June 2024 - Saunas.org

Recover Faster After Workouts: A New Study Reveals Infrared Saunas As Highly Effective Muscle Recovery Tools

By Saunas.org - Kat | June 28, 2024June 28, 2024 | Health Benefits, Human Growth Hormones, Muscle Recovery, saunas.org

Professional athletes who depend on the speed of recovery post workout for the purpose of peak performance will certainly benefit from incorporating infrared sauna use directly after training sessions. Even individuals who are not professional athletes, but are still lifting weights several times a week and engaging in cardiovascular training, will benefit from the use of infrared saunas directly after their workout.

A recent study published in 2023 reveals that an infrared sauna can help improve heart rate variability and even faster muscle recovery when taken directly after exercise was performed. Including a 20 minute infrared sauna session after your run, or after resistance training could help prevent injury, improve heart health, and even help define muscle groups for aesthetic purposes.

How to use an infrared sauna after a workout instead of a steam room or a traditional sauna?

Discover more of the details of this eye opening study so that you can learn to optimize your exercise and sauna partnership to give you the best possible results. In addition, find out how infrared light interacts with the body’s muscular system to make this the most impactful type of sauna to take post workout. Even if you are hoping to look your best for this summer’s beach season you will want to know how infrared saunas can help give your body greater muscular definition when used directly after your workout session.

Study Details: How Basketball Players Discovered Infrared Saunas to be a Critical Component in Post Workout Protocol

A study published in 2023 entitled: ‘A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training’ (1) reveals how infrared sauna use post workout can positively improve overall muscle recovery, as well improve heart rate variability.

This study had 16 participants all of whom were elite level male basketball players. The study focused on recovery after weight lifting sessions, or ‘ resistance exercise protocol’, as well as cardiovascular training during a different segment of the trial. The players were divided into two groups. The first group took a 20 minute infrared sauna session after their workout (sauna temperature was set to between 104-140 degrees Fahrenheit), while the second group engaged in passive recovery.

These are the exercises that the players did during training:

Back squat 3 × 3 + CMJ 3 × 3 (90–95% 1RM; 1 min rest between squat and jump, 3 min rest between sets)
Nordic hamstring curl 3 × 5 + standing long jump 3 × 3 (maximal effort; 1 min rest between curl and jump, 3 min rest between sets)
Leg press 3 × 3 + box jump (90–95% 1RM; 1 min rest between leg press and jump, 3 min rest between sets) (1)

Immediately after the workout the first group entered an infrared sauna for 20 minutes, while the second group rested in a room that was neither heated or cooled.

The second trial used the same group of athletes and focused on post cardiovascular exercise recovery. The athletes either jumped rope, or engaged in running exercises to elevate heart rate. The same procedure was repeated for recovery. The first group used an infrared sauna for 20 minutes, and the second group rested in a non-heated or cooled room.

The results demonstrated a generous and clinically significant difference in the participants who did use the infrared sauna versus those who did not. This suggests that individuals will recover neuromuscularly at faster rates as well as improve overall heart rate variability if they use an infrared sauna directly after a workout. In the words of the study’s authors, here are the results:

“A single post-exercise IRS session improved recovery of explosive strength capacities and decreased subjective muscle soreness one day after resistance exercise. In addition, a single IRS session had no detrimental effects on acute recovery of the autonomic nervous system or sleep quality, but conversely increased subjective perceived recovery the following morning. The improved recovery could indicate a better readiness to train and compete. Thus, IRS could be a practically useful recovery method for athletes since it is safe and relatively easy to integrate into athletes’ training routines.”

So, why was an infrared sauna so effective in repairing muscles after a workout? Would the same results be present after a different form of heat therapy? Why use an infrared sauna after a workout instead of a steam room or a traditional sauna?

