3 Things to Try to Improve Health This Winter

Winter brings cooler temperatures and the chance to reset and refocus on our health. As our bodies adapt to the colder weather, it’s essential to maintain both physical and mental well-being. If you’re looking to boost your health this season, here are three scientifically-backed therapies to try: massage therapy, dry needling, and infrared sauna. Each of these techniques offers unique benefits, from relieving muscle tension to improving circulation and helping you relax.

1. Massage Therapy: Melt Away Tension and Stress

Massage therapy has been used for centuries to alleviate physical discomfort, reduce stress, and promote relaxation. Modern science supports its effectiveness for pain relief, improved circulation, and increased flexibility. Here’s why massage therapy can be a powerful tool for health improvement this winter.

The Science of Massage Therapy

Massage therapy works by manipulating soft tissues in the body, such as muscles, ligaments, and tendons, to release tension and improve blood flow. Research shows that massage therapy can reduce cortisol levels (the stress hormone) and increase the production of serotonin and dopamine—both chemicals that improve mood and promote relaxation.

Massage therapy also enhances circulation, which can be especially beneficial in winter when cold weather can lead to stiffness and reduced mobility. By increasing blood flow, massage helps deliver oxygen and nutrients to muscles and tissues, aiding in faster recovery and reducing soreness.

Benefits of Massage Therapy in Winter

Winter months often bring more sedentary time indoors, which can lead to muscle stiffness and discomfort. Massage therapy can help counteract these effects by keeping muscles supple and reducing the risk of injury. Additionally, the increase in blood flow from regular massages can help support your immune system, which is particularly valuable during cold and flu season.

Types of Massage to Consider

Deep tissue massage and Swedish massage are popular choices for winter. Deep tissue massage targets deeper layers of muscle and connective tissue, ideal for people dealing with chronic muscle tension. Swedish massage, on the other hand, uses long, flowing strokes to promote relaxation and relieve surface muscle tension.

2. Dry Needling: Targeted Relief for Chronic Pain

Dry needling is a therapeutic technique that involves inserting thin needles into specific points in muscles to relieve pain and improve movement. Although it might sound similar to acupuncture, dry needling has a different approach and is grounded in Western medicine principles.

The Science of Dry Needling

Dry needling targets "trigger points" in the muscle, which are tight bands or knots that form from overuse, stress, or injury. When a needle is inserted into a trigger point, it causes a "twitch response" in the muscle, releasing the tension and restoring normal function. This process helps improve blood flow and reduce inflammation in the affected area.

Scientific studies show that dry needling can reduce pain by interrupting nerve pathways and altering how pain is perceived in the brain. It also prompts the release of endorphins, which are natural pain-relievers, and improves blood flow to the area, which supports healing.

Benefits of Dry Needling in Winter

Winter weather can exacerbate muscle tension, particularly in people with arthritis or chronic pain conditions. Dry needling offers a quick and effective way to release tight muscles and relieve pain, making it ideal for anyone who feels the effects of cold, damp weather on their joints or muscles.

Dry needling can also complement other therapies like massage or physical therapy by providing targeted relief to specific areas. For instance, if you have tightness in your shoulders or lower back, dry needling can reduce pain and improve mobility in those areas, enhancing the results of a massage or exercise routine.

Is Dry Needling Right for You?

Dry needling is particularly beneficial for people with chronic muscle pain, sports injuries, or those who suffer from frequent tension headaches. If you’re new to dry needling, start with a consultation with a qualified therapist to determine if it’s the right fit for your needs.

3. Infrared Sauna: Warm Up and Detoxify

An infrared sauna session can be a perfect way to stay warm and rejuvenate your body in the cold winter months. Unlike traditional saunas, which heat the air around you, infrared saunas use infrared light to penetrate the skin and heat your body directly. This leads to a deeper, more intense sweat at a lower temperature, making it a comfortable option for many people.

The Science of Infrared Saunas

Infrared light penetrates about 1.5 inches into the skin, which helps heat the body from the inside out. This process leads to a more profound, detoxifying sweat that helps remove toxins like heavy metals, which can accumulate from our environment and diet. Additionally, the heat helps dilate blood vessels, which improves circulation and enhances oxygen delivery to tissues.

Research has shown that infrared sauna sessions can help reduce blood pressure, improve cardiovascular health, and relieve pain from arthritis. Regular sauna use is also linked to improved mood and relaxation, as the heat promotes the release of endorphins.

Benefits of Infrared Sauna in Winter

Infrared sauna sessions can help counteract the effects of cold weather on joints and muscles. By warming up your muscles, infrared saunas can help you maintain flexibility and reduce stiffness. This makes it an excellent addition to your winter routine, especially if you struggle with joint pain or find it difficult to stay active in the colder months.

Infrared saunas also stimulate the body’s natural detoxification processes, which can support your immune system. By promoting better circulation and helping you sweat out impurities, infrared saunas can help keep your body functioning optimally during the winter, when our bodies tend to retain more toxins due to reduced physical activity and a heavier diet.

How to Make the Most of Your Infrared Sauna Sessions

To get the most out of infrared sauna sessions, start with shorter sessions (10-15 minutes) and gradually work up to 30-40 minutes as your body becomes accustomed to the heat. Hydrate well before and after each session to replenish fluids lost through sweating. Regular sessions—about 2-3 times a week—can help you maintain the benefits over time.

Our next post will me about improving your home! From freshening up your house with a new rug or window coverings to home improvement projects, be sure you check it out!