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The Benefits of Saunas (& the Risks!)

How to get the benefits of a sauna at home plus risks and cautions

If you hang around health communities and natural life, enough time, they’ll finally hear about the benefits of some kind of sauna, especially for “detox.”

in fact, several types of saunas are often recognized for its benefits in weight loss, elimination of toxins, cellulite reduction and more, but it is difficult to find evidence to support these claims. Some sites even go so far as to claim that saunas (especially infrared) can help reverse the cellular damage of EMF and aid detoxification of heavy metals.

After much research and testing and trying several saunas myself, I think they have benefits, but not the most often touted online.

the benefits of the sauna

The term “sauna” can refer to any type of small or large room or device designed to help the user experience dry heat or wet heat (steam) . There are now also infrared (far and near) infrared light emitting and demand to heat the body more effectively.

saunas or “sweat lodges” have been used for centuries by different cultures, and although not a lot of anecdotal evidence about their benefits, scientific research is limited and mainly focuses on the infrared far saunas (FIR).

according to a review of all scientific literature on these types of saunas the most benefit Researched seems that coronary, most notably benefits in its ability to help normalize blood pressure and reduce the risk of congestive heart failure. Other research shows the benefits of FIR sauna for chronic pain and, to a lesser extent, obesity

An interesting and unusual advantage :.

use of far-infrared sauna is safe and effective for increasing lactation in nursing mothers ( source )

in based on the research I’ve read, the heat itself seems to be the most beneficial part of using the sauna and infrared saunas are simply capable of heating the body more efficiently without the person feeling hot. There is some concern about exposure to EMF of FIR saunas, and some sources recommend near-infrared saunas, although I still find no scientific evidence copy of this statement.

I have chosen to use low EMF FIR sauna place (more on this later), but can also make your own sauna near infrared.

benefits of heat

although there is a debate about the ability of saunas to detoxify or eliminate cellulite, but there is research well documented in the heat capacity (or “hyperthermic conditioning”) to improve performance. Some key points:

  • increased resistance . “[Hyperthermic conditioning] increases the plasma volume and blood flow to the heart (stroke volume) This results in a reduced cardiovascular stress and reduces heart rate for the same given workload. These cardiovascular improvements have been shown to improve endurance both highly trained athletes and untrained “
  • the natural growth hormone production . “for example, two sauna sessions of 20 minutes at 80 ° C (176 ° F), separated by a cooling period of 30 minutes hormone levels high growth twice on baseline.1,15 Whereas two sauna sessions of 15 minutes at 100 ° C (212 ° F) dry heat separated by 30 minutes cooling period resulted in a fivefold increase in growth hormone.1, 15 However, what is perhaps most surprising is that repeated exposure to the whole body, intermittent hyperthermia (conditioning with hyperthermia) through the use of the sauna has an even more profound effect in increasing growth hormone immediately after : two sessions of sauna for an hour a day at 80 ° C (176 ° F) dry heat (well, this is a bit extreme) was demonstrated for 7 days to increase growth hormone by 16 times on the third day. 14 the effects of growth hormone generally persist for a couple of hours after sauna.1 is also important to note that when hyperthermia and exercise combined, induce a synergistic increase in growth hormone.20 “
  • faster recovery: “to skeletal muscle blood flow is increased, keeping fed glucose, esterified fatty acids, and oxygen while removing byproducts of metabolic processes such as lactic acid. The increased supply of nutrients to the muscles reduces its dependence on glycogen stores. “
  • ” One study showed that a sauna for 30 minutes twice a week for three weeks after the training increases the time it took for the study participants who will extend to exhaustion by 32 % compared to the initial value “
  • Increased muscle :. has shown that hyperthermia intermittent treatment of 30 minutes at 41 ° C (105.8 ° F) in rats induced a solid expression of heat shock proteins (including HSP32, Hsp25 and Hsp72) in muscle and, importantly, it is correlated with 30% more new muscle growth than a control group during the seven days after a week of immobilization .
  • increased insulin sensitivity : for this reason, hyperthermic conditioning can also be given to the promotion of muscle growth by improving insulin sensitivity and decreased catabolism muscle proteins. intermittent hyperthermia has been shown to reduce insulin resistance in obese diabetic mouse model. mice insulin resistant diabetics underwent 30 minutes of treatment with hyperthermia, three times a week for twelve weeks. This resulted in a 31% decrease in insulin levels and a significant reduction in glucose levels in the blood, suggesting re-insulin sensitization.
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Here is a video by Dr. Patrick detailing these benefits at great length and recommend this guest post for Tim Ferriss made .

