The Health benefits of saunas
Dr. Susanna Soeberg, Metabolic scientist and founder of Thermalist Movement, recommends:
57 minutes heat
11 minutes cold water immersion
For example:
15 Minutes in the sauna
followed by
1-3 minutes immersed in cold water
and repeat
Every sauna session is a cardiovascular workout. This is a healthy stress which lowers the risk of cardiovascular diseases.
Health Benefits of a wood-fired sauna
Here are some health benefits of a wood-fired sauna:
IMPROVED HEART HEALTH The heat increases blood flow, promoting better cardiovascular health. Studies suggest up to 63% lower risk of sudden cardiac death, with regular sauna use (4-6 times per week).
DETOXIFICATION Sweating in a sauna helps remove toxins and impurities from the body.
RELAXATION AND STRESS RELIEF The warm environment helps reduce stress levels and promotes relaxation.
MUSCLE RELIEF Heat can alleviate muscle soreness and tension, aiding in recovery after workouts.
SKIN HEALTH Sweating can improve skin tone and texture by cleansing pores and promoting circulation.
RESPIRATORY BENEFITS The warm air can help clear nasal passages and improve respiratory function.
JOINT PAIN RELIEF Heat therapy can alleviate pain and stiffness in joints, beneficial for conditions like arthritis.
ENHANCED SLEEP QUALITY Regular sauna use may improve sleep patterns and promote deeper sleep.
CALORIE BURN The heat can increase heart rate, leading to additional calorie expenditure during sessions.
SOCIAL INTERACTION Saunas can serve as a communal space, promoting social bonding and well-ness
During cold water immersion, noradrenaline and dopamine increase 2.5x within minutes and last for hours; this increases focus, energy and mood as well as brown fat activation
Health Benefits of cold water immersion
Cold water immersion, often referred to as cold therapy or cold water therapy, offers several benefits, including:
REDUCED MUSCLE SORENESS Cold water immersion can help decrease muscle soreness after intense workouts by constricting blood vessels and reducing inflammation.
IMPROVED RECOVERY Athletes often use cold water immersion to speed up recovery times, as it may help flush out metabolic waste from the muscles.
ENHANCED CIRCULATION The process of warming back up after cold exposure can stimulate blood circulation, promoting better oxygen and nutrient delivery to tissues.
PAIN RELIEF Cold water can provide temporary relief from pain, especially for injuries or inflammatory conditions.
BOOSTED IMMUNE FUNCTION Some studies suggest that regular cold exposure may enhance immune response, potentially leading to fewer illnesses.
INCREASED MENTAL TOUGHNESS Taking cold showers or immersing in cold water can build mental resilience and improve stress management.
BETTER SLEEP QUALITY Cold water immersion may help lower body temperature, which can promote better sleep.
IMPROVED MOOD Cold exposure can trigger the release of endorphins and other neurotransmitters, potentially improving mood and reducing symptoms of anxiety and depression.
ENHANCED ENDURANCE Some research indicates that cold water immersion can improve endurance performance by helping with thermoregulation during prolonged exercise.
SKIN AND HAIR HEALTH Cold water can tighten pores and improve hair shine by flattening hair follicles, leading to healthier skin and hair.
While cold water immersion can be beneficial, it’s essential to approach it with caution, especially for those with certain medical conditions. Always consult a healthcare professional before starting any new therapy.
Sauna is hygiene. Wellness. Mind-body sensation. Ecstasy. Socialization. Meditation. Totally positive addiction. And, a way of life.
Health Conditions and other considerations
A few things about health conditions……
WATER It is recommended to drink 1-1 1/2 litres of water before a sauna in order to stay hydrated to avoid dehydration (muscle cramps and headaches are signs)
LOW BLOOD PRESSURE If you have low blood pressure start with very short stints and build up your tolerance. leave if you feel lighted headed.
SKIN CONDITIONS Sauna can inflame eczema and psoriasis and other skin conditions
MULTIPLE SCLEROSIS Those with multiple sclerosis should avoid saunas as it exacerbates the condition
HEART CONDITIONS Avoid a sauna if you have a pacemaker or mini defibrillator fitted
FERTILITY Sauna use can negatively impact sperm count and motility, but the effects are generally considered temporary and reversible. For men concerned about fertility, moderation in sauna use, along with proper cooling of testicles after a sauna and keeping hydrated during, is generally recommended.
OTHER Remove hearing aids
Prosthetics, silicone implants, botox or fillers are not harmed during a sauna but sauna practice should be avoided for a few days after fitting.
If in doubt….
Always consult a healthcare professional before starting any new therapy