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/

Ride the Wave of Emotions

Picture yourself at the ocean. If you have a specific spot that comes to mind, visualize it in detail. Imagine yourself sitting on a towel or the sand, looking out at the vast ocean. Notice the waves as the come in toward you, crashing or gently lapping at the shore, and then receding back out into the sea of blue. In and out. Notice how each in and out wave is unique, sometimes very gentle and slow, other times more chaotic and powerful. Isn’t it amazing how each wave is different, yet there’s a calming rhythm to the ocean?

The image of ocean waves flowing and changing with each cycle can help us better understand our emotions. When we experience an emotion, whether that’s joy, anger, sadness, embarrassment, disappointment, anxiety, etc., it can often feel like it’s overcome us. Sometimes, more painful emotions feel like they will last forever. Through the skill of “Riding the Wave,” however, we learn that emotions only last for a few minutes and naturally change with time. If we can allow ourselves to observe the emotion without trying to fight it or change it, it will quickly dissipate like an ocean wave being pulled back out to sea. 

Instead of feeling overcome and powerless to your emotions, try this practice as a way to mindfully observe your emotional experience:

1. Bring awareness to the emotion. Take some time to name the emotion, noticing the nuance in your experience. For example, is it anger, or is it frustration, irritation, or even rage? Be gentle with yourself and try to take a non-judgmental stance toward the emotion. 

2. Connect with the thoughts, urges, and body sensations associated with the emotion. If you’re experiencing anxiety, do you notice racing, worried thoughts, urges to avoid the situation or person, sweaty palms, a racing heart, or an uneasy stomach? As you get good at recognizing the signs and sounds of your emotions, you can more quickly respond to them. 

3. Experience the emotion. Don’t try to stop the wave from coming toward you, don’t try to push away or avoid the emotion, and don’t try to control it. The goal here is to let yourself experience the waves flow in and out. 

4. Remind yourself that this feeling is temporary. Keep observing and taking a curious stance toward your emotion as it changes and starts to dissipate.

A quote by Jon Kabat-Zinn gives us a playful way of viewing the practice of Riding the Wave:

“You can’t stop the waves, but you can learn to surf.”

References

Anderson, K. (2018). Riding the Wave of Emotions. Retrieved from

https://www.mindsoother.com/blog/riding-the-wave-of-emotions

Goldstein, E. (2009). Mondays Mindful Quote: Jon Kabat-Zinn. Retrieved from

https://blogs.psychcentral.com/mindfulness/2009/07/mondays-mindful-quote-jon-kabat-zinn/