Imagine unwinding in a warm, steamy sanctuary after a long day, all in the comfort of your own bathroom. While professional saunas may seem luxurious, creating a sauna experience in your home shower is entirely possible—and it’s a fantastic way to relax, relieve stress, and even support your body’s natural detox processes. With just a few simple adjustments, essential oils, and mindful time, you can transform an ordinary shower into a rejuvenating, spa-like retreat that’s perfect for unwinding at the end of a busy day. Creating a sauna-like experience in your bathroom shower is easier than it might sound; here’s how to set up your DIY sauna experience at home.
1. Set the Right Temperature
- Warm the Bathroom First: To get the room steamy, run a hot shower on high heat for a few minutes before stepping in. This will raise the overall humidity, making the air feel similar to a steam sauna.
- Adjust Shower Water Temperature: While you’ll want steam, avoid water that’s too hot to prevent discomfort. Aim for a water temperature of around 110-115°F (43-46°C) for safe, gentle steam.
- Close Off the Space: Seal gaps where cool air could enter, like the space under the door, to keep the heat and steam in, enhancing the sauna-like environment. It's best to use a smaller bathroom for this.
2. Add Essential Oils for an Aromatic Experience
- Peppermint or Eucalyptus: Add a few drops of eucalyptus or peppermint essential oil to a damp washcloth and place it on the shower floor. These oils create a refreshing and cleansing steam, ideal for opening sinuses and enhancing relaxation.
- Lavender or Chamomile: For a calming experience, try lavender or chamomile oils, which can create a soothing, spa-like atmosphere, perfect for unwinding. Here's a kit with a great value with even more options and it includes a diffuser. Use the code SHAREYL for 10% off your first purchase.
- Steam Diffusion Tip: Avoid adding oils directly to the water to protect your skin from concentrated oils. Instead, run a diffuser, or place a few drops on a shower steamer (find DIY shower steamers here) or a cloth positioned to catch rising steam but not direct water flow.
3. Time Your Sauna Session for Maximum Benefit
- Short, Focused Sessions: A DIY shower sauna session doesn’t need to be long; 10-15 minutes is typically sufficient for relaxation and gentle detox.
- Monitor Comfort Levels: Step out if you begin to feel lightheaded or overheated. Unlike professional saunas, home setups don’t have the same ventilation and temperature controls, so keep an eye on how you’re feeling.
- Follow Up with a Cold Rinse: For a refreshing finish, turn the shower to cool for 30 seconds before stepping out. This can stimulate circulation and close pores.
By setting your shower for the right temperature, using essential oils, and timing your sessions wisely, you can enjoy a spa-like experience right in your own bathroom! Enjoy the relaxation, mental clarity, and detoxifying benefits of your homemade sauna.
Taking time for self-care doesn’t always mean heading to a high-end spa. With a few simple steps, you can recreate the revitalizing sauna experience right in your bathroom. So, as you step out of your DIY shower sauna, you’ll likely feel clearer, more relaxed, and refreshed. Incorporating this ritual into your weekly routine is a rewarding way to care for both body and mind, bringing the benefits of the sauna to your daily life without ever leaving home.
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Chronic inflammation acts like a silent storm within your body, often remaining unnoticed until it causes significant health problems. Unlike acute inflammation, which resolves quickly, chronic inflammation can linger for months or even years, damaging tissues and organs. Recognizing the signs of chronic inflammation is crucial for maintaining good health and taking preventive measures.
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If you notice any of these signs, taking immediate action is essential. Evaluate your diet, stress levels, and lifestyle habits, as all play a role in inflammation. Incorporating anti-inflammatory foods, managing stress through techniques like yoga, and consulting a holistic care professional can help you create a tailored plan to combat chronic inflammation and protect your long-term health.
As we dive into the height of summer, it's essential to find ways to keep cool and comfortable. It will be over 100 all week where I live - over 110 several days - totally crazy heat just in time for everyone to be outside for 4th of July celebrations! Be sure to keep your family, pets, and gardens well hydrated and cared for. This week, I'm sharing natural tips to help your family beat the heat and enjoy the sunny days ahead. See below for signs of heat exhaustion and heat stroke and what to do when it happens.
