WHAT IS HALOTHERAPY? HEALTH BENEFITS OF SALT THERAPY AT HOME

Halotherapy, or salt therapy, has been a rising trend in spas and is deep-rooted in ancient healing practices. From having a calming effect to helping treat respiratory issues, there are many halotherapy benefits. Learn about the types of salt therapy and the health benefits of salt therapy at home or in spas below.

Beautiful woman enjoying salt spa treatment

What is Halotherapy?

Halotherapy is the practice of salt therapy that uses microsalt to promote a range of health benefits once inhaled. In the popular practice of dry halotherapy, the treatment is intended to recreate the atmosphere of salt caves with dry, cold conditions and a high concentration of micronized salt in the air. Typically, a halotherapy generator is used to crush salt into microparticles that are easily inhaled by the user. Halotherapy can also be practiced using wet methods that include creating a solution of salt and water applied in various ways.

The efficacy of salt for improving respiratory issues has been observed since medieval Europe by Catholic monks, and halotherapy might have even been practiced in ancient Greece and Rome. In 1843, Polish doctor Feliks Boczkowski published a treatise noting his theories on the respiratory health benefits of salt therapy after noticing miners in the Wieliczka Salt Mines had low occurrences of respiratory problems. Today, salt therapy has become a popular spa treatment and has even made its way into the average home through items like salt lamps.

Halotherapy Benefits

As it is an alternative treatment, halotherapy medical research is not as prevalent, and salt therapy benefits are currently anecdotal and not scientific. That being said, salt is antibacterial and anti-inflammatory, and can help with excessive mucus, pathogen agents, digestive issues, depression, skin conditions, and immune system oversensitivity. With all of these properties, it’s easy to see that incorporating salt therapy into your life can help remedy a range of health issues.

Health benefits of salt therapy include aid in treatment of the following conditions:

Asthma	Colds	Depression
Chronic Bronchitis	Ear Infections	Seasonal Affective Disorder (SAD)
Breathnessness	Sinus Infections	Psoriasis
Chest Tightness	Allergies	Eczema
Tonsillitis	Hay Fever	Acne
Laryngitis	Snoring	Rosacea
COPD	Sleep Apnea	Dry Skin
Cystic Fibrosis	Insomnia	Rashes

Microsalt is especially effective when used for respiratory and skin conditions. In the respiratory system, the main halotherapy benefits (antibacterial, anti-inflammatory, hydrophilic, and mucokinetic) help stimulate the body’s process of cleansing the system to eliminate foreign particles such as pollutants and allergens to restore proper respiratory functions. For the skin, salt therapy helps regulate pH levels and enhances the reparative and regenerative properties. It can also boost the production of collagen fibers for rejuvenation and lymph cells for an immune system boost.

Halotherapy also helps improve mental health and boosts mood. Salt contains negatively charged ions that leave you feeling invigorated, positive, and stress-free. These negative ions are also known to reduce serotonin levels. While serotonin is typically associated with happiness and calmness, serotonin syndrome, or the excess of serotonin in the system, can cause agitation and insomnia. Salt therapy can help normalize serotonin levels, thus leveling out mood and improving sleep.

What are the Dangers of Salt Therapy?

While there are many health benefits of salt therapy, every user’s case is different. Salt therapy side effects are rare and are typically avoidable, but depending on your sensitivities to salt, you may experience some discomfort. Some reported side effects include temporarily constricted airways, headaches, minor tightness in the chest, and slight eye irritation. Typically, these “dangers” of salt therapy are hardly risks at all and can be avoided by ensuring the environment is controlled by managing the time spent and levels of salt in the atmosphere.

While one can breathe salt air for 24 hours without adverse effects, we recommend doing short sessions at a regular cadence to avoid side effects and create lasting results. Set a timer when practicing halotherapy at home or speak with a professional to determine the appropriate halotherapy session time for you if visiting a spa. If you have any major health concerns, consult your doctor before participating in any new treatments.

Salt Therapy Methods

Dry Method

The dry method of halotherapy is the most common, where microscopic particles of salt created by a halotherapy generator and are distributed into the air. Dry halotherapy sessions take place in a dry and cool room, or artificial salt cave, set to 68°F or lower. Users spend 30-45 minutes inhaling the salt particles that help remedy ailments and create a calming effect. The dry method of salt therapy shows the best and longest-lasting results when used on a regular basis, and allows for the microsalt to be inhaled deep into the respiratory tract.

Young woman floating in Spa bath or swimming pool, she is very relaxed. Welness concept.

Wet Method

Halotherapy can also be done with the wet method, where salt and water are combined into a solution that can be applied in a number of ways. Some examples of wet salt therapy methods are gargling or drinking salt water to tend to a sore throat, using a saline solution to clear nasal passages, soaking in an Epsom salt bath for aches and pains, and floating in highly-concentrated saltwater tanks. Salt can be inhaled using the wet method but is not as effective as dry halotherapy, as wet aerosol inhalations only allow the saline solution to reach the upper respiratory tract.

Salt Therapy at Home

Going to the spa for a halotherapy treatment is always a relaxing way to enjoy the health benefits of salt therapy, but you don’t need to leave the house or spend money every time you want a health or mood boost. Depending on your budget, there are plenty of ways to practice salt therapy at home:

For those with larger budgets, consider adding a salt room to your home. Outfit your personal salt cave with Himalayan salt bricks and a salt bed for the full experience. Don’t forget a microsalt generator to create the concentrated salt air necessary for enjoying the full benefits.
For those with less space to dedicate an entire salt cave to, consider adding a microsalt halotherapy generator to your infrared sauna sessions. Creating your own salt sauna experience allows you to combine the powerful detoxifying properties of infrared therapy with the healing benefits of halotherapy. Make a total health sanctuary by incorporating chromotherapy and aromatherapy as well for a true spa getaway at home.
For those with a smaller budget, there are plenty of affordable salt therapy treatments you can do at home. Himalayan salt lamps create beautiful ambiance while providing halotherapy benefits in small spaces. Additionally, you can practice wet salt therapy by soaking in an Epsom salt bath.

Regardless of how you get your dose of salt therapy, this all-natural treatment is a wonderful way to improve your health and mood. From spa days to bubble baths at home, there is no wrong way to experience the many benefits of halotherapy!

