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Hey everyone! Ashley’s popping in today to share some interesting things she’s learned about sauna use and the health benefits that can come from a solid sweat session. Our recent yoga retreat in Italy was the next to last stop on a long year of travel. I felt run down and was starting to get sick, but luckily, our hotel had not one, not two, but FOUR saunas. 30 minutes of sweating it out made me feel like a new woman. Read on for more on how saunas impact our bodies and drop any questions in the comments section below! xo - Candace
Candace isn’t the only one who took advantage of the saunas in Italy. I tried to squeeze in 20 minutes per day because I was also in the middle of extended travel, and my energy was low. I really noticed a difference not only right after my time in the sauna, but the endorphins carried me through the day. It got me curious about how and why a person should “sauna bathe,” and I thought I’d share a few things I discovered for anyone interested in controlled heat exposure’s effects on the body. My main go-to for the science behind how the body responds to time in a sauna was Dr. Rhonda Patrick’s research page, Found My Fitness. She’s a biochemist who studies longevity, aging and optimal health and breaks down her research findings into actionable steps to a healthier life. She’s a strong advocate of sauna use because of its ability to activate heat-shock proteins, which help protect our cells from certain types of damage. She provided an overview of research that suggests 20-30 minutes of sauna use could reduce the risk of:
Sudden Cardiac Death
Cardiovascular-related Mortality
Coronary Heart Disease related Death
Stroke
Hypertension
Alzheimer’s Disease
All Cause Mortality (that one REALLY got me!)
Research also shows sauna use can reduce inflammation, enhance mood, and detoxify the body.
Our bodies respond to sauna use much like they do when we participate in moderate aerobic activity. During the recovery period (time after sauna use or exercise), our bodies are better equipped to respond to stressful activity and can more easily activate the parasympathetic nervous system (the rest and digest function which calms us). You can receive some of the same benefits of a moderate workout or active vinyasa yoga practice with 20-30 minutes in a sauna! It’s also a great tool for recovery from a workout and can improve muscle function and growth.
How long and how often should you sweat it out in the sauna?
It’s recommended that you hang in there for 20 minutes, if the sauna is around 174 degrees Fahrenheit. Shoot for 3-4 times a week of sauna use, but even 1-2 times a week has proven benefits. If you don’t have access to a sauna that frequently, it’s still worth it to try it when you can. Some research shows heat-shock proteins can remain activated for up to a couple weeks after just one sauna session! You could buy one for your home, but if that’s not an option, even a hot bath can have the same impact on mood elevation.
Of course, please check with your physician if you have any health concerns or questions before stepping into a sauna, and always hydrate after a session. You can lose an average of 0.5 kg of water during one 20 minute sauna bath, so drink lots of water and maybe take some electrolytes when you get out. It’s never a good idea to drink alcohol before going into a sauna, and if you’re pregnant or have blood pressure or heart problems, please check with your doctor first.
But what do I wear?
Typically - nothing. This is what I learned after sharing at dinner one night that I wore my yoga clothes in the sauna because I’m a prudish American who doesn’t get naked in front of strangers. After everyone laughed and we all had a long conversation about how funny it is that other cultures don’t seem to have the same nudity hang ups that Americans typically do, I was convinced to wear a soft robe instead. Whatever you decide, know that you sweat, a lot, and it’s the norm not to wear any clothes, or at the very least only underwear in the sauna. Wrap yourself in a towel if you’re in a public place and don’t feel comfortable being in your birthday suit.
One of my 2020 goals is to use the sauna more regularly, and be less weird about going in fully dressed (ha!). Do you sauna bathe? Let me know your thoughts!