You’ve had a long and stressful day, as a matter of fact, this whole week has been pretty crazy, now what? You finally have a chance to stop, have some time for yourself, but what you choose to do next could help or hurt you. Here is a list of what you should be doing, and what you definitely should NOT be doing.
DON’T: Have A Drink, Or Two – While drinking to deal with stress has shown to be more common in men than in women, the truth is it’s just not good for anyone. Research shows that alcohol use may compound the effects of stress, by changing the brain’s chemistry over time, causing higher levels of the stress hormone cortisol. Even though you think it’s making you feel better in the short term, in the long term you may be making your body more susceptible to the effects of stress. Not to mention the litany of other reasons alcohol is bad for your brain and body.
DO: Exercise – Besides the benefits of exercise for your heart, your muscles, and your memory, exercise has a long history of being a stress-buster. Even though you’re tired from your long day, a good workout can boost your energy, boost your mood, and help you sleep better.
DON’T: Watch TV – TV has become such a large part of our culture that for many of us, sitting down for a bit – or a lot – of screen time at the end of our day is an unbreakable habit. For some, the habit is so extreme that our day doesn’t feel complete without it. The problem is that being sedentary to watch TV isn’t a great habit to have. Even worse is what it can do to your brain and your stress.
Watching the news is one of the worst ways to relax. While staying informed is important, too much news and at the wrong time of day can give you major feelings of anxiety. Even entertainment that helps you “escape” your daily life can give you anxious feelings without you even realizing it. It’s not just from suspenseful or frightening scenarios; research has shown that watching TV to escape stress can make you feel guilty because you are not being productive. Knowing you are procrastinating and leaving tasks to loom for later makes true relaxation difficult to achieve.
MAYBE: Eat Food – This one is entirely dependent on what food you choose to eat. Yes, we need food to survive; and yes, the right foods can improve our health. But no, that snickers bar and those three and a half servings of mac and cheese are not helping you with either of those. When you’re stressed, you often want food that will make you feel better right now. You probably crave sugar, salt, and simple carbohydrates, but these foods can make you feel worse by causing your blood sugar to spike and then crash. As difficult and unnatural as it may be for you at first, try to go for healthy foods when you’re overwhelmed. The omega-3 fatty acids in walnuts have many health benefits including boosting mood and cognition.
DO: Take GABA – GABA is an amino acid that controls excitability of the brain by suppressing the excessive firing of nerves cells. Research studies using EEG have shown the positive effects of GABA on alpha brain waves and its ability to decrease beta waves, which means that it induces relaxation and reduces anxious feelings. So when you can’t get your brain to settle down, GABA can help you calm down and feel more relaxed. Try GABA Calming Support and see the benefits for yourself. Abby said, “Zen- Absolutely love this product. Truly amazing how much calmer my mind became.”
In the fast-paced modern era, stress has become an unwelcome part of our daily lives.
But the good news is there are many natural ways to alleviate your worries and promote overall well-being. One of those therapies involves sweating it out in a sauna.
Let’s explore how harnessing the healing power of heat can leave you feeling refreshed, revitalized, and ready to take on whatever life throws your way.
Origin of Saunas
The sauna, a small room or building designed specifically for experiencing heat sessions, has been used for centuries as a form of therapy and relaxation. This ancient practice originated in Finland and has since spread around the world, gaining popularity for its numerous benefits beyond just physical health.
The earliest saunas weren’t much more than simple pits dug into the ground with logs placed over them to create a makeshift hut. These structures were primarily used as a place for cleansing and curing illnesses. Over time, saunas evolved into more sophisticated spaces made from stone or wood, with fireplaces or stoves used to heat rocks that would release steam when water was poured over them.
Sauna use was widespread in Europe during the Middle Ages, where the practice became a form of bathing. In some cultures, such as Sweden and Russia, saunas were also commonly used for socializing and conducting business meetings.
In North America, Native American tribes used sweat lodges, which served a similar function to saunas – promoting physical healing and spiritual cleansing. However, it wasn’t until the 20th century that Scandinavian immigrants brought the traditional Finnish sauna practice to North America.
