Sauna
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Sauna sessions have several benefits according to discussions by :
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Growth Hormone Release: For a significant release of growth hormone, which aids in metabolism, fat loss, and recovery, intense sauna sessions once a week are recommended. This protocol involves spending 30 minutes in the sauna, exiting for a short period to cool down, and repeating for a total of up to 2 hours of exposure 1.
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Cardiovascular Health: Regular sauna use is correlated with reduced mortality from cardiovascular events. Engaging in shorter sauna sessions of about 30 minutes more frequently across the week, from two to seven times, can lower the risk of cardiovascular-related death. The study cited found that those who used a sauna two to three times per week reduced their risk by 27%, while those who used it four to seven times per week saw a 50% reduction 2.
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Sweating and Adaptation: Frequent sauna use can improve your body's ability to sweat and regulate heat. Saunas typically operate at temperatures ranging from 176°F to 212°F, and people adapt to the heat exposure over time, becoming more comfortable at these high temperatures 2.
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All-Cause Mortality: Not only does sauna use reduce the risk of cardiovascular events, but regular exposure starting at about two to three times per week also significantly improves overall longevity. This means a statistically significant reduction in the likelihood of death from all causes 2.
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Heat Stress: While saunas impose stress on the body through heat exposure, the body adapts to this stress, leading to a cascade of health benefits, which include increased cortisol concentration after each session, indicative of an induced stress response 3.
For optimizing the health effects of sauna use, it's recommended to start with lower temperatures and increase as one becomes accustomed to the heat exposure. It's also important to stay hydrated and consider any health conditions that might affect one's response to heat stress. As always, individuals should consult with their healthcare provider before beginning or modifying their sauna use practices.
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