Hi everyone !
Today's topic is a very important one as we're discussing sauna use and how it relates to hypertension. As you may or may not know, cardiovascular disease is responsible for roughly 18 million deaths (1/3 of total deaths) each year worldwide.
It is in fact the #1 cause of death worldwide and has been for the last 15 years according to the world health organization. This is why it is crucial that we do everything in our power to use the tools & knowledge we have in our hands to prevent, reduce & reverse the terrible damage heart diseases are causing worldwide everyday.
Before I give you an answer to the above question, I want to mention that I am not a doctor or certified health specialist and so you shall take everything I’m writing here with a grain of salt.
Please ask your own doctor for professional/medical recommendations.
However, as i’m working in the sauna space & sweat in my own sauna almost daily, I’m sure I know a few things that might shed some light on the above question.
As always, I will give you the most comprehensive and science based answer as I possibly can.
The answer is yes 90% of the times.
In fact, it is strongly recommended for people who suffers from high blood pressure & cardiovascular diseases to use the sauna multiple times a week. According to studies using it up to 4–7 times/weekly is known to prevent & reverse :
Take a quick glance at the infographic below if you’d like more details on that, I’d also suggest you to check out Dr Rhonda Patrick’s website where she does one of the most detailed overview of all the health benefits sauna use can bring into your life : FoundMyFitness Topic - Sauna
According to a 20 year long studies in Finland in which they have followed up to 2000 males who used saunas multiple times a week, they have found that :
According to those studies, the reason why sauna bathing is useful in preventing & reversing high blood pressure is that heat exposure helps with arterial compliance (arteries flexibility)as well as haemodynamic (the ability of your blood to flow easily across your body).
The only thing you need to be careful about if you already have high blood pressure not pushing yourself too hard.
I hope I was able to bring some clarity to the question as to whether or not you should use the sauna while having high blood pressure.
My recommendation is that you use it more often and monitor your results. Remember to use the sauna intelligently and do not push yourself too hard.
Let me know if you have more questions,
Kindly,
Gabriel from Northern Saunas : The Highest Standards In Home Saunas.
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I personally asked myself the same question recently and it seems like the short answer is no.
I’m using the sauna almost daily and just got a Fitbit which I use to track sleep, workouts & meditation. I want to track my heart rate during sauna sessions and cold showers post workout but after doing research found the manufacturer does not recommend to bring them in the sauna & steam rooms.
This is pretty much standard across all wrist tracking devices.
However, it seems like heart rate chest straps could be a viable option to do it. Some of them are resistant to high temperatures up to 190F although they are rare.
As we speak, we’re actually developing/manufacturing a heart rate chest strap specifically made to be used in saunas, should be out by the end of this year or early next year.
In the meantime, you could buy yourself a cheap chest strap on Aliexpress for 20 $ and try to use it in the sauna. You’d have to keep your cellphone right outside the room to make sure it is synced via Bluetooth and transfers your data as those cheap ones probably don’t have an internal memory.
If it dies on you at least you will only waste 20$ instead of 100$+ and you’ll have some data on your sauna sessions.
Kindly,
Gabriel from Northern Saunas : The Highest Standards In Home Saunas.
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Howdy everyone ! This question is probably one we get the most often amongst all inquiries we get every week.
While the sauna does not detoxify in and out of itself, it does facilitate excretion of toxins through sweat via the largest organ of the body : the skin.
Detoxification is referring to the process by which an organism excretes bioaccumulated toxicants from muscles, adipose tissues & organs out of it’s system.
The most common of those toxic elements are :
I would say there is, in fact, quite a lot of data showing how saunas & sweating can facilitate and boost detoxification. Let me give you a few examples:
1. According to this study : Blood, Urine, and Sweat (BUS) Study: Monitoring and Elimination of Bioaccumulated Toxic Elements in which they compared the 3 main fluids (blood, sweat, urine) through which the body eliminates it’s toxicants, they’ve found markedly higher “aluminum (3.75-fold), cadmium (25-fold), cobalt (7-fold), and lead (17-fold) in sweat versus urine.”