8 HEALTH TECHNOLOGY GADGETS EVERY WELLNESS GURU NEEDS

In the last few years, we have seen a large uptick in the “trend” to live a healthy lifestyle. With this comes new innovation in the wellness and health technology industries. From free meditation apps to sleep monitoring systems, we now have the power to monitor and improve our health more than ever before.

Man Running Tracker Armband Outdoors Concept

Below are 8 natural and digital health and wellness products that are sure to improve your quality of life while making you the ultimate health guru!

Health Gadgets

Smart Water Bottles

There is no doubt that drinking water is absolutely necessary for a range of health benefits. Unfortunately, the seemingly simple task of drinking the recommended daily amount of water (about half your body weight in ounces) can be quite arduous. Luckily, staying hydrated is made easier by the invention of smart water bottles! These smart bottles help reduce the amount of effort needed to remember to drink and track intake throughout the day. The Hidrate Spark 2.0 glows to remind you when the drink, whereas the Geniway CloudCUP has a digital display to show water temperature and how much has been consumed, along with an app to track your progress.

Fitness Trackers

One of the most popular health gadget trends is wearable technology. Fitness trackers are made for everyone, from avid athletes who want to track training progress to the average person who would like to increase their daily steps. Classic wearable fitness brands include FitBit and Garmin, but even fashion designers and companies like Apple have been getting in on the trend. As the technology advances, these fitness trackers provide more robust insights into your health and a plethora of features to help you stay on track. Set reminders to get up and move, track exercise times, monitor heart rate, record GPS route and distance, and more with just a simple wristwatch and app.

Sleep Sensors

Getting a lot of sleep but not feeling well-rested? Curious to know what type of sleeper you are? Wondering what might be keeping you up at night? Using a sleep sensor may be the answer to all those questions. The ResMed S+ is a comprehensive sleep sensor and monitor that can help you identify problem areas in your sleep – whether that be light, temperature, sound, or movement. The app tracks your progress, which is a wonderful tool to see which changes impact your quality of sleep. With sleep being such an important part of our health, understanding our sleep cycles and finding solutions to issues will ultimately lead to better health all-around.

TENS Units

Transcutaneous electrical nerve stimulation, or TENS, units are the perfect health gadget for the wellness guru who suffers from stiff or sore muscles. These devices were typically used medically in the past, but are now making headway into the comfort of our own homes. TENS units use electrical pulses to stimulate muscles. This process helps soothe achy muscles after a workout when foam rolling just isn’t doing the trick, or if you are feeling stiff from sitting down all day at work or while traveling. Usually fairly small (smaller than your phone), it’s a wonderful health gadget to have while on the go or stored in a drawer in your room or bathroom.

Wellness Products

Meditation Apps

Breathe in… breathe out… who knew something so simple could be so powerful? In a world where things are constantly on the go, it’s easy to get sucked into the constant cycle of media, to-do lists, and keeping up with friends and family. But what if we used the power of technology to soothe instead of stimulate? Many meditation apps exist today, geared toward giving you those 15 minutes of calm. These mindful apps cover a range of meditation options, from guided imagery to sound therapy to simple deep breathing exercises. You can tailor the experience even further and find practices targeted toward stress, insomnia, depression, and more.

Himalayan Salt Lamps

This wellness product is more natural than it is technical, but it is a must-have in any health guru’s home. The technology in this gadget is the light bulb that is placed inside of a large piece of pink Himalayan salt. The salt is believed to be millions of years old, and the minerals that give the salt a pink hue are natural ionizers. This means that they change the electrical charge of the surrounding air with the ions they produce when heated by the light bulb. Himalayan salt lamps have been thought to help improve air quality, boost mood, and aid in better sleep.

Halotherapy, or the practice of salt therapy, has been a holistic treatment used as far back as ancient Roman and Grecian times. To take this treatment a step further, try combining the practice with other therapies. If you have an infrared sauna, incorporating the Microsalt Halotherapy Generator with the healing effects of infrared therapy will leave you feeling more refreshed than ever before.

Woman-Using-Microsalt-Halotherapy-Generator

Home Assistants

Creating a calm and comfortable space is important for maintaining a sense of wellness at home. There are a few ways to accomplish this, from clearing out clutter to redecorating to indulging in fancy bath products. With today’s technology, you can take your home sanctuary a step further. Examples of technology that can make your home smarter and more comfortable include home assistants, like Amazon Echo, that can help take care of simple tasks and smart thermostats, like Nest, that allow you to program the perfect temperature from anywhere in your home. The Netatmo Weather Station is a “home coach” that monitors four elements of your home’s environment, including air quality, humidity, nose level, and temperature.

While home tech gadgets might not immediately seem like wellness products, they help give you peace of mind while giving you more time in your day to focus on you.

Chromotherapy Devices

Color light therapy, or chromotherapy, is the practice of using colors to correct imbalances in the body. Each color aids in healing a different physical, emotional, or mental aspect of your life. This practice is typically seen in spas, but can easily be incorporated into your everyday life with light therapy gadgets. Turn your shower into a relaxing chromotherapy oasis with a color light therapy shower head, or improve your skin care regimen with a rejuvenating chromotherapy face mask that can help target specific skin issues on your face.

Similarly to halotherapy, chromotherapy is a wonderful addition to infrared heat therapy in a sauna and can help boost the sauna health benefits even further.

Whether you’re just getting into the wellness and health technology space or are trying to find new ways to improve your health game, these eight health gadgets can get you on the right track. Health technology continues to grow and make our lives easier by allowing us to monitor our health and wellness at our fingertips. Treat yourself to some new health gadgets and wellness products to continue living a happy and healthy life!

HOW TO SURVIVE A SUGAR CLEANSE AND SLAY YOUR SWEET TOOTH

Sugar is one of the most habit-forming substances we consume in our everyday lives. In fact, research shows that our sugar cravings stem from sugar convincing our brains we want more and more. Today, added sugar isn’t just in desserts and sugary drinks. It can be found in every meal, from the vinaigrette in your seemingly healthy salad to Greek yogurts to, yes, even foods claiming to have “no sugar added”.

