Alternative Therapies And Their Role In Healing

In this solo episode I go through many alternative therapies, what they are, their origin and benefits. Alternative therapies can be used along side medications or can be in place of, always make sure to discuss these options with your doctor for a comprehensive protocol.

Please see transcript for all information.

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Transcript

Solo - Alternative Therapies

 Hello and welcome to another episode of The Root of Our Health podcast. I am your host, Elizabeth, a National Board certified health and wellness coach, a certified functional medicine health coach, and an employee wellness coach. Each and every other week, I'll be talking about topics that has to do with alternative health and wellness for women. As we celebrate the second half of our lives, these episodes will range from solo to interviewing professionals in this space, as well as getting to know everyday people like you and how we can implement a simple bite size habits in our daily lives that will help us thrive. Today's episode is a solo episode and today I am talking about all things alternative therapies and this their role in our healing. So this is something that you might want to take out a pen and paper, because there are going to be a lot of nodes. I do talk about all alternative therapies, their benefits, their origin, what they do, the description, everything. So you definitely want to take out a pen and paper, write down these nodes if you are driving or if you are doing something else that you are not able to do. So just come back to it, right? Just, uh, make a mental note and come back to it. So before I get into this, so episode of Alternative Therapies and the role and hearing healing, excuse me, 

I have a couple of things that I am, um, putting out in the world. Would love to for you to know. So are you a woman over 40 who cannot seem to bust that southern fat hormones all over the place feel that low energy and sluggish or even achy all over? Well, I am here to tell you that it does not have to be that way. And believe me, I know this. Our lives start a new chapter after 40 and it's not downhill as everyone says, so taking that first step towards better health is key. And that, my friends, is why you are here listening to me. Take one step small step closer to your goals and find out how it's really possible. By reaching out to me. I have created Functional Health Coaching with Elizabeth out of an understanding that it is hard work getting and staying healthy holistically. As a woman over 40, I will arm you with the resources, knowledge and accountability and work with you to mesh in small, easy habits in your life so that it does not have to be so hard. And that is key. Ladies or any anyone in general, small simple habits can lead to big changes. So book your free 20 to 30 minute consultation today by going to canon calendly.com/functional health coaching forward slash consult. I will definitely put this link in the show notes. So all you have to do is click on it and you are right there, uh, you know, to book your free consult and consultation and get started feeling alive again. Do you feel like you try to eat healthy but don't know what to buy? Or that all healthy food is expensive? Well, I am created an e-book called Healthy Grocery Shopping on a budget and it is out now. So this book is chock full of healthy meal ideas, tips, recipes, and even healthy kid friendly meals all on a budget. This book is a great tool to have when you're feeding either yourself, you, and your partner, or your whole family. You can purchase this e-book at the low, low price of $5, and you can pick it up at Bitly. Forward slash healthy shopping budget e-book. 

Now I will talk about alternative therapies. It's interesting. I have been doing this podcast for about almost 40 years for your anniversary. Coming up October 26th. And by the way, shout out because I am doing a relaunch. That's the other fun thing that's happening. I am relaunching The Route of Our Health on October 26th, so make sure that you tune in. I will definitely broadcast this. Um, also, please make sure that you join my weekly newsletter. Uh, it is right now being monthly, but it is going to be weekly. All of that's going to be in the show notes. And, uh, new. It's just new look, new sound, new format, so to speak, but still alternative health and wellness. I say that because, like I said, four years, right? Almost four years. The theme of this podcast is alternative health and wellness. And I just said, why have I not talking about alternative therapies in four years? I don't know, that is a question I have asked myself when I'm like, a light bulb went off. Yes, this is what I should talk about. Hello. So here I am, almost four years in talking about alternative therapies and their role in hearing. Now healing. I keep saying hearing. Excuse me. Healing. Um, so now you know, I've had guests on this show talking about their own alternative ways to move forward in a healthier, um, for a healthier life, right? Or longevity, healthier life, whatever it may be. And some of them even talked about maybe a couple of things that I'm going to talk about today. But these are therapies that are actually out in the world front and center that you can take advantage of today right after you listen to this. Hopefully not while you're listening to this. But, you know, like I