2. Another study : Human Excretion of Bisphenol A: Blood, Urine, and Sweat (BUS) Study shows that BPA is more effectively excreted through sweat than urine.
3. Furthermore, the following study : Sauna-Induced Body Mass Loss in Young Sedentary Women and Men, has shown that “during sauna bathing (at 194F), sweating begins quickly and reaches its maximum at approximately 15 minutes, with average total secretion of 0.5 kg”.
From these results, we can conclude that activities inducing sweat (exercise & saunas) encourages detoxification.
The average person sweats between 0.8 to 1.4 kg liter of sweat per 1 hour of exercise. Considering the data below :
You can see that for the exact same amount of time, sauna use on average is 100% more effective than exercise at producing sweat.
Please allow me to nuance my point, I’m not suggesting that going into a sauna is better than doing exercise because it’s definitely not. What i’m suggesting is that everyone should be doing both on a regular basis if they want to enhance detoxification.
Multiple studies also points in this direction :
As mentioned in previous responses, sitting in a sauna 5 min with your clothes on at low temperature will probably have little to no impact on detoxification.
However, sweating out 15–30 min at 194F multiple times a week is definitely a great way to enhance, facilitate & boost detoxification.
Combine that with regular exercise, dry brushing, low exposure to chemicals & proper prevention/clean diet and you’re on your way to a toxic free body.
If you really want some in depth/ non-biased information on saunas I recommend checking this page on Dr Rhonda Patrick’s website : FoundMyFitness Topic - Sauna
Hope my answer helped !
Kindly,
Gabriel from Northern Saunas : The Highest Standards In Home Saunas.
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Hey everyone, today i'm answering a question someone asked us on Quora.com
If you don't know what are dynorphins, i'm going to briefly explain it here, if you already know what they are, feel free to skip this part and get right to the answer !
A simple way to go about it is to think as dynorphins as the opposite cousins of “endorphins”.
While endorphins are responsible for feelings of ease and happiness, dynorphins are responsible for the sensation of discomfort such as those we experience when we exercice hard, when we’re exposed to intense heat/cold stress or even when we eat spicy foods.
Both endorphins and dynorphins are naturally produced by the body and are part of what we call the “endogenous opioid system”. It is to note that this system is closely related to our ability to “thermoregulate”. (adapt to temperature changes).
The reason why you should care about dynorphins is that when they are triggered, they sensitize your entire opioid system rendering your cells more receptive to "endorphins" afterward. This is why you feel euphoric, relaxed and relieved after a hard workout. Some people refer to this feeling as "the runners high".
The biological interplay between those two molecules is something we often expressed intuitively when we say things like "no pain, no gain", "no guts, no glory", "no success without suffering". We understand that discomfort now can provide some positive effects later.
If you want to increase the amount of dynorphins you’re producing, a good way to go about it is to shock/stress your body by repeatedly exposing it to significant temperature changes.
Here are a few good ways to do it :
I suggest to do them one after the other.
Here’s how I do it myself multiple times a week :
Now if you are asking about how to increase the amount of dynorphins specifically when you’re in the sauna the answer to that would be to have longer sessions and/or increase the temperature of the room.
While you can and should ignore/push through sensations of discomfort while in the sauna, make sure not to go overboard and stop immediately if you’re feeling unwell.
Too much heat stress can actually be dangerous.
If you want to learn more about the studies and details on the biological processes involved in dynorphin releases and sauna exposure, I recommend Tim Ferris’s article : Are Saunas the Next Big Performance-Enhancing "Drug"?
Kindly,
Gabriel from Northern Saunas : The Highest Standards In Home Saunas.
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There is quite a lot of data available pointing to how regular sauna use can protect against memory loss and Alzheimer.
One of the most comprehensive study is this one : Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men.