Selection of food high in sugar, copy space

Feeling sluggish? Is your skin not as radiant as before? Trying to lose those extra five pounds? A sugar cleanse might be just what you need to hit restart and slay that sweet tooth! Learn why quitting sugar is good for your overall health, the symptoms of sugar withdrawal, and how to stop your sugar cravings below!

Benefits of Cutting Out Sugar

Easier Weight Loss

One of the benefits of cutting sugar is that less-sugary food tends to be lower in calories. In addition, less sugar means decreased insulin levels. Increased insulin causes your body to store calories with extra fat cells. By decreasing your intake of refined carbs and added sugar, and increasing healthy fats, insulin becomes stable and fat stores decrease.

Lowered Bad Cholesterol

Those who consume a large amount of sugar are more likely to have higher levels of LDL, or bad cholesterol, and blood fats called triglycerides. Additionally, they have lower levels of HDL – the good cholesterol that helps carry LDL cholesterol back to the liver where it’s broken down. By normalizing your cholesterol levels, you improve your heart health.

Decreased Heart Disease Risk

Many studies show that the risk of suffering from heart disease is increased with the consumption of sugar. Added sugars high in fructose are the enemies here, as they create dysfunction in metabolic performance, which increases blood pressure, heart rate, and inflammation. Even by cutting out sodas, you are much less likely to suffer from heart disease.

Improved Brain Function

Research shows that added sugar in your diet can impair your cognitive function. Additionally, excessive sugar can lead to a reduction in the proteins necessary for responsiveness and memory. By reducing the amount of sugar in your diet, less sugar is metabolized, meaning more energy, better memory, and increased responsiveness.

Portrait of beautiful mixed-race woman applying cosmetics on her face

Rejuvenated Skin

Glycation happens when sugar in your bloodstream forms advanced glycation end products, or AGEs, when it attaches to proteins. This process damages the collagen and elastin that are responsible for firm, healthy skin, and can also make you more susceptible to sun damage. By cutting out sugar, your skin can become clearer, firmer, and brighter.

Lowered Risk of Diabetes

Drinking one to two sugary drinks a day increases the risk of type 2 diabetes by 26 percent, according to research done in 2010. Excess sugar in your diet can lead to high insulin resistance, leaving sugars in the bloodstream instead of being absorbed into cells. Pre-diabetes and type 2 diabetes can be avoided with better management of sugar intake.

Better Breath

The bacteria in your mouth that causes bad breath thrives on sugar, so reducing your sugar intake can prevent the bacteria from feeding and growing, thus improving your breath. Your mouth also sees improvements in overall health, as sugary foods make your teeth more susceptible to cavities and enamel erosion.

Sugar Withdrawal Symptoms

Studies show that sugar can be addictive, especially when consumed in large quantities. Because of this, some may start to feel symptoms of sugar withdrawal. While studies have primarily been done on rodents, the symptoms don’t seem far fetched from how humans may react: tremors, aggression, and headaches. However, there isn’t enough human evidence to prove true symptoms from sugar withdrawal.

Many complain about headaches when cutting sugar from their diets, but those can be caused by a number of factors. For example, if your morning coffee typically contained flavored creamer prior to your sugar detox and you don’t enjoy black coffee, headaches may be caused by a lack of caffeine. Similarly, if your normal food intake has decreased during a sugar cleanse, lightheadedness and headaches may arise in the absence of your regular nutrition.

Educate children to choose healthy food concept with little girl

How to Stop Sugar Cravings Naturally

Go Cold Turkey

One of the simplest ways to go about cutting sugar is quitting cold turkey. While this might be the simplest way, however, it is not the easiest way to stop sugar cravings naturally. In quitting cold turkey, the first 2-3 days can be filled with the sugar withdrawal symptoms above, along with difficulty ignoring cravings. If this route does not sound like it will fit your lifestyle, there are plenty of other ways to slay your sweet tooth.

Moderate & Substitute

Many will find it easier to gradually decrease sugar intake to the point of not craving it anymore. Through this, you can still allow yourself a treat here and there, but in moderation. Kerry Neville, MS, RD, a registered dietitian and ADA spokeswoman, suggests combining healthy foods with sugary ones. For example, if chocolate sounds too good to ignore, have a few chocolate chips mixed with nuts. If you can, try substituting added sugars with natural ones. Put honey in your tea instead of sweetener, or grab a banana instead of a candy bar. Nature has plenty of delicious snacks that are naturally better for your diet!

Distract Yourself

Another tactic is to distract. Distract yourself from sugar cravings by drinking water when the craving hits, taking a walk around the block, or chewing gum. These all distract you in different ways, including refocusing your energy on a healthier action, filling your stomach with something other than sugar, distracting your body with physical activity, or giving your mouth an action that only requires chewing.

Use a Sauna

An unexpected natural remedy for sugar cravings is sauna use. Inflammation and blood sugar imbalances are linked, and decreasing one can help decrease the other. Far infrared sauna use helps decrease inflammation, and therefore can aid in regulating insulin fluctuations. Doing a sugar and a sauna detox at the same time can help lower the effects of sugar withdrawal symptoms. Additionally, sauna use can help you sleep better. Better sleep means more energy throughout the day, which in turn cuts down on your sugar cravings.

Sugar Cleanse Food List

If you decide to go cold turkey, whether it’s forever or for a 21-day sugar cleanse, follow these general guidelines to help detox sugar from your diet:

Allowed	Not Allowed	Limited Quantities
All Meat & Seafood Whole Grains All Vegetables Low-Glycemic Fruits All Nuts & Seeds Legumes & Beans All Spices Tea, Coffee & Water Unsweetened Nut Milks Eggs & Butter	Any Sugars Refined Flours Condiments & Dressings Dried Fruits Alcohol Juice, Soda & Sugary Drinks Artificial Sweeteners	Green-Tipped Bananas Green Apples White Potatoes Stevia High-Glycemic Fruits Yogurt, Cheese & Milk

Your sweet tooth stands no chance with these sugar cleanse tips! Even taking simple steps to reduce your sugar intake will have wonderful impacts on your life, from helping you feel more confident in your skin to reducing your risk of various health conditions. A little sugar won’t hurt, but remember the key to living a happy and healthy life: moderation!

SAUNA CHROMOTHERAPY BENEFITS

What is Chromotherapy?

