Category: Wellness Tips

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

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

What is Burnout?

 

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

  • Lower resistance to illness
  • Pessimistic outlook on work or life
  • Physical, mental, and emotional exhaustion
  • Irritability and behavior changes
  • Demotivation and detachment from your work
  • Depleted energy levels
  • Detachment in personal relationships
  • Lower productivity

 

The 5 Stages of Burnout

 

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

 

Stage 1: Honeymoon Phase

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

  • Job satisfaction
  • Readily accepting responsibility
  • Sustained energy levels
  • Unbridled optimism
  • Commitment to the job at hand
  • Compulsion to prove oneself
  • Free-flowing creativity
  • High productivity levels

 

Stage 2: Awakening

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

  • High blood pressure
  • Inability to focus
  • Irritability
  • Job dissatisfaction
  • Reduced sleep quality
  • Lack of social interaction
  • Lower productivity
  • Unusual heart rhythms
  • Anxiety
  • Avoidance of decision making
  • Change in appetite or diet
  • Fatigue
  • Forgetfulness
  • General neglect of personal needs
  • Grinding your teeth at night
  • Headaches

Stage 3: Chronic Stress

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

  • Lack of hobbies
  • Missed work deadlines and/or targets
  • Persistent tiredness
  • Physical illness
  • Procrastination at work and at home
  • Repeated lateness for work
  • Resentfulness
  • Withdrawal from relationships
  • Uptake of escapist activities
  • Anger or aggressive behavior
  • Apathy
  • Denial of problems at work or at home
  • Feeling threatened or panicked
  • Feeling pressured or out of control
  • Increased alcohol/drug consumption
  • Increased caffeine consumption

 

Stage 4: Burnout

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

  • Having an escapist mentality
  • Feeling empty inside
  • Obsession over problems
  • Pessimistic outlook on work and life
  • Self-doubt
  • Social isolation
  • Chronic headaches and stomach problems
  • Complete neglect of personal needs
  • Desire to “drop out” of society
  • Desire to move away from obligations

 

Stage 5: Habitual Burnout

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

  • Chronic sadness
  • Depression
  • Chronic mental fatigue
  • Chronic physical fatigue

How to Deal with Burnout

 

Burnout Recovery Tips

 

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

 

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

 

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

 

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

 

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

5 Ways to Avoid Burnout

 

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

 

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

 

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

 

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

 

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

 

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

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

12 Healthy Holiday Tips to Prepare for Holiday Season

As November and December arrive, it means the holidays are upon us. This time brings around indulgent food, a whirlwind of events, and unfortunately seasonal colds. Learn how to continue your health journey, from eating healthy to preventing colds, even with the temptations of the holidays right around the corner with these healthy holiday tips.

 

Holiday Health Facts

 

Before jumping into tips on staying healthy during the holidays, take a look at these interesting holiday health facts:

  • The most weight gain people experience is the period from Thanksgiving through New Year
  • On average, holiday weight gain is slightly less than 2 pounds
  • Unlike holiday rumors may say, the suicide rate is the lowest in December
  • For those with heart disease or other risk factors, heart attacks around the holidays are more common
  • The average caloric intake for Christmas dinner is around 6000 calories
  • More than 20% of people set a New Year’s resolution to lose weight or get fit
  • Seasonal affective disorder is estimated to affect 10 million Americans

Healthy Holiday Tips for General Health

 

Prevent Sickness

Health is always a priority, and this year is highlighting its importance even further. During the holidays, it can be easy to catch a cold when the temperature drops and you are running around with holiday activities. Take extra precautions this year by taking vitamins and supplements, washing your hands, wearing a mask, and disinfecting items with a UV wand.

 

Detoxify Your Body

Detoxification before, during, and after the holidays can be a huge help to your overall health. All it takes is working up a bit of a sweat to start the detoxification process. Regular use of an infrared sauna helps promote detoxification of chemicals (and maybe some holiday treats) from the body to help you feel rejuvenated and relaxed during the holidays.

 

Be Active Daily

Getting your body moving every day, even if it’s just for 15 minutes, will help with staying healthy during the holidays. The winter months make it easy to want to curl up on the couch and do nothing, but that can quickly lead to unhealthy habits and can even contribute to seasonal affective disorder. Movement helps boost endorphins and your health!

 

Get Enough Sleep

Sleep is often an overlooked part of your health, especially during the holidays. With holiday events, gift shopping, family obligations, and general life taking place, it is easy to miss some sleep. Sleep allows your body to rest and restore. If you are having trouble sleeping, try some sleep remedies such as sauna use, aromatherapy, or meditation to help.

Healthy Holiday Tips for Diet

 

Eat Healthy Ingredients as Often as Possible

Having a strict diet may be difficult to follow during the holidays, so try a different approach this year. Instead focus on eating healthy ingredients whenever possible. Delicious fall and winter produce makes it much easier to make delicious and nutritious meals that still have the holiday feel – and eating mostly healthy makes the indulgence feel less guilty!

 

Allow Yourself “Cheat” Days

Along the lines of eating healthy, diets are all about moderation, and it is important to allow yourself to indulge at times. The holidays bring treats and large meals with friends and family. Don’t let dieting get in the way of creating memories with loved ones. Simply be aware of your choices so you don’t overdo the indulgence and wind up feeling worse.

 

Offer to Host or Contribute to Meals

One of the easiest ways to have control over your diet during the holidays is by doing the cooking. This way, you know exactly what is going into your food and onto your plate. If cooking or hosting aren’t your style, still offer to bring something on the healthier side or ask the host to prepare some lighter dishes if it isn’t a hassle.

 

Drink Responsibly

Drinking is one of the worst things for your health during the holiday season. On top of the calories, alcohol can lead to a number of negative outcomes such as hangovers, sadness, and damaged organs. Just like with food, you don’t necessarily need to cut out drinking, but do drink responsibly. And don’t forget to drink plenty of water!

Healthy Holiday Tips for Mental Health

 

Don’t Spread Yourself Too Thin

It is easy to get swept up in all the holiday activities and events that take place during this period, but you aren’t doing yourself or anyone else any favors by saying yes to too many things. Give yourself a break and only say yes to things that you truly have time for and will enjoy being a part of. Your loved ones will understand if you need to pace yourself.

 

Set Boundaries

The holidays are great, as you get to see friends and family that you probably don’t see regularly! However, that also means that there are a lot of new people to factor in. Set boundaries to make these new social interactions less stressful, whether that means being upfront about topics to avoid or being firm about what time you’re leaving an event.

 

Make Time for Yourself

Hopefully with this list of healthy holiday tips you are seeing the importance of putting time into your own health during the holidays. So often we get caught up in catering to others during this period, but be sure to make time for yourself as well. Set aside 30 minutes every day to do something for just you – have a spa day, read a book, or work on a hobby.

