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.

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.

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.

4 Tips for Staying Safe & Healthy in the Heat

The heat can certainly take its toll in the warmer months of the year. And with the hotter months seeming to last longer and longer, it’s important to know how to safely be exposed to heat. To avoid heat sickness, dehydration, or other ailments caused by heat, use these tips to ensure your summer and beyond is safe and enjoyable – whether you’re sweating it out under the sun or in an infrared sauna.

Summer Heat Safety Tips

Stay Hydrated

Staying hydrated is always the number one priority when it comes to your health. This tip applies every day, not just when you’re in the heat! However, staying hydrated while in the heat is more of a safety tip than a general health tip. When you are hot you tend to sweat more, which in turn makes your body lose water at a faster rate than usual. Becoming dehydrated is a serious risk in extreme heat, especially if it is accompanied by vigorous exercise. Always have water on hand if you are exercising outdoors, and know where you can easily find water elsewhere if doing any other activity.

If you are continually drinking water but still feel dehydrated, look into incorporating electrolytes into your water. Electrolytes can help replenish essential minerals such as sodium, calcium, and potassium that help you properly maintain water and stay healthy.

Wear Appropriate Clothing

In the hotter months, what you wear is especially important. Look at the weather and determine your activities if you can before leaving the house to get a good gauge of what to wear. Choose clothes that are lightweight and breathable that won’t trap additional heat. Material really matters here, as one tank top can be itchy and hot while another is lightweight and cooling.

It also helps to have clothing that can protect you from the sun, which can cause serious injuries such as sunburn with prolonged exposure. Sleeves might not immediately sound comfortable in the heat, but lightweight sleeves can be barely noticeable while protecting you from the sun’s rays.

Avoid Prolonged Exposure

Spending too much time in the heat can lead to some fairly serious if not careful. A large part of heat illness prevention is avoiding prolonged exposure if you can. In the event of heat or sun exposure becoming too overwhelming for you, seek out shade or a way to cool yourself down. Removing yourself from the situation might not always be an option, so it helps to research your activity beforehand so you can be prepared to bring your own source of shade or cooling.

When exposed to the heat for any amount of time, if you are feeling faint, then rest! Listen to your body when it is telling you that you’re reaching your limits. Do activities in the heat in increments to get your body acclimated to the temperature. Heat can make any activity even more strenuous on your body.

Use Sun Protection

As mentioned above, protecting your skin from sun exposure is highly recommended. If you are exposed to heat outdoors, you’re likely getting hit with the sun’s rays as well. Protect yourself with sun protection such as sunscreen, UV shirts, hats, and sunglasses. Sun damage cannot be reversed, and even small amounts of exposure can build up over time. And whether or not you’ve been in the sun, extend your skin protection by using moisturizers and drinking water. Moisturized skin is healthy skin and can help alleviate discomfort from dry skin or burns.

Heat-Related Illnesses

Sunburn

If you are spending time outside, you run the risk of spending too much time in the sun – which can cause a red, irritated, and painful sunburn to occur. If your sunburn lasts for more than a few days or you experience extreme symptoms, seek the help of a medical provider. Excessive or extreme sunburns can lead to the growth of skin cancer over time, so it’s important to take steps to prevent sunburn.

Heat Exhaustion

Heat exhaustion happens when your body fails to cool itself and overheats due to dehydration, overactivity, or extreme heat. Symptoms typically consist of dizziness, excessive sweating, nausea, muscle cramps, and headache. If you think you are experiencing heat exhaustion, stop whatever activity you are doing, move to shade or a cool spot, and drink chilled water.

Heatstroke

If the symptoms of heat exhaustion are ignored, the condition can progress into heatstroke. Like heat exhaustion, your body has failed to cool itself down to a healthy level, which can cause systems to shut down. Heatstroke is a serious condition and should be treated by a medical professional immediately to prevent damage to the heart, brain, kidney, and muscles.

Sauna Heat Safety Tips

While heat exhaustion and heat stroke can sound pretty daunting, especially when they can happen pretty quickly if exposed to extreme heat. So what does that mean for saunas? It depends on the type! A far infrared heater with a surface temperature of approximately 180-200° F, like our Clearlight True Wave™ Heaters, produces much higher quality far infrared heat than a heater running at 450 degrees or, as some heaters do, 700 degrees. This makes the risk of heat-related illness lower in infrared saunas than in traditional saunas.

No matter if you use a traditional sauna or an infrared sauna, exposure to heat can be safe and healthy with the right precautions. There are a number of things to keep in mind with heat illness prevention in a sauna. The most important thing to take into consideration is your comfort level. If you are feeling uncomfortable in the heat after 5 minutes, then end your session there. You can gradually work your way up until you’re comfortable with a longer session. Always have water on hand to keep yourself hydrated, and wear appropriate clothing to avoid overheating.

Whether using a sauna or feeling the heat from the sun, keep these heat safety tips in mind to keep you healthy! Heat can be an excellent tool in your health, and when handled properly, you’ll be able to enjoy more time in the heat without fear of heat illness.

What is Sound Therapy? The Healing Properties of Sound

Sound can be a healing experience for many reasons, from soothing music to therapeutic vibrations. There are many benefits of sound therapy, including reduced stress, pain relief, and improved memory. Learn more about the healing properties of sound and how you can incorporate sound therapy into your health and wellness routine.