Chromotherapy, also called color light therapy, is the process of restoring balance to the body by applying color. Many people use chromotherapy lights in an infrared sauna to achieve the wellness benefits of color light therapy.

Color light therapy relies on the premise that each color is associated with a different bodily response. For example, red is typically associated with stimulation, while blue is considered a mentally relaxing color.

Color has been used to treat all kinds of medical conditions since ancient times. Color light therapy history dates back to ancient Egypt, India, China, and even as far back as the Mayan culture. Now, the medical benefits of color light therapy are being investigated and implemented in major hospitals and medical research centers worldwide.

10 Benefits of Color Light Therapy

Color light therapy has many benefits, ranging from emotional to physical. These chromotherapy benefits can help with:

Reduced Swelling and Decreased Inflammation

Applying color light therapy to swollen or inflamed areas has been known to help soothe the area and catalyze healing. This kind of chromotherapy treatment helps to relax the muscles and reverse irritation.

Pain Relief

Because color light therapy helps reduce swelling, inflammation, muscle tension, and other conditions typically associated with pain, the treatment often provides relief to patients.

Accelerated Healing

Color light treatment helps accelerate the body’s reparative efforts. Rejuvenative LED light therapy has been used to catalyze the healing of post-surgical scars, burns, wounds, and more.

Increased Range of Motion

Treatments that utilize chromotherapy lights help lubricate joints and relax the surrounding muscles, resulting in increased range of motion. This results in many benefits, including improved flexibility and injury prevention.

Decreased Muscle Tension

When applied to tight and tense muscle areas, color light therapy helps dissolve knots and tension to relax the body. As a result, reduced stress is a collateral benefit of color light therapy.

Chromotherapy-Sauna-Benefits-Header-750x330

Improved Circulation

Since different colors vibrate at different frequencies, certain colors can have similar effects as heat and can affect your body’s circulation. This chromotherapy benefit is enhanced when used in conjunction with an infrared sauna.

Regulated Mood

Each color in the spectrum elicits a specific feeling or response, one of which is regulated moods. Using light to stimulate our endocrine systems naturally regulates hormonal imbalances, mood changes, and even depression.

Improved Sleeping Patterns

Mood regulation and muscle relaxation can result in improved sleeping patterns among persons that participate in color light therapy. Combining chromotherapy with sauna use can enhance this benefit even further.

Relief of SAD (Seasonal Affective Disorder)

We all have an internal biological clock that helps us adjust to the cyclical nature of days and nights. With SAD, which is typically triggered in the winter months, that internal clock is thrown off by shorter days and lack of sunlight. That’s where color light therapy comes in. Certain color treatments can help to offset the effects of Seasonal Affective Disorder, which, in turn, helps regulates mood and improves sleeping patterns.

Anti-Aging Benefits

Color light therapy energizes skin cells and reinvigorates inactive skin cells. This results in a boost in collagen production. A boost in collagen gives the skin a smooth appearance and improves its elasticity.

Color Light Therapy Chart

The color light therapy chart shows key benefits by color. You can also read our more in-depth breakdown of chromotherapy benefits.

Chromotherapy Sauna Treatments

An infrared sauna works to penetrate the skin to nourish the body with a multitude of infrared sauna health benefits that accompany this aspect of the sun’s light. Combining chromotherapy benefits with infrared sauna use can help to customize the vibration frequencies to your specific wellness goals. When on the market for a sauna, look for one with medical grade chromotherapy lights.

All of the Clearlight Infrared Sauna models come with medical-grade chromotherapy lighting. Each of the 96 LED lights contributes to a different aspect of wellness so your infrared sauna experience is both relaxing and productive. Contact us for more information.

WE ❤ HEALTHY HEARTS: EVERYDAY HEALTHY HEART TIPS

Strokes kill more than 133,000 Americans annually. In fact, each year about as many Americans have a stroke as a heart attack. May was Stroke Awareness Month, where the American Heart Association and American Stroke Association teamed up to educate and spread awareness in hopes of decreasing the amount of strokes. Now that May is over, it is important to continue putting a focus on a heart healthy lifestyle for the rest of the year – and our lives.

Studies show that 80% of strokes are preventable and the majority are treatable with proper care. The most controllable risk factor is to properly manage your blood pressure. The best way to treat high blood pressure is to eat the right foods, exercise regularly, and manage your stress. Special medicines can aide you in lowering your blood pressure as well.

Learn more as we discuss everyday healthy heart tips to keep your most important organ in tip-top shape!

Heart Healthy Tips: Food

We’ve all heard the common phrase, “you are what you eat” because it’s no secret that maintaining healthy organs begins with a healthy diet. Enjoying a variety of nutritious foods can keep your heart functioning properly. A heart healthy diet can help you maintain a healthy weight as well as manage your blood pressure and cholesterol. Making specific changes to your diet can help prevent heart disease. We suggest these 6 heart-healthy eating tips:

Eat Less Salt

Reducing your salt intake is good for regulating your blood pressure. The American Heart Association recommends no more than 2300 milligrams a day, but an ideal limit of 1500 milligrams a day for adults to maintain heart health.

Limit Alcohol Intake

Aim to have no more than one to two drinks a day. Light drinking may help protect some from heart disease, but drinking in excess is not advised for an overall healthy lifestyle. Especially be wary if you are taking certain medications.

Control Your Portion Size

How much you eat is just as important as what you eat. Eat larger portions of low-calorie, nutrient-rich foods, like fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, like refined, processed or fast foods.

Eat More Fruits and Vegetables

Fruits and vegetables are excellent sources of the essential vitamins and minerals you need to keep a healthy heart. They are low in calories, rich in dietary fiber and, like other plant-based foods, contain nutrients that help prevent cardiovascular disease.

Health food for fitness concept with fresh fruit, vegetables, pulses, herbs, spices, nuts, grains and pulses. High in anthocyanins, antioxidants,smart carbohydrates, omega 3 fatty acids, minerals and vitamins.

Opt for Whole Grains

Whole grains contain fiber and other nutrients that help regulate blood pressure and heart health. Increase the amount of whole grains for a heart-healthy diet by making simple substitutions for refined grain products which choices like whole-grain farro, quinoa or barley.

