Thread by @KingPraha

Sauna and heat exposure to improve your health!

Let’s talk about how our body works in regulating our body temperature and how sauna can actually improve our physical and mental health. #Sauna #Lifestyle #Health #ROAR

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Our body works very similar to a thermostat, where you have a temperature sensor measuring the temperature and a controller comparing the measured temperature with the desired temperature eventually activating a heating or cooling device.

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The body has 2 types of thermoreceptors:

1) Peripheral ones in our skin and viscera
2) Central sensors in our brain (hypothalamus)

Neurons are transporting the information to our thermoregulatory center, the preoptic area (PAO).

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The POA will activate physiological mechanism (via blood vessel, skeletal muscle, adipose tissue and skin) and behavioral mechanisms (via amygdala).

Let's see what happens in a cold or hot environment

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Cold Environment

👉Less blood flow through your skin
👉Sweat glands cease their activities
👉Skin hair erect leading to a trapped layer of insulating air
👉Muscles get activated (shivering)
👉Adipose tissue burn energy to produce heat (brown fat).

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Hot Environment

👉More blood flow through your skin (vasodilation) 👉Sweat glands are activated
👉Muscles and adipose tissue cease their activity
👉Behavioral changes: being inactive to produce less energy and being lethargic and spreading your limbs to dump heat.

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Physiological changes in a hot sauna

The body is challenged to get rid of heat. Heart rate and cardiac output will increase, blood vessel will dilate and sweat is produced. Those mechanisms get better the more often they are used.

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Physical benefits (1⃣)
Most important benefit is reduced risk of cardiovascular death: less myocardial infarction and less stroke. Those changes can be as potent as modern drugs like aspirin.

Risk reduction 27% with 2-3 times per week and 50% with 4-7 times per week

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Physical benefits (2⃣)
☝️Reduced risk for upper respiratory tract infection:
41% less risk of pneumonia with > 4 times a week. Viruses usually don’t like humidity and heat
☝️Increased metabolism, even later on due to an increase in growth hormone
☝️Skin detoxification

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Physical benefits (3⃣)
☝️Muscle relaxation which combats muscle soreness and cramps
☝️Better recovery due to increase in growth hormone
☝️Longevity: increased heat shock proteins protecting your cells and FOXO3 Gene expression which increases DNA Repair enzymes

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Psychological benefits
Sauna increases dynorphins acutely, which is responsible for pain or discomfort but shortly after there is an increase in endorphins leading to better mood and decreased stress (less cortisol) on the long run.

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Timing and Temperature

Studies involved where done with Sauna at 80-100°C (170 – 212 °F) and for a duration of 5-20 minutes.

For decreased cardiovascular risk I would recommend 60 minutes total per week. As shown by Susanna Søberg

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Now you know everything: take your lazy towel and go sweating!

Remember to drink enough!

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Further and more detailed information can be found here if interested.

- Studies: Søberg Susanna, Laukkanen Tanjaniina
- Books: The Wim Hof Method
- Youtube: Huberman Lab on deliberate heat exposure

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I am here to help you achieve your best health and I will teach you my lifestyle. Backed by science.

For any questions or help: DM's are always open.

I am a lion at heart, but I am here to help each and everyone in web3 regardless of their pfp. #LFG

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