What are Heat Shock Proteins? Health Benefits & More

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


Woman Sweating to Increase Heat Shock Protein Production


What are Heat Shock Proteins?


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


What HSPs Are

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

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


Man Sweating at Gym for Heat Shock Protein Production


What HSPs Do

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

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


Heat Shock Protein Benefits


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

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


Friends Using Infrared Sauna for HSP Heat Therapy


Types of Heat Therapy for HSP Production


Infrared Sauna Use

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



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


Layering Up

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


Hot Baths

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


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

13 Ideas to Give a Fun & Healthy Father’s Day to Your Dad

This Father’s Day, treat your dad to something that will leave him feeling great! Whether it’s healthy Father’s Day gifts that your dad can use and enjoy every day or a day filled with healthy activities, nothing really quite beats the gift of wellness. From outdoor activities like golfing to giving the gift of an infrared sauna, there are plenty of things you can do to make a memorable Father’s Day for him.


Dad Using Infrared Sauna from Father’s Day Gift


Healthy Father’s Day Gifts


Infrared Sauna

Giving the gift of an infrared sauna is giving the gift of ultimate health and wellness – and all to enjoy at home! Your dad has gone through a lot to raise a family, which means there is probably a bit of parental stress he has gone through over the years. Luckily, stress relief is one of the many health benefits of using a sauna. Show your thanks to all the hard work your dad has put in with this ultimate Father’s Day gift.



Whether your dad is tech-savvy or not, a smartwatch is a great gift to give for Father’s Day. From keeping track of text messages and calendar updates to fitness tracking and heart rate monitoring, smartwatches offer a number of benefits to improve your dad’s day. There are many styles to choose from as well! This gift option is perfect for dads who value both health and style.



Everyone uses eyewear to some degree. Sunglasses, computer glasses, eyeglasses, and readers are common parts of someone’s eyewear collection, so why not help dad add another pair to his collection? Glasses can be a personal style choice, so if you aren’t sure exactly what your dad wants, you can always give a gift card to a place like Warby Parker so he can go in and find the perfect fit and style for him.


Dad Cooking with New Father’s Day Cooking Tools


Cooking Tools

There’s a stereotype of dads loving to grill, but many love spending time in the kitchen as well. There are a bunch of cool kitchen gadgets out there today. Pressure cookers, high-tech blenders, and air fryers are all popular items right now for the dad who already has all the basics. If you’re looking to get him something he’ll use every day, look into getting him a new knife set, cutting board, or pots and pans to take his kitchen to the next level.


Food Delivery Service

Is your dad not so much into cooking himself? Make it a bit easier with a food delivery service subscription. You can order boxes that send fully-prepared meals or just the ingredients to make a recipe at home. This can also be a great option for dads who do like to cook, but are looking for new recipes and ideas to try! In addition to meals, you can also send your dad snack box subscriptions – from international snacks to healthy snacks.


Bathroom Accessories

This one might seem a little off the beaten path for gift-giving, but bathroom accessories can be great for your dad – and they might be things he hasn’t thought to get for himself yet. While bathroom gifts might get a good laugh, they can really be a game-changer for adding comfort to a bathroom. The Squatty Potty has great reviews, and easily installed bidets have been a hit product recently. Don’t knock it until you try it!


Shaving Kit

Want something a little more sophisticated for your dad’s bathroom? A fancy shaving kit can be the perfect addition to his countertop. There are plenty of razor styles available depending on your dad’s preferences, whether he likes a more modern razor or one with a traditional touch. And don’t forget to add the accessories. An exfoliator, shave butter, and post-shave cream can help give your dad the smoothest and most luxurious shave of his life.


