If you’re into health and wellness, you’ve probably heard tons of talk about infrared saunas. Maybe your favorite health coaches, influencers, or celebrities rave about them, or perhaps your friends have begun to use them and have noticed various benefits. So, what’s the deal? How does an infrared sauna work? What does an infrared sauna do exactly?
Put simply, an infrared sauna heats the body directly using infrared light rays. In turn, this produces many health and wellness benefits. This differs from a traditional sauna in that a traditional sauna first heats the air, which then heats the body. So, let’s dig a little deeper into how exactly infrared saunas work and their benefits.
Before we outline the benefits of regular infrared sauna usage, let’s take a closer look at the science behind the question, “how does an infrared sauna work?”
Radiation, surprisingly, has many medical and technological applications1. Not all radiation is harmful. Like most things, it falls on a spectrum, specifically the electromagnetic spectrum. The light we can see with our own eyes only makes up a small portion of this spectrum. Infrared radiation, on the other hand, is invisible to the human eye due to its longer wavelengths.
While traditional saunas have been used for thousands of years, infrared saunas may offer a more comfortable way to reap the benefits of regular sauna sessions. This is because they don’t heat the air but rather, heat your body directly. This can reduce various discomforts associated with a traditional sauna while amping up the benefits.
In fact, infrared wavelengths can penetrate the skin up to four centimeters, meaning your cells can absorb these rays directly, which may allow individuals to enjoy their sauna sessions for longer and also give way to various health advantages, including the following
1. Infrared sauna usage has been shown to enhance energy levels
Many report feeling rejuvenated after their infrared sauna session, and there’s a good reason for this! Research shows how infrared rays increase ATP and even may extend one’s lifespan2. ATP is the energy created by all of our cells, which drives all processes and movements we perform. Without it or without sufficient amounts of it, we might feel fatigued or lethargic.
Thus, if you’re feeling tired all the time, using an infrared sauna might help. Infrared saunas are further thought to promote relaxation and help improve sleep3 (more on this below).
2. Infrared saunas support calming anxiety and stress
When you look up ‘what does an infrared sauna do,’ the most commonly talked about benefit is its ability to lower stress throughout the body. We live in a very stressful time, with a lot of this coming down to globalization and increased technology within our daily lives.
Research suggests infrared saunas can activate the parasympathetic nervous system, the rest and digest system, lowering stress and cortisol within the body4. This can ensure we don’t get stuck in a chronically stressed state, which can wreak havoc on our health and well-being. Furthermore, infrared sauna therapy can help you find a state of relaxation, even at the end of a particularly chaotic day.
3. Infrared saunas are linked to improved heart health
There’s various evidence that shows how regular infrared sauna usage may improve heart health and prevent cardiac disease5. In a similar way your to heart rate increasing during exercise, your heart rate also elevates in an infrared sauna session to maintain the body’s internal temperature.
One study showed how far-infrared rays improved blood flow and survival rates of individuals with vascular malfunction6. Another study demonstrated how regular sauna treatments improved cardiac function in those with heart failure7. Further evidence also shows that infrared sauna usage may actively lower blood pressure too!
4. Infrared sauna sessions support muscular recovery and performance
Many pro and elite athletes use infrared sauna sessions to accelerate their recoveries and even improve performance. Studies show that the deep penetration of infrared heat is favorable for neuromuscular recovery, specifically from maximal endurance performance8.
Additionally, this may improve performance by reducing the time needed between intense exercise sessions, accelerating advancements in technique and more.
5. Infrared saunas help to decrease pain
Chronic pain is another commonly talked about topic in association with infrared sauna therapy. There’s ample research showing how regular infrared sauna sessions may reduce pain symptoms, specifically in those with arthritis9. It’s thought to do this by reducing inflammation often associated with these types of diseases.
This is entirely up to you! However, almost anyone can benefit from infrared sauna usage. As to how does an infrared sauna work, well, it all comes down to the effect those infrared rays have on the body and its cells. Heating up the body is proven to have many health benefits, such as those listed above, making it more resilient and enhancing your overall well-being.
In other good news, you don’t always need to invest in a full-blown sauna. Many companies offer products, like HEALiX’s Infrared Sauna Blanket, that take up minimal space and energy, allowing you to enjoy these advantages almost anywhere!
For instance, taking care of your gut health is essential for good mental health. Many also experience a “gut feeling” when stressed or are unsure about a big decision; This is surprisingly real! Your mental health has the capacity to impact your physical health and vice versa.
]]>About 95% of serotonin, also known as the “happy hormone,” is made in the gut1. Research suggests that low levels of serotonin are associated with depression and anxiety2,3. While this is good to know when tackling mental health issues from various angles, it also demonstrates the intricate connection between mental well-being and the rest of the body’s systems.
For instance, taking care of your gut health is essential for good mental health. Many also experience a “gut feeling” when stressed or are unsure about a big decision; This is surprisingly real! Your mental health has the capacity to impact your physical health and vice versa.
Simply put, mental health and physical health don’t exist in separate bubbles. So, what are some mental health self-care tips that account for all of this? How can you enhance your mental wellness and overall well-being? Let’s take a look!
Self-care means taking action and steps to look after yourself emotionally, mentally, and physically. This may mean performing deep breathing exercises daily or getting sun and exercising regularly.
Some experts claim there are seven pillars of self-care, which we all should incorporate into our regular routines. These include:
●Mental self-care
● Emotional self-care
● Physical self-care
● Environmental self-care
● Spiritual self-care
● Recreational self-care
● Social self-care
Interestingly, when hitting a few of the above pillars, you actually have a cascading effect on all of them. For instance, performing recreational self-care, such as playing soccer or participating in your favorite hobby, may also mean looking after your physical, emotional, social, or mental self-care factors too. In the next section. We’ll take a closer look at mental health self-care tips you can apply to enhance your entire life.
The mental self-care tips below can help you find a state of balance and purpose. They also help address some of our basic needs, helping our bodies and minds to thrive.
It’s important to note that when making any drastic changes in your life, you should consider taking it one step at a time. Implementing new habits or routines slowly can help you avoid pitfalls and the inevitable overwhelm that may happen when you try to do it all at once.
1. Eat Healthy
The gut-brain axis involves communications from the brain to the gut and vice versa. In fact, issues in the gut can lead to poor mental health, including anxiety and depression, and cognitive function4. And a lot of this comes down to the gut microbiome.
The gut microbiome is made up of trillions of bacteria. These bacteria, both good and bad, help digest your food. Yet, certain foods can hinder or help this delicate bacterial balance. For example, loads of processed foods tend to have detrimental impacts on the microbiome. Meanwhile, a healthy diet full of whole foods, like vegetables and fruit, can help maintain the health of the microbiome. On top of fruits and veggies, other foods that are good for your microbiome include probiotics like: Greek yogurt, sauerkraut, kefir, and kimchi. In turn, the gut bacteria can produce sufficient serotonin, which will boost mood, sleep, and overall health.
2. Exercise Regularly
Daily walks and weightlifting are shown to be some of the best forms of exercise for the human body. Finding something you love is even more important since moving a little bit is always better than not moving at all. This may take some experimentation, such as trying out that local Zumba class or paying for an introduction membership at your local yoga studio.
Exercise enhances our mental well-being by stimulating the release of endorphins5. Endorphins help reduce stress, decrease pain, and improve overall well-being. In fact, endorphins are an argument to exercise even when you “just don’t feel like it.” Moving your body can actually improve your mood and energy levels!
3. Prioritize Sleep
Getting a proper bedtime and sleep routine in place has the capacity to improve your life in more ways than one. A regular sleep cycle helps regulate hormones within the body, including those responsible for our mood and mental state of mind.
As far as mental health self-care tips go, this is definitely one that takes the top spot! When you experience better sleep, you’ll have more energy to create new habits around eating healthier or exercising each day. Most importantly, you’ll feel better and even experience better cognitive functioning, which can help you excel in multiple areas of your daily life.
4. Set Goals & Go After Them!
Setting goals can provide us with a renewed sense of purpose. Research even suggests doing so may help reduce symptoms associated with depression and anxiety6. These goals can further provide us with improved self-esteem and confidence, especially when we inch closer to them and accomplish them.
The key is to make each goal a S.M.A.R.T. goal. This means every goal must be specific, measurable, attainable, realistic, and time-oriented. It can also help to break each big goal down into smaller goals, making them appear more achievable and less daunting.
5. Try Infrared Sauna Therapy
For years, light has been considered a wonderful option to help reduce symptoms associated with mental illness. A 2009 study suggested infrared light can also offer a viable treatment option for those with depression and anxiety7. Thus, regular sessions in an infrared sauna or infrared sauna blanket, such as the HEALiX Infrared Sauna Blanket, might just be the missing self-care routine you need.
With just three to four 30-45 minute sessions a week, you can use infrared therapy to enhance your mental wellness and receive various other health benefits, such as reduced wrinkles, improved heart health, and more!
This system, including the liver, kidneys, lymphatic system, digestive tract, lungs, and more, works to eliminate toxins from your body, allowing everything to function as it should. However, sometimes, especially in this modern world, our detoxification organs and system could use a little help.
]]>Our bodies come into contact with many different toxins every single day. The reason these toxins don’t have immediate significant impacts on our health is all thanks to our detoxification system.
This system, including the liver, kidneys, lymphatic system, digestive tract, lungs, and more, works to eliminate toxins from your body, allowing everything to function as it should. However, sometimes, especially in this modern world, our detoxification organs and system could use a little help.
For instance, if you’re feeling bogged down, fatigued, or getting sick far too often, this could mean that your body requires a helping hand to detoxify properly. So, how can you do this? In this article, we have a few self-care routine ideas to improve detoxification and enhance your health.
With these five self-care routine ideas, you’ll never wonder how to detoxify your body. In fact, these self-care routines do a whole lot more than just detoxify. Many of them also enhance your health and wellness in a variety of other ways.
1. Dry Brushing
This isn’t just some fad! The truth is this self-care practice has been around for thousands of years. With roots in Ayurvedic medicine, dry brushing involves the use of a natural fiber brush. The key is to move it in wide circular motions to stimulate blood flow and exfoliate the skin. When first getting started, it’s always important to brush very gently to avoid causing any skin damage.
It’s thought dry brushing helps stimulate the lymphatic system, removing toxins from the body. Interestingly, it’s also thought to reduce cellulite in similar ways that massage does this1. At the same time, you should never dry brush an already irritated area, for example, if you have a rash.
2. Massage
Massage is well-known for improving lymphatic drainage. It’s even been used to help detoxify the body of alcohol in those with alcohol withdrawal2.
Lymphatic drainage techniques have shown to be very effective at helping the body get back to optimal functioning3. Massage helps do this by applying pressure and improving the movement of lymph, which contains toxins or bacteria, and eventually removes them from the body via perspiration or bodily waste.
Massage also promotes improved blood flow, which supports detoxification via bringing toxins or used particles to the excretory organs.
You don’t necessarily need to go to a massage therapist to gain these benefits either! There are many at-home self-massage techniques, such as using your own hands, massage balls, massage guns, and foam rollers.