🌟 Tips to Beat the Heat and Prevent Heat-Related Illness:
1. Stay Hydrated
Drink plenty of water throughout the day, even if you're not thirsty. When it's hot, drink more than half your body weight in ounces. Enhance it with slices of cucumber, lemon, or fresh berries for added flavor and nutrients.
Get electrolytes in your system. When you sweat, you lose electrolytes and water—these must be replaced! Try coconut water, sea salt, Ningxia Red, or Vitality Drops in your water.
-Avoid alcohol, sodas, and caffeinated drinks as they can dehydrate you.
2. Eat Cooling Foods:
- Incorporate hydrating and cooling foods into your meals. Cucumbers, watermelon, and leafy greens are perfect summer staples.
- Make chilled soups or smoothies to keep meals light and refreshing.
3. Natural Cooling Remedies:
- Keep a spray bottle filled with water, witch hazel, and a few drops of peppermint essential oil in the fridge. Spritz on your face and neck for instant refreshment. (Carefully avoid eyes)
- Use aloe vera gel, or Lavaderm after sun spray from the fridge to soothe and cool sun-exposed skin.
4. Create Shade:
- Encourage indoor activities during the peak heat hours from 10 AM to 4 PM.
5. Dress Smart:
- Opt for light-colored, loose-fitting clothing made from natural fabrics like cotton or linen.
- Hats and sunglasses are essential for protecting from the sun.
6. Take Breaks in Cool Areas:
-Regularly move to shaded or air-conditioned areas to cool down.
-Protect your skin from sunburn, which can affect the body’s ability to cool down.
8. Limit Outdoor Activities:
-Schedule strenuous activities for cooler parts of the day, like early morning or late evening.
9. Know Your Risk:
-Certain individuals, such as young children, older adults, those taking certain medications, and those with chronic illnesses, are more susceptible to heat-related illnesses and should take extra precautions.
10. Never Leave Children or Pets in Cars:
-Cars can heat up rapidly, even with the windows slightly open, leading to dangerous conditions quickly.
11. Acclimatize to the Heat:
-Over time, gradually increase the time spent in the heat to allow your body to adjust.
Understanding the signs of heat exhaustion and heat stroke is crucial, especially during the summer months when outdoor activities are frequent. Here’s a detailed guide to help identify and respond to these heat-related conditions.
🌞 Signs of Heat Exhaustion
Heat exhaustion occurs when the body overheats and cannot cool down effectively, often due to prolonged exposure to high temperatures and insufficient fluid intake. It's a condition that can lead to heat stroke if not addressed promptly.
Key Signs and Symptoms:
1. Heavy Sweating: Profuse sweating is a primary symptom as the body tries to cool itself down.
2. Cool, Clammy Skin: The skin may feel cool and moist to the touch despite the heat.
3. Paleness: The skin may appear pale.
4. Muscle Cramps: Painful cramps can occur, especially in the legs or abdomen.
5. Fatigue: A feeling of extreme tiredness or weakness is common.
6. Dizziness: Lightheadedness or a feeling of faintness may be present.
7. Headache: Often, heat exhaustion is accompanied by a throbbing headache.
8. Nausea or Vomiting: Feeling sick to the stomach or vomiting can occur.
9. Fainting: In severe cases, fainting may happen due to reduced blood flow to the brain.
10. Rapid Heartbeat: The pulse may become fast and weak.
Immediate Actions:
- Move to a cooler place (shade or indoors).
- Loosen clothing.
- Drink plenty of fluids, preferably water with electrolytes or sports drinks.
- Apply cool, wet cloths to the skin or take a cool bath.
- Elevate the legs slightly to improve blood circulation.
- Rest and avoid physical activity.
🔥 Signs of Heat Stroke
Heat stroke is a severe, life-threatening condition where the body's temperature regulation system fails, causing the body temperature to rise to dangerous levels quickly. It requires immediate medical attention.
