Learn why a single sauna event can raise serum growth hormone concentrations, help your heart and blood vessels, and bring down inflammation—for an outcome that benefits both your lifespan and your healthspan.
Quick Summary:
HGH Elevation: Significant increases have been observed in levels of HGH in humans after they spend time in a sauna.
Cardiovascular Benefits: Using the sauna regularly is associated with a lowered danger of cardiovascular disease.
Sauna therapy improves mental health, reduces inflammation, and boosts general health and longevity.
Growth Hormone and Sauna Bathing
The pivotal role that human growth hormone (HGH) plays in the normal functioning of the body cannot be overstated. The HGH molecule is essential to a whole host of biological processes, including:
– Tissue repair
– Muscle growth
– Fat metabolism
– Overall physical vitality
SOURCE: SAUNAS AND HUMAN GROWTH HORMONE (HGH) (2023), BY DR. MARK SIDNEY ROSEN.
Studies have shown that certain sauna protocols can greatly enhance the secretion of HGH. One such protocol is to take several sauna sessions in a single day, with each session lasting around 30 minutes and with short periods of cooling in between. When this protocol is followed, HGH levels can reach an increase of up to 16 times the baseline level.
Broader Health Impacts
Cardiovascular Health:
Consistent use of the sauna has been associated with a reduced risk of fatal cardiovascular events. One study that followed over 2,000 middle-aged men for more than 20 years found that those who used the sauna four to seven times a week had significantly lower death rates from heart-related conditions and strokes than men who never or rarely used a sauna. These findings have subsequently been observed in other studies and have been extended to women as well.
Immune and Inflammatory Benefits:
When sitting in a sauna, the heat and humidity cause the body to work hard to maintain a constant temperature. This condition, called hyperthermia, signals the cells to produce heat shock proteins. Heat shock proteins do two things well: They help protect the cell from damage and ensure that the cell remains resilient in the face of stress. When systemic inflammation drops, we start seeing benefits in many different areas. HUBERMANLAB.COM
Mental Well-being:
Sauna bathing is not just beneficial for physical health; it also contributes to a person’s mental well-being. The relaxation and social components of this habit help reduce stress, enhance concentration, and sharpen one’s ability to see things clearly.
Sauna Bathing as Heat Therapy
Although they have been studied a great deal, traditional Finnish saunas are not the only forms of heat therapy that offer excellent health benefits. Infrared saunas, steam rooms, and hot baths can also bestow similar plusses. The main point is regular, repeated exposure to heat, which kicks your cardiovascular system into overdrive, makes you sweat, and sparks a bunch of biological processes that seem to be good for you in ways we’re still figuring out. MEDICALNEWSTODAY.COM
Conclusion
Making sauna bathing part of your wellness routine is a fun and natural way to boost your overall health. Regular heat exposure does a number of things that are potentially quite good for you. Numerous studies that have looked at this have found associations between regular sauna use and a lower risk of cognitive decline and dementia. The most robust data come from a study of Finnish men and women.
Individuals who want to add sauna sessions to their wellness routines should first consider the following:
1. Start slowly.
2. Keep hydrated.
3. Talk to your doctor if you have health issues.
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