 

Balance Your Social Needs

Your mental health relies on many things, and social interaction is one of them. Balancing your social interactions during the holidays is important for balancing your emotions. Too much interaction can cause you to burn out, whereas too little interaction can contribute to seasonal affective disorder. Gauge what’s right for you and stick to it this holiday season.

 

This year, really put a focus on your health during the holiday season. Being successful in being healthy and having a good time requires moderation and setting boundaries for both yourself and for others. Use these healthy holiday tips to stay on track, but also don’t hold yourself back from making memories just to save a few calories!

What is Physiotherapy? The Importance of Physical Therapy

Physiotherapy, also known as physical therapy, is in the same vein as sauna use for helping with body ailments by applying external elements to help the body heal. Being aware of your body and how it works is important for long-term health, and physiotherapy can be the perfect practice for both injury recovery and prevention. Read more to learn more about physiotherapy techniques and how it can benefit your overall health.

What is Physiotherapy?

 

Physiotherapy takes a ‘whole person’ approach to health and wellbeing, which includes addressing general lifestyle and encouraging participation from the patient. This practice helps restore movement and function when someone is affected by injury, illness or disability. It can also help reduce your risk of injury or illness in the future. Physiotherapy helps improve a range of conditions associated with different systems of the body, such as:

  • Neurological: stroke, multiple sclerosis, Parkinson’s
  • Neuromusculoskeletal: back pain, whiplash associated disorder, sports injuries, arthritis
  • Cardiovascular: chronic heart disease, rehabilitation after heart attack
  • Respiratory: asthma, chronic obstructive pulmonary disease, cystic fibrosis

 

Physiotherapists consider the body as a whole, rather than just focusing on the individual aspects of an injury or illness. Some of the main approaches used by physiotherapists include:

  • Lifestyle Education: General advice about things that can affect your daily lives, such as posture and correct lifting or carrying techniques to help prevent injuries
  • Movement, Tailored Exercise, and Physical Activity: Exercises recommended to improve your general health and mobility, and to strengthen specific parts of your body
  • Manual Therapy: Use of hands to help relieve pain and stiffness, and to encourage better movement of the body
  • Electrotherapy Techniques: Incorporating Transcutaneous Electrical Nerve Stimulation (TENS), laser therapy, diathermy, and ultrasound technology to help treat pain

Physiotherapy vs. Physical Therapy: Are They the Same?

 

On a basic level: Yes, they are the same.

On a more technical level: While both physiotherapy and physical therapy have the same goals, the terminology slightly differs. Physiotherapy involves a hands-on approach and makes skilled use of manual therapy such as stretching, joint mobilization, soft tissue release, etc. Physical therapy, on the other hand, adopts a more exercise-based approach for strengthening muscles, improving balance, etc.

 

The methods used to deal with pain are more varied in physiotherapy, including manual therapy and electrotherapy treatment techniques such as TENS (Transcutaneous Electrical Nerve Stimulation). A physical therapist would not commonly use the TENS method.

Regardless of the slight differences noted above, physiotherapy and physical therapy are essentially the same practice and are often used interchangeably.

 

The Importance of Physical Therapy

 

A physiotherapist’s purpose is to improve a person’s quality of life by using a variety of treatments to alleviate pain and restore function or, in the case of permanent injury or disease, to lessen the effects of any dysfunction. At the core of physiotherapy is the patient’s involvement in their own care, through education, awareness, empowerment and participation in their treatment.

Different Physiotherapy Techniques

 

Though the main approaches to physiotherapy were mentioned above, there are a number of other techniques that may sometimes be used during treatment. While the combination is not the same for everyone, these are the most common techniques that are used.

 

Massage

Massage is the manipulation of soft tissue through the use of hands. Massage can improve blood flow, reduce pain, and increase mobility. Massage can also help reduce any tension that you might have been holding onto and reduce your pain perception as well.

 

Taping

Your physiotherapist might use taping or strapping to immobilise certain joints. This can take tension off of strained areas and allow for better healing.

 

Icing

While you might be thinking that you can ice at home, many physiotherapy visits end by icing the area that was worked on. This is to help reduce any inflammation that might have come up during your visit. You normally should ice an injured area for 15 minutes, but when your physiotherapist is doing it in-office, you need to follow the time that is determined by the therapist.

 

Joint Mobilization or Manipulation

Joint mobilization increases the range of motions of joints and can dramatically help improve a patient’s life. This technique is done by focusing on a normal range of pain-free movement.

 

Stretching

Stretching during physiotherapy can mean a few different things. To begin with, stretching can help release any muscles that might be locked up. It will also increase your range of motion and allow you to stay more physically active for much longer. Allowing your muscles to lengthen will make them move better, reducing the risk of injury.

 

Neurodynamics

Some pain or injury is caused from a muscle putting too much pressure on a nerve, either due to injury or inflammation. Neurodynamics can help identify the source of the nerve compression and alleviate the pain.

 

Ultrasound

Ultrasound is another technique that is often used to help with physiotherapy treatment. Ultrasound provides a deep heating effect directly into muscles and soft tissues. Heating injured areas up improves circulation and can promote good healing.

How to Enhance Physiotherapy at Home

 

Incorporate Infrared Sauna Use

With the approval of your therapist, infrared sauna use and physiotherapy go hand-in-hand. For parts of the body that are experiencing muscle inflammation and swollen muscle tissue, saunas can help reduce inflammation. Studies also show that repeated use of saunas can have a positive effect on chronic pain, and it can also help alleviate joint pain and arthritis. By reducing this pain, your physiotherapy treatment may become easier to navigate. Sauna use can help your body feel better, making it a proactive measure in reducing risks of several diseases and preventing future injury.

 

Be Open with Your Physiotherapist

Your physiotherapist’s job is to provide you with the guidance to recover, which they cannot properly do if there isn’t an open line of communication. Check in with your therapist often and report back on what things are and are not working during your treatment. Ask questions if you have any, especially when it comes to perfecting techniques – one wrong move can unfortunately set back your progress. Set goals and milestones with your physiotherapist to make sure you are on track and know what to expect.

 

Do Your Daily Exercises and Stretches

Perhaps the most important way to ensure your physical therapy is working is by practicing your stretches and exercises at home. Your physical therapist likely assigned you different movements to help in your rehabilitation, and it’s crucial to follow them. This helps you learn proper techniques and become more aware of your treatment. Think of it like homework – you can learn so much in the classroom, but the homework and studying at home is what really helps you ace your test.

 

We believe in taking the ‘whole person’ approach. Taking the physiotherapy approach can be a huge benefit to your overall health. Whether recovering from an injury or learning lifestyle changes, these techniques will bring you lasting effects. If the above sounds like something that can benefit your life, speak with your doctor for next steps.

Staying Healthy with At-Home Activities for Adults

It is no secret that staying home for days, weeks, and even months can get pretty monotonous. But you can shift your mindset from being “stuck” inside by keeping yourself occupied. Since we can’t change the current situation, it’s better to focus on how we can work to make the best of it. Being at home actually allows you to focus your time and attention on things you may not have pursued otherwise, such as taking some time for yourself with a spa day or finally starting on a home project that has been on your to-do list. Read on to find some at-home activities for adults that will keep you stimulated, productive, healthy, and happy.

