Thoughts on sauna. And infrared or regular?

Sauna benefits extend beyond just relaxation, touching on aspects of cardiovascular health, metabolism, cognitive function, and overall longevity. Here is a summary based on insights from Andrew Huberman and the data from different episodes of the Huberman Lab podcast:

Health Benefits

• Cardiovascular Health: Regular sauna use can reduce mortality related to cardiovascular events and improve markers of cardiorespiratory fitness. The more frequent the sauna sessions, the greater the reduction in mortality risk 1 2.
• Metabolic Effects: Sauna use has been associated with increased growth hormone release, which can aid metabolism and potentially facilitate fat loss 2.
• Cognitive Benefits: Improved blood flow to the brain during heat stress in the sauna could enhance cognition, and regular usage has been linked to a considerably lower risk of dementia and Alzheimer's disease 3.

  Sauna Benefits

  Andrew Huberman

  Regular sauna use, particularly two to three times a week, can significantly reduce the risk of cardiovascular events by 27%, while those who sauna four to seven times weekly see a 50% reduction. Brief sessions of just five to 20 minutes at high temperatures can provide substantial health benefits, promoting longevity and reducing all-cause mortality. These findings highlight the importance of deliberate heat exposure as a valuable tool for enhancing overall health.

  

  Huberman Lab

  The Science & Health Benefits of Deliberate Heat Exposure | Huberman Lab Podcast #69

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Types of Saunas

Regarding the type of sauna, the primary factor is reaching the heat level necessary to induce the beneficial responses. Here's what has been discussed about different sauna types:

• Infrared Sauna: Infrared saunas typically operate at lower temperatures (around 140 degrees Fahrenheit) compared to traditional saunas (around 176 to 212 degrees Fahrenheit) 4. While there is evidence for cardiovascular benefits from infrared saunas, you may need to stay in them for a longer period to match the heat stress of higher temperature saunas 5.
• Traditional Sauna: The heat stress from a traditional sauna, which reaches higher temperatures, is key to eliciting the benefits. Most studies focus on traditional saunas due to their higher temperatures and the effect of heat stress 6.

Considerations for Use

When using a sauna, it’s important to start slowly and safely increase exposure. Aiming for a 60 minute total weekly heat exposure, split across sessions can be beneficial 7. However, avoid sauna use entirely if you're already sick, and always prioritize adequate hydration before and after sauna sessions 5.

Preference and Accessibility

While infrared saunas might be more accessible and propose less of a fire hazard, their lower temperatures might not provide the same range of benefits as traditional saunas 8. Ultimately, whether you choose infrared or regular sauna may also come down to personal preference and the specific health outcomes you are seeking.