Movement Review Sauna Guide

How To
• 150-175 degrees in a dry sauna
• On average, 15-20 minutes per session
• 3-4 times per week – up to daily
• Optional: Cold contrast shower following


Benefits
• Increases circulation, which is great for organ health and the lymphatic system
• Activates heat shock proteins (linked to longevity through the mechanisms of protein replication,
autophagy and DNA repair)
• Upregulates detoxification mechanisms in the body
• Increases growth hormone
• Increases BDNF (brain derived neurotrophic factor), a significant player in Alzheimer’s prevention
• Decreases stress and improves sleep quality
• Reduces risk of heart attack and stroke by lowering blood pressure
• Improves cardiovascular conditioning by increasing heart rate levels: The High temperatures can
drive heart rates to levels often achieved by moderate-intensity physical exercise.


Recommended Saunas
• Serene Life 1-Person Sauna ($): here
• Clearlight Premier IS-1 (one person far infrared, $$$): here
• Dynamic 2-Person Far Infrared ($$$): here
• Aleko 4-Person Dry Sauna ($$$$): here
• Clearlight Y 4-person With Yoga Space ($$$$): here



Cautions
• If you have experienced a recent heart attack, consult with your healthcare provider before using a
sauna.
• If you have unstable angina (chest pain, narrowing of coronary arteries), consult with your healthcare
provider before using a sauna.
• If you feel dizzy after sauna use, drink some salt water (using 1⁄4 tsp of salt for 8 oz. of water).
Sauna and Longevity
• The idea here is to “stress” the body to produce a hormetic response. A hormetic response is focused
on the concept of “what doesn’t kill you makes you stronger.” A level of adversity stimulates a repair
process that provides cell protection and survival.
• According to the Department of Economic and Social Affairs (from David Sinclair’s book Lifespan), a
study was conducted out of Finland which showed that heavy sauna users (up to 7x/week) showed a
two-fold drop in heart disease, fatal heart attacks, and all-cause mortality over those who used the
sauna only once per week.

To Read:
• https://www.greatplainslaboratory.com/gpl-blog-source/2016/12/12/how-to-maximize-the-benefits-of-
sauna-for-detoxification


Sources:
Sinclair, David. Lifespan. Simon & Shuster, 2019.

https://www.health.harvard.edu/blog/sauna-use-linked-longer-life-fewer-fatal-heart-problems-201502257755