Sauna

❇️ Monday Addition: Sauna

Quote of the day:

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”

– Michael Jordan

Sauna

What is it?

A sauna is a small room or enclosed space designed to provide dry heat sessions, which has many health benefits. The high temperatures in saunas induce sweating, which helps cleanse the body and release toxins.

Saunas have a long history and are deeply rooted in various cultures. The origins can be traced back to ancient times, with sweat lodges used by indigenous people in North America and Mayans in Central America. The Finnish sauna tradition is particularly well-known, with saunas being an integral part of Finnish culture for centuries. There are different types of saunas like:

Traditional Sauna: Traditional saunas use a heating element, such as heated rocks or coals, to produce heat, which in turn warms the air in the sauna. The temperature in a traditional sauna can reach high levels, typically between 70°C (160°F) to 100°C (212°F), creating a hot and dry environment. Water can be poured over the heated rocks to produce steam, increasing humidity.
Infrared Sauna: Infrared saunas use infrared heaters to emit infrared radiant heat, which directly heats the body without significantly heating the surrounding air. The heat from the infrared waves penetrates the skin, resulting in a warming effect. Infrared saunas operate at lower temperatures, typically ranging from 50°C (120°F) to 65°C (150°F). There are different types of infrared saunas as well:
1. Near-Infrared Sauna: Emitting the shortest wavelengths closer to the visible spectrum, near-infrared saunas offer deep skin penetration. They stimulate collagen production, enhance cell regeneration, support energy production, and aid in wound healing.
2. Mid-Infrared Sauna: Mid-infrared saunas emit wavelengths that penetrate the skin deeper than near-infrared but not as deeply as far-infrared. These saunas promote improved blood flow, enhance metabolism, and provide potential benefits for overall circulation.
3. Far-Infrared Sauna: Far-infrared saunas emit the longest wavelengths, which closely resemble the natural infrared heat emitted by the human body. These saunas deeply penetrate human tissue, raising core body temperature, promoting profuse sweating, and facilitating cellular-level detoxification. Far infrared rays are effective for weight loss, muscle recovery, and alleviating pain and stress.
4. Full Spectrum Infrared Sauna: This type of infrared sauna combines all three types of infrared wavelengths: near, mid, and far. Full spectrum saunas offer a comprehensive range of potential health benefits, incorporating the advantages of near, mid, and far-infrared therapy in a single sauna experience.
Steam Room: While technically not a sauna, steam rooms are often associated with the sauna experience. They use a steam generator to produce high humidity and moist heat, creating a steam-filled environment. The temperature in a steam room usually ranges between 40°C (104°F) to 50°C (122°F). The focus in steam rooms is on the moist heat generated by the steam, rather than extremely high temperatures.

Why does it matter?

Using a sauna can offer several potential benefits for both physical and mental well-being. Here are some potential benefits associated with sauna use:

Relaxation and Stress Relief: Saunas are known for their relaxing and calming effects. The heat and quiet environment can help reduce stress, relax muscles, and promote overall relaxation.
Improved Circulation: The heat in saunas dilates blood vessels and promotes increased blood flow. This can help improve circulation, which may benefit cardiovascular health and contribute to the delivery of oxygen and nutrients to the body's tissues.
Detoxification: Saunas induce sweating, which is one way the body eliminates toxins and impurities. Sweating in a sauna may help flush out toxins, heavy metals, and other substances from the body.
Muscle Relaxation and Recovery: The heat from a sauna can help relieve muscle tension and promote muscle relaxation. Saunas may also aid in post-workout recovery by reducing muscle soreness and promoting muscle healing.
Skin Health: The heat and sweating in saunas can open up pores and help cleanse the skin. This may contribute to a healthier complexion and promote a youthful appearance.
Heart Health: Sauna use has been associated with potential benefits for heart health, including temporary reduction in blood pressure and improved vascular compliance.
Cognitive Function: There are potential cognitive benefits of saunas. The heat stress from saunas may enhance blood flow to the brain, improve focus, and support mental performance. Sauna use has been associated with potential benefits for brain health, including a lower risk of dementia.
Respiratory Benefits: The warm and humid environment in steam rooms or saunas with added moisture can help open up airways and provide relief for certain respiratory conditions, such as congestion or mild asthma symptoms.

How to add into your daily routine?

Adding a sauna to your daily routine can be achieved in several ways, depending on your preferences, budget, and available space. Here are three options to consider:

Sauna for Home: If you have the space and resources, purchasing a sauna for your home can provide convenient and regular access.
Gym or Spa Saunas: Many gyms, fitness centers, and spas offer saunas as part of their amenities. There are new places opening up all over just for access to wellness equipment like saunas, steam rooms, and cold plunges. You can also take workout classes like Hot Yoga or Hot Pilates.
Portable Saunas: Portable saunas are a flexible and affordable option, ideal for those who don't have space or a dedicated budget for a permanent sauna installation.

To make the most of your sauna sessions and ensure a safe experience, here are some important guidelines to follow:

Hydration is Key: Before entering the sauna, hydrate your body by consuming at least 8 ounces of water. Throughout the day, aim to maintain optimal hydration.
Gradual Adaptation: If you're new to saunas or have low heat tolerance, start with shorter sessions and lower temperatures. Gradually increase the duration and temperature over time as your body becomes more accustomed to the heat.
Extend Session Length: As you become more accustomed to the sauna, gradually increase the session length. Aim for daily sessions of up to 20-40 minutes. This extended duration allows your body to fully experience the benefits of the sauna.
Be Patient with Sweating: Don't be alarmed if you don't sweat heavily during the initial sessions. Sweating may take some time to increase with regular sauna use.
Enjoyment and Relaxation: Remember that incorporating a sauna into your daily routine should be an enjoyable and relaxing experience. Create a calming ambiance with soft lighting and soothing music. Use your sauna session as a time for self-care and a time to connect inwards. I love to use it for meditation.
Rehydrate and Cool Down: After each sauna session, replenish your body by drinking a lot of water and using electrolytes to restore hydration.

Regardless of the type of sauna you choose, it's important to follow safety guidelines. Saunas involve high temperatures, so be mindful of the recommended duration and temperature settings. Stay hydrated by drinking water before and after each session, and listen to your body to avoid overheating or dehydration. If you have any medical conditions or concerns, it's crucial to consult with a healthcare professional before incorporating saunas into your routine.

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