"In the study, men who went to the sauna four to seven times a week were found 66 percent less likely to be diagnosed with dementia, and 65 percent less likely with Alzheimer’s disease, than those taking a sauna once a week.”
Another great piece of content on this matter is this conversation between Rhonda Patrick & Dr Dale Bredesen where they discuss the causes of Alzheimer and ways to prevent it from developing :
Dr Bredesen M.D, is a professor of neurology at the Easton Laboratories for Neurodegenerative Disease Research at the David Geffen School of Medicine at the University of California, Los Angeles (UCLA).
Dr. Bredesen's laboratory focuses on identifying and understanding basic mechanisms underlying the neurodegenerative process and the translation of this knowledge into effective treatments for Alzheimer's disease and other neurodegenerative conditions.
One of his main finding regarding memory degeneration and saunas was that regular sauna bathing is effective to protect against memory loss because toxins that can lead to Alzheimer’s Disease (like cadmium, mercury, and BPA) are excreted through sweat.
I highly suggest you to check this page on Dr Rhonda Patrick’s website :
Hope my answer helped !
Kindly,
Gabriel from Northern Saunas : The Highest Standards In Home Saunas.
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The answer is : It depends.
What does “expensive” means to you ? 2K - 3K - 5K - 8K ?
Generally speaking, Infrared Saunas of the highest quality will have a price tag starting at around 3K for a 1 person model. I would recommend brands such as Clearlight Jacuzzi, Sunlighten or Saunacore.
Bottomline is this : You can get a very high quality 1 person sauna at 3.5K - 4K.
An Infrared sauna with a solid warranty, a sauna that’s health/therapeutically effective, aesthetically beautiful, easy to use/assemble, move around and that will easily plug straight into a 120V-15amp outlet.
At Northern Saunas, we offer 0% Financing for up to 36 Months and you can get monthly payment as low as 99$/month which is convenient if you are looking to get a high quality sauna without having to put a big chunk of money upfront.
This especially important if you really need a sauna for serious health reasons (detoxification, chronic pain, fibromyalgia, lyme disease). That way you’ll be able to reap the health benefits of your sauna now and pay over time.
Hope my answer helped,
Kindly,
Gabriel from Northern Saunas : The Highest Standards In Home Saunas.
]]>My goal with this article is to give you an accurate overview of the research done using infrared saunas in the treatment of Fibromyalgia and to extract all the methods used in those studies so you end up with an effective way to heal your pain at home.
If you think you might be suffering from Fibromyalgia or if someone close to you suffers from it and you wanna learn more about the causes then pay close attention to what’s coming below.
Fibromyalgia syndrome (FMS) is a chronic syndrome characterized by widespread pain with specific tender areas. It is affecting over 3 millions of Americans each year and is often quite misunderstood by the public. Although the origins and causes of FMS are not fully understood yet...
“Extensive research suggests that the most prominent symptom of FM, chronic widespread pain, is neurogenic (caused/controlled by/arising from the nervous system) in origin. The pain seems to result from neurochemical imbalances in the central nervous system that lead to a “central amplification” of pain perception.
This “central amplification” is characterized by a heightened sensitivity to stimuli that are not normally painful. It is also characterized by an increased response to painful stimuli. In simple terms, Fibromyalgia can be seen as the “volume settings” of pain in your body being way too high.” 1
Here are some of the most common symptoms of Fibromyalgia :
In recent years, advances in molecular biology have helped us to understand the changes in physiology and biosynthesis that occur in patients after repeated thermal therapy. Mild warming of the whole body has been shown to have sedative effects via the sensory nerve endings in a wide range of contexts.
A few studies have been conducted on the effects of infrared sauna heat therapy in the treatment of Fibromyalgia symptoms and although the results are few so far, they have been quite promising.
Furthermore, most of the participating subjects in those studies have expressed and noted a clear reduction in the amount of pain they felt afterward. All of this with no adverse effects. Some of those studies (#4) even required patients to be examined over a longer time period in order to prove that the positive effects of the treatment was able to stand the test of time.