What is Sound Therapy?

Sound healing therapy uses aspects of music to improve physical and emotional health and well-being. How it works depends on the method being used. Most music therapy sessions are experienced one-on-one with a specially trained practitioner. Sound therapy may involve listening to music, singing along to music, moving to the beat of the music, meditating to sound or guided meditation, playing an instrument, or feeling the vibrations of the sound.

A session may involve sitting or lying down while listening to music or sounds from a speaker or instruments, or having vibrations applied using a special tool, such as a tuning fork. Depending on the method, you may be encouraged to participate by singing, moving, or even using a musical instrument, or you may need to remain still and quiet to let the sounds take effect. Along with voice, different instruments used in music therapy include singing bowls, tuning forks, pan flutes, harps, drums, and any other instrument that has high vibrations.

Sound Therapy Benefits

Throughout history, music has been used to boost morale in military troops, help people work faster and more productively, and even ward off evil spirits by chanting. More recently, research has linked music to a number of health benefits, from boosting immune function and lowering stress levels to improving the health of premature babies. Depending on which sound therapy technique you choose, sound therapy benefits may include:

Bone pain relief	Lowered cholesterol
Decreased anxiety	Muscle pain relief
Decreased depression	PTSD relief
Decreased mood swings	Reduced blood pressure
Improved emotional balance	Reduced PMS symptoms
Improved memory	Reduced risk of heart disease
Improved physiological health	Reduced risk of stroke
Improved psychological health	Released tension
Improved sleep	Stress reduction

Types of Sound Therapy

Brainwave Entrainment

Also known as binaural beats or functional music, this method stimulates the brain into a specific state using pulsing sound to encourage your brain waves to align to the frequency of the beat. It’s supposed to help induce enhanced focus, entranced state, relaxation, and sleep. Though more research is needed, there’s some evidence that audible brainwave entrainment reduces anxiety, pain, and symptoms of premenstrual syndrome, as well as improves behavioral problems in children. This is a very popular biohacking technique for inducing a meditative, relaxed state.

Guided Meditation

Guided meditation is a form of sound healing in which you meditate to voiced instruction, either in a session or class, or using a video or app. Meditation can involve sounds such as chanting or repeating mantras or prayers, listening to a peaceful description of a setting or scenario, breathwork guidance. Research has found that guided meditation offers a number of health benefits including reduced stress, improved memory, pain reduction, and lowered cholesterol. There are plenty of apps, videos, and playlists available for any length of meditation – whether it’s only 5 minutes or 2 hours.

Neurologic Music Therapy

Music therapy can reduce stress and promote relaxation. It’s been shown to be more effective than prescription drugs in reducing anxiety levels before surgery. A study published in 2017 found that a 30-minute music therapy session combined with traditional care after spinal surgery reduced pain. Music therapy is administered by a credentialed provider who assesses the individual’s needs. Treatment involves creating, listening, singing, or moving to music. It’s used for physical rehab, pain management, and brain injuries.

Tuning Fork Therapy

Tuning fork therapy uses calibrated metal tuning forks to apply specific vibrations to different parts of the body. This can help release tension and energy, and promote emotional balance. It supposedly works similarly to acupuncture, using sound frequencies for point stimulation instead of needles. There is research suggesting that tuning fork therapy may help relieve muscle and bone pain, and some say other benefits include better digestion, reduced inflammation, balanced nervous system, and improved sleep.

Vibrational Resonance Therapy

Vibrational resonance therapy (VRT), also known as acoustic resonance therapy (ART), promotes relaxation and healing through the use of sound and vibration. Listening and feeling the music simultaneously allows the body to naturally relax into the harmonic flow, thus allowing the body to reset and return to its natural state of being. With musical harmonic resonance, the body will relax stressed muscles and joints and activate neural-pathways in the brain to help create mental focus and stable heart rate. When the body and mind are able to relax into a state of peaceful listening, it is able to stimulate endorphins that promote balance in the body’, which in turn boosts the immune system.

Using Sound Therapy in a Sauna

Including sound therapy in your home sauna sessions enhances the rejuvenating properties of infrared therapy. Think of it as a light touch massage for your body and mind during your sauna session.

You can easily combine the benefits of sound therapy with the benefits of an infrared sauna. In Clearlight saunas, vibration resonance therapy modules can be attached to the bottom of the sauna bench and use an amplified audio signal to resonate sound waves to the surface of the sauna. Additionally, you can incorporate other forms of sound therapy in your sauna by playing audio. Make a playlist of calming music to play during your session, or tap into the many benefits of guided meditation through the speakers of your sauna.

No matter which sound therapy techniques you choose to try, you will be amazed by just how much sound can improve your health and wellbeing. Whether you simply dance to your favorite song or you tune in to the vibrations of the sound around you, sound has proven throughout history to be a powerful health tool.

Summer Sweat: Benefits of Sweating in the Summer

With summer here, many of us will fail in our attempts to avoid a little perspiration. But that summer sweat may not be such a bad thing. Along with sweat serving as our very own built-in air conditioner, sweating it out can have many other surprising health benefits you may have never known about. Not only are there many benefits of sweating for our bodies, but it helps keep our beauty regimens keep on track as well.

