SAUNA::: Get Sweaty

How getting your sweat on... is more than just a positive physical experience.



Neurologically/psychologically it's a GREAT physiological stress-or. [Eu-stress]

Lower:

  • CVD
  • 24% lower ALL causes of mortality (2-3x per week)   >40% @4x per week

  • Increase muscle hypertrophy through improved insulin sensitivity, induction of heat shock proteins, and growth hormone. 
    • Which aids in the prevention of protein degradation and oxidation stress.
    • We're talking about NET protein synthesis, for true hypertrophy 
    • Heat shock proteins are produced with intermittent exposure to high heat, a form of hormesis which is an innate protective mechanism of your body. Heat shock proteins are genetically expressed in times of need and have been shown to scavenge free radicals and support intracellular free radical mitigation systems. They have also been shown to repair damaged proteins. 
    • Massive boost in growth hormone!  (Especially with intervals of cold --> hot ---> cold--> hot) 
    • Increased insulin sensitivity 


Dose dependent:  (Thank GOD)

Followed over 2,000 middle aged men for 20 years.  Assessed 'non-accidental' deaths

  • 2-3x per week  = 27% less likely to die from any CVD 
    • compared to 1x per week
  • 4x per week = 50% less likely to die due to CVD
Duration also important 
  • >19 min = had the greatest benefits


 2015 Apr;175(4):542-8. doi: 10.1001/jamainternmed.2014.8187.

Association between sauna bathing and fatal cardiovascular and all-cause mortality events.




How??
  • mimics cardiovascular exercise 
    • HR elevates to ~150 beats per minute
    • blood flow inc to the heart
    • Improve endothelial vessel fxn and integrity
  • You've heard of endorphins.. 
    • Heat stress activates Dynorphin 



Great general info and some general protocols 
https://articles.mercola.com/sites/articles/archive/2014/05/04/detoxification-program.aspx


 2016 Dec 7. [Epub ahead of print]

Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish 


CONCLUSION:

in this male population, moderate to high frequency of sauna bathing was associated with lowered risks of dementia and Alzheimer's disease

 2014 Aug;27(4):608-18. doi: 10.2478/s13382-014-0281-9. Epub 2014 Jul 7.

The effect of sauna bathing on lipid profile in young, physically active, male subjects.

Ten complete sauna bathing sessions in a Finnish sauna caused a reduction in total cholesterol and LDL cholesterol fraction levels during the sessions and a gradual return of these levels to the initial level during the 1st and the 2nd week after the experiment. A small, statistically insignificant increase in HDL-C level and a transient decline in triacylglycerols were observed after those sauna sessions. The positive effect of sauna on lipid profile is similar to the effect that can be obtained through a moderate-intensity physical exercise.


 2013 Dec 31;39:127-35. doi: 10.2478/hukin-2013-0075. eCollection 2013.

Effect of a single finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes.

After the sauna session, an increased number of white blood cells, lymphocyte, neutrophil and basophil counts was reported in the white blood cell profile. Higher increments in leukocyte and monocyte after the sauna bathing session were recorded in the group of athletes compared to untrained subjects. The obtained results indicated that sauna bathing stimulated the immune system to a higher degree in the group of athletes compared to the untrained subjects.

https://www.ncbi.nlm.nih.gov/pubmed/24511348
 1988;20(4):262-6.

How the sauna affects the endocrine system.

https://www.ncbi.nlm.nih.gov/pubmed/3218898
  • "The sauna induces changes in the secretion of hormones, some similar to changes induced in any other stress situation and others characteristic of exposure to the sauna. Noradrenaline is usually the only catecholamine raised by the sauna in people accustomed to it. The secretion of the antidiuretic hormone is increased and the renin-angiotensin-aldosterone system is activated. The concentrations of the growth hormone and prolactin, in particular, secreted from the anterior pituitary are increased in the circulation. The concentration of the immunoreactive beta-endorphin in blood may also increase which may reflect the feeling of pleasure or, on the other hand, discomfort induced by the sauna. The views on the effects of the sauna on the secretion of the ACTH and cortisol are partly contradictory, probably due to differing ways of taking the sauna bath. In Finnish sauna takers the concentration of cortisol in blood is not usually increased. The changes induced by the sauna in various hormone concentrations in the circulation are, however, normalized within a couple of hours after the heat stress."
 2000 Jan;88(1):359-63.

Heat stress attenuates skeletal muscle atrophy in hindlimb-unweighted rats.


  • Increased production of 'HEAT SHOCK' proteins
    • "Although hindlimb unweighting resulted in muscle atrophy in both the HLU and Heat+HLU animals, the loss of muscle weight and protein content was significantly less (P < 0.05) in the Heat+HLU animals. These data demonstrate that heat stress before hindlimb unweighting can reduce the rate of disuse muscle atrophy. We postulate that HSP70 and/or other stress proteins play a role in the control of muscle atrophy induced by reduced contractile activity."

Human Excretion of Bisphenol A: Blood, Urine, and Sweat (BUS) Study

Stephen J. Genuis, Sanjay Beesoon, [...], and Rebecca A. Lobo
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3255175/

Bisphenol A (BPA) is an ubiquitous chemical contaminant that has recently been associated with adverse effects on human health. There is incomplete understanding of BPA toxicokinetics, and there are no established interventions to eliminate this compound from the human body. Using 20 study participants, this study was designed to assess the relative concentration of BPA in three body fluids—blood, urine, and sweat—and to determine whether induced sweating may be a therapeutic intervention with potential to facilitate elimination of this compound. Methods. Blood, urine, and sweat were collected from 20 individuals (10 healthy participants and 10 participants with assorted health problems) and analyzed for various environmental toxicants including BPA. Results. BPA was found to differing degrees in each of blood, urine, and sweat. In 16 of 20 participants, BPA was identified in sweat, even in some individuals with no BPA detected in their serum or urine samples. Conclusions. Biomonitoring of BPA through blood and/or urine testing may underestimate the total body burden of this potential toxicant. Sweat analysis should be considered as an additional method for monitoring bioaccumulation of BPA in humans. Induced sweating appears to be a potential method for elimination of BPA.

BENEFITS OF SWEATING
https://wellnessmama.com/285784/sweating-benefits/


Tim Ferris

http://fourhourworkweek.com/2014/04/10/saunas-hyperthermic-conditioning-2/

Killing Cancer, parasites, yeast, chronic infection
http://www.healthyadviceteam.com/how-infrared-saunas-kill-cancer-parasites-yeast-and-chronic-infection/

Why Saunas Can Build Muscle, Boost Endurance, and Increase Strength



Thermoregulatory Responses to Acute Exercise‐Heat Stress and Heat Acclimation


 2007 Aug;10(4):259-62. Epub 2006 Jul 31.

Effect of post-exercise sauna bathing on the endurance performance of competitive male runners.


 2015 Apr;115(4):785-94. doi: 10.1007/s00421-014-3060-1. Epub 2014 Nov 29.

Effect of sauna-based heat acclimation on plasma volume and heart rate variability.


  • CONCLUSIONS:

    Sauna bathing following normal training largely expanded PV in well-trained cyclists after just four exposures. The utility of HR and HRV indices for tracking changes in PV was uncertain
 2013 Feb;113(2):371-84. doi: 10.1007/s00421-012-2445-2. Epub 2012 Jul 3.

Consecutive days of cold water immersion: effects on cycling performance and heart rate variability.

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