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Healthy At-Home Activities for Adults

 

Fun Things to Do at Home

As many have shifted into a work-from-home situation where home and business are always connected, it is now harder than ever to differentiate between when work ends and play begins. It is very important for your overall happiness to make some dedicated time to rest and enjoy life. Try out these at-home activities to keep your days lighthearted and fun:

 

Pick up a new creative project: Even if you aren’t the “crafty” type, crafting can be a great way to get your brain working in new ways. Painting, photography, graphic design, writing, playing music, and building are all great outlets for some of that pent-up creativity. At the end of it, you’ll maybe even find a new favorite hobby.

 

Plan video calls with loved ones: Staying in contact with loved ones is a great way to stay social when you are at home. Every week, schedule a call with someone new to check in and see how they are doing. Planning a large group call with friends or family can also give you a fun event to look forward to every week.

 

Schedule a movie night: Binge watching shows is surely one of everyone’s most popular at-home activities during these times, but what about having a dedicated movie night? Make this night special with movie snacks, a cozy setting, and a movie you’ve been wanting to see. You can even host a watch party with distant friends!

 

Break out the board games: Board games are definitely having a revival right now. As more time is spent at home, more time is available for putting in the time to learn and play new board games. Play with members of your household, or put on a game night with your bubble to really test your skills (and your relationships).

 

Have a picnic: Whether it’s in your backyard or on your living room floor, doing a themed meal like a picnic can make dining a little more exciting. Make and pack up all your favorite picnic foods in a basket, lay a blanket on the ground, and have a picnic right at home. If you have a bubble to enjoy it with, make it potluck-style!

 

Treat yourself to a spa day: This time is a bit stressful for everyone, and the tension builds up in the body. Get rid of this discomfort by treating yourself to an at-home spa day! Destress in an infrared sauna, soak in a bubble bath, put on a face mask, and dedicate a good hour to yourself to unwind and take a break.

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Healthy Things to Do at Home

Getting stuck in a rut happens quickly when you aren’t being healthy at home. Home life can certainly be a bit slower-paced than actively going out and doing things, but don’t let that be an excuse to push your health to the side. Instead, try these healthy at-home activities to keep your body and mind in shape while spending time in the house:

 

Invest in your health: Being healthy doesn’t have to require money, but it can definitely be worth it to invest in bigger-ticket items that can take your health to the next level. From infrared saunas to exercise machines, find equipment that inspires you to continue to stay healthy at home.

 

Try a new recipe: More time at home means less time eating out, so it’s the perfect time to get more acquainted with your kitchen! Look up recipes to add into your mealtime and learn a new trick or two. Use this as an opportunity to learn more about the ingredients you are using and to try new things.

 

Experiment with new workouts: Keep your days interesting by switching up your fitness routine. Not only will this keep you from getting bored with working out, it also ensures that you are targeting different areas of your body for more well-rounded fitness.

 

Make a meal plan: Planning out your meals ahead of time can help you save time and eat a healthier diet. By preparing your meals ahead of time, you only need to dedicate one day to cooking. Planning meals for your week also makes you more aware of the ingredients you are using and the portions you are eating.

 

Explore outlets for mental health: A large part of your health is your mental health, especially during this time. Find ways to express yourself and address your emotional wellbeing by finding outlets such as meditation, speaking with friends, or trying therapy.

 

Take some time outside: While this isn’t technically a healthy “at-home” activity since you’ll be outside, it is still an important thing to consider when spending more time at home. Getting some fresh air, movement, and sun can help break up all the time spent inside and help you feel more invigorated and healthy.

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Productive Things to Do at Home

While not as fun as some of the other at-home activities, being productive and getting work done is one of the best things to do when spending more time at home. These ideas require some extra work, but the end results will leave you feeling accomplished, efficient, and at peace knowing your life is on the right track.

 

Organize an area of your home: With all this time at home, you’re sure to have become more aware of where things are and how they’re organized. Set aside some time to focus on an area of your home to organize and rearrange. If organizing isn’t your favorite activity, try to only do one area in a day to avoid burnout.

 

Gather items for donation: Not only is this activity a great way to organize your items and clean out things you no longer need, it is also a great way to give back to those who may be in need. Spend some time going through your kitchen, closet, or storage and make a donation pile to bring to a local donation center.

 

Do a deep clean of one room: Similar to organizing a room, this at-home activity will help boost the enjoyment of being in your space for extended periods of time. Choose one room at a time to do a deep clean – dust, sweep, vacuum, scrub whatever you need to do to keep your home feeling refreshed and enjoyable.

 

Plan your budget: Taking a look at your budget isn’t the most fun at-home activities for adults, but it is a necessary one. We have seen the importance of being aware of your finances and planning for the future. Go through your recent transactions, forecast your future spending, and make sure your budget is on the right track.

 

Start a home project: Starting a home project may be daunting and seemingly time-consuming, but when you’re spending more time at home, it’s much easier to fit it into your daily life. Cross something off of your home improvement list and get started on a project that you can chip away at.

 

Learn a new language: Unfortunately, travel isn’t as easy to do right now, but you can still get a taste of other cultures by learning a new language! There are many languages and programs to choose from to help get you started, and hopefully you can use your new skills soon out in the world.

 

Being in your house doesn’t mean you’re stuck, it simply means you now have more opportunities to try these at-home activities for adults. Stay happy, healthy, productive!

Can You Use a Sauna When Pregnant? 9 Therapies to Try Instead

While using an infrared sauna has a slew of health benefits, that doesn’t necessarily mean it is safe for all to use, especially if you are pregnant. Luckily, there are many other alternative and complementary therapies such as massage and acupuncture to try instead to help alleviate pregnancy side effects. Read on to learn more about why not to use a sauna while pregnant, and tips on what to do instead to make sure you have a healthy and happy pregnancy.

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Using a Sauna While Pregnant

 

Is it Safe to Use an Infrared Sauna During Pregnancy?

The short answer: Speak to your doctor before using a sauna while pregnant.

Using the sauna during pregnancy, especially during the first trimester, is a risk. Most doctors recommend avoiding it. It is not recommended to use a sauna during pregnancy, as extreme heat exposure can lead to complications such as birth defects, miscarriages, or injury to the brain/spinal cord.

If your doctor gives you the OK to use a sauna during your pregnancy, limit the amount of time you spend inside to 15 minutes or less. Some doctors recommend avoiding saunas completely during pregnancy. Even a limited amount of time in the sauna can result in complications for your baby. You should leave the sauna immediately if you start to feel faint or nauseous. This may be a sign that your body is overheating.

 

Pregnancy and Heat Exposure

Studies have shown that some babies exposed to high temperatures (like those of a hot tub or sauna) during the first trimester experience serious complications to the brain and/or spinal cord. It’s also possible that exposure to extreme heat may cause or contribute to miscarriages or birth defects like ventricular septal defects and patent ductus arteriosus. Research is ongoing.

