Coauthored by Nicholas Frisina
A good sweat goes a long way.
And a sauna session is an optimal way to get your sweat on while giving your body a dose of healthy stress.
Benefits of Saunas
The benefits associated with sauna use are excellent. The sauna could be the one thing missing in your wellness routine.
An article by Ben Greenfield lists the top benefits of sauna use. Here are the key ones:
Allows your body and skin to sweat out toxins
Improves the cardiovascular system, brain, and immune system
Improves endurance and performance in your workouts
Has anti-aging effects and promotes longevity
One study showed that frequent sauna use resulted in a reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and all-cause mortality. This study demonstrates the benefits of heart health that the sauna can provide you.
One more important study had favorable results for those that suffer from depression and for those using infrared saunas. This study treated depressed patients with a far-infrared dry sauna. The patients received five 15-minute sauna sessions per week over a 4-week time period. The study concluded:
“Four weeks after admission, somatic complaints, hunger, and relaxation scores significantly improved and mental complaints slightly improved in the thermal therapy group compared with the nonthermal therapy group.”
This study is a positive sign that sauna use could significantly improve mental health.
Another study concluded that, “sauna use mimics physiological and protective responses induced during exercise.” It also found that saunas, despite inducing sweating, actually retain muscle mass.
Dry Sauna Vs. Infrared Sauna
For many years the dry sauna has been the go-to option for sauna users. But now, the infrared sauna is the new trend.
Dry
uses an electric heater
temperatures of 170 - 220°F
improves cardiovascular health
helps eliminate stored toxins
effective for weight loss
Infrared
uses infrared lamps to directly heat the body
temperatures of about 140°F
reduces symptoms of pain and inflammation
How to Sauna
Decide which one is right for you.
The dry sauna is heated at higher temperatures, benefiting detoxification pathways via sweat.
The infrared sauna may be a better option for people sensitive to the heat that a dry sauna produces. In addition, it provides more benefits to the skin and inflammation.
For a sauna routine, I recommend reading this newsletter from Dr. Andrew Huberman. He provides detailed instructions on protocols to optimize the effects of the sauna. A few general tips are:
Start slow, work your way up to your heat tolerance
Drink 16 oz of water for every 10 minutes you spend in the sauna
Pregnant women and children under 16 should not use the sauna
Check out Brain Waves in the Pittsburgh area for 30 and 60-minute infrared sauna sessions!
References
Greenfield, B. (2021, July 9). Benefits of sauna: The latest science of sweating. Ben Greenfield Life - Fitness, Diet, Fat Loss and Performance Advice. Retrieved February 4, 2023, from https://bengreenfieldlife.com/article/the-latest-in-sauna-science/
Mercola, J. (2021, March 1). The benefits of red and near-infrared light therapy. Mercola.com - #1 Natural Health Website. Retrieved February 4, 2023, from PDF.
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