Welcome to Highlands Remedial!

It’s the number one reason our clients choose our saunas. Pain... from a physical accident that was never given the time to heal properly OR from chronic inflammation.  Here are some recommendations to help ease  joints, reduce inflammation and reduce pain.  

Pain Relief Sauna Session  

• 45 – 55 degrees  
• 30 – 45 minutes 
• 1 - 1.5 litres of water
• The closer you are to the heaters the deeper the heat can penetrate. So get comfy, nice and close to the heaters – use a backrest to separate you if you find the heaters too  warm.  
• Target sore knees or arthritic hands with the sauna’s front heaters. 
•  Don’t overwork your body. If you catch yourself counting down the time, it’s too hot or you’ve been in there too long. You don’t always need to push your-self to get the benefit of sauna 

Colour Therapy:  

• Orange or yellow are both associated with benefits for those suffering from inflammatory symptoms 

 Sleep dictates how our entire body functions.  Good quality sleep consolidates our memory,  repairs muscle, improves motor function and  removes plaque from the brain. But for many,  a good night rest is a luxury.  Let’s fix that.  

Sauna  

• 5 degrees less than your normal session 
• 5 - 10 minutes longer than normal 
• 30-40 minutes before bed 
• After sauna, refrain from using your phone  or putting the TV on. Use this time to sip  some tea and relax. Yes you may have to visit the bathroom in the night. that’s okay  ... it’s good in fact. Quality sleep is the goal 
• 1 - 1.5 litres of water 

Colour Therapy

• Red - Balances the circadian rhythm and  tells the body its time to relax. The frequency  of red light is the last light we see in nature  when the sun sets, signalling that it’s time  to find shelter and bed-down for the night.  
• Red light. promotes production of the sleep  hormone melatonin. 
• No light at all.   

 Weight management is such a charged topic.  Let’s not overthink it. We need to work the body.  We need to change our mindset. We need to  take action.  Let’s get to it.  

Sauna Session

•  55 - 60 degrees 
• We want to work the body harder than a  typical sauna session 
• 20 - 30 minutes depending on your comfort  levels. We should be pushing for the last  few minutes, counting down the time and  breathing heavy. We want the body to be  working, in a slight discomfort. Heat stress is  great for weight management

Other:

• Consider trying intermittent fasting for 1  week
•  1 - 1.5 litres of water  

The Cold Shower  

• A cold shower afterward does amazing  things for the body. The hot to cold creates  thermogenesis in our brown fat stores which  helps assimilate these harder to move fat stores.  
• The cold makes our body release  norepinephrine and dopamine which leaves  us with a natural fell good ‘high’ and improved  mood.  

Cold Plunge

• When exposed to even more mild cold  temperatures of 14 degrees, the cold activates  cold shock proteins. CSPs have been shown  to regenerate brain synapses which leads to  increases memory function.  The short is, if you go from sauna to cold shower  or plunge, it will help you clear away fat. 
• Increase  your circulation and improve your mood and  memory. 
• A pretty good deal for just 30 seconds (or 3 minutes in the cold plunge) of discomfort. 

 A body burdened with toxins leaves us feeling  sluggish and sick. Quite often, symptoms of ill  health can be traced back to too many toxins,  chemicals and heavy metals in the system.  Infrared sauna is now revered as one of the  most efficient ways to detox the body.  Use this session to rid the body of toxins.  

Sauna Session  

• 45 - 55 degrees - The key is to stick within  this temperature range, even if you feel  like you can go hotter. 
• 30 - 45 minutes 
• 1 - 1.5 litres of water 

 Supercharge your Detox

• Our body has four channels of elimination -  through breathing. defecating. urinating and  sweating.  That’s right. to correctly detox we should embrace all these seldom talked about aspects of  being human! 
• Working to support these areas  makes detoxing it more efficient and easier on  the body. 
• Deep breathing, being regular in the  bathroom. staying hydrated and using sauna is  a good start.  
• Our body becomes burdened with toxins due  to the lifestyle that we lead. You can use sau na all you want to get the ‘crap’ out. but if you  keep living the same life. you keep putting the  same ‘crap’ in. 
• If you really want to detox, make  healthy changes in your life too.  

 Top athletes and people training to be fit for  ‘life’ are using Found—Space infrared saunas  to help recover after workouts and relax.  

Sauna - Pre workout  

• 20 minutes
• 45 degrees  
• Long enough to break a sweat 
• Use front heater to target areas that  will be used during workout 
• 1 - 1.5 litres of water  

Sauna - Post workout  

• 20 - 30 minutes 
• 45 degrees 
• Moveable heater on trained area  
• For non-athletes. don’t push yourself in  this session. This is a recovery session, not  a workout. If you are an athlete and want  that extra bit of cardio work, then raise  the temperature and duration as you see  fit.  

Insight 

• Don’t set the temperature so hot as to  create a 2nd workout for the body