3. Quality Sleep
Wait, sleep as a top self-care routine idea for detoxification? Yes, sleep is one of the most valuable self-care tactics for detoxifying the body!
Research shows that as you sleep, the brain is highly effective at flushing out toxins, specifically those that may have built up during our waking hours4. Additionally, your body is able to detoxify properly since energy isn’t being spent on other activities, such as digestion, walking, or thinking. Instead, your body and its systems can work hard to repair, restore, and detoxify.
Quality sleep may also support proper bowel movements come morning, which is the last step for excreting many toxins from your body.
4. Contrast Showers
Contrast showers involve alternate intervals between warm and cold. It’s suggested to start with about 3-5 minutes of hot or warm water, then do a minute or more of cold. The goal is to increase blood flow to the detoxification organs, helping your body eliminate toxic build-up.
If you’re new to this, start with 1-2 times a week and less time, then gradually build up to the recommended intervals above.
5. Exercise
A quick way to detox is by working up a sweat! Research shows that heavy metals, including mercury, petrochemicals, and pesticides, get released from our bodies via sweat5. Exercise further increases blood flow, again aiding the detoxification organs.
Regular movement further enhances kidney and liver health by maintaining a healthy body weight, lowering visceral fat, improving sleep, and lowering blood pressure. There’s even been a positive correlation between performing regular exercise and reducing the impacts of fatty liver disease6. Just another reason to move your body!
6. Sauna Therapy
Sauna Therapy is one of the best ways to help detoxify your body. The benefits of sauna and heat therapy touch on most of the points listed above. In particular, infrared sauna therapy is shown to enhance detoxification, increase metabolism, improve blood flow, enhance immunity, and so much more7.
Infrared Sauna therapy involves heating up the body from within, then outward, which promotes various effects, including heavy sweating, which, as mentioned above, releases a variety of toxins. This sweating can actually alleviate the burden on your detoxification organs and systems, including the lymphatic system.
Similar to how massage, exercise, and dry brushing work, sauna therapy increases lymphatic and blood flow, which can accelerate the detoxification process by removing toxins and bringing immune cells to areas of the body where they are needed. This further supports good organ function by ensuring all organs, including your detoxification organs, get the nutrients and oxygen required.
In addition, when body temperature exceeds certain points, such as in sauna therapy, this upregulates heat shock proteins8. Heat shock proteins are very protective, reducing oxidative stress, which can aid in detoxification processes by undoing some of the damage caused by toxins9.
Lastly, sauna therapy can provide the heat you need for contrast therapy involving cold showers (as mentioned above). You could do a few minutes in the sauna, followed by a one-minute cold shower, then alternating between the two, providing even more detoxification effects!
The use of saunas for health and wellness benefits dates back to thousands of years ago. With harsh conditions and hard work, the Finnish used the traditional sauna as a place to ease aching muscles and relax both their bodies and minds. Interestingly, saunas are used for similar reasons today. It’s thought regular sauna bathing can help detoxify the body, boost metabolism, enhance weight loss efforts, improve blood flow, reduce pain, improve heart health, and more1!
However, there is more than one type of sauna to choose from—including traditional and infrared saunas. So, how do you know which one is best for you? What is the difference between traditional and infrared saunas?
The key difference between the traditional and infrared saunas is how they heat up the body. A traditional sauna first heats the air, which then heats the body. An infrared sauna, in contrast, uses infrared light to penetrate the skin and heat the body directly. All of this means that infrared saunas actually use less heat to achieve similar health benefits. But let’s take a closer look!
Heat Generation
In a traditional sauna, there is one heater. This heater heats the air, which warms the person in the sauna. This sauna is usually made of wood. Yet, the heater usually contains rocks, which are heated via fire or electrical means. Water is poured on the rocks, creating steam and heat. Often, it takes about 30 minutes to heat up a traditional sauna.
In an infrared sauna, infrared has various lights that help create heat, which directly penetrate the body. It only takes about 15 minutes for this type of sauna to heat up.
Temperature
Traditional saunas tend to get much hotter, reaching up to 180 degrees Fahrenheit, which helps promote a good sweat and associated benefits. Infrared saunas often heat up to around 140 degrees. This is important to note since many people can feel very uncomfortable in really hot and wet environments, which may mean infrared saunas are a better choice.
Health Benefits
Both infrared and traditional saunas promote relaxation benefits and help to reduce stress. Since they both also promote sweating, they also increase circulation, weight reduction, skin health, and detoxification benefits which occur with sweat. In particular, studies show that sweat promotes the detoxification of heavy metals, like copper, mercury, lead, and nickel2.
Studies have further shown how both types of saunas help reduce one’s risk of cardiovascular disease1,3. Both also help improve mental health and mood. Yet, infrared saunas are shown to have a greater impact on chronic pain and fatigue4.
Costs
Since the infrared sauna takes less time to heat up, it, undeniably, saves on energy costs when compared to electric powered traditional saunas. Individuals who use fire to heat traditional saunas, can also significantly reduce costs.
At the same time, free-standing infrared saunas have the same cost benefits as infrared sauna blankets, with infrared saunas blanket also using less electricity (and they also take up far less space in your house and home!).
Maintenance
Most saunas are fairly low maintenance. However, if you desire the least maintenance possible, an infrared sauna (or infrared sauna blanket) is it. An infrared sauna is a “dry sauna,” meaning your sweat is the only moisture that may need cleaning. Meanwhile, with a traditional sauna, a wet heat is produced in the air, which means it requires much more maintenance to prevent mold or mildew.
If you want the ultimate low maintenance sauna experience, the top spot goes to the infrared sauna blanket. This only requires a quick spray and wipe after use and before storing it away.
Experience
Ultimately, this may come down to a personal preference. If you prefer short and sweet sauna sessions (but also like it hot!), traditional saunas are a good choice. If you prefer a dry sauna and longer sessions, an infrared sauna might be more suitable for you. There’s also the option of an infrared sauna blanket (more on this below).
The Benefits of an Infrared Sauna Blanket vs a Free Standing Infrared Sauna
An infrared sauna blanket won’t take up any room in your home or outdoor space, unlike a free-standing traditional or infrared sauna structure. It also allows you to relax anywhere you like, including the couch while you watch your favorite TV show or read your favorite book.
In fact, an infrared sauna blanket, such as the HEALiX Sauna Blanket, can be a great option for individuals who have a tighter budget and less space, yet who still want to reap the benefits of sauna therapy. Determine what works best for your lifestyle and go from there! When it comes down to it, regular sauna therapy might be just what you need to take your wellness regime up a notch.
The body does well under stress; that is when it’s the right kind of stress (and not too much!). This is why cold showers are all the rage right now. This type of stress is good for the body, leading to various beneficial physiological responses. The benefits of an infrared sauna also provide a good kind of stress, making the body more resilient.
On top of these good stressors, heat therapy is also ultra-relaxing. It can help you find a state of calm after an exhausting day or even help you start your day on the right note. So, let’s dig into the health benefits of an infrared sauna further. What should you know? Is this the right move for your wellness routine?
]]>Today, we’re all looking for ways to enhance our health and longevity. Living longer isn’t enough… Quality of life is just as important! So, how can you achieve that? Well, providing the body with teeny bits of good stressors is one way you can get there!
The body does well under stress; that is when it’s the right kind of stress (and not too much!). This is why cold showers are all the rage right now. This type of stress is good for the body, leading to various beneficial physiological responses. The benefits of an infrared sauna also provide a good kind of stress, making the body more resilient.
On top of these good stressors, heat therapy is also ultra-relaxing. It can help you find a state of calm after an exhausting day or even help you start your day on the right note. So, let’s dig into the health benefits of an infrared sauna further. What should you know? Is this the right move for your wellness routine?
Infrared saunas use light to heat the body. In contrast to a traditional sauna, this light penetrates the body and heats it directly, as opposed to first heating the air, then your body. And this gives way to some incredible benefits!
1. Reduced Pain
Got pain? The health benefits of an infrared sauna have got you covered.
In particular, research shows how infrared sauna usage can help reduce pain associated with arthritis1. Additionally, it can improve other symptoms of arthritis, like joint stiffness. But this isn’t all… Heat therapy is also a good option for managing various chronic pain issues2.
Studies further show infrared sauna therapy reduced chronic back pain without any adverse effects3. One study, in particular, used infrared therapy across four weeks and reported significant improvements in office workers’ quality of life who previously experienced low back pain4.
2. Improved Heart Health
We all know a happy heart is the gateway to a happy and healthy life! After all, this organ is responsible for ensuring everything in the body gets to where it needs to go. While cardiovascular activity undeniably improves our heart health, so does regular infrared sauna usage!
Research demonstrates infrared sauna sessions may reduce one’s risk of heart disease and other heart issues5. In many ways, this happens because the body (and heart) reacts to infrared sauna in the same way it reacts to exercise! Regular infrared sauna sessions can even reduce high blood pressure.
3. Reduces Stress By Helping Us Relax
Unfortunately, mental health issues are becoming more and more common in this modern era. With prescriptions also at an all-time high, many people are turning to alternative methods to boost their mood and de-stress. And infrared sauna sessions can be one of them.
Research even suggests that infrared sauna usage can reduce the risk of depression and anxiety disorders6. This is theorized to happen due to heat therapy’s ability to enhance the body’s natural antidepressants, like norepinephrine, serotonin, and dopamine. It also activates the parasympathetic nervous system, in turn lowering overall cortisol in the body, leading to less stress and a state of calm.
4. Improves Muscle Recovery
Professional and recreational athletes can also propel themselves forward toward their goals with infrared sauna usage. Studies show that infrared sauna sessions can help reduce muscle soreness7. In turn, this may just help you recover better and faster.
Other research further indicates that Infrared sauna usage may produce a favorable testosterone-to-cortisol ratio, which can accelerate recovery even further8.
5. Enhances Sleep
When we can’t sleep, it spills over into every other part of our life. We might find ourselves performing below our norm or even feeling agitated and moody. Interestingly, heat therapy may help you get a better night’s rest. This is thought to correlate with reductions in cortisol, which can prevent you from getting to sleep or cause you to wake up frequently.
Research demonstrates that far infrared can improve serotonin production in those suffering from insomnia9. Serotonin is a precursor to melatonin, a hormone that makes us sleepy, meaning it plays a significant role in regulating our circadian rhythm and helping us obtain a good night’s rest10.
6. Boosts Immunity
Tired of getting sick all the time? An infrared sauna might help.
Heat therapy is shown to improve white blood cell and cortisol levels, helping prevent illness11. Even a single session in a sauna is thought to have these benefits. However, a word of caution: If you feel dizzy, have headaches, or feel ill, it’s not recommended to undergo an infrared sauna session. Yet, if you’re at the end of your illness and feeling alright, it may help.
Always follow the advice of your healthcare provider before proceeding with any new health trend or regimen.
7. Detox
Since infrared saunas cause us to sweat (some more than others!), a wellness routine incorporating regular infrared sauna sessions can help detoxify the body. The body releases toxins via sweat, urine, and waste12. In fact, many studies support the idea that sweat help releases toxins and heavy metals13,14.
