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Benefits of Sauna and Heat Therapy
Benefits of Sauna and Heat TherapyDecember 15th, 2024 Disclaimer: Not Medical Advice. Opinions are my own.
In today's newsletter, we will discuss the benefits of heat therapy, specifically traditional saunas. Sauna and heat therapy have been used for centuries across various cultures. Disclaimer: Though heat therapy can be beneficial, it is not for everyone. Do not use a sauna if you are pregnant, under 16 years old, or have been instructed by your qualified health care professional. In addition, exceptionally high temperatures can be dangerous. Build your tolerance slowly over time. How Hot, How Long, & How Often?Based on the evidence observed in traditional dry and wet saunas, the recommendation is around 175-210 degrees Fahrenheit (80-100 degrees Celsius). I frequently get asked if an infrared sauna produces results similar to those of a traditional sauna. The data I have observed has been from a traditional Finnish sauna, and most Infrared saunas cap out at around 150 degrees Fahrenheit. I believe it's better than nothing, but further studies are needed to determine the actual effects of infrared. How long is it recommended to sit in a sauna per session? 5 minutes for beginners and 20 minutes for regular users who have safely built up a tolerance. How many times per week? The recommended frequency for benefits is 3-5 times per week. I can't stress enough the importance of staying hydrated before your sauna sessions. To avoid dehydration, drink plenty of water before, during, and after your session. If needed, use electrolytes. I prefer to mix a packet of LMNT in my water bottle before my sauna sessions. (Note: LMNT is a sponsor of the newsletter). Benefits of Heat TherapyAs a cardiac surgeon and patient, I find the strong correlation between sauna usage and decreased cardiovascular disease + all-cause mortality hard to ignore. This study suggests that people who used the sauna 4-7 times weekly experienced a 50% reduction in CVD and a 40% reduction in all-cause mortality. Let's dive into the benefits. Cardiovascular Benefits: When exposed to high heat, your heart rate increases, mimicking the effects of moderate exercise. Blood vessels dilate, improving circulation and delivering more oxygen and nutrients to your tissues. This enhanced blood flow supports faster recovery after exercise, reduces muscle soreness, and promotes overall well-being. Mental Health and Wellness Benefits: Regular sauna bathing has been shown to reduce stress and help manage symptoms of anxiety and depression. Heat therapy triggers the release of endorphins, which are natural mood elevators. It also reduces cortisol (stress hormone), promoting relaxation and relieving tension. Detoxification: Not surprisingly, deliberate heat exposure promotes sweating. The profuse sweating induced by the sauna helps remove toxins, such as heavy metals and environmental chemicals, from the body through the skin. Pain Relief and Muscle Recovery Sauna use has been shown to decrease inflammatory markers such as C-reactive protein (CRP), aiding in the recovery of sore muscles and joints. Heat soothes muscles, reduces stiffness, and can alleviate chronic pain conditions like arthritis, fibromyalgia, and lower back pain. Sauna accelerates post-exercise recovery by improving oxygenation of tissues and flushing metabolic waste products like lactic acid. Community Finnish culture embodies a sense of community with heat therapy. It is rare nowadays to spend time in a relaxed, technology-free environment. I cherish my uninterrupted time with friends and family in the sauna. TakeawaysHeat therapy/sauna is another tool in the toolkit. Try adding it to your fitness routine. I also enjoy contrast therapy, which involves going in between the sauna and cold plunge. My family prefers our sauna sessions in the late afternoon to help wind down after the day, plus sauna bathing improves my sleep. Sauna studies worth exploring: *** I want to hear from you; do you utilize heat therapy or sauna bathing? Only the best, Jeremy London, MD P.S. - The recipe of the week: Sweet Potato Salad & Chicken + Loaded Veggie Casserole If you are interested in getting a traditional sauna, don't forget to check out Sisu.
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Jeremy London, M.D.
Join 45,000+ other readers of Human who are focused on building a healthier, happier life. From fitness, diet, and lifestyle to an inside look at Cardiovascular Surgery, my goal is to optimize your life for a better tomorrow.