Today, saunas can be found all over the world in various forms – from traditional, wood-fired saunas to modern electric ones found in gyms and spas.
The Power of Heat
Saunas can be an effective tool for relaxation. Heat can penetrate deep into our bodies, reaching muscle tissues and stimulating blood flow. This increase in circulation can help alleviate pain and tension while promoting overall health and well-being.
When we step into a hot sauna room, our body responds by releasing endorphins, also known as “feel-good” hormones, which can help to reduce stress. At the same time, sweating allows us to release built-up tension within muscles, which can help ease any pain or discomfort we may be experiencing.
Aside from its effect on stress reduction and pain relief, the powerful heat of a sauna also can improve our skin health. The sweating process helps unclog pores and remove toxins from the body. Also, the increased blood circulation nourishes skin cells, which helps promote healthier skin.
Sauna use may have other potential health benefits¹ for the entire body. Here are just a few…
5 of the Best Health Benefits of Saunas
1. Stress Reduction
One of the most well-known benefits of saunas is their ability to reduce stress. Due to work pressures, family responsibilities, societal expectations, or other factors, we all face a variety of stressors. However, excessive stress can take a toll on our mental and physical health.
The heat generated by a sauna helps to release endorphins, which can help promote relaxation² and elevate mood, while reducing stress and tension. Additionally, the tranquil environment of a sauna allows individuals to disconnect from outside stresses and focus on their own mental and physical state.
Regular sauna use may help lower levels of cortisol – one of the main stress hormones. High levels of cortisol in the body can lead to various health issues such mood problems, weight gain, and decreased immune function. Taking 15- to 30-minute sauna sessions at least twice a week can help lower cortisol and potentially reduce the risk factors for the above issues.
2. Improved Circulation
The heat from a sauna helps blood vessels dilate, which increases circulation throughout the body. This can have numerous positive effects such as lowering blood pressure and improving muscle recovery time after exercise. Improved circulation also aids in supplying oxygen and nutrients to different parts of the body, which helps promote overall health.
3. Boosted Immunity
Regular use of saunas may help strengthen the immune system against illness and infection. Sweating during a sauna session can help eliminate toxins, which can allow the body’s defense systems to function more efficiently.
4. Pain Relief
The heat from a sauna can work wonders for those experiencing pain or discomfort due to sore muscles from exercise. Increased circulation assists in providing relief by reducing inflammation and promoting faster healing processes within the affected area.
5. Detoxification
Sweating helps the body eliminate toxins, which makes saunas an excellent way to aid in this process. This can help rid your body of harmful substances that build up over time like heavy metals and chemicals absorbed through daily exposure. As you relax comfortably inside a sauna, your sweat glands help release these toxins from your body. Coupled with proper hydration, this can have a significant impact on overall health and wellness.
Types of Saunas
Let’s take a closer look at the two main types of saunas and their differences.
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Traditional Saunas
The basic principle behind this type of sauna is to heat up rocks or stones placed over a fire or electric heater until they reach high temperatures (typically between 70-100 degrees Celsius). Water is then poured on these hot stones to produce steam, which increases the humidity levels within the room.
The temperature and humidity combination in traditional saunas can create what’s known as “loyly,” the sensation produced when steam contacts the skin. This experience can be incredibly invigorating and may have numerous health benefits such as improved circulation, detoxification, respiratory relief, and stress reduction.
Infrared Saunas
While traditional saunas use direct heat from sources like fire or electricity, infrared saunas use special heaters to emit infrared heat waves directly into the body without heating up the surrounding air. These heaters generate waves that penetrate deep into the tissues, causing our body temperature to rise from within rather than from outside air.
Due to this unique method of producing heat, infrared saunas are able to operate at lower temperatures (around 50-60 degrees Celsius) compared to traditional saunas while still providing similar health benefits such as detoxification, pain relief, improved blood flow, and more relaxed muscles.
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Differences Between Traditional and Infrared Saunas
The main difference between traditional and infrared saunas lies in the type of heat they use. This leads to a few key distinctions such as the humidity level in the room, the temperature level, and how quickly the room heats up.
