Sauna Benefits
Using a sauna is not just about relaxation—it's also great for your health
RECOVERY
Regular heat exposure enhances recovery by boosting growth hormone levels and improving insulin sensitivity, which aids in glucose uptake by skeletal muscles and reduces fasting glucose. Additionally, it increases red blood cell production and plasma volume, supporting faster recovery and overall muscle repair.
CARDIOVASCULAR SYSTEM
Regular heat exposure enhances overall cardiovascular function, helping to lower blood pressure and reduce the risk of conditions such as congestive heart failure, ischemic heart disease, and peripheral artery disease. The heat stimulates circulation, improves heart efficiency, and supports a healthier cardiovascular system.
Neurodegenerative Diseases
Regular heat exposure is associated with a significant decrease in the risk of neurodegenerative diseases. Studies show that individuals using the sauna 4-7 times per week have a 66% lower risk of developing dementia and a 65% lower risk of Alzheimer’s disease. This consistent practice supports brain health and contributes to long-term cognitive resilience.
DEPRESSIon &
ANXIETY
Regular heat exposure stimulates the release of neurotransmitters like norepinephrine, which can enhance mood and cognitive function, and increases levels of prolactin, known to aid in relaxation and emotional stability. Studies reveal that regular sauna sessions can significantly reduce symptoms of depression and anxiety by promoting these biochemical changes.
ALL CAUSE MORTALITY
Regular heat exposure is linked to a decrease in all-cause mortality, including reduced risk of heart attack and stroke. A Finnish study found that using a sauna 4-7 times a week significantly lowers these risks, along with decreasing total and LDL cholesterol levels and enhancing stress management.
STRESS & INFLAMMATION
Regular heat exposure helps lower inflammatory markers such as C-reactive protein (CRP) and pro-inflammatory cytokines. By reducing inflammation—a factor linked to cardiovascular disease, diabetes, and certain cancers—sauna sessions support overall health and contribute to a greater sense of relaxation and well-being.
A little bit of
stress can be
GOOD
Hormesis involves a process where a mild or moderate stress stimulates adaptive responses in cells, improving their function and resilience.
This adaptive response to low-level stressors is a key principle in understanding how certain practices, like exercise, fasting, and sauna therapy, contribute to improved health and longevity.
Cold Plunge Benefits
11 minutes of cold exposure a week stacks huge benefits
IMMUNE SYSTEM
Exposure to cold temperatures boosts the immune system by increasing the levels of CD25 lymphocytes, cytotoxic T lymphocytes, and CD14 monocytes, while also raising white blood cell counts. This enhanced immune response supports the body’s ability to fight off infections and improve overall health.
COGNITIVE
PERFORMANCE
Exposure to cold temperatures releases norepinephrine and activating cold shock proteins such as RBM3. Norepinephrine enhances alertness and mental clarity, while RBM3 helps preserve synaptic integrity and supports cognitive function. This combination can improve memory, focus, and overall brain health.
METABOLIC HEALTH
Cold plunging activates brown fat, which increases metabolic heat production through shivering, boosting overall calorie expenditure. Additionally, cold exposure can positively influence the gut microbiome, supporting a healthier digestive system and enhancing metabolic function.
INFLAMMATION
Exposure to cold temperatures effectively lowers inflammation by decreasing inflammatory markers such as IL-2 and prostaglandins. This reduction in inflammation can lead to improved disease activity in conditions like rheumatoid arthritis, helping to alleviate symptoms and support overall joint health.
MUSCLE SORENESS
Cold exposure reduces muscle soreness by constricting blood vessels, which helps decrease inflammation and swelling in sore muscles. Additionally, cold temperatures slow down cellular metabolism and reduce muscle damage, facilitating faster recovery.
FOCUS THE MIND
Sudden exposure to cold sharpens mental focus by eliminating extraneous thoughts and bringing your attention directly into the present moment. This immediate shift enhances clarity and concentration, helping you stay fully engaged and mindful. The practice of mindfulness fosters better decision-making, reduces stress, and improves overall mental well-being.
Amplify the benefits by stacking
Alternating between the heat of a sauna and the refreshing shock of a cold plunge helps improve circulation, boost recovery, reduce inflammation, and elevate mood.
By embracing the balance of hot and cold, you can unlock a deeper sense of well-being and vitality in your daily life.