said, it is there's so many other things out there that that can definitely help in anything, in any condition, in any situation and for your health. So what I'm getting at is you do not have to rely on the health care system. Doctors are doing their best. I am sure there are certain things you definitely have to see a doctor for. However, when medication is prescribed like candy, this is something that you, we we as human beings or as you know, a nation need to ask more questions. What are my alternative suggestions or options? Excuse me. And here I am going to talk to you about them today. And there is a lot. So yes, make sure that you take some notes. Some bad effects. I'm going to talk a little bit about the benefits of alternative therapies. It is a holistic approach. Many alternative therapies consider the whole person's mind, body and spirit rather than just focusing on symptoms. Again we're talking about the health care system versus this these alternative therapies. The holistic approach can help address underlying issues and improve overall well-being. This is the basis of functional and integrative medicine. And this is actually the reason why I got into functional medicine and am a functional medicine health coach, because it takes a look not only just the root cause, but also as us, as a human, as a holistic being. Right? It's a system when one thing is out of whack. We definitely have to see, well, where's the cause of that? It's not like, say for example, a headache. It is not just that headache. Why is this headache happening? Where where's the cause? Treat the the cause of it. And then that high. Go. Go away. Same thing with just basically our whole system. It is a holistic approach. Personal empowerment is another benefit. These therapies often encourage individuals to take an active role in their own health. Techniques such as mindfulness meditation self-care practices can foster a sense of control and empowerment. I go back to the reason why I am doing this podcast or I put this out there. It is to empower you all to make your own decision and choices. It is the education. It is the understanding that you have the say and you have control over what you do and where you go, basically what you choose. So this is another benefit of alternative therapy. Another one is stress reduction. It practice it. So practices like yoga. And I'm going to talk a little bit more about these tai chi acupuncture. Acupuncture are known for their ability to reduce stress and promote relaxation. Stress reduction can have positive effects on overall health, including improved sleep and better immune function in immune function. I this stress I cannot I cannot stress enough how important stress management is in our days right now. Like now, stress is running rampant. Burnout, chronic stress, things like that. This hasn't gone away. I actually have started, uh, my health coaching, focusing on stress management because this is something I went through personally, uh, you know, adrenal dysfunction, all of that due to high stress. And was it just mental stress? It was physical stress as well. But just in general, things that are going on right now definitely are ramping up the stress level. So having these alternative therapies is by far one of the best things that you can do for stress management. Improved quality of life is another benefit. So for individuals with chronic conditions, alternative therapies like massage therapy, aromatherapy or even nutritional counseling can help alleviate symptoms and improve quality of life even if they don't care the condition itself. Again, this may not be a cure all, but it is definitely a great assistance. Personalized treatment is another benefit. Many alternative therapies are tailored to individual needs and preferences. For instance dietary changes or herbal supplements. Supplements can be customized based on a person's specific health concerns. Reduced side effects is another great benefits. Medications have a plethora of side effects, so why go through that, right? So let's check out our alternative therapies. Because some alternative therapies can be used in conjunction with conventional treatments to reduce those side effects. For example, acupuncture might help manage nausea caused by chemotherapy. It's good to know. Focusing on prevention is another great benefit of these alternative therapies. Often, alternative therapies often emphasize preventive care and overall wellness, which can help individuals maintain good health and prevent illness before it arises. Alternative therapies has cultural and historic historical significance, and I will definitely get into more detail about this in just a moment. But many alternative therapies have deep cultural and historical roots, providing a sense of connection to traditional practices and wisdom. It has integrative care. Another benefit when used alongside conventional medicine, alternative therapies can offer a more comprehensive approach to health care. Addressing aspects that might be overlooked by traditional treatments alone. You want a more robust treatment when going through any healing or, you know, curing of conditions and whatnot. So when you have an alternative combined with conventional, you get like 100% of the, you know, basically it's a better form of helping you as, as you go through this healing process. Another or last benefit, maybe not even last, but last that I have on my notes. Emotional