Limit Unhealthy Fats

Replacing saturated and trans fats with unsaturated fats can reduce your blood cholesterol and lower your risk of coronary artery disease. High blood cholesterol can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

Heart Healthy Tips: Lifestyle

Taking care of your body can be simple with making the right lifestyle choices. From sleeping to getting active to being mindful to spending time with loved ones, having a healthy lifestyle and positive outlook on life can help set you up for a healthy heart. These 8 lifestyle tips are easy to follow and will have lasting effects on your overall health:

Get Enough Sleep

Getting at least 7 hours of sleep each night is important to overall heart health. Studies show that young and middle-age adults who slept 7 hours a night had less calcium in their arteries (an early sign of heart disease) than those who slept 5 hours or less or those who slept 9 hours or more.

Don’t Smoke

One of the best ways to protect your heart is to be smoke free. Smoking damages the blood vessel walls that supply blood to your heart and other parts of your body. Smoking also increases the stiffness of the blood vessels, making it harder for them to expand and contract as needed. These changes to the arteries can cause a heart attack, stroke or angina. Smokers are 3 times more likely to have a stroke than nonsmokers.

Be Physically Active

Shoot for 30 minutes a day of moderate exercise, 5 days a week. It’s also important to sit less. Evidence shows that adults who sit less throughout the day have a lower risk of early death, particularly from heart disease. Sedentary behaviour is associated with an increased risk of obesity, type 2 diabetes, and heart disease.

Relax and be Mindful

Managing your stress in a healthy way through meditation, yoga, or exercise is incredibly important. Find a stress relief method that works for you and use it regularly to keep both your sanity and your health in check.

Do What (and Be With People) You Love

Make it a point to do things that fill you with happiness and spend time with people you value. Talking, laughing, and spending time with loved ones is good for both your emotional health and your heart. Looking after your mental health is incredibly important because we know there can be a greater risk of heart disease for people who have depression, are socially isolated or do not have good social support. Having a good social life with family and friends can help.

Try Passive Heat Therapy

Considering high blood pressure is one of the leading causes of stroke, consistent infrared sauna use may be beneficial to your health by lowering your blood pressure. Clinical research has shown regular sauna sessions can help lower blood pressure, the chance of heart disease, and obesity.

Be Proactive in Disease Prevention

Millions of people don’t know that they are living with diabetes, which is incredibly risky because high blood sugar damages arteries over time, making heart disease more likely. It’s highly recommended to have your blood sugar tested by your doctor if you are 45 years old or older, pregnant, or overweight. If you have borderline high blood sugar, also known as prediabetes, take action now in order to turn things around.

Achieve and Maintain a Healthy Weight

Your body is primarily made up of water, protein, carbohydrates, fat, vitamins, and minerals. If you have too much fat, especially in your midsection, you’re at a higher risk for high cholesterol, high blood pressure, diabetes, heart disease, and stroke. Waist circumference and body mass index (BMI) are the recommended ways to estimate body fat. A “high-risk” waistline is more than 35 inches for women, more than 40 inches for men, and a BMI of 25+.

Strokes can occur at any age and are the #3 cause of death in women and #4 cause in men. Adopting a heart healthy diet and lifestyle may not eliminate your risk of stroke but will play a substantial role in decreasing your risk.

HOW TO GO GREEN: 15-PLUS ECO-FRIENDLY ACTIVITIES

Though the trend has been around for decades, many people today have been making a large effort to move toward eco-friendly practices and go green. Through this, we have been heightening our environmental awareness and coming together to combat the negative effects of pollution. From reusable bag legislation and new inventions designed to clean our oceans, to simply recycling at home and ditching single-use plastic products, we’ve all made strides toward a greener planet.

This worldwide environmental movement has been wonderful to reflect on the current state of our planet and what change we can bring about to provide a thriving and healthy environment for generations to come. If you’re wondering how to go green, read these eco-friendly activities to contribute to the movement!

How to Go Green

Plant a Tree or Garden

One of the best ways to celebrate the earth is by helping it grow. Planting a tree is one of the most common eco-friendly activities, and for good reason! Trees provide us with essential oxygen to live and aid in filtering out pollution in our air. In a study done in 2014 by U.S. Forest Service researcher David Nowak and colleagues, the presence of trees prevented 850 human deaths and 670,000 cases of acute respiratory symptoms in 2010. Especially in urban areas, planting a tree is a great way to give back to your planet and neighbors!

If your home doesn’t allow enough space for planting a tree, you can keep it more compact and plant a miniature garden. Whether you plant fruits and herbs for a working garden or put some succulents on display, tending to a garden will help you appreciate the earth a little more while keeping our air clean.

Volunteer for Community Service

Getting involved in a community event means extra hands to give back to the earth. Many communities organize green activities such as park cleanups, bike-to-work days, and recycling events to collectively bring awareness to going green and keep neighborhoods clean. Whether you organize your own event or attend one, you’ll be helping a great cause. Environmental community service is a great way to get children involved in eco-friendly activities at a young age.

And who knows, you might find a new passion for participating in these group events for the long-term! Get all hands on deck to make the community a cleaner place for current and future generations.

Mature African American Couple On Cycle Ride In Countryside

Ditch the Car for a Bike

Leaving your car behind and trading it out for a bike ride may not be possible every day, but on days with nice weather and an easy commute, try to get outside on your bike. Cars have a huge impact on the environment, and not a good one. Even before our cars hit the streets, a large amount of energy is used in production, and later in destruction. Our cars are filled with harmful rubbers, plastics, battery acids, fuels, and more that harm the environment – only three-quarters of car materials can be recycled.

While production and destruction aren’t as easily in our control, we can take a step toward protecting the environment by cutting down on how often we drive them. Cars produce about a third of the air pollution in the United States. Being fuel-efficient means cutting down on our contributions to poor air quality. By riding your bike instead, you save the planet and get some fresh air yourself!

Bring the Outdoors In

Feel the effects of nature by bringing it inside! Having some natural elements in your home is proven to make you happier and healthier. Today, having beautiful plants in your home is aesthetically pleasing, a trend that should stick around! A study by NASA reveals that houseplants aid in removing up to 87 percent of air toxins in 24 hours. Going green in your home can help improve concentration and productivity while keeping you relaxed and calm. Research which plants thrive best in your home environment and decorate away.

