tell me about sauna

Sauna use has been discussed by Andrew Huberman as a practice with various health benefits, operating through mechanisms that activate certain biological pathways. Here are key points from the Huberman Lab:

Cardiovascular and Longevity Benefits

• Regular sauna use can reduce the likelihood of dying from cardiovascular events.
• Sauna-goers who use it two to three times a week are 27% less likely to die of a cardiovascular event than those who use it once a week.
• The risk reduction increases to 50% for those who go four to seven times per week at temperatures between 176°F and 212°F (80-100°C) for 10-20 minutes per session.
• For general cardiovascular health, Andrew Huberman recommends sauna use around three to seven times a week for 30 minutes each time 1 2.

Hormonal Benefits

• Growth hormone can be significantly increased with less frequent sauna use. For maximum growth hormone increases, use the sauna once per week with multiple 30-minute sessions.
• Deliberate heat exposure can also lead to reductions in cortisol 3.
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    Sauna Benefits

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    2

    Sauna Benefits Explained

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    Sauna Benefits Explained

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    4

    Sauna vs. Exercise

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    5

    Sauna Health Benefits

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    Sauna Benefits Explored

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Mental Health Benefits

• Heat stress, experienced during sauna use, increases dynorphine, which in turn can enhance the mood-elevating effects of endorphin once outside the sauna.
• Getting a little bit uncomfortable in a safe heat environment, such as a sauna, can have mental health benefits 3.

Comparison with Exercise

• Physiologically, sauna can mimic moderate-intensity aerobic exercise, causing the heart rate to rise, and improve cardiorespiratory fitness even more when combined with actual exercise.
• It can be an alternative for those unable to perform traditional exercises 4.

Health Benefits Overview

• Sauna use leads to an increase in blood flow, plasma volume, and heart rate, providing an experience akin to undergoing cardiovascular exercise.
• Hormonal shifts occur, causing outputs from the adrenals and possibly affecting the testes, ovaries, and brain 5.

Additional Considerations

• Heat stress from sauna use is similar to the effects of moderate-intensity cycling, and post-sauna cooling may aid in sleep.
• Individuals with certain health conditions should consult a physician before engaging in sauna use, particularly those with recent heart attacks, certain heart diseases, low blood pressure, and pregnant women should avoid saunas 6.

In summary, sauna use has diverse and significant health benefits, from improving cardiovascular health and endocrine responses to simulating the effects of moderate aerobic exercise. The optimal frequency and duration of sauna sessions vary depending on your health goals, as explained by Andrew Huberman.