The Study As Shown Graphically:

(1)

“As IR heat penetrates deeper under the skin than warm air, it may transmit heat to muscles, blood vessels, and nerves more effectively , which may attenuate tissue temperature loss, facilitate muscle circulation and metabolism, and reduce peripheral nerve excitability.” (1)

Why Use An Infrared Sauna Post Workout Instead of a Steam Room or Traditional Sauna?

It is significant that infrared saunas were used during this study, and have subsequently been incorporated into many elite level athletes’ recovery routine. The nature of the source of heat in an infrared sauna is actually invisible wavelengths of light, which means that radiant heat is used. Traditional saunas rely on convection heat to increase the temperature of the room, this heat is then transferred to the body. It is difficult to increase internal temperatures in a heated space as effectively as the body absorbing wavelengths of infrared light.

According peer reviewed journal states the following about infrared heat:

“It is believed that radiated infrared heat penetrates deeper into human tissues, such as muscle tissue, than convection of heated air.” (2)

Conversely, studies that used traditional saunas instead of infrared saunas found that the inverse effects applied to athletic performance:

“A traditional sauna bathing session with and without prior exercise was found to decrease strength capacities for 24 hours during recovery.” (3)

These results could potentially be problematic for individuals who rely on their ability to be ready for training sessions, and especially for athletic performance. Furthermore, for swimmers the following was found:

“In addition, taking a traditional sauna after swimming was found to impair swimming performance the following morning. These negative effects have not been found with the IRS.” (1,4,5)

Given the origin of heat in an infrared sauna compared to a traditional sauna, the infrared light has a vastly different effect on muscle recovery. This does not mean that traditional saunas and steam rooms are not beneficial for health, in fact to the contrary, these types of saunas boast many health benefits that cannot be discounted. If, however, an individual is specifically looking to support their muscular system and neuromuscular health then the data is very clear that an infrared sauna will be far more effective than other saunas, and significantly better for recovery than using no heat therapy at all.

In fact, for many it may be better to consider an infrared sauna more as a ‘light therapy bath’, as the body is bathed in the light frequency of infrared wavelengths. Moreover, the above mentioned study had some athletes setting the infrared sauna temperature to as low as 104 degrees Fahrenheit, and still saw positive results and this is because of the ability of infrared light to impact cellular function beyond just fast twitch muscles, but deep into the soft tissues of the body. The publication discusses the particular aspects of why infrared light is so effective in muscle recovery (even without high heat):

“…the positive effect of IR on neuromuscular performance can be attributed to deeper heat penetration, that upon reaching the neuromuscular system elicits positive effects on the function of fast-twitch muscle fibers, located predominantly in the superficial layers of the muscle. Furthermore, it has been speculated that IR could alter cell membrane potentials…” (1)

If you would like to begin using an infrared sauna as a portion of your post workout protocol, you will find a helpful recipe below.

How To Incorporate Sauna Use Into Your Recovery Routine

Whether you are going out for a long run, interval training, or engaged in resistance training, you will want to make sure that you can get into a sauna as soon as possible after your workout is complete. Unlike other sauna protocols that aim to detoxify the body (though it is speculated that infrared saunas may help in the expulsion of lactic acid post workout), you will not need to take a long sauna. The protocol for professional athletes, amateurs, or recreational participants in resistance and cardiovascular training can follow the same protocol to produce positive results during recovery. Here is a basic recipe to follow:

End of your training session near to an available infrared sauna
Set aside 20 minutes when you can lay or sit in a sauna.
You do not need to preheat your sauna as it is the presence of light frequency that will be of significance.
You may set the temperature of your sauna between 104-140 degrees fahrenheit.
Hydrate very well before and during your workout and after your sauna session. There should be some source of electrolytes available in addition to water.

If you are using a sauna for the specific purposes of achieving high performance in athletics, or simply to recover faster after a lifting session, remember that it is the infrared light that does the trick, not the high heat. You may choose to sauna to achieve other goals, however for recovery purposes you just need 20 minutes very soon after the completion of your workout, and a relatively low heat.