Additionally, you can make your home more natural and increase your overall wellness by eating fresh produce, enjoying the benefits of natural essential oils with aromatherapy in an infrared sauna, and opening windows for sunlight and fresh air. And if you want to go a step further, get a fish tank for the house! This little bit of nature helps lower blood pressure and heart rates.

Go Dark for an Hour

Being energy efficient helps the environment by decreasing the use of toxic power plants. Harmful power plant emissions typically come from the burning of fossil fuels, crude oil, or coal, thus depleting natural resources and emitting toxic fumes into the air. When we cut down on our energy use, we reduce the need for this energy and thus reduce greenhouse gas emissions. This can be done by switching to cleaner energy resources like wind and solar power.

Unfortunately, switching power sources isn’t a goal we can all achieve easily. Instead, an easy step toward energy efficiency is going dark. This means turning off all electronics and unplugging as many appliances as possible. Once or twice a week, go dark for an hour and instead go outside if weather permits!

Make Small Lifestyle Changes

Lastly, you can continue to make small changes to your lifestyle to become eco-friendlier every single day! Easy changes like shorter showers and using reusable products can go a long way. Carry these 15 simple eco-friendly tips into your everyday life to make a big impact with small change:

Switch out plastic water bottles for a reusable water bottle
Have a recycling plan at home – and compost if you can!
Turn off lights and unplug cords when not in use
Run household appliances less frequently
Repair dripping faucets and leaky pipes
Take shorter showers and turn off the water while brushing your teeth
Use reusable bags when grocery shopping
Change out old light bulbs for efficient, energy-saving bulbs
Start cleaning the house with eco-friendly cleaning products
Be sparing with paper towel and toilet paper usage
Carpool to work and rideshare to events
Switch bills to eBills instead of paper statements
Close curtains or open windows to manage house temperature
Try a vegetarian diet one day a week with Meatless Mondays
Sign up for energy-saving incentives through your energy provider

No matter how you decide to go green, know that any effort is a big effort. A happier, healthier planet means a happier, healthier you, so get out there and let your green thumb or blue recycling bin shine!

UNIQUE FATHER’S DAY GIFT IDEAS TO SHARE WITH YOUR CHILDREN

What to get for Father’s Day? The age-old question that not only stump the children, but often stump the dads as well. Getting a new tie or some socks is always nice, but there are plenty of other ways to celebrate your family. If you’re the kind of father who doesn’t need any more stuff, or if your kids are on the lookout for unique gifts for parents, these fun gift ideas are for you. We’ve included a range of activities and ways to spend some quality time with your children on this special day.

Grandparents With Children Enjoying Outdoor Barbecue

For the Home Chef

Meals bring a family together, and the kitchen is where the magic happens. There’s nothing like a good home-cooked meal to get the conversation flowing around the dinner table. Ask your kids to spend time with you in the kitchen cooking, baking, grilling – whatever culinary experience floats your boat! This makes for a great bonding experience because you get to spend quality time with them and maybe even teach them something new.

For Father’s Day, consider these customizable grill tongs and BBQ cutting boards, or a Himalayan Salt Block, designed to add a nice flavor to seared meats and vegetables. Put those tools to work by throwing a Father’s Day barbecue where you can show off your skills and spend some laid back family time together.

For the Traveler

If you have the travel bug, Father’s Day is a great opportunity to ask for those travel accessories that may not be essentials. A nice passport cover, unique travel guides, upgraded camera accessories… all things that go a little bit further than your suitcase and carry-on. The best part about these gifts is that you can take your children’s thoughtfulness with you everywhere you go.

And for something bigger – ask to go on a trip together! Either suggest to start planning a big trip for next Father’s Day, or plan a short and spontaneous trip for this year. Even just a weekend away is a fun way to spend quality time together. Planning a tropical vacation or international trip may be shooting for the stars, especially when coordinating with multiple family members, so keep it simple with a staycation or simple visit from the kids or grandkids. After all, quality time together is the greatest gift of all.

lachender mann zeigt seiner frau etwas am tablet

For the Bookworm

Sometimes, opening up a new book is just what we need. Ask your kids for some new books to add to your collection, whether it’s a book you want or if you want to try something new. Perhaps start reading a new book together and have weekly check-ins for a family book club. This way, you can talk to your kids regularly while sharing a new story together. Alternatively, if your children didn’t get the bookworm gene from you, ask for a subscription to a monthly book service for a few months.

If you love to read but physical books aren’t as convenient as you would like, you may have considered trying eReaders. These eReaders are perfect for those on the go who don’t want to carry around a multitude of books everywhere they go. From cookbooks to comics to biographies to novels, your library can easily be at your fingertips. The Amazon Kindle is the most popular option, and with different models, you can find one in your price range. Ask your kids for an eReader for Father’s Day and you’ll be using this gift for years to come.

For the Health-Conscious

Getting active this summer? Fitness trackers are a great way to stay accountable and pursue your health and fitness goals. You could also ask for a gym membership or workout class that you and the kids can do together. If the gym isn’t your style, a great Father’s Day activity to do together is going outside. This can mean simply going on a hike together, or planning a full-on excursion like surfing or kayaking! Be sure to bring a camera, as sometimes the best gifts from our children are the memories.

If your health goal is to relax rather than get your blood pumping, head to the sauna. Spending time in a sauna can have huge health benefits, and when you’ve raised a family, you know how important parental stress management can be. Infrared saunas can be found in local gyms and spas, or you can install one in your home for your very own sanctuary. And with 1-person saunas to 5-person saunas, you can decide if you want this to be you time or family time!

For the Nature Lover

Even dads love flowers, but if you want to switch it up this year, ask for a plant that lasts longer than a just a few days, such as a miniature bonsai tree, to set up in your home or at work. Alternatively, ask for an herb garden starter kit so it can be multipurpose – for looks and ingredients! Having a plant to care for will remind you of your children every day while bringing nature into your home.

If you want to spend time with your family and still get outside, go on a hike, a bike ride, take a walk around a local community garden, or spend time gardening at home together. Or, head down to the local farmer’s market to enjoy the warmer weather, pick up some fresh, local produce, and spend time with the kids. Don’t forget your reusable tote to keep the planet healthy! Whether it’s fishing, hiking, golfing, or just hanging out, spending time together outside is the perfect Father’s Day celebration.

