By Linda Edwards, RN, MSN, Owner, ResilientMe, Inc.
In the first two parts of this series, we discussed some fundamental habits needed to begin a wellness reset. After the fundamentals are covered, other strategies such as the purchase of equipment that improves and/or enhances our health can be considered. This is a discussion about personal health technology that fall under the umbrella of self-care, and do not represent an endorsement of any particular product. There are various brands of personal health tech equipment and many are good. However, in this piece I am suggesting a few products and experiences with which I am personally familiar; Oura ring, blue blocker glasses, and infrared sauna. (The next article will conclude this series with photobiomodulation and pulsed electromagnetic frequency (PEMF) devices.)
Personal Health Data Tracker: Oura Ring
Let’s begin with the old adage of, “You can’t manage what you can’t measure.” I resisted wearable tech because I didn’t believe it could provide much useful information about myself and my health, beyond what I know. Did I need a device with an app to tell me I didn’t get a good night’s sleep or that I walked three miles? In addition, I was not particularly fond of devices worn on the wrist emitting non-native electromagnetic frequencies (EMFs). Denise Hoagland in this WEforum article, reminds us that the wrists in acupuncture are called Governing Meridians; they have the ability to open and close energy flow in and out of the body. Yet, when I learned more about the features and the fact that the Oura ring can be worn in airplane mode, I decided to give it a try.
Oura generates a daily score to provide a quick glimpse into the following health habits: Activity, readiness, sleep, time spent in light, deep, and REM sleep, resting heart rate, heart rate variability, respiratory rate, body temperature. The temperature sensors can be helpful to predict menstrual periods and to detect illness. The Oura app includes a library of audio recordings to help with meditation, sleep, focus and energy.
You can also opt to share your data with your trainer through the Oura app. Wellness/fitness coaches use the data to make an objective assessment, and can help to pinpoint the strategies needed to improve. For example, many high achieving people say they are fine and feel fine. But when looking at metrics like respiratory rate, sleep, resting heart rate and HRV, a different picture emerges; a picture of someone with their foot on the gas continually with little to no restorative time. This is a pattern that leads to disease over time. Instead of engaging in a hard-charging exercise program, more restorative exercises can be introduced. Progress can be tracked and compared to previous scores.
Blue Blocker Glasses
As discussed in Part II of this series, glasses used to block or minimize harmful blue light, emitted from screens and light bulbs, can disrupt sleep patterns. At night, exposure to blue light signals your body to turn down melatonin production, which is counterproductive to sleep. As the days become shorter, we rely on artificial light to continue our busy lives. One way to mitigate disruption to sleep and circadian rhythm is to wear blue blocking glasses after the sun goes down. Popular brands include Biolight, TrueDark and Bon Charge. The lenses on these glasses, all meant to be worn after sundown, are a reddish-orange. Glasses for daytime wear have an amber lens and are often used for computer work.
Infrared Sauna
An infrared sauna was my first biohacking device purchase many years ago. I refer to it as “effortless, forced relaxation,” which it accomplishes along with much more. Benefits of infrared sauna include cellular detoxification, increased immune response and heart health, weight loss, improved skin/anti-aging benefits, muscle recovery and better sleep. Infrared saunas work by emitting infrared light, which is invisible to the human eye, yet generates heat. The wavelengths of infrared light penetrate the skin, heating your body directly without significantly heating the air. Traditional saunas heat the air via steam, typically to 150-200° Fahrenheit, whereas infrared saunas operate at lower temperatures, about 110-150° F.
Infrared saunas come in different forms, both full wooden sauna enclosures and various types of portable models. A full sauna can cost thousands of dollars to purchase and install. If a splurge is not in your budget, there are other more affordable options such as sauna blankets. But if you decide to consider a larger purchase, there are important factors to research.
- Check the materials used. Cheaper versions use chemically treated wood, toxic glues and other chemicals. As the sauna heats, you can be exposed to poisonous chemicals.
- Consider the output of electromagnetic frequencies (EMFs). The sauna should be a low EMF device preferably with third party testing to validate the readings.
- Research options. Certain models come with sound, light therapy, and different wavelengths of infrared (near, medium and far). Size varies as well. A fan to ventilate the air can be helpful.
- As with any large purchase, check the warranty.
Brands favored by wellness experts include SaunaSpace, Clearlight and Sunlighten. For a portable, lower cost, low EMF option, the HigherDOSE sauna blanket is a good choice. Before purchasing an infrared sauna, consider your own health situation and consult your healthcare practitioner to discuss if it is appropriate and safe for you.
These are just a few biohacking tools, along with others, that offer many health benefits. They are an investment in our wellbeing. If interested in purchasing any of these products, the timing is optimal, given most or all of these companies offer holiday discounts, which usually start around Thanksgiving. Do your research now and be ready to purchase (or add to your wish list) when discount codes are offered. Additionally, according to their website, the Oura ring is FSA/HSA eligible- a good option if you find yourself at the end of the year with a use it or lose it balance in a health insurance linked account.
Stay tuned for next month’s article, which will conclude the series, on photobiomodulation and pulsed electromagnetic frequency (PEMF) devices.
Linda Edwards, RN, MSN is the owner of ResilientMe, Inc. in Little Silver, NJ. She has extensive experience in finding solutions to health and wellness challenges from all sources, especially safe and effective products, services, and technologies. Linda’s philosophy is simple: she is only interested in things that work.
ResilientMe, Inc. offers Microcurrent Neurofeedback services that help optimize brain performance for people who have suffered concussions, endure high levels of stress, athletic and professional performance demands, and experience difficulty with memory, concentration, and focus.
Linda’s experience includes not only clinical practice but also managing Human Capital Health Management programs for Fortune 100 companies. www.Resilient-Me.com