Father Listening to Audiobook Subscription Father’s Day Gift


Audiobook Subscription

Is your dad a fan of books, but doesn’t have the time to read? Or is he someone who is into podcasts and wants to become a bookworm? An audiobook subscription might be the answer for him. This Father’s Day, gift him a subscription to an audiobook service so he can explore the world of listening to their favorite and new books. Listening to audiobooks is perfect for sharpening minds, using during 


Noise-Canceling Headphones

Whether Dad is listening to his new audiobook subscription or training for a half-marathon, he needs light-weight, noise-canceling headphones to improve the experience! Look for a pair that is sweat-resistant, comfortable, wireless, and has great sound quality. Though gifts are always great as surprises, asking your dad if he likes a certain style (over-ear, earbuds, etc.) can help ensure he has the perfect fit.


Masterclass Membership

Give your dad access to a library of more than 80 online lessons taught by industry experts, including science courses from Neil deGrasse Tyson, cooking classes from Wolfgang Puck, and basketball basics from Steph Curry. Each Masterclass lesson lasts about 10 minutes and there are typically 20 lessons per class, so he’ll have time to take courses across a wide range of topics during his yearlong membership. 


Family Fishing Together on Father’s Day


Healthy Father’s Day Activities


Explore Outdoors

Nothing quite beats some fresh air. Spend some quality time outdoors with your dad this Father’s Day and enjoy the summer weather. The best part about this activity is that there are so many ways to enjoy it. Want to take it slow? Go on a nice stroll or leisurely bike ride. Into sports? Take your dad golfing or to the tennis courts. Looking for a bit of adventure? Try kayaking or exploring a new hiking trail. The possibilities are endless! 


Take a Class

One great way to keep the mind sharp is by taking classes. Sign up for a class or workshop with your dad and find a unique way to bond this Father’s Day. Who knows, maybe it’ll start a new shared hobby. Whether your dad is interested in learning more about glassblowing or wants to hone his cooking skills, there is a wide range of classes to choose from depending on what your dad’s interests are.


Have Family Time

At the end of the day, the most meaningful gift you can give your dad on Father’s Day is family time. Gifts and activities are always a great addition to family time as an extra celebration of your father, but time together is the most important gift. Family time doesn’t have to be in person, either. Give your dad a call on the phone or on video to simply catch up and say thank you for all the years he spent raising a family. It means the world and is priceless.


This Father’s Day, really step up your gift-giving! These Father’s Day gift ideas are sure to impress your dad and really show him how much you appreciate all he has done for you. And by helping your dad improve his health, you’re also giving him the gift of a long and happy life.

Joint Pain Causes & Treatment for Joint Pain Relief

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


Person with Joint Pain Holding Knee


What Causes Joint Pain?


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

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

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


Friends Enjoying Sauna for Joint Pain Relief


Using an Infrared Sauna for Joint Pain Relief


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

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

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


Doctor Addressing Joint Pain with Patient


Additional Joint Pain Treatment Options



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

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


Topical Agents

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



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


Patient in Physical Therapy for Joint Pain Treatment


Physical Therapy

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

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


Home Care

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

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

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



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


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

Spring Exercise Tips & Outdoor Workouts to Enjoy this Season

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


Couple Doing Outdoor Workouts Together in Spring


Tips for Outdoor Workouts


Have a Warmup Session

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


Dress Appropriately

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


Wear Sun Protection

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


Stay Hydrated

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


Recover with an Infrared Sauna

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


Couple Riding Bikes and Exercising Outdoors


9 Ways to Workout in Nature



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

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



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



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


Friends Kayaking in Spring to Workout in Nature



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



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


Rock Climbing

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


Friends Playing Tennis in Spring for Outdoor Workouts



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



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



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


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

The Side Effects of Stress and 15 Stress Management Techniques

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


What Causes Stress?


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

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

Common Causes of Stress

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


Symptoms of Stress

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


The Side Effects of Stress

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

Stress Management Techniques



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



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


Sauna Use

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



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



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

Digital Breaks

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



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


Creative Outlets

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


Breathing Techniques

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



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

How to Prevent Stress


Cut out Stressors

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


Time Management

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



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


Social Support

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


Time for Yourself

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


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

Reasons to Invest in Your Health This Year

You may have heard it before: Your health is an investment, not an expense. This statement couldn’t be truer, but it can be easy to brush off investing in your health due to the cost. After a year where health has been so emphasized, this is the perfect time to really put a focus on your health and put it at the top of your priority list.