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Using Alternative & Complementary Therapies While Pregnant

 

Complementary therapies are therapies that are not part of the standard medical care usually prescribed by medical doctors. There are many types of complementary therapies, such as acupuncture, massage, and chiropractic medicine. They are also sometimes referred to as ‘integrative medicine’.

Some women turn to complementary therapies during pregnancy to help reduce symptoms such as nausea and vomiting and low back pain. Some women might also use these therapies to prepare for labor and to increase their chances of an uncomplicated birth. Since using a sauna when pregnant is not recommended, try these alternative and complementary therapies instead:

 

Acupressure

You’re probably already using acupressure without even realizing it. Ever massage your temples when you have a tension headache? That’s acupressure: a firm thumb or finger massage on certain points of the body. The points treated in acupressure are usually the same areas used in acupuncture, but instead of using needles, pressure is applied. Acupressure can be very helpful in relieving morning sickness (in the form of sea-bands or relief bands worn around the wrists) or back pain, among other pregnancy complaints. It can also help relieve the pain of contractions during labor.

 

Acupuncture

Acupuncture uses hair-thin, disposable needles to stimulate specific points on the body (each area is thought to be associated with an organ function). Like acupressure, acupuncture can restore your body’s balance and help it maintain its own health. Acupuncture can be helpful in treating morning sickness, constipation, backache, hemorrhoids, breech presentation, pain during labor and even insufficient milk production postpartum — best of all, with no side effects.

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Aromatherapy

Essential oils for pregnancy or any other situation aren’t meant to be ingested. Rather, they’re inhaled or diluted into a solution and used topically, whether it’s a spot treatment or bath soak. Since many medications are off-limits when you’re expecting, using certain essential oils during pregnancy can be a great alternative for treating illness and uncomfortable symptoms, and that’s exactly why aromatherapy is becoming more popular with pregnant women to help relieve nausea, soothe muscle aches, improve sleep and much more.

Do your research before using essential oils, as some have been deemed dangerous to pregnant women.

 

Chiropractic Medicine

Chiropractors use physical manipulation to realign joints of the body and spine. In pregnancy, chiropractic manipulation can help with back pain and sciatica. Be sure that you are receiving chiropractic care from a chiropractor who is well trained in treating pregnant women.

 

Exercise

Exercising during pregnancy has been found to reduce risk of pregnancy complications, lower odds of delivery complications, speed post-delivery recovery, boost your mood, lower blood pressure, ease back and pelvic pain, fight fatigue, improve sleep, and relieve constipation.

 

Hydrotherapy

Love taking a nice long bath to relax during pregnancy? Ever think about relaxing in the tub during your labor? That’s what hydrotherapy is all about: the therapeutic use of warm (not hot) water to reduce your discomfort from pregnancy side effects. While you shouldn’t use a sauna when pregnant, a warm bath is a perfect swap. Some doctors recommend that the water temperature stay below 95°F during pregnancy and to stay in the water no longer than 10 minutes.

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Massage Therapy

Whether a massage comes from your partner’s untrained hand, or from a professional masseuse trained in prenatal massage, getting rubbed the right way during pregnancy can help relieve many pregnancy symptoms — from heartburn and headaches, to backache, and sciatica. Massage can also be wonderful during labor to ease pain. A counter-pressure massage is especially helpful for back labor.

 

Meditation

Deep relaxation techniques, meditation and visualization can help you cope with a variety of physical and emotional stresses of pregnancy. Such techniques enable you to relax and focus your concentration, reducing stress, lowering your blood pressure, and enhancing your peace of mind. And who couldn’t use that during pregnancy?

 

Reflexology

Reflexology, a therapy in which pressure is applied to certain areas of the feet, hands and ears, can be beneficial in helping relieve nausea, constipation, fatigue and backache, among other pregnancy symptoms. Reflexology on certain areas of the feet can also stimulate labor contractions – good if you’re overdue, not so good if you’re not near term. So make sure that the reflexologist is well trained in pregnancy reflexology and avoids those areas of your feet before term.

 

Using a sauna when pregnant unfortunately isn’t a recommended practice, but there are plenty of other therapies available to help manage pregnancy side effects. Speak to your doctor before trying any new alternative and complementary therapies during your pregnancy to ensure you and your baby are safe during the process.

What is Heat Therapy? Heat Therapy Benefits and Types

Summer can get pretty hot, but thermotherapy (also known as heat therapy) can get even hotter. While sweating even more than usual in the summer heat may not sound very appealing, heat therapy can be a great tool in managing certain pain and offering relaxation. Read on to learn more about heat therapy, its benefits, and which devices you can use to try it out at home.

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What is Heat Therapy?

 

Heat therapy, also known as thermotherapy, is the practice of applying heat to the body for therapeutic benefits. Heat therapy can be as simple as taking a warm bath, but can also be more intensive with practices such as infrared sauna use. Unlike cold therapy, heat can safely be applied for prolonged amounts of time to provide extended relief.

 

What Heat is For

Heat is primarily for non-inflammatory body pain, relaxation, comfort, and reassurance, and taking the edge off of several kinds of body pain. Thermotherapy helps with mostly duller and persistent pains associated with stiffness, cramping, and/or sensitivity, which can be loosely categorized:

 

  • Acute soreness from over-exertion, or the pain you get after trying a new workout for the first time. Interestingly, not only is heat likely helpful for this kind of pain, it’s almost the only thing that is.
  • Stiffness and pain in specific areas related to osteoarthritis, muscle “knots” or trigger points, and most kinds of cramping/spasm (menstrual, neuropathic, restless leg syndrome, for example, or even just stiffness from postural stress). But not, of course, cramps from heat exhaustion.
  • “Hurts all over” pain and sensitivity. There are many kinds, but primarily: fibromyalgia, rheumatic diseases, drug side effects, vitamin D deficiency, and sleep deprivation.

 

What Heat is Not For

Heat will make some conditions much worse. Never apply heat to an infection or fresh injury where the superficial tissue is sensitive to the touch, the skin is hot and red, or if there is swelling. Or any other acute inflammation, like a flare-up of arthritis. That’s what ice is for: soothing inflamed tissue. If there’s no obvious/severe injury or infection, it’s okay to try a heat treatment.

Unfortunately, it can be difficult to tell if pain is due to an injury. This is the puzzle at the centre of many chronic pain problems: the distinction between feeling damaged and being damaged. Fortunately, if the pain is mild enough that you can’t tell if it’s a fresh injury, just try some heat and see what happens. But there are many situations where this kind of ambiguity is a challenge, like lower back pain.

Heat therapy should not be used if the afflicted area is bruised or swollen, and open wounds should be avoided. Those with conditions such as diabetes, vascular disease, multiple sclerosis, dermatitis, heart disease, and deep vein thrombosis are at higher risk of injury when using thermotherapy, so discuss with your doctor before attempting.

