Far Infrared Sauna Benefits During Cold and Flu Season

Between the cold weather and influx of germs, you're much more likely to get sick at this time of year due to a weakened immune system. In addition to the typical cold-preventing remedies, far infrared saunas have many wonderful benefits that help strengthen the immune system, especially at this time of year. Read on to learn about the many ways our sauna can help prevent you from getting sick this autumn and winter. 

An Increase in Body Temperature

As uncomfortable as fevers may be, the raise in body temperature is what helps fight off pathogens that cause you to become even more sick. A far infrared sauna raises your core body temperature and although it doesn't mimic the way a fever increases temperature, it still results in the same benefits of a fever. These benefits include improved immune functions and properly preparing your body for this season. A raise in body temperature also helps your immune system remember specific germs that you have been exposed to, to help better fight them off next time you encounter them. 

The increase in body temperature also causes something known as heat stress. This low level of heat stress generates a production of heat-shock proteins which help prevent an individual from getting sick. 

Stress Reduction

Cortisol is a hormone that works with the body's stress response, and is also known to weaken the immune system. Far-infrared saunas assist in the reduction of cortisol when you are in a relaxed state, which in-turn helps decrease the chances of becoming sick.

Improved Sleep

We all know how important sleep is, but did you know it helps play a role in strengthening our immune system? Specifically, deep sleep helps build the antiviral immune system, which means getting a good night of deep sleep will help decrease your chances of becoming sick. A drop in body temperature is what cues the body that it's time to sleep. Spending time in a sauna, specifically in the afternoon, will help your body relax and wind down, allowing the body's temperature to drop naturally to improve sleep quality and therefore keeping your antiviral immune system strong.

How Can I Make the Most of My Sauna Experience?

The immune strengthening benefits of the far infrared sauna are so important to keeping your body strong in the winter. To get the most out of your sauna experience, it is important to be consistent with your sauna use. One session a week is a great place to start. We're here to help you stay warm and healthy all season long! 

References

“Sunlighten. How Infrared Saunas Can Boost Your Immune System During Cold and Flu Season”. Retrieved from https://www.sunlighten.com/blog/fighting-cold-flu-season-infrared-sauna-therapy/?utm_source=delivra&utm_medium=email&utm_campaign=fall%20wellness%20content%20-%20customers&utm_id=1665221&dlv-ga-memberid=65244236

Journal Prompts to Inspire Reflection

Have you been looking for new ideas of ways to slow down, practice mindfulness, or adopt self-care routines? The act of journaling can do all of these plus stretch your IQ, help you set and achieve goals, boost your ability to perceive and respond to your emotions, engage memory and increase concentration, spark creativity, strengthen self-confidence, and promote healing. If journaling is new to you or seems daunting, start with a short 10-15 minute session once a week. This act of slowing down for a few minutes to reflect will likely have positive effects on you, and eventually this practice could grow into a new self-care routine.

Sometimes when we sit down to write or reflect, it’s hard to know where to start. One form of journaling is to do a “free write” where you put down whatever thoughts come to mind. In this method, don’t try to control what you write--just let it flow organically from topic to topic. Sometimes the act of turning our thoughts into words on paper can feel cathartic. 

If you’d like more direction in deciding what to journal about, here are some prompts to consider:

• What would you say to your teenage self?

• Describe a recent pleasant experience. 

• What are 10 things/people that make you smile, and why?

• What does unconditional love look like?

• Reflect on things that bring tears to your eyes. 

• How do others see you? How do you see yourself?

• Think back on some of your mistakes and consider what you can learn from them. 

• What matters most to you, and why?

• What’s something you want to learn how to do, and what steps will you take to do it?

Whatever shape your journaling takes, observe what comes up. Notice any emotions or memories that may arise with gentle curiosity. Take pride in the fact you are prioritizing self-care by spending some time connecting with your mind through writing. 