With repeated sauna usage, research also demonstrated how mercury levels normalized after perspiration, suggesting sweating is a significant detoxification pathway for the body15. From this, we can infer that sweating can decrease the toxic load on the body and even potentially detoxification organs like the liver.
So, go ahead… Sweat it out in a heat therapy session; You’re doing your body tons of good.
Well, you’ve come to the right place. Below, we lay out hangover tips for before, during, and after a big event or celebration. What should you know? How can you prevent and cure your hangover? Can an infrared sauna blanket help?
]]>If you’re reading this, you’re probably feeling pretty lousy right now. Maybe you had a great night but with a little too much to drink. So, now, you find yourself searching the internet for the top hangover tips—praying that something will help ease your pain.
Well, you’ve come to the right place. Below, we lay out hangover tips for before, during, and after a big event or celebration. What should you know? How can you prevent and cure your hangover? Can an infrared sauna blanket help?
Let’s start with some basics.
A hangover happens when we inevitably drink more alcohol than our bodies can handle. After all, alcohol is a toxin, which means the liver has to work hard to break it down to prevent it from wreaking havoc on the body and its systems. A hangover frequently involves fatigue, nausea, headaches, muscle aches, sweating, anxiety, stomach pain, and unquenchable thirst.
According to the National Institute on Alcohol Abuse and Alcoholism, hangovers occur due to various factors, including dehydration, disrupted sleep, gastrointestinal irritation, and inflammation1. So, what can you do about it?
The best hangover tips involve taking action before you even have the first sip. Research indicates that a hangover occurs due to increased inflammation in the body2. With this in mind, there are a few things you might want to consider doing before that next night out.
Tip #1: Consume More Vitamin B and Zinc
Research shows that individuals who ate more foods with vitamin B and zinc tended to have less severe hangovers3. While you can supplement, whole foods are always best. Some examples of high vitamin B and zinc foods include leafy greens, liver, brussels sprouts, oysters, red meat, and poultry.
Additionally, there is some evidence suggesting that taking supplements, such as clove extract, pyritinol, red ginseng, and tolfenamic acid, may help reduce hangover symptoms when consumed before alcoholic beverages4. All of the above may further help support your liver and kidney function, which is crucial for metabolizing alcohol.
Tip #2: Drink Water
This is something you should do before, during, and after drinking. Dehydration is one of the main factors that fuels that dreaded hangover. Thus, ensuring you drink plenty of water can help prevent it. You’ll also want to aim to drink a glass of water per every alcoholic drink to counteract alcohol’s dehydrating effects.
Tip #3: Eat Something!
Never drink alcohol on an empty stomach. It’s always best to eat something alongside your alcoholic beverage. In fact, eating healthy fats with your chosen cocktail may slow the absorption of alcohol, helping your body deal with this toxin that much easier.
5. Eat a Healthy, Whole Foods Diet
Your skin requires various vitamins and minerals to function optimally and maintain a supple and youthful glow. In fact, your diet is one of the most underrated and all-natural skin treatment methods.
Incorporating a variety of whole foods, including vegetables, fruits, and animal products, ensures you get the necessary nutrients your body needs to maintain and enhance skin health. Some great foods for healthy skin include fatty fish, avocados, walnuts, green tea, and bell peppers.
Additionally, taking collagen supplementation may help improve the integrity and structure of your skin. However, this supplement must be taken on a daily basis to have any noticeable improvements.
When drinking, it’s always a good idea to keep a few things in mind. While water isn’t listed in the tips below, you still want to ensure you’re drinking plenty of it to avoid dehydration and help your body break down and eliminate alcohol efficiently and effectively.
Tip #4: Consider NOT Drinking Close to Bedtime
Drinking alcoholic beverages can have a significant impact on your sleep. Interestingly, research indicates that drinking two to three drinks before bed may promote sleep, but these effects diminish with increased usage and continued daily consumption5. In fact, most individuals notice sleep disruptions or a lower quality of sleep with alcohol consumption. Thus, it may be best to avoid alcohol close to bedtime to reduce these impacts.
Tip #5: Drink in Moderation
A drink here or there is unlikely to cause a hangover or other undesirable effects from alcohol. And if you know you need to be on your A-game the next day, it might just be better to order a fancy drink, minus the alcohol.
Tip #6: Steer Clear of Drinks With High Levels of Congeners
Research suggests that drinks with high levels of congeners, a toxic chemical, may increase hangover symptoms2. Alcoholic beverages that include higher levels of this compound include tequila, whiskey, and cognac. Opting for vodka, rum, or gin, in contrast, means you’ll consume lower levels of congeners.
Again, drink plenty of water here to help soothe your hangover! At the same time, there is more you can do, including the tips below.
Tip #7: Get Some Sleep
One of the best things you can do is sleep it off, especially if your sleep was disrupted due to alcohol consumption. This can be particularly helpful for reducing fatigue and any irritability caused by your hangover. It also gives your body some much-needed rest so that it can properly recover.
Tip #8: Eat a Healthy and Nutritious Breakfast
With a hangover, many individuals experience drops in their blood sugar levels. This can further fatigue caused by drinking the night before. Yet, eating a healthy and nutritious breakfast can equip your body with the tools (aka nutrients) it needs to feel better, as well as ensures you maintain sufficient blood sugar levels.
Furthermore, you’ll definitely want to replace some of those electrolytes (which may have been depleted due to dehydration) with adequate salt, bananas, potatoes, or coconut water.
Tip #9: Use an Infrared Sauna Blanket
An infrared sauna blanket can provide a great way to relax and ride out your hangover. Infrared sauna therapy can help enhance blood flow to the organs and promote proper detoxification through sweat6. This can help take the burden off of your kidneys and liver, as well as support your health and wellness overall.
Plus, using an infrared sauna blanket is easy! All you need to do is find a comfortable spot and wrap yourself up in the blanket. Aim for a 30-60 minutes session, and ensure you have plenty of water nearby to prevent dehydration. It’s also recommended to eat a meal or snack before your session to replenish electrolytes lost via alcohol consumption.
As time ticks by, many of us continue to forever chase the fountain of youth. With cosmetic surgeries and procedures on the rise, many more go to great lengths to avoid wrinkles and enhance skin appearance. Yet, there are many skin treatments that don’t require going under the knife or the use of potential harmful bacteria (Botox, anyone?).
So, how can you take care of your skin and maintain a youthful glow without these invasive procedures? Below, we go over 10 natural skin treatment regimes that you might just want to add to your regular wellness routine.
1. Perform Regular Exercise
This one probably comes off as a no brainer. We are often told how great regular exercise is for us. But regular exercise can also enhance skin health and appearance.
In fact, one study indicates that regular exercise can actually improve skin hydration and prevent dryness, which means it can also deter aging caused by dry skin1. On top of this, regular physical activity proves to be an invaluable skin treatment since it helps improve blood flow. This slows down skin aging, improves skin pigmentation, and potentially decreases the appearance of blemishes.
So, make sure you get those 150 minutes of recommended physical activity each week. Find something you enjoy and stick with it!
2. Use Stress Reduction Techniques
Stress ages usphysically and physiologically. However, chronic stress has become an increasing problem in our modern society. Research further suggests that ongoing stress can lead to accelerated skin aging and aggravation or the appearance of skin conditions2.
More specifically, stress can lead to inflammatory skin conditions, such as psoriasis, atopic dermatitis, acne, and more. Yet, by reducing the stress in your life, you might avoid this accelerated skin aging. Some ways to do this include:
● Meditation
● Deep breathing techniques
● Sauna therapy
● Regular exercise
● Learning to say “no” to avoid overwhelm and overcommitment
3. Get Adequate Beauty Sleep
Sleep is one of the best things you can do for your skin health and overall health. It’s basically like a natural facelift. Additionally, adequate sleep each night can help prevent chronic diseases and slow aging. Most adults require at least seven to nine hours of sleep each night.
For a good night’s rest, there are also many things you can do. For instance, ensure you sleep in a dark, quiet, and cool room. Furthermore, going to bed at the same time and waking up at the same time each day can ensure your circadian rhythm stays on track and sleep becomes an easy thing!
4. Create a Self-Care Routine
Taking care of yourself is key to living a long, healthy, and youthful life. It’s also crucial for reducing stress and finding a good balance.
For some, this may mean drawing up a hot bath with Epsom salts. For others, it might mean relaxing with their friends (for the extroverts among us!). Find what works for you and helps you recharge in the best way possible.
5. Eat a Healthy, Whole Foods Diet
Your skin requires various vitamins and minerals to function optimally and maintain a supple and youthful glow. In fact, your diet is one of the most underrated and all-natural skin treatment methods.
Incorporating a variety of whole foods, including vegetables, fruits, and animal products, ensures you get the necessary nutrients your body needs to maintain and enhance skin health. Some great foods for healthy skin include fatty fish, avocados, walnuts, green tea, and bell peppers.
Additionally, taking collagen supplementation may help improve the integrity and structure of your skin. However, this supplement must be taken on a daily basis to have any noticeable improvements.
6. Drink Enough Water
Staying properly hydrated enhances your skin’s elasticity, with some studies even noting that drinking enough water impacts the skin in the same way some topical moisturizers would3.
It’s recommended that women should drink around 2.7 liters of water each day and men should consume around 3.7 liters each day. This does vary from individual to individual. So it may be best to simply carry around a water bottle to sip on as you go about your day.
7. Find Skin Products That Work For Your Skin
Everyone’s skin is different. Some have oily skin. Others have dry skin. Thus, when it comes to a good skin care routine, it’s all about finding the products and skin treatment regimens that work for you. This may take some trial and error. However, in the end, it will be completely worthwhile. You may also want to talk with your dermatologist to determine products that work best particularly for your skin.
8. Take Off Your Makeup At Night
Your skin needs time to breathe!
If you wear makeup make sure to remove it before bed each night. If you don’t, these products may clog your pores, resulting in acne or other blemishes. Blemishes can scar and leave your skin looking less than ideal. Investing in a good makeup remover can further make this process each evening that much easier.
9. Don’t Forget to Moisturize!
This depends on where you live and the climate you reside in. Regardless, most people can benefit from regular moisturization of the skin. This prevents dryness and cracking, ensuring your skin has the protection it needs. Again, this comes down to finding the right products for your skin and then continuing with a regular daily skin routine.
10. Sweat It Out With Infrared Sauna Sessions
Regular infrared sauna sessions can also help you maintain supple, youthful, and radiant skin. This all-natural skin treatment involves just a few sessions a week ranging between 20 to 45 minutes. Infrared sauna sessions are made even easier with an in-home sauna blanket, which you can use while reading your favorite book or curling up to watch that next episode on your favorite Netflix series.
Infrared sauna sessions come with many benefits for your skin, including increasing the production of necessary skin components, reducing stress, and improving detoxification pathways. In fact, research shows how infrared sauna therapy can boost both collagen and elastin production in the skin4. In turn, this reduces the look of fine lines and wrinkles, improving your skin health and outward appearance.
It’s no secret that as time moves forward, we tend to try to do anything to slow it down—or even reverse it. We all want clear and brilliant pores, minimal wrinkles, and glowing skin. We all want to bask in the fountain of youth.