and mental health techniques like meditation, hypnotherapy and certain forms of counselling can help improve mental and emotional health, providing support for anxiety, depression and other mental health issues. Again, another huge, huge thing that's running rampant these days mental health. Emotional health. We got to get to the bottom of it, people. And by approaching these alternative therapies can definitely help with that. While these benefits are notable, it is important to approach alternative therapies with an informed perspective. They should be used thoughtfully, ideally and in conjunction with advice from health care professionals, especially for serious or chronic condition. I always say, look, I am not a you know, I'm not a doctor. I don't pretend to be one. I, I'm just here to educate the things that I'm here to talk to you each and every other week, even with professionals, still is all education. So using what you are given today, please do speak with your primary care physician or whomever. Functional medicine if you have one physician and just talk to them about your options. What are my options? That's all I'm saying. Now when we talk about cultural and historical significance, alternative alternative therapies have diverse origins. They are often rooted in ancient practices and cultural traditions from around the world. So I'm going to give you a brief overview of where some popular alternative therapies originated. Let's first talk about traditional Chinese medicine, or also known as TCM. Obviously, what has Chinese medicine in there? The origin is China. So what is a practice? Well, it includes acupuncture, herbal medicine, tai chi, and qigong. Qigong is spelled qi qigong, but it's pronounced obviously qigong. The background of TCM and has been practiced for over 2000 years, focusing on balancing the body's vital energy or qi through various methods. Ayurveda well, Ayurveda origin is in India as we most popular know. The practices incorporates herbal medicine, yoga, meditation and dietary Practices. So one thing, I actually did a interview, uh, and we talked about doses and doses, basically our four doses. And in those doses, you understand honestly what you need to do to balance that dose, like, I was, um, picked up, which was really. So anything that's fire. So what I want to definitely do is maybe, uh, dietary thing, you know, things not to have spicy foods. I tend to have spicy foods, but to balance myself out, you know, obviously kind of lessen that. The other thing is, um, exercise, you know, I go maybe instead of high intensity all the time, do some yoga. So kind of putting it balance into it. So that's a, you know, some things that Avena does. So background of Ayurveda is and it's an ancient system of medicine with roots dating back more than 5000 years, emphasizing balance between body, mind and spirit like I just talked about. Homeopathy. Homeopathy is origin is in Germany. This I didn't know. The practices uses highly diluted substances to stimulate the body's self-healing abilities. The background of homeopathy is a developed by Samuel um Harriman in the late 18th century. Homeopathy is based on the principle of like cures, like natural apathy. This origin is in Europe and North America. Practices emphasizes natural remedies and the body's ability to heal itself, including nutrition, herbal medicine, and lifestyle changes. Naturopathy background is modern. Nephropathy emerged in the 19th century, integrating various traditional healing practices. I kind of do a bit of naturopathy and homeopathy in terms of the medicine, so to speak, quote unquote, that I use when I get sick. I do, um, some homeopathy, uh, maybe if I get a sinus infection. Whole foods has great homeopathy, um, medicines and over-the-counter medicines and, you know, same thing with I get a headache. I try to use more homeopathy or naturopathy ways. So again, other things for you to kind of look into chiropractic care. Huge huge huge huge here. The origin uh, origin is United States uh, practices focuses on, um, diagnosing and treating mechanical disorders of the spine and musculoskeletal system, primarily through spinal adjustments. The background was founded by D.D. Palmer in 1895. Chiropractic care is based on the belief that spinal misalignment affects overall health. Now, again, this is huge. I've used a chiropractor. Uh, actually the, um, the program that I'm doing at, um, my client. So for a corporate wellness, we have a chiropractor on site. It is probably one of the things you definitely want to do. If not, you do want to do, uh, to, to help you. It is it is more just cracking your back. It is aligning you. And believe me, it helps. It definitely helps in other ways, not just your path. Because again, we're a system, right? So sometimes it even helps your jaw When you align yourself, it helps your job. It helps your posture, all of those things. So definitely please seek out chiropractic care if you have not already. Reiki is another alternative therapy. The origin is in Japan, so practices is a form of energy healing where practitioners use hands on or distance techniques to channel healing energy. The background of this is developed by Macao Usui. Sorry if I'm mispronouncing that in the early 20th century. Reiki is based on the idea that a universal lifeforce energy can be harnessed to promote healing, and this is very interesting. Obviously, you see those, um, you know, Japanese