reduce delayed onset muscle soreness, and it can help relieve sore muscles after the pain has set in. A study from 2013 found that while both dry and moist heat helped with pain, moist heat may offer even more pain reduction. After applying heat therapy, cold therapy helps relieve pain in muscles and joints by reducing swelling and nerve activity.

Epsom Salt Soak

Soaking in Epsom salts has been shown to reduce muscle pain and inflammation. This is because of the high levels of magnesium in Epsom salts that help relax sore muscles. The moist heat you get from sitting in a hot bath is an added bonus. If you do not have access to a tub for soaking, you can soak a washcloth or towel in hot water mixed with Epsom salt and apply it where you feel sore muscle pain for 20 minutes.

Massage

Not only are massages relaxing, but massage has also been found to alleviate delayed-onset muscle soreness and improve muscle performance. A study from 2017 suggests that massage is most effective when performed 48 hours after exercise. If you really want to get at your sore muscle pain, you can opt for a deep tissue massage or a sports massage. These massages might not be as relaxing, but they provide some great specialized muscle work.

Foam Rolling

Foam rolling is essentially a form of self-massage. Research has found that foam rolling can relieve delayed onset muscle soreness. It may also help with muscle fatigue and flexibility. Foam rollers can be purchased wherever you buy exercise equipment. To foam roll, you place the roller on the floor underneath the sore muscle and slowly roll your body over it. You can search online for videos on how to foam roll for different muscle groups.

Hydration

Upping your fluid intake can help speed up the healing process and encourage your body to flush out toxins. Plain filtered water works great. Drink 10 or more eight-ounce glasses per day, and hydrate a bit extra if you’re feeling particularly sore. Try ultra-hydration options like low-sugar electrolyte drinks or coconut water, as the added electrolytes can be a boost for sore muscles as they replenish minerals and hydration lost while sweating.

Topical Products

Arnica has been used as a natural remedy for muscle soreness for years. Although more research is needed, one 2013 study found that topicals containing arnica effectively relieved pain and inflammation brought on by intense exercise. Topical CBD products can also alleviate muscle soreness via skin-based endocannabinoid receptors. Both arnica and CBD provide localized relief when applied to irritated areas.

Anti-Inflammatory Supplements

Adding supplements to your health routine can help reduce inflammation and aid in sore muscle recovery. For example, curcumin is a compound found in turmeric that has powerful anti-inflammatory effects and is high in antioxidants, thus helping reduce the pain of delayed onset muscle soreness and speed up sore muscle recovery after exercise. Fish oil and other omega-3 fatty acids offer similar benefits.

Sore Muscle Prevention

Exercising

If your muscles are sore from working out, don’t let muscle soreness stop you from exercising more. Muscle soreness is a natural process that helps your body get used to any new motions while working muscle groups. Once over this soreness, it won’t happen again unless you increase the intensity. If the pain is severe, exercise at a lower intensity or switch to another muscle group for a day or two, then gradually work your way up to higher intensities. While working out, it’s also important to practice proper form, stretching, and cooling down to help prevent muscle injury or soreness:

Dynamic Stretching: A 2012 study found that static stretches may inhibit muscular performance. Static stretching involves stretching a muscle to the point of minimal discomfort and holding it for a period of time. Instead, opt for dynamic stretching where you repeatedly move your muscles and joints, such as walking lunges and arm circles. Dynamic stretching is great for your body as it increases your heart rate, improves blood flow, and improves your flexibility.
Cooling Down: Dynamic stretching before working out is to prepare your muscles, and cooling down helps prepare your muscles for recovery. A cooldown after a workout helps your breathing and heart rate return to normal. It can also help keep blood flowing to the exercised muscles, which can aid the repair process and potentially improve delayed onset muscle soreness. Cool down by walking or riding a stationary bike for 5 or 10 minutes.

Mindful Movement

If your muscles are sore from wear, such as pulling a muscle, then being mindful of your movements can save you a lot of heartache (and muscle ache). Be wary of how you move, and definitely avoid movements that have caused injury in the past. Muscle strain and sleeping/sitting position are two main culprits for sore muscles. To avoid muscle strain, move slowly and learn the proper ranges of motion for your body. Doing yoga (or hot yoga) can help you loosen your muscles and strengthen them to avoid future injury. To avoid muscle soreness from sleeping or sitting, ensure your bed or seating area is set up properly with enough structure and cushion that give your muscles proper support.

Sore muscle pain can really put a strain on your everyday life, so finding relief quickly is key. Use these tips for sore muscle recovery (and sore muscle prevention) to help your body heal quickly and be ready for handling any activities coming your way! Taking care of your muscles is important, so be sure to drink those electrolytes, stretch with some dynamic yoga, and sit in a sauna to help take care of them.