Along with sweat promoting our general health and well-being, research has shown that sweating, especially in terms of sweating in a sauna, can reduce the risk of death due to heart problems. This is due to the similarities of a sauna experience with exercise. Sitting in a sauna increases the heart rate makes you sweat. How else can adding sauna sessions help you this summer?

The Top 7 Benefits of Sweating

It Cools You Down

The most direct benefit of sweating, which many of us already recognize as its ultimate purpose, is to maintain our body temperature and keep us from overheating. When our heart rate increases, speeding up our blood flow and warming us up, that is the cue for our bodies to release sweat. When sweat evaporates off the skin, it serves as a cooling mechanism to prevent overheating. Even though we sweat when we feel our hottest, it’s actually our body’s way of helping us cool down.

It Eases Pain

Did you wake up with back pain? Are you sore from yesterday’s workout? The best way to relieve your pain may be to work up a sweat. It might be very tempting to skip this step since pain will make you want to stay sidelined. But trust us, increasing your heart rate and working up a sweat is one of the best things you can do for your pain while sitting around will just make you even more stiff and sore. When you are experiencing pain, you can still sweat it out in a quick 15-minute sauna session. It will help eliminate toxins, relax the body, and ease sore muscles.

It Gets Rid of Toxins

Our bodies are subject to a lot of toxins throughout our everyday lives. They come from the pollution in the air, our food, and are even created naturally inside the body. Sweating is a great way to expel those toxins from the body, which serves to better your immune system. Proper immune system function is very important in that it protects us from little illnesses like the common cold, and even more serious diseases. The benefits of sweating can also help get rid of substances in your system like alcohol, cholesterol, and salt. Hit the treadmill, go for a bike ride, and spend time hanging out in a sauna to work up a summer sweat and detoxify your body to feel better.

It Clears Up Your Skin

You know those pesky blackheads that you just can’t seem to get rid of, no matter how much you scrub? Set down the face masks, because sweat can actually help eliminate blackheads and other blemishes. Sweating doubles as a natural pore cleanser since your pores open up and release the buildup inside of them when you sweat. This is most effective only if you cleanse immediately after you sweat. If you skip washing off for a while after a sweat session, then you are allowing all the grime that has been released from your pores to stay resting on your skin.

It Prevents Illness

Along with keeping our immune systems healthy by ridding our bodies of the toxins, working up a sweat helps prevent us from getting sick. There are many viruses and bacteria that thrive at our regular body temperature, but die off when our bodies heat up to above 98.6 degrees Fahrenheit. Studies have shown that human sweat serves as a natural germ shield. We can confidently say that no one likes being slowed down by sickness, so sweating it out every now and then is not such a bad idea.

It Makes You Happier

Along with the sense of accomplishment you are probably feeling from working out, working up a sweat releases endorphins, which make you happy. Sweating helps relieve stress and promote relaxation due to our bodies heating up. Next time you’re feeling stressed out or need a break to clear your mind, think about hitting up a hot yoga class or taking a few minutes for yourself in the sauna to ease your mind, feel rejuvenated, and embrace the benefits of sweating.

It Helps You Avoid Kidney Stones

One of the lesser-known benefits of sweating is that doing so lowers the risk of getting kidney stones. Research has shown that sweating helps you get rid of salt and keep calcium in your bones. This helps keep those elements from your kidneys where small stones will form. The more frequently you find yourself sweating the better. Make sure to stay properly hydrated when you do sweat – whether you’re sweating through exercise or in a sauna. Staying hydrated also helps prevent those pesky kidney stones.

Whether you break a sweat this summer in a sauna, hitting the gym, playing outside, or all of the above, sweating is a favor to your body that will definitely be worth the extra shower you may have to take. Embrace the heat this summer and sweat it out!

Are Cleanses Good for You? How to Safely Detox Your Body

These days, detox cleanses are all over the place. But are they effective or safe? Unfortunately, health gimmicks are prevalent with loose claims that may do more harm than good. Though fad detoxes and cleanses might not be what they claim to be, there are still a number of ways you can help support your body’s natural detoxification process so you can have long-term results in a safe and effective way. Learn more about healthy ways to detoxify your body that will leave a lasting impact on your wellbeing!

Woman Drinking Infused Water to Stay Hydrated

What is Detoxification?

Detoxification is the body’s process of cleansing the blood. This is done by removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymphatic system, and skin during a body detox. However, when these systems are compromised, impurities aren’t properly filtered and the body is adversely affected.

A body detox can help the body’s natural cleansing process by:

Resting the organs through fasting
Stimulating the liver to drive toxins from the body
Promoting elimination through the intestines, kidneys, and skin
Improving circulation of the blood
Refueling the body with healthy nutrients

The Benefits of Detoxing

Directly or indirectly, toxic residues find their way into our air, food, and water supplies. This interference with our natural biological balance results in disease or poor health. Because of this, detoxification is an important function to keep the body safe and healthy. When toxins are properly removed, there are many health benefits such as:

Improved immune system
Healthier internal organs
Weight loss and management
More energy
Improved mental clarity

Are Cleanses Good for You?