Key Signs and Symptoms:
1. High Body Temperature: Core body temperature of 103°F (39.4°C) or higher.
2. Hot, Dry Skin: Skin may feel hot and dry due to a cessation of sweating, although sweating may still occur in some cases.
3. Red, Flushed Skin: The skin may turn red as body temperature increases.
4. Rapid, Strong Pulse: The heart rate may become very fast and strong.
5. Throbbing Headache: A severe headache is often present.
6. Dizziness or Confusion: Mental state changes, including dizziness, confusion, agitation, or even loss of consciousness.
7. Nausea or Vomiting: Severe stomach upset or vomiting.
8. Seizures: In extreme cases, heat stroke can cause seizures.
9. Altered Mental State: Delirium, slurred speech, or coma may occur.
Immediate Actions:
- Call 911 or seek emergency medical assistance immediately.
- Move the person to a cooler environment (shade or air-conditioned area).
- Try to cool the person rapidly using whatever methods available:
- Immerse in a cool bath or shower.
- Spray with cool water from a hose or misting bottle.
- Apply ice packs to armpits, groin, neck, and back.
- Fan while misting with cool water.
- Do not give fluids if the person is unconscious or not fully alert.
- Continue cooling efforts until emergency medical help arrives.
Recognizing and acting on the signs of heat exhaustion and heat stroke can save lives. Always take preventive measures and respond promptly if symptoms arise to ensure your safety and that of your loved ones during hot weather.
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In holistic health, it's widely recognized that our emotions can have a profound impact on our physical bodies. Emotions are often stored in specific organs, leading to physical discomfort and even chronic illness if left unaddressed. Understanding where these emotions are held can be the first step towards healing and releasing them. Here is a guide to which emotions are commonly associated with which organs:
Liver: Anger and Frustration
The liver is often associated with anger and frustration. When these emotions are not properly expressed or processed, they can lead to liver-related issues such as high blood pressure, digestive problems, and even liver disease. Techniques to release anger can include physical activities, expressive arts, and essential oils like peppermint and chamomile.
Lungs: Grief and Sadness
Grief and sadness are emotions commonly stored in the lungs. Prolonged periods of unprocessed grief can lead to respiratory issues, such as chronic bronchitis, asthma, or even frequent colds. To help release grief, practices such as deep breathing exercises, talking about your feelings, and using essential oils like eucalyptus and lavender can be beneficial.
Kidneys: Fear and Anxiety
Fear and anxiety are emotions that can significantly impact the kidneys. Chronic fear can lead to kidney problems such as adrenal fatigue, urinary issues, and lower back pain. Techniques to release fear and anxiety include grounding exercises, relaxation techniques, and essential oils like sandalwood and clary sage.
Stomach: Worry and Stress
The stomach is the center for worry and stress. When these emotions are overwhelming, they can cause digestive problems such as ulcers, acid reflux, and irritable bowel syndrome (IBS). Practices such as mindfulness meditation, yoga, and the use of essential oils like ginger and peppermint can help to ease these emotions.
Heart: Hurt and Emotional Pain
The heart is deeply connected to feelings of hurt and emotional pain. These emotions, when unresolved, can lead to cardiovascular problems such as high blood pressure, heart palpitations, and even heart attacks. Techniques to release hurt include practicing forgiveness, engaging in loving-kindness meditation, and using essential oils like rose and ylang-ylang.
Spleen: Obsessive Worry and Pensiveness
The spleen is associated with obsessive worry and pensiveness. These emotions can lead to issues like fatigue, anemia, and poor appetite. Releasing these emotions can be achieved through balanced nutrition, acupuncture, and essential oils like frankincense and orange.
Gallbladder: Resentment and Bitterness
Resentment and bitterness are often stored in the gallbladder. These emotions can manifest as gallstones, digestive issues, and tension headaches. Techniques to release these emotions include journaling, reflective practices, and using essential oils like lemon and rosemary.