Recover Faster After a Workout With Infrared Sauna Use

With faster recovery comes more opportunities for training. You can begin to actively improve your recovery turn over with infrared sauna use. Ultimately this will help to heal the body, and very specifically the muscles which will allow you to get back on the field, track, mat, or whatever your discipline requires sooner. For many athletes this is a crucial element to reaching high performance and something your competitors may already be using!

Even if you exercise to stay healthy and just for fun it is still worthwhile to make sure your muscles have an adequate recovery after each workout. So, if you do have an infrared sauna available to you, consider replicating the study using basketball players to improve your overall performance and safety.

Always prioritize hydration and this means drink fluids around the clock, and make sure that you are replenishing with electrolytes as well as with mineral and vitamin rich foods.

Stay safe, well hydrated, and if you require the assistance of a training or medical professional always double check your new protocols with them to suit your individual health and wellness needs.

Sources Cited:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10286597/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2718593/
https://pubmed.ncbi.nlm.nih.gov/31490429/
https://pubmed.ncbi.nlm.nih.gov/31869820/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3233540/

For All Sauna Users: The Importance of Refueling Magnesium Levels Regularly

By Saunas.org - Kat | June 21, 2024June 27, 2024 | Detoxification, Health Benefits, How To Use a Sauna, Hydration, Magnesium

If you are among those who have felt the incredible effects of regular sauna use, then you probably look forward to your daily dose enthusiastically. While it is true that all cause mortality is reduced with regular sauna use, and that nearly all portions of health will flourish if you are using a sauna 3-4 times per week for 20 minutes, there are a few lifestyle adjustments that need to be made to ensure your continued health and wellness.

Regular sauna users will likely know how important hydration becomes, and may have a well oiled system worked out to ensure that hydration is maintained before, during, and after each sauna session. Recent studies have indicated that with the high levels of perspiration that occur during sauna sessions that regular users may be depleted in magnesium.

Saunas are so effective at detoxification, but the mechanism of perspiration does not discriminate between the release of harmful heavy metals, and important mineral loss. This means that it is important to refuel with electrolyte based beverages, and a well balanced diet, and now with the added appendage to ensure that magnesium is restocked in the body.

Why Sauna Users & Athletes Require 10-20% More Magnesium Than the Recommended Daily Allowances

Anyone who sweats significantly more than the average person at least 3-4 times per week has positioned themselves in many cases to tout the highest bill of health of any other demographic of the population. While this spells triumphant news for sauna users, there is one consideration to be aware of with all heavy perspiration, Magnesium levels.

As sauna users detoxify from heavy metals, nanoplastics, and other unwanted toxins they also run the risk of losing valuable minerals. Significant loss of magnesium during sauna sessions can potentially lead to chronic dehydration, migraines, as well as other more serious illnesses. Even if you are taking in the recommended daily allowances (RDA) for magnesium, you may still be at a deficit if you are using a sauna regularly. (1)

The presence of magnesium helps to maintain electrolyte balance in the body and therefore prevent dehydration. The concern over proper levels of magnesium is that 60% of magnesium is stored in the bones. For athletes and sauna users that are sweating copiously and often, the body may begin to draw magnesium out of the bones to supply it to the rest of the body which could cause much more serious health issues later in life. (1)

The RDA for magnesium is 230 mg for adult females, and 320 mg for adult males, it should be noted that this is the minimum daily amount of magnesium, and if you are living an active lifestyle or using a sauna often then you need to add roughly 10-20 % more according to Dr. Rhonda Patrick Phd, and nutrition expert. (1)

While the consequences of magnesium deficiency can be quite serious, the good news is that you do not have to stop exercising or using a sauna to improve your magnesium levels in your body. In fact, all you need to do is increase bioavailable magnesium regularly.

How to Improve Magnesium Levels in Your Body as a Regular Sauna User?