Fad detox diets and cleanses are said to eliminate toxins from your body, improve health, and promote weight loss. They often involve the use of laxatives, diuretics, vitamins, minerals, teas, and other foods thought to have detoxing properties. Unfortunately, the glitz and glam of these cleanses often don’t give the long-term results they promise.

Popular detox diets rarely identify the specific toxins they aim to remove or the mechanism by which they supposedly eliminate them. Moreover, no evidence supports the use of these diets for toxin elimination or sustainable weight loss. Some of these cleanses may actually do more harm than good by depriving the body of important nutrients, creating gastrointestinal distress, or even doing long-term damage to metabolism. More often than not, these fad detox diets and cleanses end up being expensive gimmicks with short-term or nonexistent results.

Your body has a sophisticated way of eliminating toxins that involves the liver, kidneys, digestive system, skin, and lungs. Still, only when these organs are healthy, can they effectively eliminate unwanted substances. So, while detox diets and cleanses don’t do anything that your body can’t naturally do on its own, there are other ways you can optimize your body’s natural detoxification system.

Woman in Infrared Sauna for Overall Health

Best Ways to Detox at Home

Use an Infrared Sauna

One of the biggest infrared sauna health benefits is its ability to increase your blood circulation, target fat-stored toxins, and stimulate the sweat glands, all of which help remove built-up toxins in the body. Sweating in a sauna can help your body’s detoxifying process as it rids itself of accumulated toxins. The heat stress of infrared sauna use is an effective method of removing fat-stored toxins from the body.

Move and Exercise

Sweating actually helps you detox by boosting circulation throughout the body, and exercise is a great way to make that happen. While there are several mechanisms behind the health benefits of exercise, reduced inflammation is a key point in terms of detoxification. By reducing inflammation, exercise can help your body’s systems – including its detoxification system – function properly and protect against disease.

Get Plenty of Sleep

Giving yourself a good night’s rest is one of the best ways to detox your body and reset. Quality sleep gives your body the time and space it needs to rid itself of toxins. Sleeping allows your brain to reorganize and recharge itself, as well as remove toxic waste byproducts that have accumulated throughout the day. With sleep deprivation, your body does not have time to perform those functions, allowing toxins to build up and affect several aspects of health.

Stay Hydrated

Hydrating will help your kidneys flush out toxins. Water transports these waste products, efficiently removing them through urination, breathing, or sweating. Feel free to add lemon to your H2O for a hit of electrolytes. The citrus signals the liver produce more enzymes, which keep digestion moving smoothly. Tired of plain water? Switch things up with tea. Green tea has been shown to protect against heart disease and cancer, while milk thistle may boost liver function.

Eat Whole Foods

Whole foods packed with nutrients are your best bet when it comes to keeping your insides clean. Fiber-rich fare like fruit, veggies, and beans, as well as nuts, seeds, whole grains, lean protein, and probiotics can aid gut and liver function so any unwanted buildup gets out of your system quickly. Eating a diet rich in antioxidants can help your body fight oxidative stress caused by excess free radicals and other toxins that increase your risk of disease.

Reduce Alcohol Intake

When you drink alcohol, your body works hard to process it quickly, meaning your body isn’t functioning at its peak performance. Drinking alcohol directly impacts the organs that naturally detoxify your body and can severely damage your liver function by causing fat buildup, inflammation, and scarring. When this happens, your liver cannot function adequately and perform its necessary tasks – including filtering waste and other toxins from your body.

If you are planning on doing a fad detox diet or cleanse, wait! The safest and best way to detox is by naturally helping your body’s detoxification process that is already in place. Try these detox tips to help your body feel better suited to fend off disease, healthier, more refreshed.

How to Deal with Burnout: Recovery, Tips, and More

During this day and age, for many of us the lines between work, play, and personal time have started to blur. With everything merging into one, burnout happens to the best of us. Working from home, disrupted routines, and the overall business of the world can lead to stress, uncertainty, and fatigue. Luckily, putting a focus on your mental health can help you learn new habits that will improve your wellbeing in the future. Learn about burnout and find ways to avoid it, or how to recover from it, below.

What is Burnout?

Burnout is a state of emotional, physical, and mental exhaustion. It can affect anyone and is namely caused by excessive and prolonged stress. Burnout can be caused by personal or professional stress and is often exasperated when you feel overwhelmed, emotionally drained, and unable to meet constant demands. General symptoms of burnout include:

Lower resistance to illness
Pessimistic outlook on work or life
Physical, mental, and emotional exhaustion
Irritability and behavior changes

Demotivation and detachment from your work
Depleted energy levels
Detachment in personal relationships
Lower productivity

The 5 Stages of Burnout

Burnout can affect anyone, at any time in their lives. However, burnout is most common in people between the ages of 25 and 44. As with any illness, symptoms of burnout change from person to person, however these five stages are commonly observed:

Stage 1: Honeymoon Phase

When we undertake a new task, we often start by experiencing high satisfaction, commitment, energy, and creativity. In this first phase of burnout, you may begin to experience predicted stresses of life, so it’s important to start implementing positive coping strategies, such as taking practical steps in your job or prioritising your mental health. The theory is that if we create good coping strategies at this stage, we can continue in the honeymoon phase indefinitely. Common symptoms include:

Job satisfaction
Readily accepting responsibility
Sustained energy levels
Unbridled optimism

Commitment to the job at hand
Compulsion to prove oneself
Free-flowing creativity
High productivity levels

Stage 2: Awakening

The second stage of burnout begins with an awareness of some days being more difficult than others. You may find your optimism waning, as well as notice common stress symptoms affecting you physically, mentally, or emotionally. Common symptoms include:

High blood pressure
Inability to focus
Irritability
Job dissatisfaction
Reduced sleep quality
Lack of social interaction
Lower productivity
Unusual heart rhythms

Anxiety
Avoidance of decision making
Change in appetite or diet
Fatigue
Forgetfulness
General neglect of personal needs
Grinding your teeth at night
Headaches

Stage 3: Chronic Stress

The third stage of burnout is chronic stress. This is a marked change in your stress levels, going from motivation, to experiencing stress on an incredibly frequent basis. You may also experience more intense symptoms than those of stage two. Common symptoms include:

Lack of hobbies
Missed work deadlines and/or targets
Persistent tiredness
Physical illness
Procrastination at work and at home
Repeated lateness for work
Resentfulness
Withdrawal from relationships

Uptake of escapist activities
Anger or aggressive behavior
Apathy
Denial of problems at work or at home
Feeling threatened or panicked
Feeling pressured or out of control
Increased alcohol/drug consumption
Increased caffeine consumption

Stage 4: Burnout

Entering stage four of burnout is where symptoms become critical. When burnout is talked about more generally, this is the stage that is often referred to. Continuing as normal is often not possible, and it’s key that you seek intervention. Common symptoms include:

Having an escapist mentality
Feeling empty inside
Obsession over problems
Pessimistic outlook on work and life
Self-doubt

Social isolation
Chronic headaches and stomach problems
Complete neglect of personal needs
Desire to “drop out” of society
Desire to move away from obligations

Stage 5: Habitual Burnout

The final stage of burnout is habitual burnout. This means that the symptoms of burnout are so embedded in your life that you are likely to experience a significant physical or emotional problem, as opposed to occasionally experiencing stress or burnout. Common symptoms include:

Chronic sadness
Depression
Chronic mental fatigue
Chronic physical fatigue

How to Deal with Burnout

Burnout Recovery Tips

Accept Help when Needed: One of the big symptoms of burnout is social withdrawal. When recovering, make an effort to open the door to help when needed. Whether it’s through coworkers, friends, or counselling, using your resources and accepting help when needed can help relieve stress and improve your situation.

List Things that Overwhelm You: It can be easy to get lost in worrying about the things in life that are overwhelming. Instead of letting these thoughts take control, make a list of the things that are on your mind. This will help you visualize what is happening and better focus on what you can do to find solutions.

Set Boundaries: Burnout is easy to achieve when you’ve spread yourself too thin. Set boundaries for yourself, especially during a time of burnout recovery, so you can give yourself the adequate space to feel better while putting better habits into place to avoid burnout in the future. It is okay to say no, especially when it comes to your health.

Focus on Your Capabilities: Don’t let the symptoms of burnout make you feel like you aren’t capable of achieving things. Focusing on your capabilities highlights your strengths. If you are recovering from burnout, try to only take on tasks that you know you can achieve and feel confident in to boost your confidence and motivation.

Understand Your Weaknesses: Your weaknesses are an important factor in burnout recovery. Instead of beating yourself up over them, take time to remember that weaknesses are not failures and are instead a chance to continue growing. Don’t commit yourself to tasks that make you feel frustrated or underprepared – both feelings can further burnout.

5 Ways to Avoid Burnout

Meditate: Burnout is felt heavily in the mind, and meditation might be just what you need to help quiet it. By learning how to meditate, you can learn how to manage your thoughts and feelings before they become negative. Pair meditation with breathing exercises or time in an infrared sauna for a full mental reset to really avoid burnout in the future.

Exercise: Getting active in any way is a proven way to help reduce stress and avoid burnout. If you find yourself getting in a rut or feeling overwhelmed, simply get your body moving and your blood pumping. Not only does this help your overall health, it also is a great mood booster and distraction from whatever might be on your mind.

Make Time for Yourself: As mentioned earlier, burnout often happens when you spread yourself too thin. Dedicating your time to work, relationships, and other external factors can become draining. Block out time for yourself every day, even if it’s just for 15 minutes. We highly recommend a home spa day to create an escape and truly pamper yourself.

Allow Yourself to Unplug: Constantly being plugged in can take a real toll on your mental health. Whether it’s work emails always on your phone or the need to check social media, looking at a screen doesn’t allow you to take a break from continually being engaged with a screen. Give yourself time often to unplug and give your eyes and mind a break.

Establish a Support System: Having people on your side can definitely make a lasting impact on avoiding burnout. Your support system will help lift you up when needed and staying social can be a distraction from the other things in life that might be overwhelming. As overplayed as it may be, we’re all in this together. Strong relationships truly help.

Burnout is a very real experience many are having today. Try to take the steps to avoid burnout and make it a large priority of yours to put a focus on your mental and emotional health. Make time for yourself, praise yourself for your wins, and form a support system that can help you through the tougher times.

