For a dry or wet sauna heated to 170-180°F (77-82°C), aim for 20-25 minutes per session, four to seven times per week, to achieve maximum benefits for longevity and cardiovascular health.
Regular sauna use can enhance your brain’s ability to deal with stress by activating the dynorphin pathway, which in turn increases and sensitizes mu opioid receptors, leading to lasting positive effects from beta-endorphins.
Utilize heat stress (sauna) to increase brain-derived neurotrophic factor (BDNF) expression, which promotes the growth of new brain cells and enhances the survival of existing neurons, improving overall brain function.
Engage in sauna use to increase the release of norepinephrine in the brain, which enhances focus, attention, and mood, and also boosts beta-endorphins for feelings of well-being.
Use heat stress (sauna) for 30-60 minutes after muscle disuse to accelerate muscle regrowth by 20-32%, as it activates heat shock proteins, growth hormone, and increases insulin sensitivity.
Incorporate a 30-minute sauna session two times a week for three weeks after a workout to enhance athletic endurance, as heat acclimation increases plasma volume, blood flow, and improves thermoregulation.
Combine regular sauna use with strength training, especially when aging, to potentially stave off muscle atrophy and promote overall muscle health.
Induce sweating through sauna use or exercise to help your body excrete Bisphenol A (BPA), a ubiquitous chemical found in plastics and receipts linked to various health issues.
Engage in activities that induce sweating, such as sauna use or exercise, to help clear certain polychlorinated biphenols (PCBs) and phthalates from your body, as they have been shown to be excreted through perspiration.
Actively induce sweating through sauna use or exercise to help your body excrete heavy metals like arsenic, cadmium, lead, and mercury.
After intense sauna sessions or excessive sweating, drink plenty of water and replenish electrolytes using coconut water or a blended smoothie of spinach, chard, or kale to restore lost sodium, potassium, magnesium, and chlorine.
Schedule sauna sessions either after a workout or on non-workout days, as doing it immediately before a workout is generally not recommended due to potential exhaustion and discomfort.
If a traditional sauna is unavailable, consider steam rooms, steam showers, hot baths (if kept hot long enough), or hot yoga as alternative methods to induce heat stress and activate similar beneficial stress response pathways.
Absolutely do not consume alcohol while in the sauna or immediately before, as it is the most dangerous health risk, potentially causing severe dehydration, hypotension, arrhythmia, and embolic stroke.
If you have any medical conditions, consult your physician before using a sauna, and if you are pregnant, it is generally best to avoid sauna use.