Here’s something else you may have heard: Health is wealth. Your wellbeing is priceless, but being healthy can make you wealthy in a number of ways. That wealth can be found in money saved on medical bills, or more importantly, it can be found in the additional time you get with your loved ones.

Taking charge of your health will bring you a happier and longer life. Read on to see the benefits of making your health a priority and some tips on how to invest in your health, from eating fresh ingredients to using healthy technology.

Benefits of Investing in Health


An Overall Improvement in Life

Your health needs to become a priority right now in your life, don’t wait. Each and every choice you make has a distinct impact on your future, and the sooner you start investing, the sooner you can reap the rewards of living a healthy life. There are many daily healthy habits that you can start adapting to right now. These changes and investments aren’t just a fad, they’re the smart things to do to live a happier and longer life.


Prevention is Better Than Cure

If you invest in your health today, you are fighting and preventing future diseases. We are lucky to have advanced healthcare to treat a number of illnesses, but treatment can, unfortunately, be very costly – both monetarily and physically. Investing in your health now can help prevent these illnesses in the future. This means your future self doesn’t have to worry about incurring those costs, which will more than likely be more than the cost of simply investing in your health now.


More Time with Loved Ones

How can you be there for your spouse, children, and family if you are sick or gone? The answer is you can’t. So, let this be the goal that drives you to take action. Start daily healthy habits now to keep you around longer. Go to the dentist regularly, do self-breast exams, get up and hit the gym, and start a new healthy grocery list. “What you do today determines your tomorrow.”

Ways to Invest in Your Health


Install an Infrared Sauna

Investing in an infrared sauna for your home might be one of the best (and most luxurious) health investments you can make. Installing an infrared sauna gives you access to maximum health benefits right in your home. Detoxification, pain relief, stress reduction, and weight loss are just a few of the benefits you can gain from consistently using a sauna for 20 minutes a day. Depending on your needs, you can request a quote today to start investing in your health this year.


Join a Fitness Program

Fitness memberships can really run the gamut. You can shell out $10 each month for a basics-only workout or up to almost $200 for a luxurious program. Whether you join a gym or take part in an online training program, the average monthly fee tends to be closer to $50 or $60, which, as long as you use it, is worth it. Working out regularly is linked to a lower risk for high cholesterol, cardiovascular disease, type 2 diabetes, and many other chronic diseases.


Buy Healthy Ingredients

Sure, there’re inexpensive fruits and veggies that are good for you (think: brown rice and bananas), but it does tend to cost a little more to eat healthy food – about $45 more a month on average. Not sure it’s worth it to fill your cart with whole grains, fresh produce, and high-quality proteins? It is. Just like regularly working out, eating a healthy diet rich in produce can decrease your risk for heart disease, obesity, type 2 diabetes, and even some cancers.

Have Health Insurance

Employer-sponsored plans, which more than half of Americans have, cost an average of about $138 a month. Individual plans, which are for people who buy insurance on their own, are costlier and average around $456. Health insurance isn’t cheap, but it’s still a smart health investment. People with health insurance are more likely to get preventive care, which can help catch health issues before they become major – and majorly expensive to treat.


Go to Your Annual Exams

With insurance, a typical doctor’s visit can cost somewhere between $25 and $250. Without health insurance, the average doctor appointment costs between $300-$600. These numbers can quickly rise if you need additional testing or prescriptions. By going to your annual exams for preventative care, you can keep an eye on your health regularly and monitor issues before they grow and start to cost the higher visit fees for those larger treatments and procedures.


See a Therapist

Does everyone need to do this? No. But if you have chronic stress or anxiety, talking to someone might be a good idea. It isn’t necessarily cheap, though. An hour with a therapist can sometimes cost $100 or more per hour, according to the Anxiety and Depression Association of America. But it can help ease your mind, which in turn, can improve your overall health. Feeling stressed out all the time is linked to weight gain, menstrual cycle issues, and even heart attacks!