If you are feeling overwhelmed or stressed, it is totally understandable – it can happen to the best of us. However, if it ever extends past the one-off stressful days and develops into a desire to withdraw from life, reach out to a professional to determine how to get you on the road to burnout recovery.

Spring Exercise Tips & Outdoor Workouts to Enjoy this Season

Spring is officially here and the weather is here to prove it! What better way to celebrate than enjoying the great outdoors? Now that the weather is warming up for the spring, take advantage of the change in season. Read on to find workouts and activities to do outside to get fit in nature while enjoying the nature around you, along with tips on what to do before and after your spring outdoor workouts to keep you feeling healthy all season (and year) long!

Tips for Outdoor Workouts

Have a Warmup Session

Warming up for exercising outdoors is just the same as if you were about to do a gym workout. Warmup sessions help prepare your body for movement, which helps reduce your risk of injury or strain during your workout. Try some stretches and low-intensity exercises to get ready to work out in nature safely and effectively.

Dress Appropriately

The right clothes can make or break your outdoor workouts! With so many different outdoor activities, be sure to check which gear you might need to be safe during your excursion. Wear something that is breathable and comfortable for what you’re about to do, and double-check to see any additional items like harnesses, life vests, or helmets are needed.

Wear Sun Protection

Even if Earth Day takes place in the spring and not during the hotter months of summer, the sun can still definitely take its toll if you aren’t prepared. Always put on sunscreen when doing a workout in nature and consider wearing other sun-protective items like hats or light jackets to keep the sun damage at bay.

Stay Hydrated

Hydrating is one of the most important things of any workout, especially if you are exercising outdoors! Outdoor workouts typically mean exposure to the sun and less access to fresh water, so be sure to bring a water bottle to ensure you stay healthy and avoid serious dehydration.

Recover with an Infrared Sauna

Hitting the sauna after working out can make your outdoor fitness efforts even more worthwhile. Not only will your muscles heal quicker, but you’ll also feel more rejuvenated and extend the benefits of exercising well past your workout. Using a sauna enhances the muscle recovery process by increasing blood circulation and helps relieve muscle tension.

9 Ways to Workout in Nature

Biking

Cycling has plenty of benefits for both the mind and body. To start, it’s a great lower body workout that works your quads, hamstrings, and calves. It’ll also help you get your cardio in, and therefore improve your cardiovascular health.

Plus it’s non-weight-bearing, which makes it a good option for people dealing with joint pain or injury. Pedaling while maintaining balance and steering also improves your coordination. A bike ride is great for your mental health too! Cycling can relieve stress and boost mood, plus it’s a great opportunity to bond with your friends and family.

Hiking

Hiking can be a peaceful walk in the park or a heart-pounding workout. Hiking tones your lower body, and upper body if you use poles. It’s great cardio to keep your heart healthy and boosts bone density as a weight-bearing exercise. Feeling stuck? Hiking can improve creative thinking and problem-solving. As you make your way down the trail, you’ll hear nature sounds like birds and rushing water. These sounds are proven to have a calming effect. Hit the trails today, and see the health benefits of hiking for yourself!

Jogging

Jogging is often defined as running at a pace less than 6 miles per hour and, like running, it improves your cardiorespiratory health and boosts your mood. Aside from the physical health benefits of jogging, there are also many psychological benefits as well. Some of these include increased mental flexibility, confidence, stress relief, and the emotional boost of the runner’s high. Jogging is a cardiovascular exercise. Such activity sends more nourishing blood to the brain, which can help you think more clearly. It also releases your natural mood-elevating compounds.

Kayaking

Lovers of kayaking often say the biggest draw is the peace and serenity of being on the water. Research shows that kayaking has benefits to our physical and mental health. Kayaking works your upper body, increasing muscle strength in the back, arms, shoulders, and chest. It also works your core strength and leg strength for kayakers. It is also low-impact, creating a smaller risk of injury or strain, and improves your heart rate and cardiovascular health. Paddling has mental benefits, too. Being out on the water has a calming effect on the brain, and can help lower stress and anxiety levels.

Paddleboarding

Stand-up paddleboarding, or SUP, is an excellent workout while getting you some quality time exercising outdoors. Few activities provide such an extensive range, from upper body training to leg work and core strength building. At the same time, it’s also a fairly low-intensity and fun thing to do. SUP outdoor workouts can be as laid back or intensive as you want them to be. Paddle around calm waters and activate your core, or step it up by doing SUP yoga to help engage your muscles for a full-body workout.

Rock Climbing

Exercise is all about engaging your muscle – from your heart to your biceps and quads – and asking those muscles to perform work. And when it comes to activating and training a diverse range of muscles, few exercises rival climbing as climbing is a more complex movement than most exercises. No climbing surface or route is quite like another, so the work you ask your muscles to perform during a climb changes each time you exercise. Make sure you have the right safety gear in place and see nature in a way you haven’t seen from the ground!

Sports

This is a broader option for exercising outdoors, which makes it an option for nearly anyone! From tennis to soccer, find a way to get active on the court or the field to really enjoy being outside. Playing a sport with someone is a great way to be social and bond while reaping the benefits of exercise and being outdoors. You certainly don’t have to be a pro to play a sport! Play with someone who is on the same level as you to have a friendly match. Who knows, maybe your one-time outdoor sports workout may grow into a new hobby!