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Heat Therapy Benefits

 

One of the most prominent benefits of heat therapy is the treatment of muscle tension. If you have ever suffered from a sore back or a pulled muscle, you know just how effective heat therapy for back pain is and how much relief can come from a hot pad or a soak in the tub. This is because the application of heat helps your muscles stretch by increasing tissue extensibility, causing any stiff or tense muscles to relax.

Heat also triggers the body’s response to heal by increasing blood flow to affected areas. This is helpful in speeding up the recovery time of an acute injury, decreasing the discomfort from migraines and headaches, and simply helping the body relax for general stress relief or help with sleep.

More intensive thermotherapy practices create a sudden increase in the body’s core temperature and trigger the production of heat shock proteins, or HSPs, to protect your body from perceived stress. As this happens, muscles reach proper function while the heat shock proteins begin to guard muscles from potential trauma. This helps your body repair and rebuild any damaged areas.

Heat shock proteins are especially helpful in reducing recovery time and enhancing muscle mass for those who are active. You can activate heat shock proteins by spending some time in an infrared sauna or going all-out at the gym.

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Types of Heat Therapy

 

Direct Contact

Direct contact heat therapy, also known as localized heat therapy, is the easiest method to do at home. This method requires you to apply either moist or dry heat directly to the afflicted area to deeply heat the muscles in the area. Heating methods include heating pads, hot baths, and even warming topicals. While there is debate whether dry or moist heat is more effective, clinical studies have not noted a significant difference.

 

Infrared Heat

Infrared heat therapy penetrates deeper into the body than direct contact application. Infrared heat is capable of reaching below the surface of the skin through near infrared, 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 thermotherapy application, 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.

 

Systemic Heat

Systemic heating means raising the entire body temperature with a bath or hot tub, steam bath, or hot shower – basically creating an artificial fever. Infrared heat mentioned above can also be classified as systemic heat, as it heats the body through. This application is often a helpful factor with conditions where emotional stress, knots in your muscles, or a significant complicating factor such as lower back pain is an issue.

 

Heat therapy can be a great tool for pain management and relaxation as long as it is applied correctly and safely. If you have any questions regarding thermotherapy, reach out to your doctor to ensure heat therapy benefits apply to you and can be done safely for your health.

Do Saunas Help Remove Toxins from the Body?

By Dr. James DiNicolantonio www.drjamesdinic.com

 

We are constantly being exposed to environment toxins such as pesticides, herbicides, heavy metals, plastics, flame retardants, phthalates, and more. Many chemicals are sprayed on our food, arsenic can be found in rice, aluminum in deodorants, over the counter and prescription medications and cookware, and heavy metals like mercury and cadmium accumulate in fish and shellfish/bivalves, respectively. The list goes on and on. The very air we breathe is filled with pollution such as automobile exhaust. Thus, we are now living in a toxic environment and these toxins accumulate in our bodies; but is there anything we can do about it?

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Evidence suggests that human fat tissue is widely contaminated with numerous man-made chemicals including persistent organic pollutants (POPs), which can stay in the body for decades.1 Examples of POPs include organochlorine pesticides, polychlorinated biphenyls (PCBs) and dioxins. POPs accumulate in the food chain, particularly in animal fat (fish, meat and milk).

If you were breastfed you would have received a hefty dose of these POPs during your most vulnerable years. Even decades later these POPs can still remain in your fat tissue slowly being released into the bloodstream. In fact, it can take decades to completely eliminate POPs from the body and in the meantime, they can cause numerous negative health consequences. Even low-level exposure to these POPs can adversely affect the endocrine, immune, nervous and reproductive systems. And we need a healthy immune system especially nowadays!

Since our own fat tissue serves as a storage reservoir for these POPs – and since they remain with us for several months but up to decades – strategies that can help mobilize and eliminate these toxins from our bodies may help support our health. One such strategy for helping to remove these toxins from the body is through sauna-induced sweating.

Couple-Sweating-in-Sauna-to-Detoxify

Since the 1980s, the Hubbard protocol, which utilizes sauna as well as exercise, niacin, and supplemental oils, has been tested in numerous studies showing beneficial effects for reducing body stores of POPs and improving clinical symptoms in those with environmental POP exposure.2 Typically, these studies find a 25-30% reduction in POP levels in fat and blood thought to be caused by the increase in their elimination in the skin through sweat.2

Clinical benefits with the Hubbard protocol have included improvements in IQ, neurocognitive function, ability to work, pain, fatigue and quality of life. Even respiratory symptoms in first responders at the World Trade Center and Gulf War veterans exposed to oil-well fires have found improvements with this protocol.2 But is the use of a sauna in the Hubbard protocol driving the benefit?

It has been known for a while that enhanced sweat production plays a major role in the benefits of the Hubbard protocol as it coincides with an increased turnover of these toxins in fat tissue. In fact, sweating alone has been used to help improve uremia, which is a build-up of toxins in the blood in patients with kidney disease. Since sweat contains POPs and heavy metals, and sweat volume can reach two liters per hour in those who are acclimated;3 this suggests that sweating in a sauna may be a good way to eliminate these toxins.2

Woman-Using-Sauna-for-Detoxification

However, don’t just take my word for it. Let’s have a look at the clinical studies testing sauna therapy for its potential to eliminate toxins through sweat.

A research group led by Stephen Genuis from the University of Alberta in Edmonton sought to test this idea. Since 2010, they have published at least half a dozen studies looking at the elimination of toxins from the body through blood, urine, and sweat, referred to by the acronym BUS. However, what we are interested in is their data on the elimination of toxins through sweat.

In their first paper, published in 2010, they collected blood, urine and sweat from 20 individuals, half in good health and half with numerous health issues. The authors noted that many toxic heavy metals were preferentially excreted through sweat. They concluded, “Induced sweating appears to be a potential method for elimination of many toxic elements from the human body.”4  In the study, all but three of the twenty participants used sauna (e.g., steam or infrared) as the method to induce sweating; exercise was used for the other three participants. In particular, using a sauna was a very good way to help eliminate the heavy metals cadmium, lead, and aluminum from the body; heavy metals which are now commonly found in the environment.

Since then this group has gone on to show that infrared/steam sauna sessions help to eliminate phthalates5, flame retardants6, Bisphenol A7, pesticides3 and PCBs8. Considering that infrared and steam saunas were used in these studies, these results do not necessarily apply to your traditional convection heat saunas. Additionally, the use of a sauna may even help individuals exposed to mold and mycotoxins.9

In summary, numerous clinical studies have shown that utilizing an infrared/steam sauna is able to remove many toxins through sweat; these include but are not limited to, heavy metals, phthalates, flame retardants, Bisphenol A, pesticides and PCBs. Furthermore, the use of a sauna may improve clinical symptoms in patients exposed to mold. Thus, sauna bathing may be a potential strategy to help eliminate toxins from the body. Something that all of us could use living in this toxic world.