Magnesium Infused Mineral Water
Supplements
Bioavailable Foods

If you are an avid sauna user and would like to ensure that you are intaking plenty of magnesium to counterbalance all of the fluid and mineral loss from sweating, it is best to consult a well informed nutritionist who can help you with a magnesium rich diet, or supplement protocol.

In very general terms if you would like to begin taking in more magnesium right away, you can do so by drinking mineral water that is naturally infused with magnesium. this will help to prevent dehydration, while at the same time ushering in more magnesium.

There are a plethora of supplements available that contain magnesium, but because supplements are not always well monitored it is imperative that you consult a specialist to find the best source of magnesium for your body’s absorption. (1)

Finally, there are many foods that are rich in magnesium. These include dark leafy greens, certain small fish, nuts, legumes, cacao, plantains, and many more.(2) For food recommendations please consult a trained nutritionist for more details on how you can increase your magnesium.

Here is a list of magnesium rich foods in descending order as recommended by Dr. Rhonda Patrick:

Oat bran – 96 mg in a ½ cup.
Spinach (chopped) – 78mg in a ½ cup.
Swiss Chard (chopped) – 75mg in a ½ cup.
Brown rice – 86 mg in a ½ cup.
Almonds – 78mg in 1 ounce (23 almonds).
Lima beans – 63 mg in a ½ cup. (1)

It is fairly simple to increase your magnesium, and it really is just a matter of consciously seeking out foods and beverages that are high in bioavailable magnesium. When it comes to diet, it is always best to consult a specialist, and simply explain that you are using a sauna regularly and would like to improve your magnesium intake.

Keep on Giving the Gift of Sauna Use to Your Body and Make Sure You are Inviting in More Magnesium Into Your Body

Arguably, regular sauna use is perhaps the single most important thing you can do for overall health and longevity. The primary risk with ongoing sauna use is dehydration, and magnesium depletion. Both of these concerns can easily be remedied with proper hydration, and intake of magnesium.

Despite RDA recommendations, it is important to intake at least 10-20% more magnesium if you are someone who sweats regularly and prolifically. You may find sources of magnesium in water/beverages, food, or supplements. To find out what foods or supplements are best for your individual needs please consult a nutritionist or other medical professional.

While it is important to be aware of the risks involved in sauna use, it is very important to continue to use your sauna 3-4 times a week to ensure an optimal health span and a healthy body. Just make sure that you hydrate well and remineralize your body!

Sources Cited:

https://www.foundmyfitness.com/episodes/3-mechanisms-for magnesium-deficiency
https://www.healthline.com/nutrition/10-foods-high-in magnesium
https://pubmed.ncbi.nlm.nih.gov/16470086/
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067

What is the Best Type of Sauna For Detoxification?

By Saunas.org - Kat | June 14, 2024June 27, 2024 | Detoxification, First Responders, Health Benefits, How To Use a Sauna, Hydration, Infrared Sauna, Radiant Heat Vs. Convection Heat, saunas.org

As sauna bathing increases in popularity so do the many opinions of what is the best type of sauna to use. There are voices that are adamant for traditional saunas while others stand for far infrared or full spectrum infrared saunas. Ultimately when used appropriately all forms of heat therapy are very beneficial for health. So, the real question is what are your personal health and wellness goals when using a sauna?

If your main priority is detoxification then well researched studies from reputable institutions can easily settle the debate: Far infrared saunas detoxify the body from inorganic (heavy metal toxins, carcinogens, etc.) more effectively than any other means to active or passive perspiration. In fact, when comparing the sweat of individuals who have taken a traditional sauna versus those who have taken a far infrared sauna, significantly less toxins were found in the group who participated in traditional sauna bathing. (1)

Traditional saunas, as well as sweat lodges, and other forms of heat therapy all provide an incredible spring of health benefits. If you are specifically looking for a means of detoxification after incidence of toxic exposure you will definitely want to use a far infrared sauna.

