View transcript
sauna sauna bathing heat exposure is it really good for your health or is it just a way to sit around and get all sweaty and say hey I did that instead of working out welcome to talking with docs I'm Dr Brad wey and I'm Dr Paul zal so this is just getting in a room turning up the heat and sitting there for 20 minutes well yes so we could talk about the temperature or the or the duration but yes that that the purported benefits of heat exposure are that they're good for your health it's not just being uncomfortable but that it actually has meas meable benefits for your health and we're going to talk about that today I don't like the sauna you don't like the sauna H how come in the old saying as the old saying goes nope that's that's say why don't you just you don't like uncomfortable I don't like the feel right well what about when you like go on vacation then you're like oh it's too hot yeah interesting y so so I so I'm interested I was interested to research this topic yeah well we're going to talk about what you found but what I I'd say I do like the SAA we're um luck enough the house that we had bought like 10 years ago had
a sauna in the the Cabana kind of thing so my wife and I sauna regularly now and and even more the more that I researched it the more I do it now because it's you kind of can't unhear or unknow the truths of the benefits because I think they're very real and measurable let see if I'm going to install a SAA okay so we're going to talk about like the top five kind of generalized benefits and stick around to the end with the real shocking take-home message of the benefits of SAA you probably won't believe it okay so start at the beginning number one is improve circulation right so as you get IM imine it's hot your body's like okay we got to deal we got to dissipate some of this heat so it increases your heart rate increases the blood flow to your heart um and this helps relax you helps reduce your joint pain um Vaso dilation that's the big thing that's a mechanism of how we actually cool our bodies as our blood vessels get a little bit bigger so we get more blood to the surface in an attempt to cool us a dog will pant they can do that but we will vasod dilate and sweat yes often I guess we'll M breathe but we probably don't quite pant yeah we
sweat we put liquid on the surface of our skin so when it evaporates the energy to evaporate the liquid comes from your skin cooling it down yeah the per first one's improve circulation second one is muscle relaxation right and and we've all felt this whether you're in anywhere that's warm like rather than being in the cold Canadian Tundra winter when it's warm you do you feel looser you feel more relaxed that's a very very measurable sensation and it could be the drink with the umbrella in it that's doing it and the beach beside you could be but in any case they Heat does um and hand inand with that is stress reduction yes it has said that you feel stress reduction in the sauna right and commonly not only because of the act of sitting there and relaxing often socializing but can be isolation as well this releases endorphins similar to those chemicals that that runners go when you get there Runners High which a lot of people are like what I just feel awful when I run but um it releases endorphins that make you feel good and help you to relax and then hand inand with the muscle relaxation stress reduction yes is the better sleep is the
better sleep you don't want to go to bed all wound up be hard to fall asleep so and actually there are good studies that show that the later in the day that you do the sauna the better your sleep is obviously if you have your sauna in the morning the benefits of that relaxation and the Endorphin release is probably not beneficial for your sleep because it's like 12 or 18 hours later so if you do have trouble sleeping or this is your main purpose for using a sauna that you would do it later in the day yeah good luck at that board meeting at 9:00 a.m. if you just came out of the sa that's right they're like Paul PA wake up back with us and the last is cardiovascular health so this increases your heart rate it lowers your blood pressure this is good for your heart so some Studies have actually said that it simulates exercise simulates exercise but it won't build endurance or muscle mass or anything like that 100% for those of you that are thinking of exercising don't think oh forget it I'll just do the sauna and that'll be the same benefit as exercise neob right you actually have to exercise right and and most people say this is is an augment to your health a cuz the number of calories that you actually burn in a sauna is probably around like
20 or 30 so it's actually quite low but it does put physiologic stress on your heart that is similar to moderate intensity exercise so it does get your heart going it does get your heart going which is very good for you but like Paul said will not improve your endurance it will not improve your muscle strength this is a critical part of of exercise for your health okay so can we talk a little bit about some of the kind of physiological mechanisms or cells that are actually released or increased by heat exposure sure sure well we talk about Bas of dilation it happens right it's keep and and the act of increasing your heart rate and the VAS of dilation that keeps your blood vessels sort of uh not so rigid and hard gives them that that elasticity that they need okay and so what is it that causes vasal dilation in us uh well there's a lot of hormonal markers sure like nitric oxide for example nitric oxide is one of the chemicals that your body uses they use a lot of other histamines and things like that baser dilate other inflammatory markers so make sure your vessels less tight this is good for your heart the other one is something very unique called Heat shock proteins and this gets
released as heat shock fun to say they say that they start to be increased in release or production after your core temperature is raised by approximately one degree um and typically if you did a sauna um at say 90 degrees C for 20 minutes you're going to raise your core temperature between one and two degrees depending on a whole host of factors but these heat shock proteins are designed to repair s their damage and reduce the stress the cellular stress that is put on your body by heat heat chock protein so yeah usually your body has adapted to um to react to different stimuli yes and one of the the stimuli of excessive heat would be a heat shock protein on that can we just talk about the temperature that you're kind kind of alarming at the temperature it so so most of most of the studies are observational there are not a lot of good randomized control trials that look at um sauna but a lot of long observational studies with large numbers of patients typically Finland is the key kind of to pretty much everything we know about sonas Finland is a country that has 5 and a half million people and
about 90% of people in Finland regularly sauna it's 5 million people in sauna like on a regular basis not at the same time no and some of these people are sonning every day so what the fins usually do is somewhere in the range of 20 to 30 minutes this is obviously uh should be cleared with your doctor if you do have medical conditions and relates to tolerance in your Fitness so 20 to 30 minutes um typically in the 70 to 100 degree range so the The Sweet Spot a lot of saunas actually have upper limits where you can only set them to 90° C because water boils at 100° and we are a large proportion of our body is water right and then the question is what what's the ideal number of times to be in the sauna so um there are studies that show that even once a week has benefit um but the benefits do increase even they've done studies where they compare people that sauna once a week to groups that sauna four to seven times a week so daily sauna certainly the people that sauna four to seven times have measurable benefits compared to the one time week but one time week still could be beneficial all right and it is there do you think it might be just that the
people that sauna generally do it after a period of exercise and it's really the exercise we seeing so so most of the observation says have controlled for variables like that like other healthy choices you're some oh this guy sonas and he does this and he eats healthy and he drinks a lot of water so they've controlled for that part so SAA has been assessed and identified as an independent uh factor that improves your General Health all right and then all the the the big one yes the big benefit that we sort of told everybody at the beginning of this video the reduction in all CA mortality that's been shown in some studies and these aren't rigorous randomized control trials more like observational studies but there is some evidence in the literature that regular saunas can reduce your chance of dying and these are studies where they fall if you don't die in the sa because so hot we're not talking about 2% there's a finished study that fall for between 15 and 20 years like thousands of patients showed a reduction in all cuse mortality of 40% 40% which is shocking Heat shocking
really there's your heat chock protein and all and cardiovascular death reduction by 50% so this is this is very real so someone's like you know what I'm going to skip the SAA today I think it's something that you should probably reconsider what they say though is you should start slowly so allow your body to adapt because obviously it is a it is um a big stress to your body particularly if you have heart issues check with your healthcare provider if you're safe to go into sauna yeah and when you get in there as the heat rises your heart rate goes up your blood pressure goes down you start to sweat they talk about uh detoxification exuding of toxins from your body from the large amount of sweating some people say well what's the difference between hot or dry sauna and wet sauna I think they both have benefits if you really teased it out I would say the literature probably favors a dry sauna slightly more because you have to sweat more um rather than being but a wet sauna feels hotter because you can't get rid of that extra extra water you're not using that evapor evaporation science in your body to cool down exactly so so the bottom line for us is I think son's good and way better than I thought it was yeah am
I going to install the sa in the home no but it's good to know having said that a lot of people are yeah and access to sauna obviously is difficult for everybody but there are a lot of gyms and community centers that now do have saunas yes the gym I go to does have a sauna but I have yet to use it and I'd say bewar now because after this video people are going to be running to the sauna I don't know about that no leave a comment if you hav't experienced with SAA if you think it's bunk whatever your thoughts are s leave a comment if you like this video please like it subscri subbe to our Channel and remember you are in charge of your own health see you in the SAA
Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.
In the pursuit of health and longevity, many individuals seek out practices that promote well-being and resilience. One such practice, often overlooked, is the use of the sauna. This age-old ritual offers more than just a moment of stillness; it provides measurable health benefits that can enhance your quality of life.
Recent studies have shown that regular sauna use can significantly improve circulation, promote muscle relaxation, and even reduce the risk of mortality. As Dr. Brad Wey notes, 'Saunas have been assessed and identified as an independent factor that improves your general health.' In this article, we will explore the science behind sauna therapy and how it can serve as a sanctuary for both body and mind.
40% reduction in overall mortality risk from regular sauna use 50% reduction in cardiovascular death risk 20-30 minutes recommended sauna session duration
Health Benefits of Sauna
The benefits of sauna use extend far beyond mere relaxation. Regular sessions can enhance circulation, which is crucial for overall health. As the body heats up, the heart rate increases, leading to improved blood flow. This process, known as vasodilation, helps to relax muscles and reduce joint pain, making it an effective remedy for those suffering from physical discomfort.
Furthermore, sauna use is linked to significant stress reduction. The heat encourages the release of endorphins, the body’s natural feel-good hormones. This not only aids in relaxation but also contributes to better sleep quality. Studies indicate that using a sauna later in the day can enhance sleep, allowing individuals to wake up feeling refreshed and rejuvenated.
"Saunas have been assessed and identified as an independent factor that improves your general health." — Dr. Brad Wey
Physiological Mechanisms
Understanding the physiological mechanisms at play during sauna use can illuminate its health benefits. When exposed to heat, the body responds by releasing heat shock proteins, which play a critical role in cellular repair and stress reduction. These proteins are activated when the core temperature rises by just one degree, promoting resilience against cellular damage.
Additionally, the increase in heart rate during sauna use mimics the effects of moderate exercise. While it is not a substitute for physical activity, the cardiovascular benefits are significant. Dr. Paul Zal emphasizes, 'Regular sauna use can reduce your chance of dying,' highlighting the profound implications of this simple practice.
Frequency and Duration of Use
To reap the full benefits of sauna therapy, frequency and duration are key considerations. Research suggests that even one sauna session per week can be beneficial; however, those who sauna four to seven times weekly experience even greater health improvements. The recommended duration for each session typically ranges from 20 to 30 minutes, allowing sufficient time for the body to adapt to the heat.
It is essential to approach sauna use mindfully, especially for those with existing health conditions. Consulting with a healthcare provider can help ensure a safe and effective sauna experience.
Mortality and Health Risks
The most compelling evidence surrounding sauna use relates to its impact on mortality risk. Longitudinal studies, particularly from Finland where sauna culture is deeply ingrained, have shown a remarkable 40% reduction in overall mortality risk among regular sauna users. Furthermore, the risk of cardiovascular death decreases by 50%, underscoring the importance of this practice in promoting longevity.
These findings suggest that incorporating sauna sessions into your wellness routine can be a powerful tool in enhancing overall health and extending life expectancy.
You kind of can't unhear or unknow the truths of the benefits.
Words Worth Hearing
"It's good to know that sauna is way better than I thought it was." — Dr. Paul Zal
Practical Takeaways
Incorporate regular sauna sessions into your wellness routine to enhance circulation and promote relaxation.
Aim for 20-30 minute sauna sessions several times a week to maximize health benefits and support longevity.
Contrast Collective | YouTube