 

References

1      Lee YM, Kim KS, Jacobs DR, Jr., et al. Persistent organic pollutants in adipose tissue should be considered in obesity research. Obes Rev 2017;18:129-39.

2      Kerr K, Morse G, Graves D, et al. A Detoxification Intervention for Gulf War Illness: A Pilot Randomized Controlled Trial. Int J Environ Res Public Health 2019;16.

3      Genuis SJ, Lane K, Birkholz D. Human Elimination of Organochlorine Pesticides: Blood, Urine, and Sweat Study. BioMed research international 2016;2016:1624643.

4      Genuis SJ, Birkholz D, Rodushkin I, et al. Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Arch Environ Contam Toxicol 2011;61:344-57.

5      Genuis SJ, Beesoon S, Lobo RA, et al. Human elimination of phthalate compounds: blood, urine, and sweat (BUS) study. TheScientificWorldJournal 2012;2012:615068.

6      Genuis SK, Birkholz D, Genuis SJ. Human Excretion of Polybrominated Diphenyl Ether Flame Retardants: Blood, Urine, and Sweat Study. BioMed research international 2017;2017:3676089.

7      Genuis SJ, Beesoon S, Birkholz D, et al. Human excretion of bisphenol A: blood, urine, and sweat (BUS) study. J Environ Public Health 2012;2012:185731.

8      Genuis SJ, Beesoon S, Birkholz D. Biomonitoring and Elimination of Perfluorinated Compounds and Polychlorinated Biphenyls through Perspiration: Blood, Urine, and Sweat Study. ISRN toxicology 2013;2013:483832.

9      Rea WJ. A Large Case-series of Successful Treatment of Patients Exposed to Mold and Mycotoxin. Clin Ther 2018;40:889-93.

Salt is in the Air: Halotherapy as a Potential Way to Boost Immunity and Lung Health

By Dr. James DiNicolantonio www.drjamesdinic.com

 

Halotherapy is the breathing of salty air. It is an alternative treatment that has been used since medieval times. In Eastern and Central Europe, underground salt caves have long been claimed to provide numerous health benefits.1 Going into salt caves for therapeutic purposes is known as speleotherapy (speleo being the Greek word for cave). Halotherapy involves inhaling salt microparticles aboveground to mimic the microclimate of salt caves. Even Hippocrates is said to have known about the benefits of salt caves.1

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Halotherapy was first recognized as a treatment in 1843 by Polish physician Dr. Feliks Boczkowski, who noticed that salt mine workers rarely suffered from respiratory issues.2 Impressed with the health benefits he personally witnessed in salt mines, Dr. Boczkowski founded the first health resort at the Wieliczka Salt Mine in Poland. Soon after, all throughout Eastern Europe others began using salt caves as underground health resorts. Realizing that most people didn’t have a means to go into a salt cave, in 1976, Russian doctors and scientists created the first machine to produce salt microcrystals, known as a halogenerator, and halotherapy was born. In the 1980s, halochambers were built lined with rock salt and were eventually certified as medical devices in Russia. Essentially, we have a Polish doctor and the Russians to thank for the birth of halotherapy.1, 2

There are two types of halotherapy, dry and wet methods. The dry method of halotherapy is free of humidity and uses dry salt microcrystals, whereas wet halotherapy uses a mixture of salt and water in the air. A typical salt room delivers 5 mg of dry salt aerosol (with particles ranging from 0.1 to 5 microns) into the air during a 1-hour session.1, 2 A usual halotherapy plan entails 14 1-hour sessions over 2 months with a 48-hour break in between sessions, with an initial course of 4 sessions being recommended to check for a beneficial effect.1 A brief worsening of symptoms may occur prior to improvement, which has been termed “speleo-reaction.” This may be due to the breaking up of mucus and its subsequent draining increasing cough.

Woman-Entering-Halotherapy-Treatment-Room

So, are there any potential benefits with halotherapy?

One article suggested potential benefits of sitting in salt rooms and inhaling microscopic salt particles in those with asthma, bronchitis, lung disease, respiratory allergies, other respiratory-tract disorders, and chronic ear infections.1 The article also indicated claims of a success rate of 90% for treating pediatric asthma in salt rooms.1 Other publications show that halotherapy is associated with relief of cystic fibrosis, asthma and chronic obstructive pulmonary disease (COPD).3, 4 The idea is that the inhaled salt helps thin and break up mucus and other airway secretions improving their elimination.

Another review article on halotherapy cited three case-control studies in patients with respiratory diseases, all of which reported improved respiratory function and improvements in several lung functions tests, including forced vital capacity, forced expiratory volume in 1 second (FEV1), oxygen saturation, partial pressure of oxygen in arterial blood, and partial pressure of carbon dioxide in arterial blood.4 Others have found improvements in quality of life in COPD patients with halotherapy finding reductions in exacerbations, hospitalizations, improved physical tolerance and reduced fatigue.4 Even positive shifts in immunological status and decreases in medication use, such as inhaled corticosteroids, have been found. A randomized study by Nurov documented increased levels of lymphocytes, immunoglobulins and increased neutrophil phagocytosis activity. In other words, halotherapy increased immune cell numbers and stimulated their activity.5  Thus, it’s possible that breathing in salt microcrystals may help to improve lung function, oxygenation, and immune function.

Woman-Using-Home-Halotherapy-Generator

Other studies have found improvements in chronic bronchitis and bronchiectasis (destruction and widening of the larger airways) and common colds during the cold season being cut in half.1 A 2006 Cochrane Database of Systematic Reviews found three randomized clinical trials of salt room therapy, two of which reported that this therapy had beneficial effects on lung function.1 In COPD patients, nebulized saline has shown improvements in breathlessness scores and mucous expectoration.6 In a long-term, double-blind, parallel-group trial of 164 patents with stable cystic fibrosis with mild to moderate lung disease, inhaled hypertonic saline improved lung function as measured by forced vital capacity and FEV1 and fewer pulmonary exacerbations and antibiotic use. The researchers concluded, “Hypertonic saline preceded by a bronchodilator is an inexpensive, safe, and effective additional therapy for patients with cystic fibrosis.1, 7 Other potential benefits may include improvements in skin conditions such as psoriasis and dermatitis although more research is needed.1, 8

Two randomized trials showed that a salt chamber reduces bronchial hyper-responsiveness in asthmatics.9, 10 Other publications note that halotherapy improves occupational chronic obstructive lung diseases.11 Halotherapy can even improve enlarged adenoids and tonsils, which is the main contributor of sleep apnea in pre-pubertal children.12 And halotherapy has even been suggested as a first line treatment for bacterial vaginosis.13 

Salt caves have been used for thousands of years. Halotherapy, which mimics the microenvironment in these salt caves, is now a potential strategy to provide therapeutic benefits. In Canada, Romania, and Israel, certain specialized nebulizers that release finely pulverized dry salt aerosol particles are approved as medical devices. Breathing in salt is something that we experience whenever we enter a salt cave or are near the ocean. Inhaling salt microcrystals using modern-day salt rooms or devices may be another strategy that mother nature has given us to improve our health.