References

Nguyen, T. (2017). 10 Surprising Benefits You’ll Get From Keeping a Journal. Retrieved from https://www.huffpost.com/entry/benefits-of-journaling-_b_6648884?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAANhILdvlB4W7JvpQBxfC61LvExUYTOzwKMdwqQPWOWLhK1I2BKpSKQS-oxSPHQLE6CQEJqeZ7E6wRfd5-E0Dxkdmft_s2yvSXdfxNCdV7I6W44PtVBXzEqm7krXBhhnrfZx7LMZFfTV7vQSxeWF7x_Q1Ogr0hB0VYTQH-VViYuxd
Tartakovsky, M. (2018). 30 Journaling Prompts for Self-Reflection and Self-Discovery. Retrieved from https://psychcentral.com/blog/30-journaling-prompts-for-self-reflection-and-self-discovery/

Meaningful New Year's Resolutions

Can you believe it’s 2020? I don’t know if you agree, but it really feels like the past few months flew by. With the new decade officially upon us, we are inundated with messages that tell us to make 2020 the best year yet. Gym memberships typically spike in January as people frantically try to adopt healthier habits and start the year on the “right foot”. Other facets of life seem to call our attention more fiercely during this time, as we try to embody the mentality of “New year, new you.” In many ways, the process of reflecting on the year past and imagining the year ahead can be centering and meaningful. In other ways, though, it can be easy to judge ourselves for the things we haven’t been doing, and the act of making resolutions can leave us feeling inadequate and disappointed. People often make resolutions that are extreme in nature, like “2020 is the year of NO SUGAR,” “I will exercise every day,” or, “This year, I will go to bed at 9PM every single night.” Hopefully you notice the extreme nature of these proclamations--while well-intentioned, these goals leave little to no room for flexibility, and achieving them seems quite daunting. 

So, how can you make resolutions that are doable and lead you to feel proud instead of inadequate? The magic lies in the way you go about setting your 2020 intentions. Here’s our suggestions on how to make meaningful New Year’s resolutions that will add positivity to your year:

1. Start by setting aside some time to reflect or meditate on 2019. What were some things that went really well for you? Any pleasant surprises or meaningful experiences you had? What habits or behaviors would you like to focus on changing this year? 

2. Strive for balance in your resolutions. Instead of putting demands on yourself to go to the gym every morning, find a doable, realistic goal. Maybe you start by taking a brisk walk around your neighborhood two times a week, or schedule gym time when you have free time. In order to achieve a balanced goal, really picture how to incorporate this change into your existing life. Play out in your head what the first small step might look like, and how you will feel. Remember you’re not going for a lifestyle overhaul, just a small change that easily fits into your existing routine.  

3. During your reflection on what you want to work on in 2020, many ideas might arise. Instead of getting overwhelmed by everything you want to do differently, focus on one behavior at a time. This way you can invest the time and energy into making this change a reality, and then slowly can incorporate another change. Be intentional about working on one thing at a time. 

4. Voice your resolution with friends, family, coworkers, and loved ones. By saying aloud what you’re working on, you create accountability and take the intention from simply a thought to something out in the open. People who know about your goals will likely check-in and see how things are going. If you’re feeling stuck, they may be able to offer support and ideas on how to make the change you are seeking. 

5. Instead of striving for perfection (which is essentially unattainable), strive for progress. Even if you haven’t taken the first step toward behavior change, you are making progress in the sense that you’re thinking about behavior change, whereas in the past you didn’t even identify that you wanted to make a change. Reward yourself for small successes, and keep bringing mindful attention to your goal. Changing behavior takes time, but the rewarding feeling that comes with working toward bettering ourselves is so worth it!

References

American Psychological Association. “Making Your New Year’s Resolutions Stick.” Retrieved from https://www.apa.org/helpcenter/resolution

Dimitrijevic, I. “50 New Year’s Resolution Ideas And How to Achieve Each of Them.” Retrieved from https://www.lifehack.org/articles/communication/50-new-years-resolution-ideas-and-how-achieve-each-them.html

Miller, J. “How to Make (and Keep) a New Year’s Resolution.” Retrieved from https://www.nytimes.com/guides/smarterliving/resolution-ideas