Swimming

Swimming is another great low-impact exercise, which means it allows people recovering from injury to stay fit without straining their bodies. The water also provides resistance, which increases muscle strength and tone as you swim. Lastly, swimming stretches your muscles and increases flexibility. Swimming helps you relax and destress. Floating in the water dulls the sensory information that can overwhelm, creating feelings of calm. The rhythmic movements and breathing can also provide meditative benefits.

Yoga

Seeking some peace and stability, while enjoying the fresh air? Outdoor yoga could be for you! The combination mind-body workout of yoga pairs perfectly with the all-over health benefits of time spent outdoors. Feel your worries melt away as you breathe in the fresh air and focus on your wellness. Contact with nature has been found to lower blood pressure, strengthen the immune system, help mitigate disease, and reduce stress levels. The combination of peaceful yoga with nature makes for a great mental and physical exercise this spring.

This spring, make a point to get outside and be active! There are plenty of outdoor workouts for every skill and activity level to “spring” into fitness for anyone. Use these tips and ideas to workout in nature and fully appreciate the change in season while keeping your body healthy and happy.

How to Use Essential Oils for Sauna Aromatherapy

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

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

Best Essential Oils for Sauna Aromatherapy

1. Birch
In traditional Finnish saunas, birch is one of the most commonly used scents, featuring a minty smell. Birch essential oil offers a wide range of health benefits, including bacterial and fungal prevention, pain reduction, improved circulation, skin toning, body detoxification, and skin condition treatment. This essential oil contains both Salicylic Acid and Methyl Salicylate to help cure ailments such as ringworm and eczema. The antiseptic properties not only clean the body, but they clean the sauna as well!
2. Cinnamon
If you’re looking for a pick-me-up during your sauna use, diffuse some cinnamon oil during your next session. The warmth and spice of this essential oil isn’t just a treat for the taste buds but is also an invigorating sensation for the rest of the body. Cinnamon essential oil is wonderful for soothing sore muscles and can be used as a natural decongestant if suffering from a cold. This oil also reduces inflammation, promotes blood circulation, boosts mood, and improves metabolism.
3. Citrus
The citrus family of essential oils comes in a number of scents, with lemon and orange being some of the most popular. Starting off your day with an invigorating sauna session filled with zesty citrus notes will wake you up more than a glass of orange juice. On top of giving you a boost of energy, citrus oils feature anti-inflammatory, cleansing, and antidepressant properties. Avoid using these types of oils before going to bed, as they will most likely wake you up instead of creating a calming effect.

4. Eucalyptus
While peppermint and lavender oils have topped the list of most popular essential oils for a while, eucalyptus essential oil has been climbing the ranks. This refreshing oil eases mental exhaustion and offers many health benefits. Eucalyptus has a pleasant scent that works as a deodorizer and helps kill germs and bacteria in the air. Because of this, diffusing eucalyptus oil helps aid in respiratory issues. If you have any wounds, this oil is germicidal and antimicrobial, meaning it aids in faster healing while soothing at the same time.
5. Frankincense
Using frankincense in your sauna is a particularly great choice if you are fighting a cold or other sicknesses. This essential oil comes from the Boswellia carterii or Boswellia sacra tree and has been known to aid in enhancing immune system performance. Some studies show that using frankincense can help fight certain cancers and lessen the negative side effects of chemotherapy. Using this essential oil is also great for preventing signs of aging, improving digestion, and balancing hormones.
6. Lavender
Lavender essential oil has long been a favorite for aromatherapy. Known for its soothing properties, this oil is wonderful for winding down after a long day. The relaxing scent helps calm headaches and promote a good night’s rest, but other healing properties of lavender include burn and wound treatment, anti-aging antioxidants, diabetes protection, and improved brain function. Sitting back and relaxing in a sauna with lavender aromatherapy is sure to be a restoring experience.
7. Peppermint
On the opposite end of calming lavender is peppermint oil. Peppermint essential oil is a stimulant and boosts energy. If you’re having trouble waking up in the morning, sit in a sauna and diffuse peppermint oil to awaken the senses. On top of boosting energy and mood, peppermint contains antispasmodic properties, making it a perfect natural remedy for stomach ailments such as nausea. The cooling properties of this oil will make for a truly reinvigorating sauna session.

8. Pine
If you suffer from headaches or congestion, pine essential oil may be the remedy for you. Offering the refreshing scent of a forest, diffusing pine oil in your sauna is a totally unique, natural experience. It can be particularly helpful as a natural decongestant, helping loosen phlegm in your lungs. The anti-inflammatory nature of pine oil also aids in reducing joint pain, relieving headaches, boosting mood, and treating acne. Don’t use before bed, as pine oil is known to boost focus and energy.
9. Sandalwood
For increasing mental clarity and boosting memory, sandalwood essential oil is a great addition to your aromatherapy sessions. Researchers have found that this scent is calming like lavender, but without the drowsy effects, leading to a feeling of harmony. Sandalwood is anti-inflammatory, anti-aging, anti-spasmodic, and can help lower blood pressure when applied to the skin. Using this oil for sauna aromatherapy would be a great option for sauna meditation and relaxation.
10. Tea Tree
Widely known as one of the best essential oils for fighting infections and boosting your immune system, tea tree oil is a must-have for aromatherapy. Many use this oil when feeling under the weather, as its antiseptic properties are highly effective for fighting respiratory issues and sicknesses like the flu. Other conditions that can be treated with this oil are athlete’s foot, dandruff, and other skin conditions. Because of its healing strength, be sure to dilute this essential oil, and avoid contact with your eyes and nose.