kind of with their hands out, kind of doing some movements, feeling the energy. I, and I know a lot of people really feel that energy is, is a thing. It's not this woowoo thing. It is an actual thing. There is energy you can feel. Sometimes when you go into a room, there's people say there's an energy in this room. Well, that is because our own aura or energy. Is giving out that whatever that is in the room. So using that approach is, is something that I think, you know, could be very, very beneficial. Another, uh, alternative therapy is traditional African medicine. Again like Chinese medicine. Uh, it is originate uh, originated in Africa. Practices include herbal medicine, spiritual healing, and rituals. The background of this is. Traditional African medicine is deeply intertwined with cultural beliefs and practices, often involving community healers or shamans. Native American healing practices, uh or origin is indigenous cultures of North America. Practices includes herbal remedies, sweat lodge ceremonies, and spiritual rituals. The background of this is. These practices vary among tribes, but often focus on harmony with nature and spiritual balance. Meditation and yoga. Some meditation and yoga for this next one is combined because we'll talk about meditation next. But meditation and yoga, this origin is in India as practices as meditation and yoga involve mental and physical practices to promote relaxation, mental clarity and physical health. So it's not just yoga, it's not just meditation, but these things used in conjunction, uh, definitely more bang for your buck, so to speak. But very, very powerful meditation is, uh, the, the next one. And the origin is it actually is various. So it's including India, China and Tibet. And practices involves techniques for achieving mental clarity, relaxation and spiritual growth. Now, I emphasized mental clarity. I've said this before numerous times. You know, previous podcasts. When we think about meditation, it is not clearing the mind. It is not removing anything in our minds. You cannot do that as a human species. It is not possible. What meditation is though, it is taking that monkey mind and quieting it down a little. It is taking those thoughts. Not not having any judgment with those thoughts, like you're sitting there and this is this is a, you know, main reason. It's interesting. And they still hear it today. Well, when people do meditation again, they think that the first maybe five, ten times is, is going to erase things that are going on in their mind, like they didn't they don't want to think about anything. Like I said, it's not going to happen when it's called a practice for a reason. So meditation is when you sit you couldn't have a guided if that helps, you're going to have music if that helps. Or you can just sit in silence, which may be helpful for you as well. But it is just sitting there. And when those thoughts happened like, oh, I forgot to do this or I have to do this, or man, I wish it really didn't say that or, you know, whatever it may be. Um, those thoughts are okay. Just acknowledging those thoughts and then being just telling yourself, stay in the present, focusing on, you know, that anchor, that deep breath, or if your eyes are open, maybe focusing on a candle or, you know, whatever, a thing in the room and just being in the present, that's that's all meditation is, being in the present moment. Getting you back to that present moment instead of in the past and in the future, which is depression and anxiety. I hope I clarified that for you all, because even though the fifth time and again, I've gotten this so many times and with my clients Oh yeah, I tried meditation. But you know, my, I just I can't shut off my brain. Okay, well, obviously you haven't tried it hard enough, and I don't say that, but it's something that we need to kind of go through, right. Well, how are you doing it? What's going on? What's coming up. And again, these there are guided meditations. I do them and they're either manifesting their affirmations. So these can also help start your day in a positive mood. So you're you're thinking you're thinking you're hearing somebody and you're thinking those kind of will you know, they'll help in the in in the beginning. So for beginners. So you want to start with guided. That may help a little bit more than just sitting there trying to clear your mind. Okay, I got off on a tangent on that. I think I've again said that ad nauseum, but just have to reiterate some things. Although there are other, um, alternative therapies Jen, I there's so many. Wow. You wouldn't think. Right. Um, but. There are some massage therapy. Oof! Gotta love those massages. Gotta love em. So the description of the massage therapy is. And manipulates the soft tissue of the body to reduce tension, improve circulation, and promote relaxation. It includes various techniques such as sweetest massage, deep tissue massage, and aromatherapy massage. Now I do have to add one more. Here's what I found. I just didn't have this in there. Hot stone massage. I've actually had a hot stone massage with aromatherapy. Let me just tell you. Hmm. Yeah, that was amazing. The other thing, um, I, I, um. Well, I'll just I'll get back to it. But anyway, so massage therapy origin is various culture, uh, various cultural practices with historical roots in ancient civilization So with that, uh, out of the way and being said. One thing that I don't have