History of Saunas

Nomads in Finland build the first sauna 10,000 years ago. It used to be a hot hole in the ground, and evolved into stand alone huts. Stones would be roasted over an open flame, and ounce there was enough heat, they got rid of the fire, and got inside. They would splash water on the stones to create steam, endure the heat as long as possible, then jump into an icy cold body of water. Saunas were also used to build a sense of community.

Sauna Benefits

1. Detoxification and skin health

Saunas are a great way to detox do to the promotion of sweat. Many toxins that you are exposed to are stored in fat cells, or adipose tissue. When your body heats up with a sauna, these toxins are readily available to eliminate.

2. Muscular maintenance

Heat exposure has been shown to increase muscle hypertrophy, or the gain of muscle strength, and mass. It also helps you to keep muscle better when not exercising. Sauna exposure causes thermal stress in the body, which causes the body to release heat shock proteins to increase cellular antioxidant capacity, and enhance mitochondrial function.

3. Insulin sensitivity

Saunas have been shown to increase insulin sensitivity. Insulin is the bodies main energy storing hormone. Having cells that are insulin sensitive means having a healthy blood glucose response. The way it works is actually by increasing blood glucose in the short term, but long term you have a more stable response.

4. Immune system health

Saunas cause hyperthermia in the body, which simulates a fever to activate the immune system. Also, I mentioned that it activates heat shock proteins, which stimulates the innate, and adaptive immune system. Saunas boost nitric oxide as well This molecule is great for defending against infectious disease.

5. Brain health

Saunas cause the release of beta endorphins, and opioid like peptides. You also will produce dynorphins, which are the opposite of endorphins. This is to say that feeling discomfort in the short term will lead you to be more sensitive to please in the long term. Dynorphins also help you to adapt to heat. The heat shock proteins help you produce brain derived neurotropic factor, which is known to enhance mood. BDNF also is neuroprotective, and stimulates neurogenesis, which is the creation of new neurons.

6. Cardiovascular health

Saunas have similar benefits for the heart as exercise. Some of the benefits are improved endothelial function, improved blood pressure, and increased circulation. They also have been shown to dramatically reduce the risk of heart disease.

Modern Day Saunas

Dry sauna-

These heat up the air in the sauna to raise temperature. Dry saunas get a lot hotter than the next.

Infrared saunas-

These tend to have a cooler temperature, but the photons of light emitted from the heater penetrates deeper into the body.

How to Best Use the Sauna

In the research, it doesn’t really say that there is a best amount of time, temperature, or technique. That being said, there are certain practices you can do in order to enhance the practice

Sweating-

1. Black pepper before a sauna will enhance body heat, and sweating.
2. Halo therapy will help you breathe better, and sweat more. It’s been used for 1000s of years by the ancient Greeks, and Egyptians. People in salt mines tend to have better lung health, do to breathing in salt.
3. Warming essential oils like peppermint, or cinnamon to heat the body.

Cold contrast-

Using cold therapy after a sauna is great for everything to muscle recovery, sleep, and metabolic health. After the sauna, jump into a cold plunge, or shower.