Precautions sauna Use

Although the use of sauna is generally considered safe ( even for pregnant women, according to this study ), anyone considering the use of sauna should check absolutely a doctor or first, as some people (including Tim Ferriss) have genetic conditions medical professionals can lead to overheating and health problems the use of the sauna.

common sense precautions include also avoid direct contact with the heating elements to avoid burns, do not use a sauna for more than the recommended amount of time, or use the sauna after alcohol consumption or exercise. In addition:

Contraindications sauna bath include unstable angina pectoris, recent myocardial infarction, and severe aortic stenosis. sauna bath is safe, however, for most people with coronary heart disease with stable angina pectoris or old myocardial infarction. Very few acute myocardial infarction and sudden deaths occur in saunas, but alcohol consumption during the sauna bath increases the risk of hypotension, arrhythmia and sudden death, and should be avoided. ( source )

How can I get the benefits of a sauna

A local gym where I live has a sauna. When I asked, they did not know what the idea was and saunas that many people use every day disgusts me.

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we realized long ago that at the time paid for a membership gym for my husband and I (including child care), which could buy much of the equipment we would be using instead over a few years. So instead of going to the gym for use of the sauna and working, we This EMF under portable home sauna it stores behind the door in the bathroom and have also just purchased training equipment they actually use (weights, pull-up bar, weights, etc).

Since the most beneficial part of the sauna is the heat itself, we have worked to spend as much as half an hour in the portable sauna. I find it relaxing and it has been beneficial to the skin as well!

Sauna yourself?

Another option I have not tried personally, but a friend recommended was making your own DIY Near Infrared sauna using this method

About saunas use infrared lamp incandescent red ‘heat lamps for heating . Bingo! The bulbs emit infrared energy mainly close, with some mid-infrared. Usually three bulbs are sufficient for heating a sauna. One bulb can be used to focus the energy of healing in a specific body part, injury or infection.

My friend uses a bulb infrared incandescent like this and metal clamp with porcelain socket like this in its closed shower for a near infrared sauna home and he has had good results with it. Again, I have not tried it, but it’s a DIY option for $ 20. This article described the benefits of near infrared

Sources :.
http://www.ncbi.nlm.nih.gov / pmc / articles / PMC2718593 /
Kihara T, S Biro, Ikeda Y, Fukudone T, T Shinsato, Masuda A, et al. Effects of repeated treatment in sauna ventricular arrhythmias in patents with chronic heart failure. Circ J. 2004; 68 (12): 1146-1151
Miyamoto H, Kai H, Nakaura H, K Osada, Mizuta Y, Matsumoto A, et al. Safety and efficacy of repeated sauna bath in patients with chronic systolic heart failure: a preliminary report. J Card Fail. 2005; 11 (6): 432-6
Sugahara Y, M Ishii, Muta H, K Egami, Akagi T, Matsuishi T. The efficacy and safety of vasodilation sauna heat treatment in infants with severe congestive heart failure secondary to. ventricular septal defect. 2003; 92 (1): 109-13
Masuda A, Koga Y, Hattanmura M, S Minagoe, Tei C. The effects of repeated thermal therapy for patients with chronic pain .. Psychother Psychosom. 2005; 74 (5): 288-94
Hannuyksela ML, Ellahham S. benefits and risks of sauna bath .. Am J Med 2001;. 110 (2): 118-26
Ogita S, M Imanaka, Matsuo S, Takebayashi T, Nakai Y, Fukumusa H, et al .. Effects of far infrared radiation on breastfeeding. Ann Anthropol Physiol. 1990; What benefits have realized that, if any?

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