Yet, the key to anti-aging isn’t necessarily layering on various skincare products. Anti-aging and beauty actually go more than skin deep. Your beauty self-care routine also involves what you do during your day and outside of your regular skincare regime.
Surprisingly, heat therapy can play a significant role in anti-aging. So, how can heat therapy enhance your natural beauty and boost your confidence? In this article, we’re going to give you all the reasons you need to include heat therapy in your life.
Whether you have an upcoming event or you simply want to give your regular self-care and beauty routine a little boost, an infrared sauna session might be exactly what you need.
It’s no secret that many anti-aging skincare products don’t hold up their end of the bargain. In fact, reputable organizations and academies even claim that over-the-counter anti-aging creams don’t do anything when it comes to reversing the effects of time1.
Yet, heat therapy offers an all-natural and chemical-free approach to your beauty self-care routine. And if you’re wondering how exactly infrared saunas can help you achieve glowing, youthful, and clear skin, keep reading. We’ve got five reasons why heat therapy is something you should definitely consider.
1. Enhances Elastin Production
The two main proteins that make up the skin include elastin and collagen. These two proteins prevent skin sagging and enhance skin texture, leading to overall smooth skin. The unfortunate truth is that with age, the body produces less collagen. In turn, this leads to less elastin and wrinkles2.
The good news? Infrared light has been associated with increased collagen and elastin production3. Participants in infrared sauna studies have even experienced improved skin texture and improved skin color4. Thus, maybe the answer to anti-aging isn’t hidden within an expensive over-the-counter anti-aging cream. Instead, regular infrared sauna sessions could provide the all-natural approach your body craves and the real answer to “how to boost collagen production."
2. Decreases Stress (And Age-Related Changes!)
Stress is a completely normal part of life. However, excessive stress can lead to accelerated aging and even life-threatening diseases, such as cardiovascular issues and diabetes5.
When stress happens, the stress hormone—cortisol—increases in the body. Research even links increased stress to increased inflammation and aging within the body6, and associates cortisol dysfunction with this elevated and widespread inflammation7.
In fact, one of the best things you can do for your overall health and wellness is to find ways to manage your stress—and heat therapy can be one of them! Studies show how infrared sauna sessions can help lower cortisol levels and activate the parasympathetic nervous system (your rest-and-digest system), helping you relax and preventing associated age-related changes8.
3. Boosts Your Daily Caloric Burn
Maintaining a healthy weight is, undeniably, important for overall good health. Being overweight or obese is associated with various chronic and life-threatening diseases9. As previously mentioned, beauty doesn’t just run skin-deep. There’s more to it than that.
Infrared sauna therapy can help boost caloric burn and help you maintain a healthy weight. In turn, this can keep everything functioning well on the inside, which translates into beauty and radiance on the outside.
4. Improves Lymphatic Drainage
Interestingly, infrared technology has been used to aid lymphedema patients10. Lymphedema occurs when swelling happens due to inadequate drainage of the lymphatic system. As we age, the lymphatic system becomes less active. This usually means that this system could use a little boost in the form of infrared sauna sessions.
By maintaining good lymphatic function, the rest of your body functions that much smoother and experiences fewer age-related changes. This is because proper drainage of lymph fluid enhances immune function, leading to a decreased risk of you getting sick11.
5. Improves Sleep
You’ve probably heard this before: Sleep is essential for the optimal functioning of your body and mind. In fact, sleep deprivation is closely associated with increased aging12.
Since infrared sauna sessions can help reduce stress, they can also help improve sleep. Cortisol, the stress hormone, leads to increased alertness and difficulty getting to sleep and staying asleep. By activating your parasympathetic nervous system with heat therapy, you can obtain a good night’s sleep that much easier.
If you’re considering adding an infrared sauna to your regular regime, here are a few things you should know:
● Start with 3-4 sessions a week. Once you get used to it and your body has adapted, you may choose to begin daily sessions.
● Make sure to bring a water bottle to each session, and ensure you stay hydrated before and after every session.
● Start with 15-20 minute sessions, slowly building to 45-60 minute sessions.
● Don’t consume alcohol before or during your infrared sauna session (this can put you at an increased risk of dehydration).
● Don’t use your infrared sauna if you feel unwell.
● Wear loose clothing or sweat-wicking clothing during your sessions.
However, maybe you’ve been examining some self-care routine ideas and are wondering exactly what kind of strategies or routines could help reduce or eliminate cellulite. You want to feel confident in your skin, but find your cellulite is holding you back. Well, you’ve come to the right place. In this article, we’re going to examine what cellulite is, as well as how you can potentially eliminate it.
]]>About 80-90% of women have cellulite1. In other words, it’s super common and super normal—and truly nothing to be ashamed of!
However, maybe you’ve been examining some self-care routine ideas and are wondering exactly what kind of strategies or routines could help reduce or eliminate cellulite. You want to feel confident in your skin, but find your cellulite is holding you back. Well, you’ve come to the right place. In this article, we’re going to examine what cellulite is, as well as how you can potentially eliminate it.
Cellulite doesn’t pose any risk to your health or well-being. Rather, it’s usually just a problem for some people appearance-wise. Cellulite develops when fat presses against the connective tissue, which creates a dimpled appearance beneath the skin. Usually, this shows up on the back of the thighs and buttocks. Yet, it may also appear on the hips and abdomen.
Research further shows that cellulite may happen due to a combination of reasons such as genes, hormonal disorders, or endothelial dysfunction2. It often appears after or during adolescence, pregnancy, or menopause.
So, how do you get rid of it? Let’s take a look!
Luckily, there are various ways to reduce and eliminate cellulite. In fact, when examining self-care routine ideas, you may have come across a few of these strategies. The truth is that many of these methods have ample benefits beyond cellulite.
1. Exercise
Research has demonstrated how regular exercise can reduce fat and improve body composition, potentially contributing to the elimination of cellulite3. However, these same researchers noted that it wasn’t identifiable as per exactly what type of exercise was more effective.
So, what should you do? Well, many different types of exercises have significant benefits when it comes to your health. Thus, a balanced and daily routine is likely best. This may mean weight training three times a week, walking daily, and stretching every second day. You may also want to throw in every few weeks a quick interval session to reap the benefits this type of exercise has on your heart health and energy levels.
In particular, resistance training increases muscle mass, which can help reduce fat and tone the entire body4. Make exercise a regular routine in your life, and be patient. This type of intervention takes time to make changes, particularly when it comes to eliminating cellulite.
2. Lymphatic Drainage Massage
Lymphatic drainage massage helps your lymphatic system do its job. In other words, this type of massage can encourage the drainage of fluid, which may make cellulite less prominent. In fact, studies show how dysfunction of the lymphatic system may result in increased cellulite and its appearance5.
Surprisingly, these massages can take place as frequently as every second day. Discuss your options with your lymphatic drainage massage therapist to determine the best course of action for you and your body.
3. Dry Brushing
Dry brushing is a simple and at-home remedy that can help eliminate cellulite. Similar to lymphatic drainage massage, this method applies slight pressure which allows your lymph system to drain properly.
For this strategy, purchase a dry brush and use it for five to 10 minutes each day. Perform circular motions with the brush. Apply light but sustained pressure. The goal isn’t to damage the skin but gently encourage the movement of your lymph fluid.
4. Dietary Changes
Cellulite is more likely to occur due to the increasing storage of fat in the body. Furthermore, your body is better able to eliminate toxic build-up and dysfunction when it is supplied with adequate vitamins and minerals, which is obtainable through a healthy and balanced diet.
Consider cutting out processed and pre-packaged food items. These tend to be high in calories and low in nutritional content. Instead, opt for whole foods, like veggies, fruits, dairy products, and meat. Additionally, increasing your fiber intake, such as by eating more vegetables and fruits, can help your body eliminate toxins and waste that much easier.
5. Infrared Sauna Sessions
Regular infrared sauna sessions are well-known to help decrease and eliminate cellulite. Infrared light has shown promise in treating conditions like lymphedema, which is evidence of how infrared technology can help improve lymphatic drainage6.
Exposure to these wavelengths encourages the elimination of toxins and can even help burn fat. Infrared saunas may also promote collagen production, which improves skin elasticity and reduces the appearance of cellulite7.
When it comes to using an infrared sauna or an infrared sauna blanket (such as those offered by HEALiX Infrared), it’s always best to start with a 15 to 30 minute session, then gradually build from there. Once you become acclimated to the heat, you may be able to do 60 minute sessions which can have major positive impacts on your health.
With any infrared sauna session, make sure you hydrate well before, during, and after. Wear loose clothing or even a bathing suit to ensure you don’t get overheated. You may also want to make the most of your session by meditating at the same time. This way, you can truly relax and soak up even more benefits!
It’s maybe a few hours or even the next day after a particularly tough workout… And it’s safe to say you’re feeling it. You might feel achy or sore, especially when moving your body in a certain way—or if you just completed an intense leg day session, you might even struggle to walk!
Ultimately, your goal is probably to feel better (and to get back in the gym or back to the activities you love ASAP!). Luckily, there are many ways to bounce back after a workout. So, what can you do to level up your post-workout recovery? How can you ease sore muscles? In this article, we’re going to explore all of this—helping you recover better than ever before.
The following tips will help you maximize your workout results and recover faster. So, let’s dive in! What should your rest days involve?
1. Hydrate! Hydrate! Hydrate!
The body is 60% water. In fact, water is needed for basically every process within your body, including building muscle, improving flexibility, and even reducing muscle soreness. Research even shows that hydrogen-rich water consumption during and after exercise improved muscular performance and reduced delayed-onset muscle soreness (DOMS)1.
So, make sure you’re drinking enough water during and after your workout! Bringing a reusable water bottle with you to the gym or throughout your day can help ensure you hydrate enough.
2. Proper Nutrition
For adequate post-workout recovery, you’ll definitely want to consume a high-protein snack or meal, especially if your goal is to build muscle. On top of this, studies indicate carbohydrate consumption is important for energy availability during exercise and post-exercise for proper recovery2.
While most think that lactic acid is to blame for sore muscles, the truth is that DOMS results from microtears in your muscle fiber. These occur when the muscle is placed under stress, such as increased loads or reps. The good news? This supports new muscle growth (aka gains!). The bad news? It doesn't feel so great (and yes, it can leave you feeling sore for a few days afterward).
In order to speed up the repair of muscle fiber, proper nutrition is paramount. Protein consumption, before and after, and even during your workout is essential to provide amino acids and other building blocks to the muscle tissue. Additionally, the correct amount and type of carbohydrates are needed to properly deliver those nutrients and insulin to repair sites.
You can always check out this free eBook to get a more in-depth look into eating for wellness.
3. Stretch! (And/Or Foam Roll It Out)
Everyone should stretch before and after their workout. This isn’t just important to ease sore muscles. It also helps maintain and improve muscle and joint mobility, which is important for injury prevention and the correct execution of various exercises.
One study showed that stretching reduced muscle soreness by four points on a 100-point scale3. While small, arguably, every little bit counts. Elongating your muscle fibers via stretching exercises can help relieve some of the muscle tension associated with muscle pain post-workout.
