Mental Health Monday- Step in the Sauna

Step Into The Sauna 

  Recently scientific studies have been abundant about the benefits of repeated sauna use. From decreasing chances of dementia to muscle relaxation, the sauna offers various benefits for your health. For this article, we will discuss the following 

• Sauna benefits

• Sauna sessions Do’s and don’ts 

Sauna Benefits 

Benefit 1)  Decrease risk in Alzheimer’s Disease  and dementia. Regular use of the sauna can decrease your risk of Alzheimer’s disease and other dementias. Studies are showing that when you use the sauna 9-12 times a month you almost lower your risk by ½ compared to those who do not use the sauna at all. 

Benefit 2) Detoxification. A major benefit of regular sauna use is that you sweat out small amounts of chemicals/ toxins that can build up in your body over time through exposure. These toxins may be sweated out in small amounts. Some toxins that are known to be released through a good sauna sweat are mercury, lead, and cadmium. People are often exposed to these three toxins in everyday environments. Detoxing these toxins can cause everyday health benefits as well. This sauna benefit is one of the most common benefits since you sweat in the sauna! Please note that if you think you have mercury, lead, cadmium, or any type of chemical/ toxin poisoning see a doctor immediately.  

Benefit 3) After leaving the sauna, studies show that users feel relaxed. This is because of the endorphins that are released while using the sauna. Therefore, the sauna can promote relaxation and can be a great use for mental resets. Having a bad day? Try sitting in the sauna to promote mind and body relaxation. It is pivotal in these moments to find your most still self and relax. 

Sauna Session Do’s and Don’ts: 

Pre-Sauna Do: Always make sure to check with your doctor if you are thinking about adding the sauna into your routine. 

Pre-Sauna Do: Make sure to hydrate before going into the sauna. Since you are sweating profusely, you are also at risk of dehydration if you do not hydrate before the sauna. You also need to be properly hydrated to experience some sauna benefits such as detoxification. The more you sweat the more toxins you can sweat out. Therefore, one of the most pivotal steps in the sauna is to make sure you are hydrated. 

Pre-Sauna Do: Make sure your skin is clean, it is suggested to shower before you use the sauna. You want your skin to be clean to allow more sweat to be released, and so you do not bring bacteria into the sauna. 

Do: It is suggested that when you use the sauna you wear just a towel around your body, it is also not uncommon to see people in saunas naked. Make sure to take off all jewelry as well.  If you prefer to wear clothing in the sauna, make sure that it is loose fitting. Tight-fitted clothing in the sauna can actually decrease some benefits, and cause you to not get the full sauna experience. Tight fitted clothing can disrupt your exposure to the heat, and trap in bacteria and sweat. Make sure to follow all sauna dress code guidelines provided wherever you may use the sauna.

Do: Relax, this is a great way to just be present in the moment. 

Don’t: Do not bring your technology (this means your phone and smart watches) into the sauna. This can be dangerous and cause devices to overheat. Some technology can also be damaged in the sauna. Also, remember this is a time to relax, try a book instead.

Don’t: Do not overdo it. By this I mean, take your time. It is very normal to slowly work your time and temperature in the sauna up. Even as a frequent sauna user, I sometimes have to have a lower temperature or get out sooner than planned. Find what works for you and in time increase length, time, or both. 

Post Sauna: Don’t forget to hydrate after the sauna as well. 

Don’t: Don’t put lotions, oils, and perfumes on before the sauna. You do not want to clog your pores before a good sweat.

Not sure where to find a sauna near you? I highly recommend looking for a sauna at local workout studios and gyms. Many yoga studios and pilates studios have saunas that offer day passes. Some spas also offer day passes to their saunas as well. 

For people who prefer to have access to a sauna at home here are some options: 

• -HigherDOSE Sauna Blanket- this can be used at home and sits on you like a blanket 

• You can also buy detox drops on HigherDOSE, these can be used before using the sauna, make sure to fully hydrate before using. 