We hope these unique Father’s Day gift ideas and activities helped you plan for the upcoming holiday. Whether you have your eye on a new piece of tech or are just hoping for a weekend with the kids, this guide to unique gifts for parents will help you get what you ask for this year!

YOUR STRESS-FREE TRIP PLANNER TO AVOID VACATION FATIGUE

Vacation Fatigue

\vā-ˈkā-shən ˌfə-ˈtēg\ · [vey-key-shuhn fuh–teeg]

noun

The feeling of exhaustion from planning, taking, and recovering from a vacation.

Taking vacations is a wonderful thing! From taking a break from everyday life to bonding with friends and family, there are many benefits to taking a vacation – but getting there can sometimes be a hassle. Planning a trip involves a lot of moving parts, and it can be easy to get caught up in the stress of it all. Unfortunately, this trip-planning stress often brings travelers vacation fatigue even before they take the trip.

Before you plan your trip, it’s important to take a few factors into account for the sake of your sanity and future relaxation. Use these helpful vacation planning tips to make sure your next trip is stress-free and fully enjoyable!

Stress-Free Trip Planning Tips

Set a Goal for Your Vacation

There are many reasons to take a vacation. Whether you’re looking for peaceful relaxation or adventurous exploration, setting a goal for your trip is important. While exploring the streets of the city alone may be exciting to some, others may enjoy the ease of a tour guide better. If trip goals vary, it’s better to learn that early on so you can plan excursions that appeal to everybody and avoid unhappiness during your vacation.

Do Thorough Research

Once you have decided on a goal, you can research where you’d like to travel. For example, are you wanting a destination where English is spoken? Are you willing to do currency exchanges? Do you have time to get required documentation such as passports or visas? If you dislike crowds of tourists, what are peak-seasons? Doing your research beforehand will ensure you’re confident in your vacation destination!

Organize Your Travel Documents

Plane tickets, hotel reservations, metro passes, oh my! Planning a vacation requires many documents to keep track of. Keep a physical trip planner that holds important documents such as tickets, reservations, and legal documentation such as passports. Additionally, many travel apps are available to help organize all your documents in one place, such as TripIt and Google Trips. If going the digital route, still have a physical backup in the event of technology going awry.

Couple of tourists walking in historical quarter of Spain

Keep Your Itinerary Flexible

Trying to cram a lot of activities into your trip itinerary can leave you feeling rushed and stressed. Plan your trip with leisure time in mind. While it’s wonderful to have some excursions lined up, not having a strict schedule will allow you to enjoy the activities even more. One way to avoid being too booked while still doing all the things on your to-do list is to plan a longer trip. Planning a vacation 10 days or longer is ideal, as it gives you enough time to do activities while acclimating to your destination.

Take a Break from Trip Planning

A big culprit of vacation fatigue is not giving yourself a break from trip planning. While it can be exciting to constantly check weather updates, plan your outfits, and research new excursions for your trip, you don’t want to become mentally exhausted from your trip before you go. Sometimes the constant thinking of a trip can make it feel less like excitement and more like work. If you plan your trip and feel overwhelmed, take a mental break. Try winding down by relaxing in a sauna or meditating.

Square Things Away at Work

Nothing is less relaxing than constantly answering work emails while on vacation. It’s hard to enjoy the city lights or the waves on the beach when you’re worried about what’s going on in the office. Instead, make sure you have a work vacation plan set up. Give your boss and coworkers plenty of information of when you’ll be out, for how long, and how they can reach you – IF they can reach you. Make sure all your deadlines are met before leaving and have a strategy outlined in the event of something urgent happening in your absence.

Detail Of Couple With Luggage Leaving Home For Vacation

Line Things Up at Home

To fully relax while on vacation, you need to plan for your home while you plan your trip. If you will be gone for an extended amount of time, be sure you have measures in place to keep the belongings in your home safe. Ask neighbors if they can keep an eye on your house, or hire a house sitter to keep everything in line. This also includes finding care for your pets, whether that’s through a pet sitter or boarding. Pro Tips: Leave a light or TV on in the house so it doesn’t look empty at night while you’re away, and tidy up before leaving so you come home to a clean house.

Pack Your Bags in Advance

Even if you are a travel expert, avoid packing the day of your departure. Pack your suitcase a day or two in advance. This time frame gives you ample time to pack your essentials, make changes to your outfit choices, and ensure everything fits. This is also close enough to your departure date that you can get a general idea of the forecast for your trip and what to pack. Rushing through packing the day-of increases both your stress levels and the chances of you forgetting something.

Have Transportation Arranged

Imagine this: You’re at the end of your stress-free vacation planning, so close to your vacation you can taste it… but your Uber is late and your flight leaves in an hour. The final of the trip planning tips is to have your transportation situated for your trip. Schedule a ride to pick you up at a specific time and bake in some additional buffer time for things like traffic. This counts too for once you get to your destination, as scrambling for a ride to your hotel can be stressful and start your trip on a sour note.

Don’t let vacation fatigue get in the way of enjoying your vacation! Use these simple trip planning trips to ensure your vacation is smooth-sailing from the time you plan your trip to the time you get back home. In no time, you’ll become a master trip planner who knows all the ins and out of stress-free vacationing!

HEALING VS. CURING

What do you think makes someone a healthy person? Do you think of someone who isn’t plagued by a disease? Or do you think of someone who has their physical, emotional, and mental states aligned, and who practices a balanced lifestyle? While both of these could be examples of a healthy individual, they are viewed very differently. The first is the example we think of when we think of curing, while the latter is an example of healing.

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So what is the difference between curing and healing? While often used interchangeably, the two are actually very different. In our eBook, Total Wellness, we discuss this concept in more detail but we have outlined the basics below:

What is Curing?

Western medicine is very good at relieving symptoms and saving lives in an emergency room setting. We have a myriad of pills, injections, and other methods to stop the pain and get us back on our feet. But often times, these cures only address instantaneous issues; and in this case, health is viewed as the absence of disease. There is a time and place for Western medicine, but to address the whole of our health, we must also consider alternative healing options.

What is Healing?