 

References 

1      Horowitz S. Salt Cave Therapy: Rediscovering the Benefits of an Old Preservative. Alternative and Complementary Therapies. 2010;16:158–162.

2      https://www.salttherapyassociation.org/images/STA-Reference-and-Resources-Guide-022719—Small.pdf.

3      Rashleigh R, Smith S, Roberts N. A review of halotherapy for chronic obstructive pulmonary disease. Int J Chron Obstruct Pulmon Dis. 2014;9(1):239-246

https://doi.org/10.2147/COPD.S57511.

4      Chervinskaya AV, Zilber NA. Halotherapy for treatment of respiratory diseases. J Aerosol Med 1995;8:221-32.

5      Nurov I. Immunologic features of speleotherapy in patients with chronic obstructive pulmonary disease. Medical and Health Science Journal. 2010;2:44–47.

6      Khan SY, O’Driscoll BR. Is nebulized saline a placebo in COPD? BMC Pulm Med 2004;4:9.

7      Elkins MR, Robinson M, Rose BR, et al. A controlled trial of long-term inhaled hypertonic saline in patients with cystic fibrosis. N Engl J Med 2006;354:229-40.

8      Endre L. [Theoretical basis and clinical benefits of dry salt inhalation therapy]. Orv Hetil 2015;156:1643-52.

9      Bar-Yoseph R, Kugelman N, Livnat G, et al. Halotherapy as asthma treatment in children: A randomized, controlled, prospective pilot study. Pediatr Pulmonol 2017;52:580-7.

10    Hedman J, Hugg T, Sandell J, et al. The effect of salt chamber treatment on bronchial hyperresponsiveness in asthmatics. Allergy 2006;61:605-10.

11    Chervinskaya AV, Kotenko KV. Efficiency of controlled halotherapy in rehabilitation of patients with occupational lung diseases. Med Tr Prom Ekol 2016:38-40.

12    Gelardi M, Iannuzzi L, Greco Miani A, et al. Double-blind placebo-controlled randomized clinical trial on the efficacy of Aerosal in the treatment of sub-obstructive adenotonsillar hypertrophy and related diseases. Int J Pediatr Otorhinolaryngol 2013;77:1818-24.

13    Maliavin AG, Filiaeva Iu A, Umakhanova MM, et al. [Halotherapy–a new treatment of bacterial vaginosis]. Vopr Kurortol Fizioter Lech Fiz Kult 2004:35-7.

Sauna Bathing for Peaceful Minds and Healthy Hearts

By Dr. James DiNicolantonio www.drjamesdinic.com

 

Most people use saunas for relaxation, stress reduction, pain relief, and socializing. 1 The most commonly reported benefits with sauna use include improvements in pain, mental issues, and sleep 1 – something all of us could benefit from right now. However, emerging evidence suggests that sauna is not only beneficial for our mental health but also our heart health.

In fact, regular sauna bathing is associated with reductions in hypertension, fatal cardiovascular events, sudden cardiac death, stroke, neurodegenerative diseases, and all-cause mortality. 2, 3 Sauna bathing 2-3 times per week, versus 1 time per week or less, is also associated with a 33% reduction in the risk of venous thromboembolism. 4 Epidemiological studies find greater reductions in cardiovascular risk with frequent and regular sauna sessions of at least 20 minutes in duration. 2 ,3 , 5

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For most saunas, in order to elevate heart rate above 100 beats per minute the session needs to be longer than 10-15 minutes. The real magic with sauna bathing likely occurs somewhere around the 25 to 30-minute mark (when the heart rate reaches around 120 beats per minute or higher). 5

Two clinical trials in patients with at least 1 cardiovascular risk factor found that 30 minutes in the sauna improves systolic and diastolic blood pressure. 6, 7 One of them noting improvements in arterial stiffness.6  In heart failure patients, sauna sessions also significantly reduce blood pressure 8 and also increase cardiac and stroke indexes, reduce systemic vascular resistance and increase ejection fraction. 9 These benefits may have to do with improvements in oxidative stress and increases in the production of nitric oxide leading to better vascular relaxation and blood flow. 10

Two weeks of far infrared sauna sessions significantly improves systolic and diastolic blood pressure, flow-mediated dilation, fasting glucose, body weight, and body fat. 11 Far infrared sauna therapy also improves ventricular arrhythmias, heart rate variability and brain natriuretic peptide in patients with chronic heart failure 12 and vascular health in patients with at least one coronary risk factor. 13

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Combining aerobic exercise with frequent sauna bathing may confer the greatest heart health benefits. Indeed, 15 minutes of aerobic exercise followed by 15 minutes in the sauna improves mean arterial pressure, arterial stiffness and pulse pressure, benefits that were retained even after a 30-minute recovery period. 14 Sauna bathing also lowers heart rate. Indeed, one study noted a 9 beat per minute reduction in resting heart rate after a 30 minute sauna session. 5 And another study found similar benefits with a 25-minute sauna session finding reductions in blood pressure and heart rate. 15

During a sauna session there is an acute increase in heart rate and blood pressure but afterwards there is a reduction. 15 An effect similar to what occurs with moderate exercise. Additionally, after sauna bathing there is a significant increase in parasympathetic activity but a reduction in sympathetic activity leading to an increase in heart rate variability.  5 Considering that hypertension, fatal arrhythmias, coronary artery disease, and acute myocardial infarction are associated with reductions in heart rate variability 5 an improvement in this parameter with sauna therapy may lead to significant cardiovascular benefits.

In summary, sauna bathing is safe for most individuals and appears to lower blood pressure, improve artery health, heart rate variability, and resting heart rate. Sauna therapy also increases nitric oxide dilating blood vessels and reducing oxidative stress. All of these effects are likely why regular sauna use is associated with a lower risk of dying from heart disease.

 

References

1      Hussain JN, Greaves RF, Cohen MM. A hot topic for health: Results of the Global Sauna Survey. Complement Ther Med 2019;44:223-34.

2      Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc 2018;93:1111-21.

3      Laukkanen T, Khan H, Zaccardi F, et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA internal medicine 2015;175:542-8.

4      Kunutsor SK, Makikallio TH, Khan H, et al. Sauna bathing reduces the risk of venous thromboembolism: a prospective cohort study. Eur J Epidemiol 2019;34:983-6.

5      Laukkanen T, Lipponen J, Kunutsor SK, et al. Recovery from sauna bathing favorably modulates cardiac autonomic nervous system. Complement Ther Med 2019;45:190-7.

6      Lee E, Laukkanen T, Kunutsor SK, et al. Sauna exposure leads to improved arterial compliance: Findings from a non-randomised experimental study. European journal of preventive cardiology 2018;25:130-8.

