Welcome back FitFam! The Concrete Core Spa is COMING SOON!! We've added an Infrared Sauna to the mix. Now, you can heat up post-workout, or finish with a quick dip in the ice bath! This blog will cover the basics and address FAQs regarding sauna use. Deliberate heat exposure can improve longevity, and the frequency can be modified depending on your goals. Now let's dive in!
So what is
Deliberate Heat Exposure?
Deliberate heat exposure is a practice that was originally invented in Finland, and has been used for over 2000 years. This practice has been shown to have many potential health benefits, such as improving cardiovascular function, reducing inflammation, and increasing longevity.
Here is a scientific source that discusses the benefits of deliberate heat exposure:
What's the difference between INFRARED & Traditional Saunas?
The main difference is the way they heat the body. Infrared saunas use infrared carbon plates to directly warm the body. Whereas traditional saunas use heaters or steam to warm the surrounding air, which then heats the body. Infrared saunas are typically cooler and more comfortable than traditional saunas.
So what are the benefits?
1. Detoxification: Infrared saunas can help eliminate toxins through sweating! Specifically: heavy metals such as nickel (Ni), lead (Pb), copper (Cu), arsenic (As), and mercury (Hg). According to a study published in the Journal of Environmental and Public Health
2. Pain Relief: Saunas can help alleviate pain by increasing circulation and reducing inflammation. According to a study published in the Journal of Alternative and Complementary Medicine, infrared saunas can help reduce pain and stiffness, and improvements were statistically significant. This study was performed on people with Rheumatoid Arthritis and Ankylosingspondylitis.
3. Improved cardiovascular health: According to Stanford Neurologist, Andrew Huberman, sauna use is akin to performing bouts of cardio. Infrared saunas can improve heart health by increasing heart rate and improving blood flow. According to a study published in the Journal of the American College of Cardiology, infrared saunas can help improve blood pressure and reduce the risk of heart disease. People who used sauna bathing two–three times per week reduced their cardiovascular mortality rates by ~30%, and people who attended a sauna session four or more times per week reduced their risk by ~50%.
The more often you sauna, the better your health and the lower the likelihood they'll die from a cardiovascular event.
4. Improved immune function: Infrared saunas can help boost immune function by increasing the production of white blood cells.
"..After the sauna session, an increased number of white blood cells, lymphocyte, neutrophil and basophil counts was reported in the white blood cell profile."
According to this study published in the National Library of Medicine, sauna bathing stimulated athletes immune system to a higher degree when compared to untrained subjects!
5. Weight loss: Infrared saunas can aid in weight loss by increasing your lipid metabolism. As your blood circulates, oxygen travels throughout the body. Available oxygen allows for fat oxidation.
Better circulation = more oxygen to the body. More oxygen to the body = more fat burning
It is important to also consider fluid loss from sauna use! Overweight or obese individuals will sweat more, and experience greater Body Mass Loss (BML). Therefore, Drink more water before, during, and after sauna sessions to avoid dehydration.
6. Reduced Signs of Aging: Infrared saunas can help improve skin health by increasing blood flow and promoting collagen production. A journal published by Pubmed, indicates the use of infrared radiation can help improve skin texture and reduce the appearance of fine lines and wrinkles.
How Often Should You Sauna? How long?
As with most things, it depends. Daily use is recommended for most benefits from the studies cited. However, it is important to Know Your Goal and understand what protocols will yield the best result.
Let's talk BENEFITS & Protocols
Huberman's General Rule of Thumb: Aim for an hour a week which can be split between 3 Sauna sessions. Sauna sessions shouldn't exceed 30 minutes.
Increase in Growth Hormone - According to Andrew Huberman, a x17 increase in Growth Hormone can be achieved with infrequent sauna use. If this is your goal, once a week sauna sessions will be ideal. These sauna sessions should span over the course of 2-3hrs, and broken down into four 30 minute sessions. To utilize this Extreme protocol, it is recommended to alternate between Hot & Cold environments!
Longevity Benefits - Four to SEVEN weekly sessions seem ideal.
Mood & Mental Health Effects -A single sauna session has been shown to deliver powerful Antidepressant effects!
Increasing Sleep - Post sauna cooling decreases your heart rate which puts you into a relaxed state, ready for bed!
Reduce blood pressure and enhance blood flow and cardiac functioning, only short sauna sessions (15 minutes) are necessary.
Enhance the mobilization of heavy metals and chemical xenobiotics, longer sessions are needed and those should be medically monitored. (Roughly 30 minutes)
Please consider certain health conditions, such as heart disease or low blood pressure. People experiencing these should consult a doctor before using a sauna.
Wishing you all the best, and I Hope this helps!
In good Health,
Max
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