Bladder: Jealousy and Holding On
The bladder is connected to emotions of jealousy and the inability to let go. These emotions can result in bladder infections, urinary problems, and lower abdominal pain. Practices to release these emotions include hydration, visualization techniques, and essential oils like juniper and cypress.
Colon: Control Issues and Fear of Letting Go
The colon is often linked to control issues and a fear of letting go. These emotions can cause constipation, irritable bowel syndrome (IBS), and other digestive issues. Releasing these emotions can involve relaxation techniques, dietary adjustments, and essential oils like fennel and patchouli.
Understanding the connection between emotions and organs is a powerful step toward holistic healing. By addressing and releasing these stored emotions through various techniques, including the use of essential oils, you can promote physical and emotional well-being. If you're ready to begin your journey to emotional and physical health, consider booking an Emotional Release Session to start experiencing the benefits of this holistic approach.
If you need help in letting go, I offer emotional release sessions.
Just any essential oils will not work for emotional release. Find the best here.
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Oil pulling is an ancient practice that has gained popularity in modern wellness routines for its potential benefits in oral health and overall detoxification. If you're new to this practice, this guide will help you understand the basics of oil pulling and how to incorporate it into your daily routine effectively. Looking for tips for oil pulling for kids? Find them here.
What is Oil Pulling?
Oil pulling is a traditional Ayurvedic practice that involves swishing oil in your mouth for a specified period. This practice is believed to help "pull" toxins from the body, improve oral hygiene, and provide various health benefits. Typically, coconut, sesame, or sunflower oil is used for this purpose.
Benefits of Oil Pulling
1. Oral Health: Oil pulling can help reduce plaque, gingivitis, and bad breath. The oil acts as a cleanser, pulling out bacteria and other toxins from the mouth.
2. Whiter Teeth: Many people report that their teeth become whiter after regular oil pulling.
3. Detoxification: Some proponents believe that oil pulling helps to detoxify the body by removing harmful substances from the mouth.
4. Improved Gum Health: The practice can help reduce inflammation and promote healthier gums.
Choosing the Right Oil
The most commonly used oils for oil pulling are:
- Coconut Oil: Favored for its pleasant taste and additional antibacterial properties due to lauric acid. This is my favorite option. You can use unrefined or fractionated, depending on your preference. Unrefined has a stronger flavor.
- Sesame Oil: Traditionally used in Ayurvedic practices, it is rich in antioxidants and has a neutral flavor.
- Sunflower Oil: Another option with a mild taste and good cleansing properties.
- Mustard Oil: This option is vitamin and mineral rich, and also contains Omega 3s.
Choose an organic, cold-pressed oil to ensure the highest quality and avoid any harmful additives.
Enhancing Oil Pulling with Essential Oils
Incorporating essential oils into your oil pulling routine can amplify its benefits. Essential oils are concentrated plant extracts known for their beneficial properties.
Essential Oils to Add to Your Oil Pulling Routine
- Composition: This powerful blend typically includes cinnamon, clove, lemon, eucalyptus, and rosemary oils.
- Benefits: Thieves blend is known for its potent healthful properties. It can help in support immunity, reducing inflammation, and freshening breath. The warming sensation of cinnamon and clove combined with the refreshing citrus notes of lemon creates a robust, invigorating experience. (This is a "hot" oil, be sure to use extra coconut oil if it gets on your skin)
- Benefits: Peppermint oil is renowned for its cooling, refreshing sensation. It has natural properties that can help support the mouth, reduce bad breath, and promote a fresh feeling. The menthol in peppermint oil also provides a pleasant tingle and can soothe oral discomfort.
- Benefits: Frankincense oil is revered for its calming and balancing qualities. It has specific properties that support gum health and reduce oral infections. Its subtle, earthy aroma can also add a grounding, soothing aspect to your oil pulling routin
How to Oil Pull: Step-by-Step Guide
1. Start with a Clean Mouth: Perform oil pulling on an empty stomach, preferably first thing in the morning before you eat or drink anything.