Compared to curing, healing addresses the body from the inside out over time. Healing seeks to restore balance through lifestyle choices and natural means and can include a healthy diet, exercise, meditation, and other techniques. In terms of healing, a healthy individual addresses not only their physical condition but also their emotional and mental health.

Our bodies are complex, self-sustaining machines and when treated properly, they can self-heal and grow. Just consider the fact that the average adult’s heart beats more than 100,000 times a day while pumping about 2,000 gallons of blood through miles of arteries and veins. And we don’t even have to think about it! Health doesn’t come from a doctor’s office or magic pill, but instead from a whole, balanced lifestyle.

Which do You Choose?

There are many differences between healing and curing, but that’s not to say that you should turn to natural health or Western medicine exclusively. The two go hand-in-hand and it is because of the advances in technology that we have the luxury of choice. For example, in the case of an infection, antibiotics might be the go-to choice. But, most conditions aren’t so easily “cured” and it takes working from the inside out to build a wholly healthy lifestyle and see results.

Those that combine natural health techniques may find that they have a greater sense of peace and wellness. As Lissa Rankin, MD states in Psychology Today, “healing and curing are inherently different. Curing means ‘eliminating all evidence of disease,’ while healing means ‘becoming whole.’”

Good health is vibrant and starts from the inside out, and we all know a healthy person when we meet them. They radiate unmistakeable physical, emotional, and mental energy that draws us to them. Read more about healing vs curing in our new Total Wellness eBook!

Cutting a vegetables for a salad with an olive oil

SPRING CLEAN YOUR LIFE, BODY & HOME THIS SEASON

As spring rolls around, it’s the perfect time to detox. The warm weather brings a refresh to nature, so why not renew yourself as well? Spring cleaning doesn’t just have to mean dusting the house and scrubbing the floors. Whether you’re sweating it out in your sauna for a physical detox or donating old clothes to charity, getting rid of the old to make room for the new is just what this season ordered!

Do good this spring cleaning season by cleaning your home, giving back to the community, and renewing yourself!

Mother-and-Daughter-Spring-Cleaning-Together

Spring Clean Your Home

Clean Your Closet
As the cold winter season come to an end, we shed our multiple layers for the warmer weather. This temperature change is a wonderful excuse to go through your closet and organize your clothes. That winter coat, along with your boots, scarves, and other winter accessories, are all fairly bulky clothing items. If your closet is feeling cramped for space, it’s time to figure out a new home for the clothes you aren’t wearing anymore – whether that’s in your attic or donated to a shelter. Start the closet cleanout by dividing your clothes into five sections:

What you will be wearing this upcoming season
Not needed until next fall/winter
To be donated
To be sold
Damaged or unwearable, to be tossed

Determining what to part with can be difficult, but if you haven’t worn it in a few months and don’t have any occasion to wear it to in the coming month, it’s time to move on. Once your sections are complete, place this season’s clothes in your closet, move last season’s clothes to storage, and take the remaining 3 sections to the appropriate places. This spring clean will leave your closet feeling more manageable and will also help others with the items you no longer need.

Spring-Clean-Your-Life-Body-Home-this-Season-Header-750x330

Purge Your Pantry & Fridge
Similar to the cleaning of your closet, purging your pantry and fridge can be a daunting task. Many people don’t realize what’s been sitting in their fridge or pantry. It’s best to break these out into separate tasks, taking everything out of the pantry, sorting, organizing, then repeating with the fridge, then the freezer. Look for things such as expiration date, and check things that haven’t passed the date but have been opened. Organize similarly to the closet spring cleaning:

Food you are still consuming
Food that has not been opened or expired
Food that has expired and gone bad
Canned and boxed non-perishable goods that can be donated

Once divided, dispose of spoiled food and prepare non-perishables for donation. Before placing the food items back in the fridge or pantry, do a quick clean. This will eliminate any food buildup and odors that may have been lurking under your groceries. Once done, you’ll have an organized kitchen where you can easily navigate your food without wondering if something is still good or not, and you’ll open up shelf space for delicious and fresh spring produce.

Spring Clean Your Body

Do a Detox
Spring cleaning is essentially detoxifying your home, so why not apply it to your body too? For many, the winter months mean holiday eating, covering up with multiple layers, being decommissioned by winter colds, and staying inside to avoid the weather. Now that it’s warmer outside, a spring detox may be in order to rid the body of toxins and get you back to feeling active again. Some simple detox tips include:

Sticking to a healthy detox diet
Creating an active workout plan
Staying hydrated with water
Finding ways to sweat

Setting up a spring detox is easy especially when you consider all the season has to offer. Establish a healthy detox diet with all the fresh spring vegetables that become available and find new ways to sweat by doing outdoor activities in the warm weather. On top of that, relaxing in a sauna is a definite boost to any detox plan. This option is great for those days you might not get a chance to go outside and be active or can be an addition to your new workout and detox diet plan. Sweating in an infrared sauna helps facilitate weight loss to help shed that extra winter warmth, as well!

Make Time for Your Mind
Setting time aside to focus on mental health is just as important as taking care of your physical health. Thankfully, spring tends to bring warmer weather, which leads to increased happiness. While this boost in Vitamin D is wonderful, life can still get stressful, and it’s easy to feel down even if the sun is up. Take time for you this spring, and detox the stress from your life. Take a leisurely stroll around the park, meditate in an infrared sauna, or even go all out and take a trip this spring. If you feel the need to take a mental break, you can follow a few of these simple tips:

Take a walk and stretch for 5 minutes
Try aromatherapy and chromotherapy
Meditate at home or in a yoga class
Practice breathing exercises
Call a friend to chat

The mental spring cleaning is simply clearing away negative thoughts and reaching mental clarity. Seasonal Affective Disorder, or SAD, is hard to shake after a long season of coldness, but with the help of meditation, the sunshine, and even chromotherapy in a sauna can pull you out of the winter blues and into the spring happiness. When you are happy, you are more likely to feel motivated to take on the rest of the season without a hitch!

This spring, take full advantage of renewing your life. Flourish this season by lightening your load both physically and mentally, and you’ll see what a difference it makes to be a little more organized and a lot happier. Add these spring cleaning tips to your arsenal this season for a refreshing rest of the year.