Whether you are recovering from living in a mold infested home, work as a firefighter, or have been exposed to other high intensity toxins it will be important to use a far infrared sauna, or at least a sauna that uses far infrared heating panels to rid the body of unwanted substances.

What is the Data on Saunas and Detoxification?

AI = Aluminum
AS= Arsenic
BE= Beryllium
CD=Cadmium
NI= Nickel
Pb= Lead
TI= Titanium
Hg= Mercury

The toxic load that most humans carry living in our modern world is concerning. This is one of many reasons why sauna bathing has become so popular in recent years. There have been powerful studies performed on firefighters that were so compelling as it pertained to the effectiveness of far infrared saunas in ridding firefighters of carcinogenic toxins. Many fire departments are now including far infrared saunas on site. (2)

Further research has demonstrated the capacity that a far infrared sauna has to detoxify the body of heavy metals at a substantially higher rate than any other method of passive sweating. The study that was conducted and subsequently published in late 2023 demonstrates that when the sweat of individuals taking a far infrared sauna was measured against those who exercised, and those who took a traditional steam sauna,there were an almost comparatively higher amounts of heavy metals found in the sweat of those who had taken a far infrared sauna. (1)

It should be noted that, while it appears to be true that far infrared saunas are much more successful at expelling toxins from the body via sweat, detoxification is not the only goal or health benefit from sauna use. Traditional saunas, near infrared saunas, sweat lodges, and exercise all produce incredible results in many areas of health, including but not limited to immunity, reduction in all cause mortality, symptom reduction in autoimmune disorders, improved heat shock protein production, and so much more. If you are specifically interested in the detoxification process, as firefighters are, for instance, then the evidence certainly suggests that far infrared saunas are much more effective.

Whether you are taking a sweat lodge with your community, or a Finnish sauna with your family, or flying solo at a spa boutique sauna, the below undeniable facts concerning your body’s reaction to passive heat remains:

“When the thermal load applied to the body through the sauna increases, the body activates heat-consuming mechanisms such as sweating. At this time, blood flow to the skin increases by approximately 5–10% and cardiac output increases by 60–70%” (3)

All forms of intentional sweating with adequate hydration appear to do wonders for human physiology. If you are looking for the most effective manner of detoxification definitely invest your time in a far infrared sauna.

Take a look at this table to see the results of sweat analysis after a far infrared sauna session compared to sweat from exercise and a traditional steam sauna.

Comparison of concentration analysis results of toxic elements in collected sweat samples (1)

Elements	Far Infrared Sauna	Traditional/Steam Sauna	Exercise	Exercise	Exercise
Al	5594.93	5100.55	–	–	–
As	102.36	5.7	–	–	–
Be	22.81	–	–	–	–
Cd	29.3	7.02	0.552	0.07	1.18
Ni	876.29	100.84	78.764	–	–
Pb	312.85	31.04	45.808	0.63	37.86
Tl	1.49	0.11	–	–	–
Hg	29.9	0.86	–	–	–
Method	FIR sauna	ExerciseSteam sauna	Exercise	Exercise	Sauna

Why are Far Infrared Saunas More Effective than Traditional Saunas at Detoxification?

The reason why infrared saunas are more effective at detoxification is not entirely known. However, it is known that this heat source penetrates deeply into the soft tissues of the body unlike any other method of thermotherapy.

Here is what the research tells us according to a peered reviewed journal published by the National Institute of Health.

“The IR heat generated from the sauna has a high skin penetration ability and hence can react with the eccrine sweat glands of the coiled tubular glands under the skin surface more effectively than a conventional sauna, consequently increasing the concentration of heavy metal ions in discharged sweat.” (3)

Given that far infrared saunas rely on radiant heat, or more specifically on light wave frequency that moves through space in a bandwidth or wavelength that is longer than UV light, this infrared light heat moves into the depths of the body and effectively heats the body from the inside out. A traditional sauna conversely relies on heating the cabin structure or the atmosphere to a high temperature. While this may feel very hot to the user, the internal core temperature cannot get as hot as it does during a far infrared sauna. Similarly, exercise raises internal body temperature and creates the sweat response. Because heat is limited to the body’s output of energy, there is simply not the depth of detoxification occurring compared to the far infrared sauna.

If your specific goal is to detoxify, even if you sweat a lot during exercise, it is simply not accessing the heavy metals at the same rate as a far infrared sauna.

Contraindication: Heavy Sessions of Detoxification Protocol in a Far Infrared Sauna Also Cause the Loss of Necessary Nutrients

It is important to note that while far infrared saunas are more effective in the role of detoxification, they also cause a much higher rate of mineral and nutrient loss. This may pose a potential threat to health if re-mineralization does not occur.

“Sweat excreted through exercise or sauna can remove heavy metals from the body, but at the same time causes nutrient loss owing to the release of nutrients such as Ca and Mg. Since the body needs to replenish its nutritional supply, it is necessary to understand the intercorrelation between nutrients lost due to the excretion of heavy metals from the body.” (1)

Please, if you plan to use a far infrared sauna for the purpose of detoxification, be prepared for the fact that you will lose unwanted toxins from the body as well as important nutrients. This means that you must maintain a higher level of hydration than those who are not taking far infrared saunas regularly. The water you drink should also contain calcium and magnesium, as well as other electrolytes. Osmosis or other purified water is not enough to remineralize the body.

Make sure that you are eating a healthy and nutritious diet to replenish the body of necessary nutrients. If you are feeling depleted, take some time from sauna bathing. If you are unsure of whether far infrared sauna bathing is for you please always be sure to consult with your doctor or other medical professional.

How to Choose the Right Sauna For Your Needs: A Hybrid Sauna Gives You the Best of All Worlds

For the first time ever saunas.org is now offering a hybrid sauna. This means that you do not need to choose between a traditional sauna and an infrared sauna because you can get both heat sources in one sauna.

If you are looking to detoxify the body of heavy metals or other toxins for a period of time, but are beginning to feel nutrient deficient, switch to a traditional steam sauna that uses a Harvia stove from Finland. In a perfect world we would all have access to a hybrid sauna. If you do have to choose between a traditional sauna or a far infrared sauna, consider your personal health needs and wellness goals or speak with a sauna expert for an evaluation.

For the most part all types of saunas are very healthful, but they serve different functions in some cases. When it comes to detoxification, far infrared saunas are the clear winner by a landslide. If possible, try to incorporate as many types of saunas as possible into your sauna protocol and ideally find a way to have access to a hybrid sauna to get the best of all sauna worlds.

Sources Cited:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9546416/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8647371/
https://pubmed.ncbi.nlm.nih.gov/11165553/
https://pubmed.ncbi.nlm.nih.gov/10802199/

Healthy Weight Loss for Men and Women Between the Ages of 19-25 Years: Studies Show that Sauna Use May be the Answer

By Saunas.org - Kat | June 7, 2024May 25, 2024 | Cardiovascular Health, Cold Plunge, Eating Disorders & Sauna USe, Health Benefits, Sauna & Eating

Attaining and maintaining a healthy weight or body mass index (BMI) for young people can feel like a battleground: The duel between the prolific availability of fast foods combined with an overall increase in sedentary lifestyle among America’s youth, juxtaposed with unrealistic beauty standards, can lead to the ingestion of weight loss promoting pharmaceutical products, and for most makes the actualization of a healthy BMI feel like a grueling journey.