2. Measure Your Oil: Take about 1 tablespoon of your chosen oil. Beginners might find it easier to start with a smaller amount and gradually increase.
3. Choose Your Essential Oil (Optional: Select an essential oil that complements your needs and preferences. Ensure it is safe for oral use.
4. Mix with Oil: Add 1-2 drops of your chosen essential oil to your tablespoon of carrier oil (like coconut, sesame, or sunflower oil). Avoid using more than a few drops as essential oils are highly concentrated.
5. Swish the Oil: Place the oil in your mouth and begin to swish it around. Move the oil slowly and methodically, pulling it through your teeth and around your gums. Avoid swallowing the oil.
6. Duration: Aim to swish the oil for 15-20 minutes. If this feels too long initially, start with 5-10 minutes and gradually increase the duration as you become more comfortable.
7. Spit Out the Oil: After swishing, spit the oil into a trash can, not the sink, as it can solidify and clog your pipes.
8. Rinse Your Mouth: Rinse your mouth with warm water to remove any remaining oil and toxins. Some people like to rinse with salt water for added antibacterial benefits.
9. Brush Your Teeth: Finish your routine by brushing your teeth as usual to ensure all oil and toxins are removed from your mouth.
Tips for Beginners
- Consistency is Key: Try to oil pull daily to reap the full benefits.
- Stay Relaxed: Swish gently to avoid jaw fatigue.
- Be Patient: It may take a few weeks to notice significant changes in your oral health.
Precautions
- Oil pulling should not replace regular oral hygiene practices like brushing and flossing.
- People with allergies to specific oils should choose an alternative or consult their healthcare provider.
- Always spit out the oil after pulling; do not swallow it as it contains bacteria and toxins.
- Test for Sensitivity: Perform a patch test to ensure you don’t have any allergic reactions or sensitivities to the essential oil.
- Quality Matters: Use high-quality, authentic essential oils from a reputable source.
- Start Slow: Begin with a small amount of essential oil and observe how your body reacts. You can gradually increase the quantity if needed.
- Consult a Professional: If you have any health concerns or conditions, consult with a healthcare provider who is knowledgeable about essential oils before incorporating them into your routine.
Frequently Asked Questions
Q: Can I use oil pulling if I have dental work or braces?
A: Yes, oil pulling can be safe and beneficial even if you have dental work or braces. However, consult your dentist if you have any concerns.
Q: How soon can I eat or drink after oil pulling?
A: It’s best to wait about 30 minutes after oil pulling before consuming anything to allow the benefits to take full effect.
Q: Can I oil pull at night instead of in the morning?
A: While mornings are preferred, you can oil pull at any time of day. The key is to do it on an empty stomach.
Q: How often should I practice oil pulling?
A: Daily oil pulling is recommended for the best results, but even a few times a week can be beneficial.
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Starting a new health practice can feel daunting, but oil pulling is a simple and effective way to enhance your oral health routine. Adding essential oils to your oil pulling practice can provide a delightful boost to your oral care routine, making it more effective and enjoyable. Whether you're seeking the robust protection of Thieves blend, the refreshing coolness of peppermint, or the soothing essence of frankincense, there's an essential oil that can enhance your daily wellness ritual. Give it a try, and you might find it to be a refreshing addition to your wellness habits!
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Sources:
- "Oil Pulling: Benefits & How to Do It," Healthline, (https://www.healthline.com/nutrition/oil-pulling-coconut-oil#how-to-oil-pull)
- "Oil Pulling with Coconut Oil," WebMD, (https://www.webmd.com/oral-health/oil-pulling-coconut-oil)
- "Essential Oils in Oil Pulling: How They Work," Wellness Mama, (https://wellnessmama.com/natural-beauty/essential-oils-oil-pulling/)
- "The Benefits of Adding Essential Oils to Oil Pulling," Dr. Axe, (https://draxe.com/essential-oils/essential-oils-oil-pulling/)
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Any purchase made is a blessing to my family at no extra cost to you!
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