Latest revealing data on the benefits of saunas
Sauna according to Dr. James DiNicolantonio
1 - The sauna mimics exercise
↑ Body temperature
↑ Immune cells
↑ Heart rate
↑ Insulin sensitivity
2 - Sauna improves heart health
↑ Nitric oxide
↑ Blood flow
↑ Vascular function
↓ Blood pressure
3 – Sauna reduces the risk of infections
↓ Risk of flu
↓ Duration of cold
↓ Viral replication
↓ Immunomonitoring
↑ Immunosenescence
4- The sauna provides neuroprotection
↑ Neurogenesis
↑ Cerebral blood flow
↑ Heat shock proteins
↓ Inflammation
Sauna >4x per week versus 1x is associated with:
- 63% reduction in the risk of sudden cardiac death
- 63% reduction in mortality from heart disease
- 50% reduction in fatal cardiovascular diseases
- 48% reduction in the risk of fatal coronary heart disease
- 46% reduction in the risk of hypertension
- 40% reduction in all-cause mortality
- 41% fewer respiratory illnesses
- 47% reduction in risk of pneumonia
- Reduced risk and frequency of influenza
- Halving the risk of colds
- 65% reduction in the risk of Alzheimer's disease
- Fewer symptoms of depression
How often should you use a sauna?
As often as you can, but >4x per week seems to produce the most effects.
The ideal length of a sauna session to achieve these benefits = 20 minutes.
References:
Jari A. Laukkanen, MD, PhD, Tanjaniina Laukkanen, MSc, Setor K. Kunutsor, MD, PhD, Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. VOLUME 93, ISSUE 8, P1111-1121, AUGUST 2018. DOI: https://doi.org/10.1016/j.mayocp.2018.04.008
Laukkanen T, Khan H, Zaccardi F, Laukkanen JA., Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015 Apr;175(4):542-8. doi: 10.1001/jamainternmed.2014.8187. PMID: 25705824.
Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend health span. Exp Gerontol. 2021 Oct 15; 154:111509. doi: 10.1016/j.exger.2021.111509. Epub 2021 Aug 5. PMID: 34363927.
Zaccardi F, Laukkanen T, Willeit P, Kunutsor SK, Kauhanen J, Laukkanen JA., Sauna Bathing and Incident Hypertension: A Prospective Cohort Study. Am J Hypertens. 2017 Nov 1;30(11):1120-1125. doi:10.1093/ajh/hpx102. PMID: 28633297.
Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.
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