In a world that often emphasizes quick fixes and surface-level solutions, holistic health offers an integrative approach to well-being. Rather than treating isolated symptoms, holistic health looks at the full picture—mind, body, environment, etc. with the goal to create harmony in all areas of our lives.

Whether you’re just starting out or looking to deepen your holistic health practices, here are some powerful strategies and how infrared saunas deepen the effectiveness of each practice.

1. Nourish with Nutrient Dense Foods

The underlying goal of any sensible nutrition plan is to supply your body with a steady and sufficient supply of all the macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals) our bodies need to thrive. The easiest way to do this is to eat a wide variety of organic whole foods including fruits, vegetables, nuts, seeds, legumes, grains, seaweeds, grass-fed meat, and grass-fed dairy that have been processed correctly (such as pre-soaking nuts, seeds, legumes, and grains to remove anti-nutrients) and cooked correctly (such as meat and dairy to remove potential pathogens).

How an Infrared Sauna Complements:

By removing harmful toxicants through sweat such as heavy metals, plastics, pesticides, etc. our digestive system has a chance to regenerate (such as restoring the gut lining and preventing leaky gut) and perform more optimally so we can better digest and absorb nutrients from foods.  

2. Heal with Herbal Remedies

Herbs, unlike foods, are taken in smaller quantities because they are more rich in medicinal bioactive compounds. There are thousands of herbs to choose from based on their function so work with a qualified herbalist to find the ones that are best for you and how best to consume them (i.e. as a tea or tincture).

How an Infrared Sauna Complements:

By increasing circulation, the bioactive compounds we acquire through herbs are better transported throughout our body, increasing their effectiveness.

3. Prioritize Movement That Feels Good

Exercise isn’t just about burning calories; it’s about connecting with your body. Holistic movement includes practices like yoga, tai chi, walking in nature, swimming, or dancing—activities that feel enjoyable and energizing. In general, aim for consistency over intensity. Daily gentle movement can have more long-term benefits than sporadic high-intensity workouts.

How an Infrared Sauna Complements:

Studies have shown that regular infrared sauna use provides cardiovascular conditioning, improves exercise tolerance and endurance, and reduces muscle pain and soreness.

4. Support Mental and Emotional Wellness

Your mental and emotional states are deeply intertwined with physical health. Holistic strategies for mental/emotional balance include:

  • Journaling to process thoughts and emotions
  • Mindfulness and meditation to reduce stress and gain mental clarity
  • Therapeutic modalities like counseling
  • Spending time in nature to calm your nervous system

How an Infrared Sauna Complements:

Spending 30 minutes in your sauna is a perfect time to relax, meditate, journal, do deep breathing practices, and give yourself space to recharge. In addition, infrared saunas trigger the release of endorphins (feel-good hormones) which can assist with the contemplative practices just mentioned.

5. Optimize Sleep 

Sleep is when the bulk of our healing and regeneration happens. Yet, in our go-go-go culture, restful sleep is often undervalued or simply unable to be achieved. Aim for 7–9 hours of quality sleep per night, and honor your body’s signals when it needs rest throughout the day.

Holistic tips for better sleep:

  • Create a calming bedtime ritual such as a deep breathing exercise
  • Limit screen time before bed
  • Inhale calming essential oils like lavender 
  • Try relaxing herbal teas like chamomile

How an Infrared Sauna Complements:

Doing a session before bed is a great way to calm down, enter into the parasympathetic nervous system state (rest and digest), and relax your mind and muscles. This will help you fall asleep faster and get a deeper, more restful sleep.

Woman relaxing in a TR3 Infrared Sauna

6. Detox Your Environment

Your surroundings also play a major role in impacting your health. A holistic approach encourages reducing exposure to toxins—not just in food, but also in your home (such as cleaning products), water, and skincare products.

Start small:

  • Switch to non-toxic cleaning supplies
  • Use a water filter
  • Choose natural personal care products
  • Open windows regularly to improve air quality
  • Have house plants that can absorb toxins out of the air

How an Infrared Sauna Complements:

High Tech Health saunas are the cleanest and most eco-friendly saunas available on the market. We have been committed for our entire history to providing saunas made with low VOC woods, heaters that do not emit particles into the air, and components that do not off-gas toxic chemicals.

7. Cultivate Meaningful Connections

We are wired for connection. Isolation and lack of community can contribute to anxiety, depression, and even physical illness. Prioritize relationships that are uplifting, supportive, and aligned with your values.

Holistic community can include:

  • Friendships
  • Family
  • Spiritual groups
  • Wellness communities or support circles

How an Infrared Sauna Complements:

Spending time with your partner and or family members in your sauna is a great chance to bond in a relaxing and uplifting environment. Saunas have been used for thousands of years, in countries all over the world, as a means to cultivate meaningful connections. 

Family Time in Transcend Tr3 Infrared Sauna

Final Thoughts

Holistic health is about stacking various habits and choices together with the goal of long term well-being, not just temporary relief. Start with getting your own infrared sauna and then begin adding in strategies one at a time that resonate most with you. And remember to have fun! Health isn’t just the absence of illness, it’s about feeling good and energized in your body!