On top of this, a form of myofascial release, known as foam rolling, has shown be very effective at reducing DOMS4. All you need it a foam roller or massage ball to perform this post-workout recovery routine. Gently apply pressure on the foam roller or massage ball on points of tension. Roll back and forth on the roller or massage ball for 30 seconds to a minute or until you feel some relief.
4. Practice “Active Rest Days”
Active recovery, such as walking, cycling, stretching, yoga, or even calisthenics lasting six to 10 minutes may have positive effects on performance and recovery5. Moving a little bit—even on your rest days—can increase blood flow which helps your body clear exercise byproducts, as well as bring nutrients and other compounds to the affected area that are necessary for recovery. So, go for that quick walk around the block! You might just feel better afterward.
5. Use Infrared Sauna Therapy
For an almost guaranteed way to never miss a workout, perform regular infrared sauna therapy sessions. This type of post-workout recovery activity can help you bounce back in more ways than one.
For instance, heat shock proteins are molecules that protect your cells, particularly under stressful conditions like exercise. They also help your body clear damaged cells, making way for new cells to take their place—and yes, they can even help you recover after a workout. In fact, infrared sauna therapy (like exercise and fasting) has shown to promote heat shock protein activation6.
Additionally, far-infrared rays are known to enhance mitochondrial function, including in skeletal muscle cells7. The mitochondria are the “powerhouses” of the body’s cells that produce energy known as ATP. ATP can help your body recover faster by providing it with the energy it needs to undergo those recovery processes and clear exercise byproducts.
There’s also some research indicating that this type of sauna therapy can improve sleep8, which leads us right into our next post-workout recovery tip.
6. Prioritize Your Sleep
Research indicates that sleep debt, or deprivation, decreases protein synthesis pathways and actually increases muscle loss9. During sleep, various repair processes take place, optimizing your recovery and gains. In fact, most adults require seven to nine hours of sleep a night. Thus, it’s a good idea to work toward improving your sleep. For instance, make sure to plan your bedtime accordingly and ensure your sleep hygiene is up to par so you can get enough quality sleep
Never miss a workout with the above tips. While your workout is undeniably important, it’s almost just as important what you do afterward to fuel that recovery and continue to make progress. Take the time to prioritize your post-workout recovery. If you want to make infrared sauna therapy a part of your regular wellness and recovery routine, HEALiX offers a portable, private, and sanitary option that provides you the ability to sauna at home, regardless of your living space. Check out HEALiX Sauna Blankets and see for yourself!
Finding the right fitness workout and routine for you and your body can feel like a losing battle. With various different fitness fads and trends, it can feel like you’re never quite doing enough. But at the same time, you might feel like you don’t have time to do more.
Maybe it’s time to try a metabolic workout (or two!). Metabolic workouts are quick, effective, and efficient—meaning you won’t need a ton of time to get the body you want. So, if you’re tight on time and at a loss as to what to try next, metabolic workouts might be precisely the kind of exercise regime you need. In this article, we’re going to explore what a metabolic workout consists of and how you can put one together today!
Let’s start off by defining the buzzword “metabolism.” Essentially, metabolism refers to all of the chemical processes that occur in the body1. More specifically, this word is often used to describe the chemical processes associated with energy metabolism, such as the body’s ability to burn carbs and fat.
A metabolic workout consists of compound exercises (such as squats and lunges) and intervals with differing intensities to promote fat burn. In fact, this burn doesn’t just happen during the workout; it also lasts for hours afterward.
Basically, during a metabolic workout, the body uses oxygen more quickly due to fewer rest times or breaks. This forces the body to build muscle and burn calories. Research even shows the correlation between metabolic workouts, like high-intensity interval training (HIIT), and higher metabolic rates2. So, what are some types of metabolic workouts for women? What exercises should you be doing? Let’s take a look.
A metabolic workout shouldn’t go beyond the 30-minute mark. If you’re really tight on time, 20 minutes is even sufficient. However, your workout intervals depend on your fitness level. A metabolic workout often consists of an interval of work per exercise followed by an interval of rest. Here is a brief outline according to your fitness level:
Beginner
Aim for a working interval of 30 seconds and a rest interval of 15 seconds. Perform a 5-minute workout, such as jumping jacks, air squats, and dynamic stretches, then select the five exercises below and perform three rounds.
Intermediate
Set a working interval of 45 seconds and a rest interval of 15 seconds, then perform a 5-minute warm-up. Next, select five exercises below and perform four rounds.
Advanced
For more of a challenge, set your working interval to 60 seconds, followed by a 15-second break. For advanced individuals, you can even add this workout to the end of your resistance training session. Select five exercises below and perform four rounds.
For your metabolic workout, select your exercises from the following list. And remember, during those working intervals, you want to give it your all and push at 110% effort.
1. Mountain Climbers
Mountain climbers are a full-body exercise, targeting the shoulders, core, hamstrings, and quads. For this exercise, set yourself up in a full plank where your hands are planted on the ground directly below your shoulders. From there, drive one knee up toward your chest. While sending your leg back, drive the opposite knee up toward your chest. Try to go as quickly as you can!
2. Jump Squats
This is a twist on a good ol’ favorite. Stand tall and bend your knees, squatting down as though you were going to sit in a chair. Once your thighs are almost parallel with the floor, push off through your feet and jump up as high as possible, then repeat.
3. Plank Jacks
This plank exercise challenges your core and works your legs. Set up into a regular plank. Then, jump your feet out wide, then jump them back together. Continue to do this for the set interval.
4. Burpee + Push-Up
This is another full-body exercise. Start by standing up tall, jump, then lower yourself to the ground into a plank position. Perform a push-up, then jump back to standing and repeat.
5. Monster Walks
For an added burn, use a resistance band wrapped around your thighs. This one will burn out your glutes and legs! Squat down, then keeping your core engaged and your torso tall, walk forward in this squatted position. Continue to go forward and back for the set interval.
6. Push-Up + Renegade Row
It’s best to grab some dumbbells for this upper-body exercise. However, you can also go without if you so choose. Start in a high plank position. Perform a push-up, then pull one arm (or one dumbbell) back into a one-arm row. Lower your arm, perform another push-up, then perform a one-arm row on the other side.
7. Jumping Lunges
Begin in a high lunge, then jump and switch legs. Continue to do this for the entire working interval. Make sure you engage your core and keep your torso tall. If jumping becomes difficult, try pulsing 2-5 times on each side before switching.
The miracle of a metabolic workout isn’t just that it doesn’t take much time; it also doesn’t need to be performed every day of the week. In fact, about two to three times a week is sufficient to achieve results, burn calories, and tone up.
So, what else can you do besides the above metabolic workouts for women? Well, like any form of exercise, recovery is essential. An infrared sauna session can enhance your recovery, ensuring you don’t feel overly sore. Some research even indicates that infrared sauna sessions can further your performance during your next workout session3.
Research further suggests that infrared sauna sessions increase heart rate, which may enhance caloric burn and mimic effects similar to exercise4. Start with five to 20-minute sessions and slowly build up as much as 60-minute sessions three to five times a week.
Other things you can do to give your metabolism a boost include:
● Eat your meals at regular intervals throughout your day to regulate blood sugar
● Make sure you get a good night’s sleep and aim for 7-9 hours of sleep per night (An infrared sauna might even help you relax into a deep sleep as part of your relaxation and evening routine.)
● Eat more protein, such as poultry, red meat, beans and eggs
● Stay hydrated and aim to drink roughly 1 gallon of water daily
● Choose whole foods over refined foods
● Don’t engage in overly restrictive diets
Obtaining a healthy metabolism isn’t rocket science. In fact, performing the metabolic workouts for women above will help you amp up your metabolism in leaps and bounds. But remember, you can’t out-work a bad diet or lifestyle. Health requires a holistic approach, and this means finding balance in all aspects of your life.
Infrared saunas are becoming the latest wellness trend. But don’t let the word “trend” fool you. Infrared light has various proven health benefits for your body and mind—it’s no wonder so many people are installing infrared saunas within the comfort of their own homes.
Yet, not everyone has space for an infrared sauna. Luckily, an infrared sauna blanket offers similar benefits—and is easy to store away when not in use. Plus, it’s a much more affordable option when compared to paying per session at a spa or wellness center.
So, how does an infrared sauna blanket differ from an infrared sauna at a gym? Well, space aside, you get to reap all the benefits of infrared rays, such as detoxification, improved immunity, improved muscle recovery, and more, without even leaving your house. In fact, you could read a book, watch a TV show, or lounge in your favorite spot. On top of this, it’s completely waterproof—meaning there’s no fear of leaving any sweat prints behind.
Now, if you have some burning questions you want answered before making your infrared sauna blanket purchase, keep reading. Below, we go through the most commonly asked questions about infrared sauna blankets.
First off, what is an infrared sauna blanket? Essentially, this blanket uses infrared rays to heat up the body directly, similar to how an infrared sauna works. The only difference between the two is that one has four walls and the other wraps around your body.
Below you’ll find all the questions and answers you’ll ever need when it comes to infrared sauna blankets.
Are Infrared Saunas Safe?
Infrared saunas have been studied extensively for their health benefits1. From aiding in weight loss to helping you relax, infrared saunas and infrared sauna blankets are safe for almost anyone.
At the same time, there are a few contraindications, meaning certain people shouldn’t use infrared saunas. If you are on certain medications, have an acute or chronic medical condition, or have a medical device implant, you should talk with your doctor before trying your first infrared sauna or infrared sauna blanket session. Your doctor can advise you on whether or not it's safe for you and your specific situation.
Does an Infrared Sauna Blanket Burn Visceral Fat?
There is no specific research indicating that infrared sauna blankets burn visceral fat. However, exposure to Far Infrared energy does increase heart rate! This innately leads to an increased caloric burn at a resting state, which, in turn, can burn fat and support weight loss.
Additionally, research demonstrates infrared rays can enhance mitochondrial function in the body and improve glucose metabolism2. On top of this, studies also show how ATP (cellular energy) production improved with infrared sauna use3.
So, what does this mean? Well, other research further concluded that mitochondrial damage might lead to obesity and associated diseases4. Basically, this means the body isn’t burning energy as efficiently as it could. Yet, infrared rays may help improve this, leading to eventual weight loss and visceral fat burn.
Does Infrared Sauna Help with Back Pain?
Back pain impacts about four out of five people at some point in their life. More specifically, lower back pain can be a very debilitating, frustrating, and painful situation to find yourself in.
With regular infrared sauna use, participants in a 2019 study were able to find some pain relief and even improve their quality of life5. It’s further been explored for those experiencing chronic back pain with no adverse effects6.
Can an Infrared Sauna Blanket Help With Athletic Recovery?
Surprisingly, yes! From weekend warriors to professional athletes, an infrared sauna blanket can offer the perfect addition to your recovery routine. Studies show that even after maximal endurance performance, neuromuscular recovery was accelerated with infrared sauna use7.
Additionally, infrared sauna blankets and regular infrared saunas help increase blood flow, which can help the muscle tissue recover faster and aid in the elimination of waste.
