Optimal Sauna Use for Longevity!
Hello Winter Warriors!
Are you a sauna enthusiast?
I write this as my sauna is heating up and I'm ready to go sweat it out after a productive workday. Chris and I replace happy hour with a sauna sweat—a much healthier past time. We try to commit to 3 saunas per week.
As many of you know, I am in love with my sauna, and I often joke that I want to live inside of it. I'm not joking, I feel SO GOOD in there when the sweat starts really rolling that I don't want to get out. Did you know that historically in Finland women also use the sauna for childbirth? I learned this in medical school when I wrote a research paper on the health benefits of sauna.
Today I want to share with you the health benefits of sauna and my protocol for how to use a traditional Scandinavian sauna; I am not as much of an expert on far infrared saunas (FIR).
Some Sauna Science.
First, I want to talk about hormesis which is an idea that little stresses that we give to our bodies creates a response that makes us healthier and stronger. Hot therapy, cold plunges, exercise, and fasting are all different types of hormetic therapies.
There was a study that looked at the risk of death and cardiac events in more than 2000 Finish sauna users over 20 years. Since nearly everyone in Finland uses saunas at least once per week, that was the control group. The average temperature in the saunas was 174 degrees Fahrenheit. Those people who used a sauna 2-3 times per week had a 24% lower risk of death; the hard-core users who went 4-7 times per week had a 40% reduction in death compared to those who went for just 1 session per week. Spending about 20 minutes versus 10 minutes in the sauna gives you a 52% lower risk of cardiac death. Any type of heat therapy works, including saunas, infrared saunas, steams, hot baths, hot springs, and even hot yoga.
In addition, saunas are clinically shown to raise core body temperature for healthy and effective detoxification, lower blood pressure, and aid in weight loss. Sauna also reduces pain and inflammation, improves heart health, boosts mood, strengthens immunity, excretes toxins, lowers dementia risk, increases insulin sensitivity, helps exercise performance, and improves recovery.
How to Optimize Your Sauna Time.
While I appreciate the science-seekers wanting to know exact amount of time, at what specific temperature, etc. I find that completely defeats the BEAUTY and POWER of sauna.
Sauna, at its core, is a form of hydrotherapy. And hydrotherapy, at its core, is one of the oldest school naturopathic treatments out there. It is, by design, a beautiful and individual type of therapy that is best applied TO TOLERANCE for the person.
Meaning, whatever temperature you can tolerate that day and for however long is UP TO YOU.
That is why hydrotherapy (and all its subsets like alternating heat and cold, Epsom salt bath, etc.) are to be determined on an INDIVIDUAL basis and WILL CHANGE based on the day.
My Sauna Recommendations.
1. Heat your sauna to 130-160 F (some people can tolerate 180 F). Personally, I find that I get the most productive sweat in the upper 130s and lower 140s, when it is too hot I don’t seem to sweat as well.
2. If you have a wet sauna (which means you can throw water on the rocks) fill a 1-gallon sauna bucket with filtered water and about 20 drops of essential oil; I recommend Imani oils out of Nevis, MN and we sell them at our clinic. My favorite Imani blends include Tranquility, Sauna, and Heritage Blend.
3. Fill a 2.5-gallon bucket with water as cold as you can tolerate; I add ice cubes to my bucket, Chris prefers tepid tap water warmth. This step can be omitted if you have access to a lake or cold plunge.
4. Hydrate adequately prior to entering the sauna.
5. Take 24+ oz filtered or mineral water to the sauna for drinking. Optional add 1 scoop Hydrate by NutriDyn or Ultima Replenisher Electrolyte Mix. Drink between heat sessions.
6. Get in sauna (some people wear a wool hat).
7. Stay in the sauna until your body tells you it is time for a break (I take a break when I start to feel nauseous, or my heart starts pounding or I feel restless and need to go to the lower bench; some people might feel woozy or achy). My first heat session typically lasts about 20 minutes, subsequent rounds are typically shorter.
8. Cool off thoroughly by sitting outside, jumping in the lake, rolling in the snow, cold plunge, take a cold shower, etc. If you do not cool off completely your subsequent rounds will be shorter.
9. Don’t forget to drink your water while cooling off.
10. Repeat hot/cold cycle 2-4 more times. Each hot/cold cycle is called a tour. I always do 3 tours.
11. After your last heat session while still in the sauna, grab your rinse bucket and pour it over you. Sometimes I use some Dr. Bronner’s on my pits and groin instead of showering (right now my bathroom is gutted). Some people prefer to shower, but I encourage you to do a cold rinse and this could include in the shower. This cold rinse is very invigorating and makes me feel like wonder woman!
12. Remember slow & low, that is the tempo. Don’t push it, start low and build up slowly. Listen to your body cues.
Please make the most of the remaining cooler months by saunaing as frequently as possible to improve your health and enhance your longevity!
Rachel Oppitz, ND