7      Laukkanen T, Kunutsor SK, Zaccardi F, et al. Acute effects of sauna bathing on cardiovascular function. J Hum Hypertens 2018;32:129-38.

8      Tei C, Horikiri Y, Park JC, et al. [Effects of hot water bath or sauna on patients with congestive heart failure: acute hemodynamic improvement by thermal vasodilation]. J Cardiol 1994;24:175-83.

9      Tei C, Horikiri Y, Park JC, et al. Acute hemodynamic improvement by thermal vasodilation in congestive heart failure. Circulation 1995;91:2582-90.

10    Gryka D, Pilch WB, Czerwinska-Ledwig OM, et al. The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men. Int J Occup Med Environ Health 2020;33:173-85.

11    Biro S, Masuda A, Kihara T, et al. Clinical implications of thermal therapy in lifestyle-related diseases. Exp Biol Med (Maywood) 2003;228:1245-9.

12    Kihara T, Biro S, Ikeda Y, et al. Effects of repeated sauna treatment on ventricular arrhythmias in patients with chronic heart failure. Circ J 2004;68:1146-51.

13    Imamura M, Biro S, Kihara T, et al. Repeated thermal therapy improves impaired vascular endothelial function in patients with coronary risk factors. J Am Coll Cardiol 2001;38:1083-8.

14    Lee E, Willeit P, Laukkanen T, et al. Acute effects of exercise and sauna as a single intervention on arterial compliance. European journal of preventive cardiology 2019:2047487319855454.

15    Ketelhut S, Ketelhut RG. The blood pressure and heart rate during sauna bath correspond to cardiac responses during submaximal dynamic exercise. Complement Ther Med 2019;44:218-22.

Using Saunas for a Natural Substance Abuse Detox Treatment

Detoxification from substances can be an unpleasant experience, but there are many tools, therapies, techniques, and resources available to help make it a little easier. From alcohol to nicotine, the body at times may need help with the detoxification process when ridding the body of substances. Read below to learn what to expect when going through a detox, and how an infrared sauna can help with detoxification both during and after treatment.

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Function & Benefits of Detoxification

 

Directly or indirectly, toxic residues find their way into our air, food and water supplies. The net effect of this ecological overload is to alter the body’s balance, or homeostasis. This interference with our natural biological tendencies to restore internal balance results in disease in one form or another. These illnesses include cancers of virtually every organ system of the body, as well as leukemia, liver disease, pulmonary damage, anemia and blood changes, nervous system disease, immune system damage, psychological damage, reproductive and fertility impairment, and kidney dysfunction.

With that being said, it is obvious that detoxification is an important function to keep the body safe and healthy. When toxins are properly removed, there are many health benefits:

  • Improved Immune System
  • Healthier Internal Organs
  • Weight Loss and Management
  • More Energy
  • Improved Mental Clarity

At a basic level, detox is a perfectly natural process. Drugs enter the body, and the body’s systems work to process the chemicals. Cells in the liver purify the blood. Cells in the digestive system process alcohol. Cells in the kidneys move waste out of the body altogether. It’s an efficient and perfectly natural system that the body uses in order to heal. But drugs can wreak havoc on those natural systems, as some drugs are just so powerful that the body can’t handle a typical cleaning protocol.

The body can be capable of performing its own drug detox, but it takes time and the withdrawal symptoms that occur in the meantime are uncomfortable at best. Sometimes, drugs are so powerful that people who attempt natural methods put their lives at risk. That is why experts agree that a medical detox program is the safest choice for people with an addiction history.

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Why to Use Natural Therapies for Treatment

 

When detoxing for substance abuse, no treatment should be done without medical supervision. Depending on the substance and the level of use, the detoxification process may become more or less dangerous. When seeking treatment, you and your doctor will discuss the options best suited for you, which may include a combination of medications and other therapies to help lessen the symptoms of withdrawal.

Though natural therapies will likely not be the only form of treatment, they are a great addition to substance abuse treatment to help bring the body feeling back to normal. Many detox centers offer natural therapies, such as massage and infrared sauna use, to patients both during and post-treatment to provide comfort as the body is transitioning.

 

Doing a Substance Abuse Detox with a Sauna

 

Including infrared sauna use in a substance abuse detox can help with three main things: improved circulation, enhanced detoxification, and reduction of negative withdrawal symptoms.

Long-term abuse of drugs and alcohol can cause problems in the heart and areas of the nervous system depending on the drug of choice and the severity of the addiction. The heat in an infrared sauna helps repair circulation, sending blood flow to all the necessary areas. This also moves blood closer to the surface of the skin. A process known as lipolysis begins to break down fat tissues in the body that contain toxins that are then released into the bloodstream.

Though some of these toxins are excreted through the skin, others are sent to the kidneys and liver. Sauna therapy raises the level of toxins through increased sweating, and therefore, pushes toxins out through human waste and urine.

Additionally, individuals may find saunas soothing in the same way that some find massages soothing during the drug detox period. Some drugs cause joint and muscle pain as withdrawal symptoms, and the high heat of a sauna can relieve some of this pain. Infrared sauna therapy can help improve withdrawal symptoms of fatigue, stress, anxiety, muscle cramps, inflammation, pain, rapid heart rate, drug cravings, sleep disturbances, low energy, and reduced cognitive function by increasing blood circulation and decreasing blood pressure, stress, anxiety, and fatigue.

The use of infrared saunas can also become part of a self-care routine post-treatment for those who are undergoing substance abuse recovery. If anything, visiting an infrared sauna can help to relax, soothe the body and mind, and make you feel rejuvenated.

Woman-Getting-Support-During-Substance-Detox

What to Expect with a Substance Detox

 

On average, the detox process typically lasts for between 7 and 10 days. When the amount of alcohol or drugs in a patient’s system is gradually reduced, they will typically begin to experience withdrawal symptoms. The type of withdrawal symptoms that are experienced, as well as how severe these are, depend on how long a person has been addicted to alcohol or drugs, the type of substance that they are addicted to, how much they have been consuming, and their general mental and physical health.

Withdrawal can result in a wide range of physical and psychological symptoms. Physical symptoms include nausea, diarrhea, and vomiting, shaking, sweating, high temperature and/or chills, increased heart rate, increased blood pressure, abdominal cramps, muscle and bone pain, exhaustion, and vivid and unpleasant dreams. Psychological symptoms include, irritability, anxiety, confusion, paranoia, insomnia, depression, inability to concentrate, mood swings.

In the most severe cases, withdrawal during a substance detox may result in hallucinations, delirium, and seizures.

Thankfully, with the help of medical support, medications, and natural treatments available to those in need to properly and safely detox from substance abuse. Medications and infrared sauna therapy both help manage the negative side effects of withdrawal and create a more comfortable recovery and return to normal.

 

Resources for Substance Abuse

 

If you or a loved one is facing issues with substance abuse, there are many resources available to help you take the next step toward recovery. Speak to your doctor about potential treatment and recovery options, and use the resources below for hotlines, information, and programs to help you through your journey: