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What Happens If You Use a SAUNA for 14 Days
00:00 you know I've talked about cryotherapy which is cold therapy taking a cold shower but sauna bathing I think can give you almost as many benefits and today we're going to talk about what would happen if you were to do sauna on a regular basis for 14 days I think you can create a huge change in your overall health now what happens when you go into the sauna is you have this interesting thermal therapy benefit of your body adapting to this mild stress and the term for that is called a harmonic effect where you're adding a stress to cause your body to then adapt and become stronger now there are other things that can give you this hermetic effect like cold showers or the ice tubs fasting exercise but let's dive into the benefits of what this sauna can give you now you have the regular sauna where you're adding heat but then you also have another type of sauna which is not
01:00 as hot where they're using infrared which is a little bit different that can go a little bit deeper into the body because of this infrared can penetrate inside the body and it can also increase more melatonin but in this video I want to primarily focus in on the benefits of a regular heated sauna situation so let's first talk about what it can do to your hormones it can definitely increase growth hormone by 140 percent it can increase nor adrenaline which is a hormone from your adrenal glands it can significantly increase dopamine which can actually make you calmer and affect your mood it can increase serotonin which can also affect your mood and even increase your prolactin which is another hormone but let's go through some of the other benefits number one it can help lower your resting heart rate okay now the more the person exercises the more athletic they become the lower the
02:00 resting heart rate and that can definitely decrease your risk for all sorts of cardiovascular problems and extend your life so having a lower resting pulse rate is a good thing number two it can help your lymphatic system and it's kind of like a backup reserve for your vascular system and it's a place where your immune system hangs out with all the lymph nodes and so a sauna can actually help stimulate the lymphatic system so even though the pulse rate will increase during the summer like you're working out over a period of time your body will adapt to this and give you a lower resting pulse rate to roughly about 120 beats per minute so you're actually getting your heart to pump you're getting better circulation more lymph flow and the therapeutic effect from a sauna can actually mimic what you would get from doing moderate aerobic exercise which is pretty pretty interesting because you're not actually running you're just sitting there it has some pretty cool effects on lowering your blood pressure it can decrease the intensity and the risk of getting an asthmatic event it can
03:00 actually strengthen your immune system so you don't get sick as often and this next one is quite remarkable they have found that it decreases all cause mortality in one study by 40 if you're doing a sauna four to seven days a week so just that one little benefit alone kind of makes you want to go into the sauna sauna therapy can actually help reduce pain inflammation it can actually help certain skin problems like psoriasis it can give you something that can help you recover over stress and even exercise sonotherapy can give you significant cognitive benefits which is really cool it can actually decrease the severity of dementia too another cool benefit that relates to a lot of other side benefits is it can increase insulin sensitivity so it actually is helping you with your blood sugars it decreases something called roths which has to do with
04:00 oxidative stress so it kind of has an antioxidant effect it makes your skin look youthful and it's probably a combination of both the Hermetic effect from the Heat and as well as the circulation as well as autophagy okay so the sonotherapy can stimulate autophagy which is this recycling of old damaged proteins which is pretty cool now you're going to be sweating in the sauna so let me just kind of cover what happens when you sweat you're going to be losing mostly uh sodium with a smaller amount of potassium an average person consumes about 3 300 milligrams of sodium every single day and that's about a thousand milligrams over what they should be consuming okay which is about 2300 now this doesn't take into consideration sweating and exercise okay but on average they consume a certain amount of potassium which is usually more than they should but a lot of that is dependent on your potassium levels
05:00 because an average person consumes only about 2600 milligrams of potassium and they need 4 700 a lot more so sodium does not become a problem if you have enough potassium but here's the thing when you go into the sauna you're going to be sweating out mostly your sodium and so the sodium is going to go down and down and down and so depending on if you have too much sodium you might feel better let's say for example you're doing this long fast right where you need more sodium or you're doing the ketogenic diet where you need more sodium and you then do this sauna treatment and you sweat it out yet you're also not getting enough potassium now you can end up with a electrolyte imbalance so anytime you're doing the sauna take in consideration the sweating and so make sure you're getting enough electrolytes you might need a little bit more potassium you might need more sodium with that but you want to balance those things out so those are some pretty cool benefits of the sauna
06:00 treatment you might want to try it and since we're on the topic of sodium and potassium I put this video up right here check it out
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Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.
In our pursuit of optimal health and longevity, we often seek methods that are both effective and sustainable. One such method is sauna (covered in detail here) therapy, a practice that has been embraced for centuries across various cultures. Recent research highlights the profound benefits of regular sauna use, particularly when practiced consistently over a two-week period.
Engaging in sauna (as explored in this deep dive) therapy not only provides a sanctuary for relaxation but also induces a unique physiological response known as the 'hermetic effect.' This mild stressor encourages the body to adapt and strengthen, leading to a cascade of health benefits. From improved mood to enhanced immune function, the effects of sauna use can be both immediate and long-lasting, making it a valuable addition to any wellness protocol.
140 Percentage increase in growth hormone 40 Percentage reduction in all-cause mortality with regular sauna use 2300 Recommended daily sodium intake in milligrams 4700 Recommended daily potassium intake in milligrams
"Sauna therapy can actually help reduce pain and inflammation."
Health Benefits of Sauna
Regular sauna use offers a multitude of health benefits that can significantly enhance overall well-being. One of the most remarkable findings is the potential for sauna therapy to increase growth hormone levels by 140% . This hormone plays a crucial role in muscle growth, fat metabolism, and overall vitality.
Furthermore, sauna therapy can lower resting heart rates, which is associated with a reduced risk of cardiovascular issues. As the speaker notes, "The therapeutic effect from a sauna can actually mimic what you would get from doing moderate aerobic exercise." This means that even while sitting in a sauna, your body is engaging in beneficial processes that promote heart health and circulation.
Additionally, regular sauna use is linked to a 40% reduction in all-cause mortality . This statistic underscores the profound impact that consistent sauna bathing can have on longevity, making it a compelling practice for those seeking to enhance their health.
"The therapeutic effect from a sauna can actually mimic what you would get from doing moderate aerobic exercise." — Speaker
Effects on Body Systems
The physiological effects of sauna therapy extend beyond hormonal changes. Saunas stimulate the lymphatic system, which plays a vital role in immune function. By promoting lymph flow, saunas help the body eliminate toxins and improve overall immune response.
Moreover, sauna use has been shown to enhance insulin sensitivity, a critical factor in maintaining healthy blood sugar levels. This improvement can lead to better metabolic health and a reduced risk of conditions such as type 2 diabetes. As the speaker highlights, "Sauna therapy can actually help reduce pain and inflammation," making it a beneficial practice for those recovering from physical stress or injury.
The antioxidant effects of sauna therapy also contribute to skin health, promoting a youthful appearance by aiding in the recycling of damaged proteins through a process known as autophagy. This combination of benefits makes sauna therapy a holistic approach to wellness.
Electrolyte Considerations
While the benefits of sauna therapy are substantial, it is essential to consider the impact of sweating on electrolyte balance. During a sauna session, the body primarily loses sodium, which can lead to an imbalance if not properly managed. The average person consumes about 3,300 milligrams of sodium daily, exceeding the recommended intake of 2,300 milligrams .
In contrast, potassium intake often falls short, with many individuals consuming only 2,600 milligrams instead of the recommended 4,700 milligrams . This disparity can lead to potential issues when combined with sauna use. The speaker advises, "Anytime you're doing the sauna, take into consideration the sweating," emphasizing the need to maintain electrolyte equilibrium.
To mitigate these effects, it is advisable to ensure adequate intake of both sodium and potassium, especially if engaging in regular sauna sessions. This proactive approach will help sustain the benefits of sauna therapy while preventing any negative side effects.
Words Worth Hearing
"Anytime you're doing the sauna, take into consideration the sweating." — Speaker
Practical Takeaways
Incorporate regular sauna sessions into your wellness protocol to experience significant health benefits. Monitor your electrolyte intake, particularly sodium and potassium, to maintain balance while using the sauna.