Can You Use an Infrared Sauna Blanket for Chronic Pain?
As previously mentioned above, an infrared sauna blanket is shown to help manage and relieve chronic low back pain. This type of therapy has also been explored for individuals with other types of chronic pain, including fibromyalgia, with researchers concluding that infrared sauna technology is a great complimentary addition to a multidisciplinary treatment strategy8,9.
Will an Infrared Sauna Blanket Help Reduce Inflammation?
Studies show that infrared technology can potentially help reduce inflammation, particularly inflammation present in the cardiovascular system10 and reduce inflammation markers11. And it does this through a few different pathways.
Infrared sauna therapy, as previously mentioned, improves blood flow which can quickly help get immune cells and nutrients to where they are needed. In turn, this can lower inflammation and accelerate healing. But there’s more!
Inflammation is often an accumulation of excess fluids and white blood cells. With increased blood flow and enhanced lymphatic drainage, provided by infrared sauna technology, an infrared sauna blanket session can help your body properly remove these accumulated fluids. The result? Reduced inflammation!
Do Infrared Sauna Blankets Really Work?
Yes! Just like a regular infrared sauna, infrared sauna blankets offer essentially the same benefits. At the same time, miracles don’t happen overnight. As with any natural health remedy, consistency and regular use are key to gaining the benefits.
How Long Should You Stay in an Infrared Sauna Blanket?
It’s recommended to spend no longer than 60 minutes in your infrared sauna blanket. If you are new to infrared sauna therapy, start with five to 15 minutes and gradually increase from there. Your body needs time to adjust and adapt to this temperature.
When using an infrared sauna blanket, wear comfortable and loose clothing. Lastly, don’t forget to hydrate before, during, and after your infrared sauna blanket session. You may also want to add electrolytes (such as a powder) to your water since you lose these through your sweat. Alternatively, many foods contain electrolytes, such as bananas, coconut water, dairy, and avocado. Enjoy a pre or post-sauna meal with these foods included to avoid dehydration.
So, if you’ve been Googling “infrared sauna sessions near me,” this article is for you. Below, we’ll take a look at the cost of sessions versus buying a home system for yourself, as well as the similarities and differences between an infrared sauna versus an infrared sauna blanket. Let’s dive in!
]]>Thinking about purchasing infrared sauna sessions near you? Maybe you’ve been mulling it over for some time now. You’ve researched the benefits, and you know it could be a great addition to your regular health and wellness regime.
So, if you’ve been Googling “infrared sauna sessions near me,” this article is for you. Below, we’ll take a look at the cost of sessions versus buying a home system for yourself, as well as the similarities and differences between an infrared sauna versus an infrared sauna blanket. Let’s dive in!
Research indicates that infrared saunas have the power to aid in detoxification, enhance blood flow, reduce fatigue, decrease stress, improve sleep, improve relaxation, decrease pain, accelerate wound healing, aid in recovery, and so much more1,2. Even if you’re simply looking to relax and de-stress after a tough day at work, an infrared sauna can offer the oasis you need.
Infrared light can also provide anti-aging benefits, specifically when it comes to boosting collagen and elastin in the skin3. The studies prove this to be true, meaning the power of light should never be underestimated.
Yet, when it comes to making a decision about whether or not you should purchase sauna sessions or install one within the comfort of your own home, you might still have a few questions. So, let’s answer them!
The Cost of Infrared Sauna Sessions vs Buying a Home System
You could always opt for infrared sauna sessions outside of your home. You’ve probably searched “infrared sauna sessions near me,” and found an array of spas, health centers, and gyms that offer this service. Some may cost between $50 to $100 per month, with more luxurious spas costing around $100 per person per visit.
In other words, these costs could add up quickly, especially if you intend on regularly going to truly reap the benefits. However, adding an infrared sauna or infrared sauna blanket, such as the HEALiX Sauna Blanket, may actually cost you less over time.
While there is an initial expense to purchase the sauna or blanket, most sessions will only cost you up to $10 per time (depending on your electricity rate and how long you spend in the sauna). An infrared sauna blanket will cost you even less since it’s more compact, plus it provides more direct infrared light to the body.
Free Standing Infrared Saunas vs Infrared Sauna Blankets
At the end of the day, an infrared sauna blanket will come with a much lower price tag when compared to a full-blown free-standing sauna. On top of this, an infrared sauna blanket is portable, allowing you to cozy up on your favorite reading chair or relax in your lounger as you watch TV.
Yet, an infrared sauna blanket won’t direct infrared rays to your face or neck. This is important to note if you intend on using your infrared sauna sessions to potentially prevent or reduce facial wrinkles or sun spots.
Using an Infrared Sauna or an Infrared Sauna Blanket
Once you’ve made your decision on whether you’re opting for infrared sauna sessions near you or a home version, you can begin your infrared health journey! A few things you’ll want to keep in mind here:
● Avoid alcohol before and immediately after your sauna sessions
● Drink plenty of water before, during, and after your sessions
● Wear loose clothing or a bathing suit
● Start with just a few minutes at your first session and gradually increase from there
● Aim for 30-60 minute sessions once you’ve gotten used to the heat (This may take a few rounds!)
● Consider meditating, doing yoga, or performing breathwork while basking in your sauna or sauna blanket.
● Prioritize performing your sessions regularly to gain all of the benefits
● Consider doing your sessions first thing in the morning or right before bed for optimal wellness and health (and even better sleep and energy!)
● Make time to shower afterward (A cold plunge after is euphoric)
● Schedule your sessions in your calendar to ensure you stay on track
Whether you’re looking for a way to enhance your health and wellness routine or simply wish you had more energy throughout your day, infrared sauna therapy offers tons of benefits—even for those with chronic diseases. On top of this, they also offer a relaxing (and healthy!) way to de-stress.
So, what should you know?
From what is an infrared sauna to infrared sauna benefits, we explore everything you need to know below. But first, let’s start with the basics.
It’s no secret that infrared sauna blankets and infrared sauna spas are a growing health trend worldwide. Whereas a traditional sauna heats the air, which then heats your body, an infrared sauna uses light to warm your body directly1.
On the other hand, an infrared sauna blanket is essentially the same thing. The only difference is that it comes in blanket form, which can provide a more versatile and mobile option.
Yet, both types of infrared saunas have various benefits. They can help detoxify your body, boost your metabolism, improve sleep, and so much more.
Infrared sauna therapy offers an all-natural way to enhance your health and wellness. And it does this in many different ways, including the following.
1. Infrared Saunas Lower Blood Pressure
High blood pressure, also known as hypertension, is a major risk factor for cardiovascular disease. However, there is some evidence showing that infrared sauna therapy can help normalize blood pressure and potentially even help treat congested heart failure2.
2. It Enhances Detoxifying The Body
Scientific studies indicate that infrared sauna therapy can help detoxify the body. For instance, in one study, individuals with neurotoxicity symptoms reported fewer “poor physical health” days after 4-6 weeks of sauna usage1.
Other studies have further indicated that heavy metal levels, such as mercury, have decreased post-sauna therapy3. This was attributed to increased sweating brought on by the sauna.
Additionally, scientific research clearly indicates that perspiration (sweating) facilitates the removal of various toxins compounds, including BPAs and phthalates, from the body4,5. In this way, infrared saunas and infrared sauna blankets can help your body properly detoxify, allowing your organs and systems to perform their jobs without interference.
3. It Helps Improve Muscle Recovery
For those with ambitious exercise goals, an infrared sauna could be the addition to your routine that you need to take your workout to the next level. In fact, research shows how infrared saunas can reduce the range of motion and muscle function deficits caused by delay-onset muscle soreness (DOMS)6.
Studies even demonstrate how strength training athletes who used far infrared heat had improved neuromuscular recovery and more favorable testosterone to cortisol ratios7. Further research also showed that neuromuscular recovery from maximal endurance performance was accelerated with the use of a far infrared sauna when compared to no sauna use8.
4. It Can Help Boost Your Energy
Cellular energy, ATP, is produced by the mitochondria in the body’s cells. Studies show that far-infrared rays can actually improve mitochondrial function, leading to increased energy9. Experts believe this could improve glucose metabolism and other functions in individuals with metabolic diseases, such as type 2 diabetes. Other studies showed that ATP production increased from the cell mitochondria with far infrared heat exposure10.
And there’s more! One study showed that not only did ATP production increase with far infrared heat exposure, but the body also actively worked to repair damaged cells associated with cellular respiration and ATP production11.
5. It Helps You Relax!
Far-infrared rays have been used to help enhance the relaxation effects associated with alternative therapies, such as acupuncture12. How do they do this? Infrared rays activate your parasympathetic nervous system (your rest-and-digest system) while simultaneously turning off your sympathetic nervous system (your fight-or-flight system). This leads you to feel more relaxed and less stressed.
In turn, you may notice you get a better sleep when you add infrared sauna therapy to your regular regime, which may prove useful for those with insomnia or other sleep disorders.
Additionally, this activation of the parasympathetic nervous system leads to lowered cortisol throughout the body. This can prevent various chronic and life-threatening diseases from developing, which are linked to higher levels of cortisol. This was further demonstrated in one study where researchers showed how cortisol increases with heat but then falls significantly lower afterward13. Another study also showed a decrease in serum cortisol via blood tests after far infrared sauna use14.
Unfortunately, when any health practice goes global, misconceptions and myths tend to spread like wildfire. Infrared saunas and infrared sauna blankets are no exception. So, what myths can we quickly debunk right here and now?
While infrared saunas are often thought of as pricey and expensive, a traditional sauna tends to cost much more, making infrared saunas and infrared sauna blankets a more affordable option. It also can be cheaper in the long run when compared to keeping your gym or spa membership merely for infrared sauna usage.
Another quick myth we can hit out of the ballpark? Longer in an infrared sauna doesn’t mean you get more benefits. In fact, there are various dangers to exposing yourself to high heat for long durations. In other words, this isn’t ever a good idea. With that in mind, let’s check out the right way to use an infrared sauna so you can gain all the health benefits you desire.
Below, we offer a quick outline of general infrared sauna usage and guidelines.
Preparation
Make sure you’re properly hydrated before any sauna session, as well as consume adequate electrolytes. Examples of foods high in electrolytes include spinach, pickle juice, potatoes, bananas, and lentils.
You’ll also want to change into loose and comfortable clothing. Lastly, steer clear from alcohol or caffeine right before your session, as these can quickly lead to dehydration and associated adverse effects.
During
Bring water with you into the sauna! Or sip on a glass of water while wrapped in your infrared sauna blanket. On top of this, you may want to meditate or perform light exercises (such as stretching or yoga) to pass the time. Intend to spend about 20-60 minutes in the sauna or blanket. If you’re just starting out, begin with 10-15 minutes and gradually increase your duration from there.
After
Again, hydration is key! Furthermore, you’ll probably want to shower off to get rid of any sweat, so make sure you plan your time accordingly. You may even want to consider a cold shower following your sauna session for the ultimate relaxation and health benefits. Aim to use your infrared sauna for at least 3-4 sessions per week for optimal benefits.