Sadly, cafeteria food available in high schools and on college campuses provide notoriously poor food choices. If consumed regularly and in excess, these foods can lead to an excess of white fat throughout the body. Further, the affordability of ready made microwave food, or fast food, can mean that many young people are rarely consuming whole foods. While the devastation to health that results from this diet is far greater than an increasing waistline, the icing on the cake is an increased sedentary lifestyle. For many young people this means scrolling through social media where they are exposed to unrealistic body types morphed by the likes of photoshop, and newly popularized pharmaceutical diet drugs such as Ozempic or Wegovy. This coalescence of circumstances can have disastrous effects on the emotions and body.

The aforementioned, and expensive, pharmaceuticals intended to aid in the treatment of Type II diabetes have become prevalent among celebrities whose body mass loss (BML) is skyrocketing to impossible to reach levels naturally. This landscape has put young people into a very challenging position. How can America’s youth reach a healthy BMI without turning to potentially dangerous drugs that are not intended to be used habitually to reach and maintain a healthy weight?

There are many options to help young folks reach a healthy BMI, but given how difficult it is to change the cafeteria menu and the cultural norm of fast foods, one option for sedentary youth looking to reach their personal weight goals, that will also promote other healthy side effects is sauna use. Using a sauna is a great way to jump start your journey to an ideal body weight without turning to potentially harmful pharmaceuticals.

**** A Special Note: There is a prevalence in the media of celebrities losing significant amounts of weight in a short period of time and many experts point to the use of semaglutide which is the active ingredient in the popular drug brands Ozempic and Wegovy. Novo Nordisk is the maker of Ozempic which was approved to Treat Type II diabetes, which has weight loss as a prominent side effect. Wegovy is typically prescribed as a weight loss drug for individuals who are dangerously obese. There are several other labels such as Zepbound and Mounjaro, for example that have the same active ingredient, none of these pharmaceuticals were intended for non-diabetics, and non-obese individuals to use for the sake of reaching very low weight for aesthetic purposes. (1)

This article does not aim to detail any of the side-effects surrounding the off label use of these drugs, but rather to provide a positive, safe, and scientifically sound alternative for young people to kick start their weight loss journey without endangering themselves with the use of drugs to do so. There are some cases of extreme obesity when these drugs can be life changing and very helpful, but for most young people stabilizing their weight naturally is much safer.

Sauna use is a private and safe way to attain and maintain a healthy weight and this article will detail the reason for this as it pertains to individuals between the ages of 19-25.

The Science Behind Sauna Influenced Weight Loss in Young People

There is so much pressure on young people to look a certain way, and it is only getting worse with the prevalence of social media. It is also true that each individual based on their own genetic predisposition has a range for a healthy body mass index. No two people are created exactly alike, so a healthy BMI for one person may be different than for another. In general, in order to live a long and healthy life an individual should try to stay within a healthy weight for their bone structure and height.

If a particularly sedentary adolescent or young adult is facing challenges with losing unwanted weight it can seem impossible to begin an exercise program. It is difficult enough to live with the pressures to meet superficial standards of beauty without the added self conscious challenges of exercising in a gym or other public locations. A study published by the National Institute of Health entitled: “ Sauna-induced body mass loss in young sedentary women and men”, suggests that the use of a sauna on a regular basis can lead the way for many youth back into a body that feels comfortable, that they can feel proud of, without turning to fad diets, or potentially dangerous pharmaceuticals. (2)

The study was conducted on a group of 674 sedentary students: The group was divided by 326 females and 348 males between the ages of 19-20. The students took two saunas that lasted for 10 minutes with a 5 minute break between during the course of the study. The results demonstrated that BMI was changed most in the individuals who were the most overweight:

“The smallest BML was noted in underweight subjects; students with normal weight lost more weight, whereas the greatest BML was reported in overweight and obese subjects. Persons with a high BMI are at higher risk of dehydration, and they should pay particular attention to replenishing fluids during a visit to the sauna.” (2)

Another study performed on 45 overweight men between the ages of 20-24, also demonstrated similar results. The researchers created a slightly more intense sauna protocol for this study compared to the previously mentioned one with the younger individuals involved. The latter study had the men take 4 successive sauna sessions lasting for 10 minutes with 5 minutes in between each one. Again, the results demonstrated that the more excessive weight an individual carried the more weight they lost during the sauna protocol:

“Repeated use of Finnish sauna induces significant changes in the physiological parameters of young sedentary overweight men, and these changes are intensified during successive treatments. Deleterious cardiovascular adaptations were most prevalent in men characterized by the highest degree of obesity and the largest body size.” (3)

Not only were the participants able to attain healthy BMI, but they were also able to improve cardiovascular health as well as other essential biomarkers. For many overweight young people who are feeling self-conscious about exercising in public around their peers, a great option to jump start a fitness program that aims to achieve ideal body composition is a sauna program. To compound the results of using a sauna for weight loss individuals may want to consider adding cold therapy to aid in the transition of white fat to brown fat.

Consider Contrast Therapy for Improved Weight Loss Results: White Fat to Brown Fat

When looking at a healthy BMI it is important to remember that not only do you want to ensure that there is a balance between fluids, muscle, skeletal structure, organ tissue, and fat, but moreover what type of fat is existing within the body.

Human body fat is generally divided into 2 separate categories: Brown fat and white fat. Brown fat is considered healthier because there is on average 5 times as many mitochondria (an energy conversion plant in each individual cell responsible for cellular metabolism and regeneration) compared with white fat. Adipose (fat) tissue extends throughout the entire body and therefore the type of fat that each individual has plays a tremendous role in overall health, vitality, and available energy. (4)

If you are an adolescent or young adult looking toward sauna use for weight loss consider adding a cold shower, cold plunge, or ice bath once a week to encourage the conversion of white fat to brown fat. While there are many overlapping benefits between sauna use and cold therapy the positive fat conversion seen in cold exposure does not occur in the sauna.

Do Saunas Only Help to Lose Water Weight, or is There Something More to the Weight Loss Mechanism Behind Thermal Therapy?

Probably the biggest misconception about saunas and weight loss is that the only thing lost during a sauna session is fluid. Anyone believing this would be remiss as it is true that an individual can expect to lose about a pint of fluid per sauna session, what is failed to be understood is that heat stress as experienced in a sauna causes a cascade of events in the body that uses a lot of energy. The energy needed to induce sweating, raise heart rate, and essentially simulates exercise, and this is the real reason why BMI is changed over the course of regular sauna sessions.

So, the reason why sauna use is such a powerful tool for anyone’s weight loss journey is because it mimics exercise and burns significant calories in the act of thermal regulation. It is very important to drink plenty of water before, during, and after each and every sauna session.

Contraindications: Eating Disorders, Hydration, and a Healthy Diet

Hopefully this article will encourage anyone, particularly young adults to turn to sauna therapy to jump start their weight loss journey rather than the popular, but potentially dangerous, pharmaceuticals that so many celebrities have turned to recently to lose weight. In general, saunas are both a safe, as well as private means to attaining your ideal BMI.

The research has shown that saunas are an excellent way to lose weight and the data has even been measured with the health of young people at the forefront. It is not an easy time to be a young adult with so much exposure to unrealistic beauty standards and with such easy access to food that accelerates weight gain.

If you do already have a diagnosed eating disorder, then be sure to work with your health care provider to be sure that sauna use is appropriate for you. Sauna use is not a replacement for a healthy diet full of whole foods, vegetables, and healthy drinking water. To find the best diet for your body type, work with a nutritionist and leave the fad diets behind.

If you are between the ages of 18 and 25, and are looking for a way to reach your ideal BMI then consider what the data has shown regarding regular sauna use. If you do decide to start using a sauna, be sure to stay well hydrated and follow our post sauna cleansing protocol to keep your skin healthy and radiant!

Sources Cited:

https://www.today.com/health/celebrities-on-ozempic-rcna129740
https://pubmed.ncbi.nlm.nih.gov/25614882/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360547/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3895006/