in my notes that just kind of came up is cupping. Cupping is a new, new word. And actually I, uh, interviewed somebody that is a cup of tea cupping, um, practitioner. And he so it'll come out probably in the next couple of months or so. And I guess there is an origin back, you know, in dated basically in copy, but it has just been now kind of out there, especially along with chiropractic care especially along with massage therapy. Um, but cupping is actually very, very beneficial. I've had cupping a lot a few times and you can do it yourself. You could actually get the cups on Amazon and you can do it yourself. And again, um, the the guy that I interviewed talked really in-depth in depth about all of that. And so cupping obviously draws the the toxins to the, you know, the the surface and kind of moves things around. So it is just an amazing alternative therapy. I did not get into detail here, but just want to put that out there. If you have tried cupping, I'm sure you know what the amazing results are. And if you haven't, that's another alternative therapy aromatherapy. Here we go. Uses essential oils from plants to improve the physical, emotional and mental health. It can be applied through inhalation or topical use. So this is very important um, to understand where you're getting your bottles from because obviously you can't ingest all aromatherapy or essential oils. Excuse me. And so I have a couple of bottles that you cannot ingest. I take them out. Uh, you know, I used it when or I, I have it when I'm either very, very tired. A headache comes on because of my tiredness or hormones. Obviously, there's other things that you can do to combat that, but, I mean, these essential oils are so many. Gets to where your ailments are, what's going on, and it zaps it, and it can even be used for cleaning. It can be used. I mean, it's in you. It's in use for, um, some of my cleaning products, some lotion, some, you know, everything like that. But again, it could be topical. It could be, um, you can, you could smell it, or you could actually taste it. You can put it in like your, your foods or your drinks. Again, know where where you're getting at and what it is used for. The origin of it is in various, including ancient Egyptian, Chinese, and Greek practices. Biofeedback is another alternative therapy. Very, very interesting. Uh, the description is uses electronic devices to provide real time feedback on physiological functions such as heart rate or muscle tension, to help individuals gain control over these functions and reduced stress. The origin is was developed in the mid 20th century, so a fairly new. Hypnotherapy is another alternative therapy. Uh, I've never been hypnotized, so I can't tell you if I'm hypnotized or not. So people are. Some people are not. Um, I know, and again, off on a tangent here, but I listen to a, uh, Tim Ferriss podcast, and he actually had a hypnotherapist on there. I think he was more than hypnotherapist. He was, uh, some other thing, but does hypnotherapy and actually did an exercise with Tim Ferriss and said that when he was going through it, he could understand that Tim Therapy or Tim Ferriss, excuse me, was hypnotized both because of how his eyes were. So obviously, you can't look at yourself when you're being hypnotized, but that person should know if you were hypnotized or not. Um, and if not, obviously is not. The practice is not going to work. But the description is uses guided relaxation and focusing attention to achieve a heightened state of awareness, often to address physical or psychological issues or promote behavioral change. Origin is involved from practices of mesmerism and suggestive therapies. So again, this is something, um, that just came up. It's it's like, um, when you take, um, psychedelics. Right. Uh, psychedelic therapy is another alternative therapy. You did not get into it today or you're not getting into it today. Um, because that is literally a whole other podcast because there's so much involved in that. But that is another alternative therapy, again, used in session setting. And yes, I will emphasize that. But when we talk about hypnotherapy, the it's kind of like the same thing to where you are. You're not relying on your conscious. You're basically in this state where your subconscious is coming to your conscious. And when your subconscious and when you go deep inside and you chip away down, those psychological issues come up to the forefront and it just basically opens a portal, not whether you want that portal to open or not. On. It's happening. And sometimes it takes a lot of therapy because some people kind of really shove it down and really put that wall up. Um, you know, whatever that traumatic event it was. Um, but, you know, things like this hypnotherapy or even psychedelics, when you do have it in the right setting, um, can definitely be very, very beneficial to get down into those psychological issues. Reflexology and another alternative therapy. It involves applying pressure to specific points on the feet, hands or ears to influence other parts of the body and promote overall health. The origin of this is various, with roots in ancient Egypt, China, and indigenous cultures. This is amazing. I. I got a reflexology foot massage a while ago. It just felt to me that I don't I believe it felt amazing, I don't remember, it's been so long. However, I will say this if you even try it on yourself, if you give yourself a foot