Traditional saunas produce high levels of humidity due to the water being poured onto hot stones, while infrared saunas have low humidity levels since they don’t use steam. Though traditional saunas can reach higher temperatures, both types are considered safe with proper usage.
Another key difference is that traditional saunas typically take longer to heat up (around 30-40 minutes) compared to infrared saunas which only take about 10-15 minutes. Additionally, some people may find it difficult to breathe in a traditional sauna due to the excessive heat and heavy steam, making an infrared sauna a more comfortable option for those with respiratory issues.
Both traditional and infrared saunas offer unique experiences with similar benefits for our health and well-being. If you prefer a hotter and more humid environment, a traditional sauna may be the best option. On the other hand, if you want a less intense heat without all the steam, an infrared sauna may be the better choice.
Ultimately, it comes down to personal preferences and which type of sauna best suits your needs.
Turn Up the Heat
For centuries, people have used heat to relax, unwind, and treat various health conditions. From traditional saunas to modern infrared saunas, which are becoming increasingly popular around the world, many are discovering the healing power of heat.
Saunas offer potential health benefits that go beyond basic relaxation. From stress reduction to improved immunity and detoxification, incorporating regular sauna sessions into your wellness routine may help contribute to a healthier and happier lifestyle. So, consider taking advantage of the healing power of heat and reap the rewards for both your mind and body.
Note: Be sure to speak to your doctor or other healthcare professional before starting sauna therapy.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Laukkanen, J. A., et al. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.030
2. Cernych M, Satas A, Brazaitis M. Post-sauna recovery enhances brain neural network relaxation and improves cognitive economy in oddball tasks. Int J Hyperthermia. 2018;35(1):375–82. doi: 10.1080/02656736.2018.1504992
When was the last time you did outer work?
Outer work may involve consistent exercise, proper nutrition, and quality sleep.
These healthy lifestyle factors address the physical elements of existence. However, there are also emotional, psychological, and spiritual aspects to consider.
So, when was the last time you did inner work?
Inner Work
The phrase “inner work” might initially deter some people since it conjures images of mystical trances or therapies such as hypnotism. The thought of doing “work” on one’s personality and psyche might be a tough sell for some. Though it may feel uncomfortable at first, inner work can bring about insight, inspiration, and personal growth.
Inner work is frequently overlooked in daily life. Perhaps this is because it’s often easier to evaluate physical results than emotional or psychological progress. Also, in a society preoccupied with physical appearance, outer work typically takes precedence over inner work in daily routines.
At its core, inner work is the process of getting to know yourself. It’s a form of introspective self-care where you can help yourself let go of harmful attachments, habits, people, and thoughts.
Negative Thoughts
Beliefs are powerful. Sadly, it’s common for people to believe things about themselves that just aren’t true.
The trouble with negative thinking is that it can distort perceptions of reality. When left unchecked, negative self-talk can create serious self-esteem and mood problems.
Have you ever had a limiting belief such as, “I’ll never be good enough?” When these thoughts occur, challenge them with questions like, “Is that really true?” Talking back to negative thoughts can help you retrain your brain, which will allow you to focus on the positive and leave the past where it is.
Overcoming negative self-talk is just one of many types of inner work you can do. Here are some helpful ways for you to become more mindful of your inner life…
10 Ways Inner Work Can Bring Peace & Purpose to Your Life
1. Just Breathe
Relaxation techniques can help you gain better control over stress and worry. Deep breathing is an effective therapy that can be done anywhere, anytime! Take deep breaths and let your mind and body start to relax.
A simple exercise to reduce stress is breathe in for 8 seconds; hold it for 8 seconds; breathe out for 8 seconds, and then hold it for 8 seconds. Repeat 4 times.
Try it. You should feel more focused and relaxed almost immediately.
2. One-Page Miracle
Clear and focused objectives are essential to achieving goals. The One-Page Miracle is a powerful exercise that can make a dramatic difference in your life.
Here are the simple steps:
On a piece of paper, write down the specific goals for each area of your life, including your health (physical, emotional, and spiritual), relationships, work/school, and finances. Post it where you’ll see it every day.