The Healthiest Habits We’ve Learned Over the Last Years

Over the last couple of years, we’ve been faced with a lot of changes – many pertaining to our health. The way we work, eat, get social, and simply live have all faced some sort of shift to adapt to the way things are today. But change doesn’t have to be bad or scary! In fact, it can be something we continue to grow on to build out our best lives possible. As we get into the swing of things in 2022, what are some of the best healthy habits for life we’ve picked up in the last couple of years, and how can we continue to apply them for a healthier future?

Bettering Our Immune System Health

With a couple years of thoroughly washing hands, wearing masks, and keeping distance, everyone had a bit of a crash course on the importance of our immune system and the steps we can take to keep our bodies healthy. On top of that, many of us started to look into more ways we can naturally support our immune health even further by changing our daily habits. Exercising more, eating better, getting enough sleep, taking supplements, and doing immune-boosting activities such as using an infrared sauna all became part of our new health regimens.

This year, maintain those habits you’ve been forming to turn them into healthy habits for life. Your immune system is constantly working hard to keep you healthy, so return the favor by treating it right and taking steps to prevent sickness. Give yourself a health challenge to get you motivated to stick to your goals for lasting habits.

Cooking More at Home

Once going to restaurants became a bit harder to do, delivery and cooking at home started to become more popular. While ordering delivery is nice from time to time, it isn’t as sustainable of an option as cooking at home with its higher costs and less healthy options. With more time spent at home, that means more time spent in the kitchen as well. This has allowed us to learn how to mindfully prepare meals for ourselves and understand the ingredients that go into what we eat, which helps improve our health, energy, and more.

This year, keep using that kitchen and preparing nutritious meals at home! With so many recipes out there, you’re sure to continue finding new food you love. To kick it up a bit, start incorporating things like weekly meal prep or meatless Mondays to mix things up.

Embracing Our Relationships

Being social definitely required some creative approaches over the last couple of years. Family reunions turned into Zoom calls, happy hour became having a drink with a friend over FaceTime, and work meetings started with, “Can everyone see my screen?” Being apart made us realize how important our relationships are and how much it means to be in contact with those we care about. By getting creative with communication, we’ve found better and more efficient ways to be social in times we can’t physically be together.

This year, stay social! As some things shift back to “normal”, you’ll see more people in person and have a different approach to your social life. But still keep those family Zoom calls to see relatives who may be far away, have a glass of wine with a friend over the phone to catch up after a long week, and talk to those who make you happy.

Finding New Ways to Exercise

Maybe you went to the gym all the time, and then those plans were halted. Or maybe you always worked out at home and needed a change of scenery after being home all day long. Or, perhaps, you were looking for new ways to get some fresh air. No matter your reason, your exercise routine probably had to adapt – which is actually better for your physical health! We’ve had to get creative with our workouts by taking online group classes, starting to do more outdoor activities, or setting up a home gym. It was a great way to find new ways to get our blood pumping.

This year, keep finding new and exciting ways to get active. Start going on hikes or bike rides to exercise outside and explore new areas. Or keep building up your home gym to up your at-home workout game. And while you’re at it, use an infrared sauna after working out to feel those health benefits even more.

Improving Mental Health

Mental health has seen a huge shift over the years, even before the last two years threw the world for a loop. What was once shrouded by a stigma is now embraced, and the last couple of years have really stressed the importance of being mindful of our mental health. With the changes that rapidly took over our lives, high stress levels and burnout became very real side effects. This caused many people to address their mental health and find solutions and support to help make life more manageable.

This year, continue to make time for yourself and do mental check-ins. If you are feeling down, reach out to find support and find ways to give yourself a boost when needed by slowing down and doing something like meditation or journaling. Infrared sauna use can also help improve mood and mental health, making it great to help unwind.

Setting Boundaries

Finally, one of the best healthy habits we’ve learned is that it is important to set boundaries. These boundaries had to be set to keep life manageable as we navigated unknown times. It wasn’t always easy to set them, but the results are well worth it. Boundaries were set for: yourself, work, relationships, making plans, and more. In doing so, we have been able to better identify our wants and needs, find a better work-life balance, and make realistic commitments.

This year, continue to feel comfortable setting boundaries that work for your life. The art of saying “no” is an important thing to learn so you have the physical, mental, and emotional capacities to do the things that are enjoyable for you. Balancing your needs helps you be present for other parts of your life.

Life throws all kinds of things at us, and all we can do is adapt and learn how to make changes that will benefit us in the long run. We’ve certainly learned a lot the last couple of years, and hopefully some of the positive things we’ve taken away from all of this will leave us with some of the best healthy habits for life. Remember these habits as we get into the new year and continue to build upon them so you have the best and healthiest future ahead.

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.

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!