massage and you really like, go deep into the certain areas of your feet. You can feel it in other areas of your body, like the sole of your feet or that arch. When you when you, you know, massage or really dig into that arch it has, you could feel it in just other areas of your body. So doing it to yourself, you can obviously having a therapist doing it for you. Um, a reflexology massage therapist can probably be more beneficial because they know the points of which to touch, especially when you tell them where your issues are lying or ailments and whatnot. So these therapies reflect the rich tapestry of human, cultural and, uh, medical tradition, their continued use in an ad adaptation in modern times. So they're enduring relevance and the diverse ways that people seek to maintain and improve their health. Now I talk about three more therapies. And these are these came to mind. Because, uh, when I did my research, I kind of looked up, you know, uh, alternative therapies. These three did not come up, but these three therapies are what is out in the world right now, talked about. And so I figured why not do or, you know, talk about these on this episode. Cold therapy. So cold therapy, also known as cryotherapy, involves applying cold temperatures to the body to achieve various therapeutic effects. It's commonly used to manage pain, reduce inflammation, and promote healing. So here are the, uh, some of the key aspects of cold therapy. So types of that. You have ice packs applying ice wrapped in a cloth or a gel packs to an affected area. This is often used for acute injuries such as uh, sprains and strains to reduce swelling and NumPy cold compresses soaked in cold water or with ice cubes inside of a cloth or bag. The use. It is useful for easing muscle pain, headaches, or minor injuries. Cryo Compression devices, so combines cold therapy with compression through specialized equipment. This is often used by athletes for recovering, helping to reduce swelling and pain in injured areas. Ice baths. Immersion of the body or body parts in ice. Cold water, commonly among commonly used among athletes to reduce muscle soreness and speed up recovery. I will say alongside this. Have you? Any one of us can use an ice bath? Obviously. But really, if you don't have access to an ice bath, cold shower, you don't stand in a cold shower. Turn around, you know, do your turn. Whatever. Three minutes. I used to do this. I can't hear my new place because the cold, the, um, basically the shower trickles when you do it all the way to cold. So unfortunately, I can't do that. But I loved every minute of it It was invigorating. I know people are probably like, yeah, hell no. Yeah, you want to might say hell yeah. After use it. Cryo chambers. Whole body cryotherapy involves exposure to extremely cold temperatures in a chamber for a short period, is used for overall muscle recovery, pain management, and inflammation reduction. Cold spray. This is a topical spray that delivers a rapid cooling effect, typically used for immediate relief from minor muscle or joint pain. The benefits of cold therapy as probably know it, reduces inflammation. Cold therapy helps constrict blood vessels, which reduces blood flow to the affected area and decreases inflammation. It relieves pain. The numbing effect of cold therapy can help reduce pain by slowing nerve condition conduction, and alleviating discomfort decreases muscle soreness. Cold therapy can help reduce muscle soreness, soreness, and stiffness after intense exercise or physical activity speeds up. Recovery by minimizing inflammation and pain. Cold therapy can accelerate the healing process for injuries. Improve circulation. Following the application of cold therapy, the body often experiences a rebound effect where blood flow increases, which can help in the healing process and it reduces swelling. So-called therapy helps manage swelling by decreasing fluid accumulation in the injured area. We definitely want to have precautions and considerations. So avoid direct contact. So. Now, I don't know about this in terms of ice baths or cold showers, but when, um, you use, I guess ice, always use a cloth or towel between the ice and the skin to prevent frostbite or skin damage. So maybe when you sit in an ice bath, obviously it's ice in there. You, you know, put clothes on or or, you know, some short swim shorts or something like that. Uh, that cold shower. Obviously you don't need to have anything on there. It's not going to be as cold as an ice bath. Limit duration. So apply cold therapy for 15 to 20 minutes at a time, allowing the skin to return to normal temperature between session. Um, caveat to that again, ice baths. Probably 3 to 5 minutes. No more than five. Not for certain conditions. So cold therapy may not be suitable for individuals with poor circulation. Certain types of arthritis, or specific medical conditions. Again, consult the health care provider if you have any of these conditions or any concern. Another thing that I will say too, is women who are going through perimenopause or menopause. This is probably not the thing for you as well. Um, but we'll get into something that is monitoring your skin so regularly, checking the skin for any signs of excessive cold exposure or damage. That's something that you want to do, and it's a valuable tool. Uh, cold therapy is a valuable tool in managing acute injuries, reducing pain, aiding in recovery. However, it is important