What to Expect: A Beginner’s Guide to Infrared Sauna Use

If you’ve heard about the many benefits of infrared sauna therapy—improved detoxification, pain relief, better sleep, and more—but haven’t tried it yet, you might be wondering what to expect. As a first-time user, knowing how to prepare and what happens during a session can help you make the most of this relaxing and restorative experience. Infrared sauna therapy is safe, easy to use, and highly customizable to meet your unique needs.

What Makes Infrared Saunas Different
Unlike traditional saunas that heat the air around you, infrared saunas use light to penetrate your body’s tissues directly. This creates a deep, warming effect without the stifling heat of conventional saunas. The temperatures are generally lower, ranging from 120°F to 150°F, making the experience comfortable even for those sensitive to high heat. The goal is to raise your core body temperature, which promotes detoxification, circulation, and relaxation.

For ...

Sleep during perimenopause can feel elusive, like chasing a dream you can’t quite catch. Many women find themselves tossing and turning, waking up at odd hours, or struggling to fall back asleep. Hormonal fluctuations, particularly with estrogen and progesterone, are often the culprits, as these hormones play a vital role in regulating sleep. Add in stress, night sweats, or even a busy mind, and it’s no wonder insomnia becomes a common complaint. The good news? There are strategies to restore your restful nights.

I recall working with a patient, Diane, who came to me exhausted and frustrated. “I can’t even remember the last time I slept through the night,” she said. Through functional testing, we identified that her cortisol levels were spiking in the evening, disrupting her ability to wind down. We implemented a personalized plan that included a calming evening routine, magnesium-rich foods to relax her muscles, and herbal support like valerian root to improve her sleep quality. With...

Chiropractic care isn’t just for adults—it’s incredibly beneficial for children, too! From the early stages of development to the teenage years, kids experience rapid growth and constant changes in their bodies. Whether it’s poor posture from heavy backpacks, sports injuries, or issues like scoliosis, chiropractic care offers safe and effective solutions to support their growing bodies. A healthy spine sets the foundation for lifelong wellness.

I remember treating Ethan, a 10-year-old soccer enthusiast who started experiencing lower back pain after a growth spurt. “He’s always been active, but now he’s struggling to keep up,” his mom told me. Through gentle, kid-friendly adjustments and functional movement screenings, we addressed the imbalances in his spine caused by uneven growth. Ethan also benefitted from stretches and exercises tailored to his needs. Within weeks, he was back on the field, playing pain-free. “He’s thriving again, and we couldn’t be happier,” his mom shared.

Chir...

Think about the refreshing feel of applying a traditional cream or serum. That sensation often comes from water, which makes up 70-80% of most skincare products. While water might feel hydrating at first, it evaporates quickly, leaving your skin thirsty for more. To counter this, brands often add synthetic preservatives and fillers, which can irritate sensitive skin and disrupt your skin’s natural barrier. What if you could skip all of that and get straight to the ingredients that matter? That’s where Oliveda comes in.

Oliveda’s waterless formulations are a game-changer, delivering maximum potency with zero dilution. Every drop of their products is packed with bioactive, nutrient-rich ingredients that work harder for your skin. At the heart of these formulations is the olive tree, a symbol of resilience and longevity. By harnessing the healing properties of olive leaf extracts, bark, and oils, Oliveda targets fine lines, wrinkles, inflammation, and chronic dryness, all while strengthe...

Massage for Stress Relief and Emotional Wellness

Stress has a way of creeping into our lives, impacting not just our mental state but also our physical health. From tight shoulders to sleepless nights, stress manifests in ways that can leave us feeling drained and overwhelmed. Massage therapy offers a powerful, natural way to combat stress, restore balance, and promote emotional wellness. For many women, it’s a much-needed escape and a proven tool for long-term mental health.

The Science of Stress Reduction
When you’re stressed, your body releases cortisol, a hormone that prepares you to handle immediate challenges but can cause harm when levels remain elevated over time. Chronic stress can lead to anxiety, insomnia, fatigue, and even physical symptoms like headaches and muscle tension. Massage therapy helps break this cycle by lowering cortisol levels and increasing the production of serotonin and dopamine, the “feel-good” chemicals that enhance mood and relaxation.