Take a Vacation

Taking a vacation might night be in the cards right now, but it’s definitely worth saving up for a trip once travel is on your itinerary. A trip might not seem like investing in your health at first glance, but it certainly can be! Sometimes a break from reality is what we need to realign ourselves. Whether you take a weekend road trip that costs you $150 or you splurge on a 2-week escape to go island hopping, vacationing can be great for your mental health.


Improve Your Sleep

Insufficient sleep has been linked to chronic conditions, such as obesity, type 2 diabetes, and cardiovascular disease. Of course, sleep is free and doesn’t necessarily require a monetary investment. However, you can still invest your time to ensure you have an adequate amount of sleep. Or invest in natural sleep aids such as aromatherapy, an infrared sauna, and good-quality sheets to help you have a restful night.


Your Health is Priceless


The thing about being healthy is that it isn’t always the cheapest option, but it is always the best option. Choosing to cook a nutritious dinner for yourself will usually cost more than a drive-through meal. And in the short term, not going to doctor’s appointments may save you some money on your copays. But at the end of the day, investing your time and money into your health can end up saving you a lot in the future. Preventative care can help save you money on future treatments and improving your overall health will save you time to do the things you love with the people you love.

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

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

What is Detoxification?


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

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

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


The Benefits of Detoxing


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

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

Are Cleanses Good for You?


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

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

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

Best Ways to Detox at Home


Use an Infrared Sauna

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


Move and Exercise

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


Get Plenty of Sleep

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

Stay Hydrated

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


Eat Whole Foods

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


Reduce Alcohol Intake

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


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

13 Ways to Upgrade Your Daily Routine for Better Health

Many people made New Year’s Resolutions for better health, and the most effective way to achieve those goals is by having a healthy daily routine. Your daily routine consists of all of your habits, and forming healthy habits is key to all good daily routines. These actions structure your day and make the difference between operating at peak efficiency and struggling to make it through a poorly-planned day. From infrared sauna use to stretching every morning, find ways to upgrade your daily routine below!

How to Make a Daily Routine for Yourself


The key to good daily routines is forming good habits and putting the effort into adopting healthy habits that you can easily incorporate into your routine. A habit is something that is done regularly or repeatedly, and creating regularly healthy habits is essential for your wellbeing. The structure of your daily routine and the habits you chose to follow can have a major effect on your physical, mental, and emotional health. Healthy habits that are done on a regular and consistent basis can be the difference between operating at peak efficiency or struggling to reach your health goals.


Example of a Healthy Daily Routine


Wake Up and Stretch

Stretching in the morning improves your energy levels, improves your circulation, relieves any tension or pain from sleeping the night before, encourages good lymphatic function, and prepares your body for the day ahead. If you have an infrared sauna, a quick hot yoga session will really invigorate your day.


Start your Day with a Glass of Lemon Water

Make your first sip of the day be refreshing lemon water. Simply add the juice of half a lemon to your glass and drink it to enjoy a refreshing start to the day. Lemon juice reduces your body’s acidity levels, which in turn protects you against inflammatory diseases such as fungal infections and osteoporosis.


Eat a Good Breakfast

Fuel yourself with a healthy mix of protein, slow-release carbohydrates, vitamins, and minerals. Sensible options include yogurt with nuts and berries, a vegetable omelette, and low-sugar granola bars with a piece of fruit. If eating a full meal in the morning isn’t your thing, try packing in nutrients through healthy smoothies.


Stay Hydrated

Did you know that becoming even slightly dehydrated can lead to lowered mood and decreased concentration? Keep water or other low-sugar drinks on hand to sip throughout the day. If you need to, set an alarm every hour to drink water until it becomes a natural part of your healthy daily routine.

Have a Healthy Lunch

Even the busiest of us can grab a healthy lunch. You just need to think ahead! Avoid too much fat at lunch time, as it promotes afternoon lethargy, which isn’t going to help you get through a busy day. Opt for fresh and whole foods that will power you through the afternoon until it’s time for dinner.