Ask yourself, “Is my behavior today getting me what I want?” Focusing on what’s important to you daily may make it easier for you to attain your goals.
3. Soothing Tunes
Listening to music raises dopamine levels, which can increase pleasurable feelings, improve mood, boost energy, and help with focus and concentration.
Remaining in a relaxed state of mind is easier to accomplish when you have a happy tune running through your head. Listen to brain enhancing music specifically composed to boost mood, gratitude, motivation, and inspiration.
4. Visit a Haven
Choose a haven – a place where you feel comfortable and that you can imagine with all your senses. If it’s the beach, visualize the ocean, feel the sand between your toes, and the warm sun on your skin. Your haven can be any real or imaginary place where you’d like to spend time.
During each session, choose one goal to work on. Stay with that goal until you can imagine yourself reaching it, going through each of the steps required to attain it. Begin to envision yourself not as you are, but as you want to be.
Spend at least 20 minutes a day on this refueling, life-changing exercise. You might be amazed at the results.
5. Practice Mindfulness
One of the best ways to achieve a state of calm is with mindfulness. Well-designed human studies show that daily mindfulness can help improve your brain.¹ Yoga, tai chi, and other mindfulness exercises can help reduce anxious and depressive thoughts and increase focus.
Many people think that yoga is just stretching. While stretching is certainly involved, yoga can help decrease stress. As with exercise, start with short periods of 5 or 10 minutes and work your way into longer sessions.
6. Write It Down
The process of journaling gives stressful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which will help you mentally relax. Writing in your journal 10 minutes before you go to bed can help relieve the worries of the day and put you in a restful state of mind.
7. Strong Connections
Social connections can significantly affect your brain,² mood, and overall well-being. Building and maintaining healthy relationships may help you feel understood and cared for. When you care for others and feel cared for, your brain releases oxytocin, the “bonding” hormone, which can counteract some of the negative effects of stress.
The health habits of the people you spend time with can have a dramatic impact on your own health. Surround yourself with people who are happy, upbeat, kind, and who challenge you to be the best version of yourself.
8. Practice Gratitude
Did you know that practicing gratitude actually makes your mind work better? People who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals, have a greater sense of well-being, and are more helpful to others.
Write down three things you’re grateful for every day. Then, experience the joy that gratitude can bring.
9. Daily Meditation
Make time for yourself every day. Taking breaks for meditation and relaxation provides benefits for both your physical and mental health.
Spending just 15 minutes alone may refresh your mind. Clearing your mind and slowing your breathing can help restore inner calm.
Repeating simple words like “May I be safe and secure” can increase positive emotions and decrease negative ones. Loving Kindness Meditations (LKM) can reduce pain and improve other mental health challenges.
10. Reach Out for Help
Though isolating yourself during tough times may feel like the safest option, closing yourself off from the world can intensify negative feelings. Resist the urge to shut out the individuals who can offer you encouragement and support.
Reach out to friends and family and let them know when you’re emotionally overwhelmed. Seek professional help if necessary, but don’t fight your battles alone.
Find Your Quiet Place
A foundational element of inner work is seclusion. To clear your mind and attain a peaceful state, it’s important to shut out external distractions.
This includes turning off TVs, cell phones, and other devices. Also, it’s important to get away from loud traffic, noisy neighbors, or screaming kids. It might be best to find a place of solitude away from your home, at a park or other outdoor area.
Inner work can be a journey of self-discovery that allows you to look at your life honestly and objectively. There may be highs and lows along the way, but don’t give up. Many have found this process to be freeing and rewarding...even life-changing.
You may find that the results are well worth the investment, so set aside some time to focus on yourself today.
At BrainMD, we’re dedicated to providing the highest purity nutrients so you can do the things you love. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M.-A., Paquin, K., & Hofmann, S. G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763–771. https://doi.org/10.1016/j.cpr.2013.05.005
2. Holt-Lunstad, J. (2024). Social connection as a critical factor for mental and physical health: Evidence, trends, challenges, and future implications. World Psychiatry, 23(3), 312–332. https://doi.org/10.1002/wps.21224
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