During a massag...

In today’s world, we’re exposed to toxins from nearly every angle—polluted air, processed foods, household cleaners, and even personal care products. Over time, these toxins can accumulate in our bodies, potentially contributing to fatigue, inflammation, and a weakened immune system. While our bodies are equipped with natural detoxification systems, such as the liver and kidneys, they can become overwhelmed. This is where infrared sauna therapy offers a powerful and supportive solution.

How Infrared Saunas Enhance Detoxification
Sweating is one of the body’s primary methods of eliminating toxins, and infrared saunas amplify this process by encouraging deeper, more productive sweat. Unlike traditional saunas that heat the air around you, infrared saunas penetrate your skin and heat your body from within. This deep, cellular-level heat stimulates sweat glands to release stored toxins, including heavy metals like lead and mercury, and environmental pollutants such as BPA.

Infrared sauna...

 Perimenopause is like walking into a new chapter of life with a plot twist—your body starts to rewrite the rules. As a functional medicine physician and a woman, I understand how confusing and frustrating this stage can be. Perimenopause, which often begins in your 40s (but sometimes earlier), is the transitional phase leading up to menopause. During this time, your hormone levels—particularly estrogen and progesterone—fluctuate unpredictably, leading to symptoms like irregular periods, mood swings, hot flashes, and sleep disturbances. Understanding these changes is the first step in taking control of your health and feeling empowered.

I remember when one of my patients, Sarah, came to me saying, “I just don’t feel like myself anymore.” She was overwhelmed by mood swings and constant fatigue, unsure if it was stress, aging, or something else. Together, we used functional medicine to uncover the root causes of her symptoms. By conducting a hormone panel, we pinpointed imbalances and c...

Chiropractic care is so much more than just cracking backs—it’s a holistic approach to improving your body’s natural ability to heal and thrive. Your spine is the central highway of your nervous system, connecting your brain to the rest of your body. When it’s out of alignment, it can lead to pain, discomfort, and even dysfunction in seemingly unrelated areas. As a chiropractor, I see every day how spinal adjustments unlock potential—not just physically, but mentally and emotionally as well.

One of my patients, Sarah, came to us with chronic low back pain that had taken a toll on her daily life and her favorite hobby, gardening. Through a combination of gentle manual adjustments, massage therapy, and cold laser therapy to reduce inflammation, Sarah not only regained her mobility but rediscovered her passion for digging in the soil. “I feel like I got my life back,” she said with a smile. Stories like Sarah’s remind us why chiropractic care is such a powerful tool for overall wellness....

 When was the last time you really thought about what’s in your skincare? If you check the ingredient list on most products, the first thing you’ll likely see is water. While that might seem harmless—or even beneficial—it actually dilutes the effectiveness of active ingredients. Even worse, the reliance on water often means more synthetic preservatives are added to maintain shelf life, which can irritate sensitive skin and disrupt your skin’s natural balance.

Oliveda is changing the game. This revolutionary European skincare brand has reimagined what skincare should be by eliminating water entirely. Instead, they focus on nutrient-dense, bioavailable ingredients that work harder and smarter for your skin. Every product is powered by the olive tree, nature’s ultimate healer, to target fine lines, wrinkles, redness, dryness, and even inflammation. The result? Skin that looks and feels better, naturally.

As a functional medicine physician, I’m meticulous about the products I use and rec...

 Massage therapy isn’t just a luxury—it’s a scientifically-backed way to support your body’s natural healing processes. Whether you’re dealing with muscle tension, chronic pain, or simply looking to unwind, massage therapy offers tangible physiological and neurological benefits. By understanding how massage works on your body, you can appreciate why it’s a cornerstone of wellness for so many women.

The Physiological Effects of Massage Therapy
Massage therapy works by stimulating blood flow and encouraging the release of endorphins, the body’s natural painkillers. Improved circulation delivers oxygen and nutrients to your muscles and tissues, speeding up recovery from physical activity or injury. Massage also helps flush out metabolic waste, reducing soreness and stiffness. For women managing conditions like fibromyalgia or chronic tension, these effects can provide much-needed relief.

Additionally, massage activates the parasympathetic nervous system, often referred to as the “rest a...