PEMF (Pulsed Electromagnetic Field) therapy isn’t exactly new technology. Many decades ago, NASA sought out a way to prevent bone loss and muscle atrophy during space missions. NASA researchers quickly discovered that PEMF created biological responses in the bone and muscle tissue, which prevents bone and muscle aches and pains and other issues caused by decreased gravity.
In fact, PEMF has been found to enhance bone regeneration to such a degree that it’s also been used to help heal injured bones in racehorses. Clearly, there’s something to it. Eventually, PEMF was certified by the FDA for human treatments, including non-union fractures, depressions, and even certain types of cancers!
In the same way that we pick up on negative or positive vibes, our bodies also tune into differing frequencies. These frequencies both hinder and help our health in various ways. The PEMF mat offers various benefits for our bodies and our health. It’s thought to enhance well-being by improving sleep, enhancing relaxation, and aiding in muscular recovery. So, how does the PEMF mat compare to an infrared sauna blanket? What should you know?
PEMF (Pulsed Electromagnetic Field) utilizes EMFs (Electric Magnetic Fields) at an ELF (Extremely Low Frequency) and delivers these frequencies to the body safely and effectively, amplifying natural healing abilities. In fact, research indicates PEMF may help reduce pain, decrease stiffness, heal wounds, boost mood, reduce stress, improve circulation, improve immunity, decrease inflammation, and enhance overall health1.
A PEMF mat is praised for its relaxation benefits, and all you need to do to achieve this is lie on it. Many individuals use this time to meditate or practice deep breathing, furthering advantageous effects. But there’s more!
PEMF is also used by individuals undergoing chemotherapy and mold detoxification, as well as those striving to manage arthritis and its associated symptoms. Undeniably, it has many applications and countless health benefits.
So, how does PEMF compare to an infrared sauna blanket?
EMFs come with a lot of negative side effects, making PEMFs sound a bit scary. We’re already exposed to tons of EMFs each day via our electronic devices, and even low levels of exposure have been linked to depression, anxiety, nausea, headaches, cancer, and reduced libido
PEMF mats emit an EMF frequency that is helping, not hurting. Interestingly, many far infrared products function at higher and more harmful EMF range. One key difference between the PEMF mat and an infrared sauna blanket include the fact that PEMF is a lower and pulsing frequency, tuned to support healthy cell function and promote the healing abilities of the body. Infrared sauna blankets on the other hand rely heavily on absorbing light energy and converting it to kinetic energy readily available for cells to utilize. Since far infrared light sits outside the visible field for humans, we perceive that energy as heat when it increases cell activity.
HEALiX’s Revive PEMF & Infrared Mat offers a safer and superior option to other PEMF mats on the market due to its combination of zero EMF far infrared and fully adjustable PEMF. However, the infrared sauna blanket is a better option if you seek maximal detoxification via heavy perspiration. In fact, HEALiX offers a Zero EMF Far Infrared Sauna Blanket due to its built-in EMF blocking technology, making it one of the best options consumers can find.
Infrared saunas are further associated with ample health benefits, such as:
● Improved sleep
● Enhanced detoxification
● Improved wound healing
● Reduced joint pain
● Accelerated muscle recovery
● Boosted immunity
● Enhanced relaxation
● Reduced blood pressure
● And more!4
Some of the original purposes of PEMF had it designed to replicate the naturally occurring frequency of planet earth. The Earth has a fundamental magnetic field resonance frequency, referred to as the Schumann Frequency, which typically oscillates at 7.83Hz. Our bodies have evolved to operate optimally in this type of magnetic field, making the Schumann Frequency a vital component for our overall well-being. By providing ourselves with more of the same frequency found in nature, PEMF serves as a complementary addition to the magnetic field that we are naturally exposed to.
Meanwhile, infrared therapy operates on a slightly different frequency or “wavelength,” typically between between 100 to 1000 nm5,6.
The truth is that these two healing modalities complement one another. In fact, many individuals use both to effectively enhance their well-being and health.
The best way to combine these two therapeutic techniques is by using a PEMF mat for 30 minutes, which improves cellular respiratory processes. In turn, this may enhance the benefits of an infrared sauna blanket session performed immediately afterward. This is why many brands and companies offer PEMF and FIR as a combined therapy.
If you’re looking for a PEMF mat to compliment your HEALiX infrared sauna blanket, ensure you purchase one made with professional-grade material, that it has a money-back guarantee, and that it's coming from a reputable company (Checking out reviews goes a long way!). A great option is the HEALiX Revive PEMF & Infrared Mat, which includes the best of both worlds!
Lastly, here are a few tips for your combined PEMF mat and infrared sauna blanket sessions:
● Stay properly hydrated before and afterward
● Wear loose and comfortable clothing
● Take time to meditate during your sessions (or perform a relaxing activity, such as deep breathing or reading)
● Set the PEMF mat timer accordingly, so you don’t have to worry about time
● Keep your infrared sauna blanket session to 45 minutes or less
● Don’t consume alcohol before or immediately after your sessions
When we imagine the colder months, our minds might present an image of cozy nights spent snuggling up under knit blankets by the fire. And as lovely as this sounds, it’s not the whole picture.
With shorter and darker days, many individuals experience increased feelings of sadness called Seasonal Affective Disorder (SAD). Commonly referred to as the “winter blues,” SAD is a depressive disorder that occurs in the fall and winter months1.
Yet, you don’t simply have to endure this mood change year in and year out. In fact, using an infrared sauna blanket can help alleviate the symptoms associated with SAD. But before we dive into Seasonal Affective Disorder self-care tactics, let’s take a closer look at why this mood disorder happens in the first place.
SAD happens due to the changes in sunlight from season to season. Individuals with SAD struggle to balance the neurotransmitter called serotonin.
This happens due to increased SERT, a protein involved with serotonin transportation2. In contrast, increased sunlight exposure in the warmer months leads to decreased SERT and higher serotonin levels. A lack of vitamin D during the winter months is also thought to play a role in reduced serotonin production3.
On top of this, individuals with SAD overproduce melatonin4. Melatonin is produced by the body in response to darkness, and it helps us feel sleepy come bedtime. Yet, excess melatonin can lead to feelings of fatigue and exhaustion, which is experienced by many people with SAD.
In fact, many individuals with SAD experience irritability, a lack of energy, difficulty concentrating, weight gain, and persistent feelings of sadness. However, there are things you can do to alleviate this and feel better, including using an infrared sauna blanket (more on this below!).
Seasonal Affective Disorder self-care isn’t restricted to the winter months. Ideally, you want to have a toolkit of self-care tactics you can turn to regularly when you need them. Below, we explore self-care strategies for reducing the symptoms of SAD.
Meditation and Mental Health
Research indicates that enhancing one’s mindfulness can lead to improved mental health and reduced symptoms of depression5. All in all, meditation offers the perfect way to improve mindfulness, practice emotional regulation, and increase your mood.
With this self-care practice, you can perform it almost anywhere and anytime. Simply find a quiet and comfortable spot and close your eyes. You may want to set a timer to ensure you don’t lose track of time. If you’re new to meditation, start with two to five minutes.
While there are many meditation options, including guided meditations online or via phone apps, you can also simply practice focusing on your breath. After closing your eyes, take a deep inhale and count to four. Make sure you’re breathing through your nose and filling up your chest and belly (This ensures you’re taking a full and deep breath). Once you’ve taken in as much air as you can over those four seconds, pause for another four seconds. Then, exhale to a count of four through your mouth. Continue to repeat this process until your time is up.
Interestingly, you can enhance the benefits of meditation even further, especially in relation to alleviating SAD symptoms, by using an infrared sauna blanket at the same time. This combination provides the perfect pairing for improving your mood, activating your parasympathetic nervous system and feeling better. In the next section, we take a closer look at using infrared sauna blankets.
Infrared Sauna Blanket Sessions
An infrared sauna blanket session is technically a form of light therapy, although the body perceives this non-visible light as heat. Research has shown the advantages of using light therapy, such as an infrared sauna blanket, for reducing depressive symptoms6.
In many ways, light therapy mimics the benefits of natural sunlight and can help enhance serotonin production. The heat provided by these infrared rays may further have various impacts on neurotransmitter production, including serotonin, endorphins, dopamine, and oxytocin7—all of which help us feel good!
Taking this Seasonal Affective Disorder self-care tactic a step further, an infrared sauna blanket provides a relaxing and comfortable setting to perform a meditation session. As previously mentioned, combining these two strategies can help you double down on your effort to alleviate SAD symptoms, activate your parasympathetic healing abilities, and feel better.
Talking With a Professional
There is no shame in asking for help. In fact, it’s encouraged.
A mental health professional can work with you to determine strategies to combat negative thoughts and help you feel in control of your life. For example, Cognitive Behavioral Therapy (CBT) involves challenging and breaking down those negative thoughts and helping you find new ways to approach and think about life events.
While Seasonal Affective Disorder (SAD) isn’t an easy battle by any means, consistency with the above self-care strategies can help you pave your way toward a better life. That way, you can feel good all year round as opposed to only during the warmer and sunnier months.
Whether it’s your first infrared sauna session or it’s been a while, safety should always be your top priority. While an infrared sauna comes with many health benefits, sweating very heavily makes becoming dehydrated easier if you don’t actively prepare.
In this article, we’re going to go over our top preparation tips for your next infrared sauna session, as well as offer ways to help you relax—so you can truly reap all of the benefits. After all, an infrared sauna session should help you feel relaxed and rejuvenated. So, what can you do to achieve that? Let’s take a look!
First up, let’s define what an infrared sauna session involves exactly. An infrared sauna uses light to create heat. This means it actually heats your body directly, whereas a traditional sauna heats the air first, then your body.
Infrared sauna therapy may involve the use of an actual sauna space or a sauna blanket. An infrared sauna blanket is a device that wraps around your body and doesn’t utilize as much permanent space as an actual sauna structure. This is a more affordable option and offers individuals with less space an opportunity to experience the benefits of infrared sauna therapy within the comfort of their home.
Many individuals participate in infrared sauna sessions, whether they use a blanket or a regular sauna, for its health benefits. These include:
● Increased relaxation1
● Improved sports performance2
● Decreased pain and joint stiffness3
● Enhanced energy levels4
● Decreased blood pressure
● Improved skin appearance
On top of these health benefits, an infrared sauna can provide that much-needed alone time, allowing you to reset. Below, we go over what you should know before you dive headfirst into your first infrared sauna session.
Infrared sauna sessions help activate your parasympathetic nervous system, also known as your rest and digest system5. In other words, this type of self-care can help you de-stress and fully relax from the chaos in your day-to-day. The parasympathetic nervous system shuts off the stress response (and cortisol), promoting healing and balance throughout your body and mind.
However, if you’re feeling dizzy or thirsty throughout your session, this can definitely throw a wrench in your attempt to relax. So, how can you make your infrared sauna session as relaxing as possible? Here are a few tips.
1. Drink Water Before, During, and After Your Session
Staying properly hydrated means consuming adequate water before, during, and after each infrared sauna session. Consider bringing a water bottle with you into your sauna session so that if you do happen to get thirsty, you have it ready to go (and it won’t interrupt your session!).