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

Natural Winter Cold Remedies & Prevention Tips

Unfortunately, the cold weather also means cold season. Staying healthy is extremely important, and getting a cold can put a damper on your day-to-day life. Thankfully, there are a few things you can do at home to naturally reduce common cold symptoms and precautions you can take for future cold prevention. Learn more about the common cold and follow these prevention tips and remedies to help make cold season less daunting.

Winter Cold Symptoms & Causes

The common cold is an upper respiratory tract infection that is transmitted through virus-infected airborne droplets or contaminated surfaces. Though the common cold can be caught at any point in the year, winter colds are most prevalent due to drier air conditions, more time indoors closer to people, and cooler temperatures that may allow viruses to replicate faster. If you are feeling under the weather this season, watch for common cold symptoms such as:

Runny nose	Congestion
Stuffy nose	Slight body aches
Sore throat	Mild headache
Cough	Sneezing

Natural Cold Remedies

Use an Infrared Sauna

Far infrared heat has been shown in studies to relieve nasal stuffiness, runny nose, and sneezing. Spending time in an infrared sauna can reduce cold symptoms and can also help detoxify your body to reduce the number of toxins present.

Take Vitamin C

Vitamin C plays an important role in your body and has many health benefits – one of the biggest being an immune system boost. Getting enough vitamin C can relieve illnesses, and can help naturally reduce the length of a cold.

Steam in a Shower

The steam in a hot shower helps moisturize your nasal passages and aid in decongestion, especially when paired with aromatherapy. A warm shower before bed also helps promote better sleep, which helps speed up recovery.

Rub on Menthol

Some mentholated rub under your nose can help open air passages to combat congestion, reduce coughing, and improve sleep. Menthol also has mild numbing ingredients that may help relieve the pain of an irritated nose.

Mix in Honey

Honey has a variety of antibacterial and antimicrobial properties. Drinking honey and lemon in tea can ease sore throats, and honey before bed can help improve sleep. Research suggests that honey is an effective cough suppressant, as well.

Person Eating Anti Inflammatory Soup for Cold Symptom Relief

Make Chicken Soup

Chicken soup is comforting, but research suggests that chicken soup with vegetables, prepared from scratch or warmed from a can, can enhance the movement of white blood cells in your body that help protect your body from infection.

Gargle Salt Water

Gargling with salt water may help prevent upper respiratory infections. It may also decrease the severity of cold symptoms. For example, it may ease sore throat pain and nasal congestion.

Drink Echinacea

Echinacea’s active ingredients include flavonoids, chemicals that have many therapeutic effects on the body such as boosting your immune system and reducing inflammation. Drinking echinacea tea can help reduce cold symptoms.

Cook with Garlic

Garlic contains the compound allicin, which is believed to have antimicrobial properties that help reduce cold symptoms naturally. If you don’t like the taste of garlic, you can take a garlic supplement to still enjoy all the health benefits.

Boil Some Ginger

The health benefits of ginger root have been touted for centuries, and studies today show that it is indeed antibacterial, antiviral, and anti-inflammatory. A few slices of raw ginger root in boiling water may help soothe a cough or sore throat.

Cold Prevention Tips

Avoid Crowds

Unfortunately, large crowds allow for more germs to be present and can help them spread more easily. If you are doing anything social, keep the group smaller so you have a better idea of other peoples’ health.

Be Active

Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Exercise causes change in antibodies and white blood cells that help the immune system fight disease.

Eat a Healthy Diet

Your meals should have the right balance of nutrients you and your baby needs. This also means choosing healthier drinks like water, having frequent small snacks, and bringing your sugar intake down a notch, to name a few.

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.

Reduce Stress

As noted above, 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.

Stay Hydrated

Along with eating well and exercising comes staying hydrated. Fluids are essential to a well-functioning, healthy body because they wash out your system, so drink water as often as possible.

Take Supplements and Vitamins

Vitamins and supplements can be very useful tools in helping your body build a strong immune system to avoid sickness. Think of them as bricks on the wall of defenses your body is building up to fend off the viruses you might encounter daily.

Wash Your Hands

Germs can enter your body to infect you when touched. However, you can avoid germs by adopting consistent hand washing. Wash your hands when out in public, after touching contaminated surfaces, and before touching your face.

Wear a Mask

Wearing a mask can play a big role in keeping you safe from infection and illness, especially in highly-trafficked places such as schools, hospitals, restaurants, shops, and transportation.

Talk with Your Doctor

Above all, always be careful to talk with your doctor before making any major health decisions. If you feel yourself starting to come down with something, check to make sure any remedies you try are safe and healthy for you.

This cold season, try these natural cold remedies and prevention tips to keep your health in top shape. As mentioned above, consult your doctor if you feel your symptoms are concerning or if you believe you may have come down with something more severe. Health is a top priority, and these winter cold tips are great ways to ensure that!