• Sauna: https://higherdose.com/products/infrared-sauna-blanket?utm_source=google&utm_campaign=18069875938&utm_term=&utm_medium=cpc&utm_content=&ad_id=&gclid=CjwKCAjw68K4BhAuEiwAylp3kjQLNUaEiaxAsHdJDJT0EKwlwdhAXetJ3ktYQY1YTu-w5JWGYZ7-0xoCcJMQAvD_BwE&gad_source=1&gbraid=0AAAAAC6pTPjOO_gZ8RJuvYC6RGarr4ekO

• Detox drops: https://higherdose.com/products/detox-drops

• Discount code: CLEANEATS15 - use this for a discount at checkout! 

Still Motion Therapeutic Services Reminders

*Don’t forget to check out the Still Motion Instagram page @Stillmotionts for more tips and tricks. 

*We are currently hiring Masters level Clinicians 

-email mmeidanis@stillmotionts.com for more details regarding positions available 

*Currently accepting new clients 

*Reiki slots available

Links To Research Studies 

https://newsroom.osfhealthcare.org/sweat-away-dementia-likely-brain-boost-in-saunas/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10681252/

https://thermoryusa.com/2021/10/20/saunas-101-what-to-do-before-during-and-after/#:~:text=Take%20a%20warm%20shower%20just,off%20to%20sweat%20more%20quickly.  This is not a research study but goes over benefits!

Reiki Question and Answer Interview with Becca (intern) and Maria, Still Motion Therapeutic Services LLC, Founder and President.

Question 1: What does Reiki mean to you?

Answer: When I think of Reiki, I think this is the omnipresent energy of unconditional love.

Question 2: Maria, why do you offer Reiki as a service in your therapeutic practice?

Answer: Talk therapy only gets you so far. It doesn’t always tend to the energy body. Emotions are just energy trapped in the body. When you practice Reiki you allow your body to find another way to release the emotions/energy you are experiencing. I have also experienced and have seen firsthand the powerful benefits of Reiki, which propels me to continue to share it with others.

Question 3: Does your previous answer mean you are accepting new clients?

Answer: Yes, I am currently accepting new Reiki clients. I also am accepting traditional talk therapy clients at this time.

Question 4: Do you have any tips for someone who is a new Reiki client?

Answer: Come in with an open mind. Try your best to just be still! If you can, allow your brain to relax.

Question 5: What is one thing you wish more people knew about Reiki?

Answer: I wish more people knew about the power of Reiki simply so they could experience the magic of all that is; unconditional love and positive regard. We are all made up of this. We are birthed from this. It’s a really beautiful concept when you think about it in this way.

Should you have further questions regarding Reiki or the process, please contact Still Motion Therapeutic Services LLC through our website and someone from our team will contact you within 24 hours. Additionally, check out Maria’s Instagram @Stillmotionts, for updates, news, and life tips.

5 Things You Can Do Right Now To Improve Your Mental Health

In 2024, mental health will become a larger priority for people. This is because of the recent push and advocacy surrounding mental health. Understanding ways to instantly improve your mental health is a pivotal way to find stillness in your everyday life. Some benefits of improved mental health can include lowered stress levels, and improved focusing. Therefore, you may wonder what you can do instantly to help your mental health. Here are some tips below. 

1. Schedule an appointment to see a Reiki specialist

Though this may not find you instant results, finding a Reiki specialist can allow you to constantly work to improve your mental health. Why try Reiki? Some Reiki benefits include: inner child healing, reducing stress, calming nerves, and much more. After all, finding a specialist would be your first step towards improvement. 

1. Yoga poses 

Some suggested poses that can help with mental health are: Balasana (also known as child pose), and Savasana. These poses can both be done anywhere which is even more beneficial for when you are feeling anxious, or need to feel still. 

1. Schedule an appointment with a mental health counselor 

This is the first step to improving mental health in so many ways. Whether you need someone to listen or help you with healthy ways to feel still in everyday life. Scheduling an appointment is a large beneficial step that will have long-term benefits. If you are unsure of where to find a mental health counselor check out the website: betterhelp.com, psychologytoday.com and Zocdoc.com

1. Get up and move around 

Whether you walk in place or go for a short walk. Movement is shown to help lower blood pressure, slow anxious thinking, and much more.

1. Journal your feelings and thoughts

Journaling can help in many ways. Mad? Pick up your journal and write down everything you are thinking and want to say. Do this with other emotions and feelings as well. 

