Sauna 101
Sauna Benefits
Utilizing a sauna 2-5 times per week is one of the most effective detoxification practices you can implement in your wellness routine. Study after study has shown the beneficial impacts of heat exposure, one study even finding regular sauna use decreased all cause mortality by 40%.
Why is sauna use so effective at reducing health risks?
Sweat.
When we are exposed to high heat temperatures, the body releases heat shock proteins. These proteins allow for increased blood flow and an enhanced immune response. With the increased blood flow, there is a greater ability to sweat. It is a similar psychological response to performing moderate exercise.
Why is sweating so important? It pushes our lymphatic system to excrete toxins that have been stuck in the body.
Here are some of the toxicants that have been found in sweat after sauna sessions:
Cadmium
Nickel
BPA
Phthalates
Multiple different types of pesticides
Mold
You’ll notice all of those (with the exception of mold) are tested in our foundation protocol – they can dramatically impact fertility and overall longevity! Seeing these lab levels is truly understanding the baseline of your health.
Regular sauna use has also been found to reduce LDL cholesterol (the “bad” kind) and increase HDL cholesterol (the “good” kind).
How does this relate to fertility, health, and longevity?
When we start to understand that a stuck lymph system and toxin overburden cause inflammation, we start to see how things like high cholesterol, infertility, and rapid aging may be a response to a body with a high toxin burden.
Sauna Types & How to Use
A question we get asked frequently is which sauna is best – infrared or traditional?
Infrared saunas heat the body using infrared light that penetrates the skin’s surface. It heats the body directly rather than changing the surrounding air to be warm. The tend to have lower temperatures.
Traditional saunas heat the body by heating the surrounding air. They tend to have much higher temperatures.
Traditional saunas have more research behind them for their benefits, as they have been around for much longer. Infrared saunas have a lot of promising research as well.
So how do you choose?
Tolerance.
If you have a body with a high toxin body burden, high heat traditional saunas may cause significant detoxification reactions, such as nausea, vomiting, dizziness, panic attacks, and more. Our recommendation is to begin with an infrared sauna and transition to a traditional sauna if tolerated.
Protocol
Consult with your doctor prior to attempting sauna use. Utilizing a sauna isn’t right for everyone.
Start in an infrared sauna with lower heat:
Start at 90 degrees for 5 minutes.
If well tolerated, continue to add 5 degrees and 5 minutes each session.
Maintain when you get to 145 in an infrared sauna for 30 minutes and 200 in a traditional sauna for 15 minutes.
Optional but recommended: have electrolytes after to replenish lost minerals during sweating
Electrolyte options:
Coconut water
Watermelon juice
Homemade drink with filtered water, a dash of mineral salt, and lemon juice
Packaged electrolyte powder such as LMNT
You should be sweating within 10 minutes of being in a sauna that’s over 100 degrees. If you aren’t sweating, this is a sign of lymph stagnation. Go slow and see if your ability to sweat increases with time.