2. Don’t Forget About Electrolytes
Common electrolyte imbalances associated with dehydration include sodium, potassium, and chloride dysfunctions6. Ensuring you stay hydrated isn’t all about water! Thus, it might be worthwhile to evaluate your diet, and make sure you are consuming foods high in electrolytes. Our number one, all natural, recommendation is coconut water!
3. Try Meditating Before or During Your Infrared Sauna Session
Priming your body and mind for relaxation takes a little bit of work. If you want to truly obtain the benefits of your infrared sauna session, it might be worthwhile to practice meditation or deep breathing beforehand or during! There are various phone apps you can use for guided or timed meditations and deep breathing techniques, give them a try and you won’t regret it.
4. Wear Loose Clothing (Or None At All!)
If you decide to wear clothing, opt for loose, cotton clothing, which won’t cause skin irritation. Alternatively, you may want to forego clothes altogether and wear a towel or swimsuit. Do whatever makes you comfortable here. The key is to avoid heavy clothes that will cause you to feel overheated.
5. Avoid Alcohol Before Your Session
Alcohol dehydrates the body. Thus, it’s best to steer clear of it before your session and for a little bit afterward. Alcohol could lead to dizziness, nausea, and other undesirable side effects, especially when combined with sauna therapy.
6. Pay Attention to the Length of Your Session
If you’re new to infrared sauna sessions, opt for no more than 30 minutes for your first time. Overdoing it in any one sauna session can lead to an unfair negative perspective on a healthy habit you should indulge in! If you’re new, it’s best to increase your time across the span of a few sessions.
7. Shower Before and After
To avoid skin irritation during your infrared sauna session, take a shower beforehand. This will remove any oils or lotions that could cause rashes when combined with high heat, which could also pose a distraction as you try to relax. Additionally, don’t forget a cool shower afterward. This combination induces a deep, deep state of relaxation by trigger neurotransmitters which support a euphoric feeling.
Maybe you have a stellar infrared sauna routine already (if not, you can still develop one!), and maybe you’ve recently started meditating (and if you haven’t, here’s your sign!). After all, studies have proven both of these self-care tactics to be highly beneficial for the health and well-being of your body and mind.
So, here’s a twist: Why not use your infrared sauna sessions for meditating?
The truth is we rarely tap into the unconscious mind—unless we’re asleep and dreaming! Yet, meditation and the unconscious mind go hand-in-hand. In fact, studies show that those who meditate are actually more aware of their unconscious mind1. This means that individuals who meditate are more mindful, less impulsive, and find regulating their emotions that much easier.
Inevitably, there’s something to it. And if you meditate but don’t have an infrared sauna routine, you can still hop on that train. It’s never too late or too early to start improving your life with wellness strategies—like infrared therapy and meditation. In this article, we offer up some key tips for meditation to help you tap into your unconscious and ultimately, optimize your life. So, keep reading!
Meditation is a useful tool to eliminate excessive noise and distractions in our daily life. With technology, we are constantly stimulated and constantly reacting. However, meditation teaches us to become more mindful and aware—and even more proactive!
In fact, like infrared sauna therapy, meditation helps with stress relief2 (something many of us need a little bit more of in our lives). Studies even show how meditation reduces inflammation caused by stress3. Taking all of this a step further, it’s been found that meditation actually reduces the stress hormone, cortisol, which may help decrease one’s risk of developing stress-related diseases, such as migraines, ulcers, heart disease, and more4.
Combined, infrared therapy and meditation offer the perfect strategy to activate the parasympathetic nervous system and relax the body and mind. The parasympathetic nervous system works to reduce cortisol production and help promote healing of the body, ensuring balance and good health and well-being.
It’s further suggested that meditation and infrared sauna sessions can reduce one’s risk of depression5,6, potentially indicating that sauna sessions with meditation can greatly enhance one’s overall mental well-being and quality of life.
Additionally, infrared sauna sessions have been shown to increase the sensitivity of receptors in the brain that respond to serotonin, dopamine, and norepinephrine7,8. In other words, infrared sauna sessions boost those feel-good chemicals while meditation inhibits stress and adverse related brain chemicals. Simply put, combining all of the above can make you a happier (and more relaxed!) person. So, how can you enhance these effects? We’ve got a few tips!
When you first start, meditation is tough, especially if you’ve never done it before. Like most things, practice is key. So, while that first session, despite it being maybe five minutes, might feel agonizingly long, stick with it. The benefits of meditation compound significantly with time.
Now, with that in mind, here are our top five meditating tips:
1. Try Different Types of Meditation
Here’s the thing: Like physical exercise, there are many different types of meditation. And part of getting into a habit of meditation is finding one type that works for you.
For instance, there’s the basic form of mindfulness meditation. This is where you set a timer and bring your attention to focus on your breathing. If a thought comes, you simply observe it and let it pass, always bringing your attention back to your inhales and exhales.
Mantra meditation is another form of basic meditation, where you chant a phrase or word that resonates with you as you meditate. There’s also progressive relaxation meditation, where you systematically tense up each part of the body and then fully relax each body part.
So, don’t be shy about trying different forms of meditation if you find the first one doesn’t quite hit the mark for you.
2. Start With 1-5 Minutes
While many meditation gurus tend to meditate for 20, 30, 60 minutes, or more, as a beginner, you should ease into it. This usually means meditating for a minute or two to start, then gradually increasing your time once you get used to it or the practice becomes easier.
For meditation in an infrared sauna, it’s probably best to cap your meditation sessions between 20-60 minutes, so you don’t overdo it when it comes to heat exposure. And again, 20 or more minutes is reserved for experts in both realms. There’s no shame in only using 5 minutes of your sauna session dedicated to meditation. You never want to get into a situation where you become dehydrated throughout your infrared sauna session. Thus, you will definitely want to hydrate before and after (even more than you usually would if you decide to meditate during your infrared therapy).
3. Avoid Self-Judgment!
During your meditation and infrared sauna session, avoid beating yourself up if thoughts come to you and even if you get lost in them for a second or two. When a thought pops into your mind (as it likely will!), try to recognize when this happens and simply observe it, then send it on its way. Try to avoid indulging in the thought. But if you do, don’t judge yourself. Again, it’s all about simply redirecting your focus toward your meditation session.
4. Meditate At The Same Time Each Day To Form A Habit
As previously mentioned, the benefits of meditation compound over time. Performing your meditation and infrared sauna session at the same time each day can help you create a new habit where this merely becomes a part of your daily or weekly routine.
5. Ensure You Won’t Be Interrupted
If you have young kids, try to find a time where you won’t be interrupted (maybe after bedtime or before the kids are up). Meditation requires the ultimate focus, and distractions truly take away from the benefit that this incredible practice has to offer.
6. Add Sound
Adding meditation music in the background may further help enhance your focus and your meditation practice. There are many online playlists to choose from, along with various guided meditation tracks, helping you tap into your unconscious mind while reaping the benefits of heat therapy!
Feeling stressed out? Anxious? You aren’t alone.
Stress has quickly become a global epidemic—impacting physical and mental health across the globe. From the news and social media to the modern work-hard-play-hard lifestyle, there are numerous reasons why you might feel more stressed or anxious than usual these days.
However, heat therapy offers a natural remedy for stress, helping you soothe your body and mind without really having to do too much at all.
So, if the idea of taking on more to calm your stress and anxiety freaks you out, keep reading. We’re going to outline exactly how you can relax with an ultra-easy and natural remedy for your anxiety and stress.
The funny thing about stress is that it is both good and bad for you. Small amounts of “good” stress help the body adapt and become more resilient.
Excessive amounts of stress, on the other hand, can have serious negative health consequences1. Chronic stress can increase your risk of developing chronic and life-threatening diseases, such as diabetes, heart disease, autoimmune conditions, anxiety disorders, depression, and more.
So, how can you identify whether or not you’re experiencing too much stress? Here are a few symptoms to watch out for:
If any of these symptoms sound familiar, keep reading! Below, we explore a natural remedy for stress to help you relax and thwart any health issues or repercussions.
Reducing anxiety and stress all comes down to calming the sympathetic nervous system (your fight-or-flight system) and activating your parasympathetic nervous system (your rest-and-digest system).
Here’s the thing: The sympathetic nervous system contains an innate survival mechanism that turns on when your brain perceives a threat. And this used to be a really good thing!
For instance, our ancestors needed this mechanism to run away or fight a bear or tiger. They would see the threat. Their sympathetic nervous system would activate, pumping adrenaline throughout their body and giving them the strength, energy, and stamina to flee or fight (or so they would hope).
This stress mechanism would only last as long as the threat itself. Yet, today, we don’t exactly encounter the same threats that our ancestors once did, but this mechanism still exists.
When we begin to worry about what someone thought of us or feel overwhelmed by work and life, our stress skyrockets. If we continue to cycle through these thoughts or pile on more, the stress doesn’t go away. This can lead to chronic stress and anxiety disorders.
However, heat therapy, such as infrared saunas and sauna blankets, can help soothe the sympathetic nervous system and activate the calming parasympathetic nervous system instead.
As a natural remedy for stress and anxiety, infrared saunas and sauna blankets can help you fully relax. In fact, various studies show how infrared saunas decrease stress and promote relaxation10. And it does this in a few ways, including by:
1. Releasing Muscle Tension
Heat relaxes your muscles11. In many ways, heat therapy works similarly to progressive relaxation techniques as a natural remedy for anxiety and stress.
In progressive relaxation techniques, an individual must actively contract and relax their muscles. Yet, with heat therapy, the heat does all the work for you, releasing tension and reducing pain.
2. Improving Sleep
A bad sleep can increase your stress levels. Meanwhile, stress can lead to a bad sleep. This means that you might end up in a vicious cycle where you become more and more stressed while continually struggling to obtain a good night’s rest.
However, research shows that heat therapy can help improve sleep by decreasing stress and promoting relaxation12. As a result, you can finally break this cycle!
3. Increasing Mood
Heat therapy, including infrared sauna sessions, can enhance your mood and even reduce your risk of depression or other mental health disorders13. Improved blood flow to various organs helps in this regard. For instance, increased circulation to the gut boosts serotonin production, which can contribute to an improved mood14. In turn, you feel more relaxed and less stressed or anxious.
When using an infrared sauna or an infrared sauna blanket, there are a few things you should keep in mind, including:
Infrared sauna blankets may not be the sexiest wellness tool on the market, but with impressive benefits, many of which are backed by clinical research, they’re an effective way to boost your physical and emotional well-being.
Here, we’ll uncover the top benefits of infrared sauna blankets, and show you why they shouldn’t be dismissed as another gimmick on the market. First, let’s delve into how infrared heat works.
]]>1. Ong, Jason, and David Sholtes. “A mindfulness-based approach to the treatment of insomnia.” Journal of clinical psychology vol. 66,11 (2010): 1175-84. doi:10.1002/jclp.20736
2. Nagamatsu, Lindsay S, and Sabrina D Ford. “Can meditation improve attention in older adults? Study protocol for a 4-week proof-of-concept intervention.” Pilot and feasibility studies vol. 5 22. 11 Feb. 2019, doi:10.1186/s40814-019-0413-x
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