to use it correctly. Consult with the health care professional for guidance, especially if you have underlying health conditions or persistence to pay. Another one is saunas, so saunas offer a range of physical and mental health benefits, but it's important to use them safely and in accordance with personal health consideration. This one actually, um, women with perimenopause and menopause should definitely use, uh, benefits. Relaxation saunas help to relax muscles, reduce tension, and provide a calming environment that can alleviate stress. It improves circulation. The heat from saunas causes blood vessels to dilate, improving blood flow and circulation, which can promote cardiovascular health. Detoxification, sweating and use by sauna use can help expel toxins from the body through the skin, muscle and joy relief that he can help to relax or muscles, reduce stiffness and alleviate joint pain. Making saunas beneficial for individuals with arthritis or muscle pain. Very, very important skin health saunas can help to cleanse the skin by opening pores and promoting sweating, which may improve skin tone and textures. Improving sleep regular sauna can use help Regular sonograms can help improve sleep quality by promoting relaxation and easing muscle tension. Enhanced recovery. The athletes often use saunas to accelerate accelerate muscle recovery after intense physical activity. I use saunas. Love it. Love it, love it, love it. If you had a sauna, please do use it. There are some in gyms so you can use. Um. Yeah. So if you can get your hands on a sauna, I would definitely do that as an alternative therapy. Precautions. Considerations. However. Hydration. So drink plenty of water before and after using a sauna to prevent dehydration. As not as cause significant fluid loss through sweating the duration. So limit sauna sessions to 15 to 20 minutes to avoid overheating. Take breaks if you are start feeling dizzy or uncomfortable. Health condition individuals with certain health conditions such as cardiovascular issues, high blood pressure or respiratory problems should consult a healthcare provider before using a sauna. Avoiding alcohol avoid consuming alcohol before or during sauna use as it can increase the risk of dehydration and overheating. Pregnancy, so pregnant women should consult their health care provider before using saunas, as elevated body temperature can potentially affect fetal development. Red light therapy. This is another therapy. Uh, the third and last one, actually. Then I'm going to be talking about today. So red light therapy, which is RLT, is a non-invasive treatment that uses low level red or near infrared light to promote various health benefits. It's used in a range of applications, from the skincare to pain management. And now this is an overview of red light therapy and how it works. But if it's in considerations how red light therapy works, the mechanism of it red light therapy involves exposing the skin to low level wavelengths of red or near infrared light. The light penetrates the skin and is absorbed by cells, which can stimulate various biological processes. Wavelengths. Red light typically ranges from 600 to 650 nanometers, while near infrared light ranges from 800 to 880 nanometers. Each wavelength penetrates the skin to different depths. What are the benefits and benefits are skin health. Um, so there are eight anti-aging who talk about that here. Uh, or Asian? Powerfully. Really? Right? Can help reduce the appearance of wrinkles and fine lines by stimulating collagen production and improving skin elasticity. Goodbye, Botox. Hello, Ren. Light therapy, right wound healing. It may accelerate the healing process of wounds, cuts and other skin injuries. Acne, right, can reduce inflammation and improve the appearance of acne by targeting acne causing bacteria and calming the skin. It also has another benefit pain and inflammation release. RLT can help reduce pain and inflammation associated with conditions like arthritis, muscle strength, and joint pain. Uh. Also, athletes use RLT to enhance muscle recovery and reduce soreness after intense exercises. Improved circulation. RLT could promote better blood flow and circulation, which helps deliver oxygen and nutrients to tissues and supports overall cardiovascular health. Another benefit. Hair growth. So we have alopecia, which is obviously losing your hair. Red light therapy is sometimes used to stimulate hair growth in combat. Hair loss by increasing blood flow to the scalp and stimulating hair follicles. Another benefit mood in sleep. So if you have seasonal affective disorder. Yes. In the Midwest during the winters, not too good. So sad is here, but right. May help alleviate symptoms of Sad by influencing circadian rhythms and melatonin production. Do not need to go. And this is again another side tangent here. Interesting. A couple days ago I had somebody come up to me and ask me what to do. Or should he use a tanning bed to offset the effects of Sad or a seasonal affective disorder? Heck no. Please do not hang with a tanning bed. Use red light therapy. And actually, I did tell him to use red light therapy because it kind of acts like a tanning bed but is not harmful for you. So if you're thinking of oh yes, I'm just going to go tanning in a, you know, in a, in a, um, you know, not real basically, uh, tanning bed. Yeah, that's not really good for you. So stick with the red light therapy here. Um, sleep quality. So