3 Ways to Incorporate Nature in your Mindfulness Practice

Mindfulness practice, in a traditional sense, involves being aware, present, and engaged in the current moment. This may look like simply focusing on your breath, or could involve more structured exercises like sitting or walking meditation. Mindfulness practice has shown numerous benefits, namely reducing stress and anxiety, as well as improving focus, attention, and sleep. 

Relatedly, researchers have studied the relationship between mindfulness and nature. While this is a field that requires more research, current studies show promising results. More specifically, studies have shown that incorporating nature in mindfulness can help enhance physical and psychological benefits of these practices and may be superior to similar practices performed in non-natural settings. A natural atmosphere can further encourage us to be present in the moment. Additionally, nature has shown to promote physical and mental health, increase relaxation, and boost creativity and cognitive function. Here are three ways you can incorporate nature-based mindfulness into your own life. 

• Practice outdoor meditation. Move your meditation practice outdoors. This may look like sitting or lying down outside, observing the objects or focusing on the sounds surrounding you in the natural environment. This can help you become more in-tune with nature and help ground yourself. 

• Go on a nature walk. Taking a mindfulness nature walk can help relax and lower stress levels. Going on a walk outside while taking notice of the natural surroundings allows you to engage your attention in a peaceful way through connecting with nature. 

• Combine physical exercise with mindfulness. Forms of exercise incorporating mindfulness, such as yoga or tai chi, can be performed outside. This allows you to enhance the benefits of movement with the positive impacts of mindfulness practiced in a natural setting. 

Five Mental Health Benefits of Sun Exposure

As we move into July, you may find yourself spending more time outside in the sun. While the summer opens the opportunity for various outdoor activities, it also may have positive mental health benefits due to our increased exposure to the sun. Here are five ways the sun can help improve our mental health. 

• Enhanced mood. Sunlight has been shown to increase the release of serotonin in our brain, which is a neurotransmitter associated with improved mood and focus.

• Preventing depression symptoms. Research has found that the increase in serotonin from exposure to sunlight can help prevent various forms of depression, one of the most notable being seasonal affective disorder (SAD).

• Reduction in stress and anxiety. Exposure to natural light can also help promote relaxation and increase our production of endorphins, which are hormones that can reduce stress and relieve pain. 

• Improved brain function. Sunlight has also shown positive impacts on our attention, memory, and overall cognitive function. Additionally, sun exposure may potentially protect against conditions like dementia. 

• Improved sleep quality. The sunlight can help regulate our circadian rhythm, also known as our body’s internal clock. Sunlight exposure during the day can help improve melatonin production at night, which is a hormone that helps us fall and stay asleep. 

Overall, studies have found that individuals receiving more sunlight exposure tend to have more positive mental health. The World Health Organization (WHO) asserts that about 15 minutes of sun exposure two to three times a week can stimulate the benefits of sunlight. However, the WHO also recommends wearing sunscreen with an SPF of 15 or more if outside for more than 15 minutes, as proper sun protection is essential as we reap the benefits of the increased sunlight of the summer season. 

Post Traumatic Stress Disorder (PTSD) Do's and Dont's for the 4th of July- For Yourself and Those Around You

• DON'T avoid your feelings 

• DO bring headphones to events that may have fireworks or celebratory guns 

• In case of unexpected noises and fireworks DO have an evacuation plan 

• DO also remind yourself this is a temporary moment 

• DON'T force yourself to do anything you think may have triggers

• DO talk about your triggers

• DON'T ignore your trigger signs 

• DO self-care that helps you find your stillest motion in these times 

• DON'T engage in large crowds if this is a trigger for you

• DO seek help from a professional before and after the 4th of July events 

• DO ask your guests if they are comfortable around fireworks 

• DON'T ignore guests’ requests for no fireworks 

• DON'T ignore local firework rules and regulations 

• DO be mindful of neighbors during 4th of July celebrations 

* These are just a handful of things that can be helpful or triggering to those with PTSD. Remember to speak to a trained professional such as Still Motions founder Maria for more information*

References: https://www.ptsd.va.gov/understand/what/fireworks_ptsd.asp