Get Moving in the Afternoon

Most of us have a mid-afternoon “slump” somewhere between 2pm and 4pm, but you can keep yourself going through the day by choosing a healthy lunch and taking some moderate exercise in the afternoon. This doesn’t have to be strenuous. Just a 10-minute walk and a few stretches at your desk can work wonders.


Sit Down for Dinner

Life can get hectic, and it can be easy to grab a quick dinner at the end of the day. Make an effort to slow down in your healthy daily routine and actually sit to enjoy your meal. Whether it’s a homemade dinner or a to-go meal you ordered, sitting down for dinner allows your body to start to wind down from the day.


Pick Up Your Home

Whether you are aware or not, the physical space we live in has a large effect on how we behave. A messy home can all have a negative impact on our mental state and our health. This doesn’t have to be a deep clean, but picking up your home from your daily activities can cut down on frustration and give you a fresh start the next day.


Avoid Screens for the Last Hour Before Bed

Turn off your phone and computer at least an hour before bed to help calm your mind and prepare yourself for sleep. The blue light from phone, computer, and TV screens can keep your brain in a more active state, so find a pre-bed activity that cuts down on screen time to help you wind down and improve your sleep.

Take Time to Relax

Find a healthy activity that relaxes you every day. This could be reading, spending time with a pet, or meditating. For ultimate relaxation in your healthy daily routine, invest in an infrared sauna. With a plethora of health benefits packed into a 20-minute session, sauna use is one of the easiest and most effective ways to incorporate health into your daily life.


Journal About Your Day

Journaling has become a popular part of many peoples’ healthy daily routine, and for good reason. It helps you collect your thoughts at the end of every day, which is great for mental stimulation. It can also be helpful for planning out your next day so you can go to sleep ready to take on the next morning when you wake up.


Take Vitamin C Before Going to Sleep

Take half a teaspoon of buffered vitamin C powder in a glass of water before turning in for the night. This is a quick, effective means of reducing the acidity in your body. It will also ensure that you go to bed well-hydrated, which will help you wake up with a clear head and ready to take on the next day.


Go to Sleep at a Reasonable Hour

It sounds obvious, but if you want to feel your best then you must get enough sleep. Most experts recommend that we get between 7 to 9 hours of sleep per night. Some of us can get by on six hours of sleep, but be honest with yourself – if you feel better having had more sleep, bear it in mind when setting your alarm clock.


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

What is Sound Therapy? The Healing Properties of Sound

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

What is Sound Therapy?


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

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


Sound Therapy Benefits


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

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

Types of Sound Therapy


Brainwave Entrainment

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


Guided Meditation

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


Neurologic Music Therapy

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


Tuning Fork Therapy

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


Vibrational Resonance Therapy

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

Using Sound Therapy in a Sauna


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

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

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

Natural Winter Cold Remedies & Prevention Tips

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

Winter Cold Symptoms & Causes

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

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

Natural Cold Remedies


Use an Infrared Sauna

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


Take Vitamin C

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


Steam in a Shower

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


Rub on Menthol

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


Mix in Honey

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

Make Chicken Soup

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


Gargle Salt Water

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


Drink Echinacea

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


Cook with Garlic

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


Boil Some Ginger

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

Cold Prevention Tips


Avoid Crowds

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


Be Active

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


Eat a Healthy Diet

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


Get Adequate Sleep and Rest

Getting plenty of rest, relaxation and sleep (around 8 hours) is critical to your health. Your body is going through a lot, and a tired body means a weakened immune system, leaving you more susceptible to illness.


Reduce Stress

As noted above, a rested body helps your immune system work better. A healthy immune system can help shorten your sick period. Reducing stress will make it easier for your body to function properly and fight illness if need be.

Stay Hydrated

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


Take Supplements and Vitamins

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


Wash Your Hands

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


Wear a Mask

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


Talk with Your Doctor

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


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