may improve sleep by reducing stress and promoting relaxation. Cellular function is another benefit. Mitochondrial health. So RLT enhances mitochondrial function and energy production, which can improve overall cellular health and function. There are some precautions and considerations. Uh the session during and frequency. The typical RLT session should last between 10 to 20 minutes. IT treatments are usually recommended several times per week. Adhering to recommended protocols is important for effectiveness. So again you know something that's too much can be bad for you. Obviously safety right is generally considered safe with minimal side effects. However, avoid direct exposure to the eyes as the intensity of light may cause discomfort or damage. This is kind of like a um yes and no kind of thing. I've had people say it's not, um, but a lot of people definitely put on those, you know, tanning goggles, so to speak, uh, for this reason. Uh, consult with a health care provider before starting. Right. If you have specific health conditions or concerns, especially if you are pregnant, have light sensitivity issues, or are undergoing certain medical treatments. Ensure you are using a reputable device that delivers the corrective or the correct wavelengths and intensifies for effective therapy. Uh. While there is a substantial evidence supporting the benefits of RLT, its effectiveness can vary based on individual factors and the condition being treated. Research is ongoing and more studies are needed to confirm some of the benefits. This, I'm guessing, is kind of a newer or advanced technology. Uh, form of alternative therapy. So there's definitely more research to be on this. But uh, very, very, very useful. So the application of red light therapy that is used in clinical settings such as dermatology offices and physical therapy clinics for targeted treatments. I worked at an integrative office who actually had a red light therapy bed. Um, again, amazing. Some, uh, like, yeah, some therapy or physical therapy clinics or even chiropractic areas and do have like the, I say, the mats or the things that go over you. So there are they are only in professional settings for obvious reasons that I just listed. Um, but there are at home devices. Consumer devices include how handheld unit and full body panels are available for at home use, though their effectiveness can vary. Again, when we're talking about very effective, you want it under a physician's. Um. You know, just basically under their care because, again, for obvious reasons, red light therapy is a promising and versatile treatment with potential benefits from various health and wellness concerns. As with any therapy, it's best to approach it with informed expectation. And I will say this one last time under the guidance of a health care professional, if needed. Whoo! And I gotta tell you, those are not all of that. There are a few more than I'm missing. Uh, I just, you know, obviously they're not out there in in, in basically in consumer wild that they are a little bit like ozone therapy. Uh, you know, there's just a lot of therapy, alternative therapies out there. But those are the main ones and those are the main ones that you can do today. So again I say this to you. Hopefully you got something out of this. Right. You got some tips or some education, some knowledge of these alternative therapies. And I hope that maybe if you have it, you will come back and write these down. Because when you go to your physician to say, hey, I found this out, I would like to do this, can you please either point me to the right direction or, you know, what are your thoughts? Something like that. Just because again, you're armed with knowledge and you do not have to have medications, you could if you wanted to, but you don't have to. If there are alternative methods out there, you could also use the medication alongside these alternative methods. Like I said, um, just a moment ago. Now, if this has resonated with you. Please do, uh, let me know. Uh, you know, tag me on Instagram or even rate and review this podcast in this episode. We'd love to know how this episode, um, how it, you know, resonated with you and also share this around because we want everybody to know or I'm on we is in a functional medicine integrative world want everybody to know that there are alternatives out there. Again, beating a dead horse. But medications have their right. Sometimes you want something along the side that or you want to replace it. So having this knowledge um, please do share it around. Friends, family, people, you know, coworkers, whomever that may be person on the street. Like I said before, um, let's see you in the gym if you're in the gym. But in general share this around. And last but certainly not least, please do subscribe. Follow wherever you are listening to this podcast. I do have a YouTube channel. This episode is not going to be on YouTube. I generally do not record video with my solo yet. I say yeah because I will when I relaunch. So um, yes. And then come back to that. Please make sure that you're signed up for my newsletter, knowing what's going on, what's coming up. They're going to be very, very exciting. And yeah, please, um, you know, share this around. And I really, really thank you for being here today. And thank you for listening all the way through. Hopefully you got some really good nuggets out of this. And until next time you are worth it