A total of 13 Female patients affected by Fibromyalgia aged between 25-45 years old participated in this study.
Settings and Procedures :
Results :
All patient reported a decrease in the amount of pain they felt after the 1st session and the positive effects associated with the treatment became stable and lasted for even longer after the 10th session.
More results from the “Waon Therapy” study :
Being affected by an increased sensitivity to pain, those suffering from Fibromyalgia should opt for an infrared saunas over a traditional one. The reason being that the heat radiating from the infrared emitters is “softer” and less aggressive on the sympathetic nervous system than the scorching heat of conventional saunas.
Temperatures in infrared rooms are generally ranging from 38C/100F to 60C/140F compared to 82.2C/180F to 93.3/200F for traditional models. And although it was shown that the administration of mild-intensity heat for a short period did not impose any physical strain even on subjects with disabilities; the intensity and duration of heat exposure must be appropriately controlled. Considering this it is safe to say that infrared saunas is the appropriate choice over a traditional ones when it comes to Fibromyalgia symptoms.
Another thing to consider is that although the heating effect of a high ambient temperature such as in traditional models is comparable, the addition of infrared radiation make it so that heat penetrates maximally up to 4 mm into the superficial skin. This is crucial for people suffering from deep musculoskeletal pain.
This study was conducted on 13 patients with Chronic Fatigue Syndrome and measured the degree to which physical symptoms such as fatigue and pain were improved following repeated FAR infrared sauna sessions over the course of a few weeks. Following the study, it was reported that the treatment had a relaxation effect, diminished appetite loss and subjective complaints in mildly depressed patients.
Settings and Procedures :
Results :
Conclusion :
Results from the study suggests that repeated FAR infrared sauna sessions could help in the treatment of chronic fatigue, pain, insomnia, mild depression and fever. Data also shows that patients undergoing the mild heat therapy treatment and maintaining it are more prone to develop a more active and social lifestyle.
This study included 18 patients suffering from Rheumatoid Arthritis and 18 patients suffering from Ankylosing spondylitis. These conditions cannot be considered as Fibromyalgia but they share similar symptoms.
Both groups were treated over a 4 week period with 8 infrared sauna sessions. Treatments were well tolerated and no adverse effects or exacerbation of disease were reported.
Settings and Procedures :
Subjects were exposed to total body heat treatment in an infrared cabin at three different intensities in order to measure the differences between, skin surface, core temperature and heart rate.
Results :
Conclusion :
This study suggests that infrared sauna treatment can be very beneficial when it comes to chronic pain, muscle stiffness, fatigue and general symptoms associated with RA and AS.
Conducted on 44 females affected by Fibromyalgia, this specific study aimed to investigate whether thermal therapy combining sauna therapy and underwater exercise improved pain, symptoms, and quality of life in patients.
The main symptom of FMS is widespread musculoskeletal pain, lasting longer than 3 months, which is associated with chronic fatigue, cognitive dysfunction, sleep disorder, morning stiffness, anxiety, and depression.
Settings and Procedures :
Results :
All patients reported a decrease in pain of (31-77%) after 12 weeks of thermal therapy, and the values remained similar at the 6-month follow-up visit (28-68%).
All of the patients successfully completed the 12-week thermal therapy program comprising of sauna therapy and underwater exercises (that is, 100% patient compliance)
Also, 21 of the 32 patients who had quit their job or taken a leave of absence have since returned to work and showed an improved physical condition following the thermal therapy.
Conclusion :
This method is particularly interesting in that it is quite easy, effective and convenient to follow. Someone could do 3 days/week in the sauna and take hot baths at home 2 days/week (minus exercises). This study also followed participants 6 months after the initial treatment and found that the positive effects measured 6 month later were almost the same as the ones right after the study.
Although these results are still preliminary, they are quite promising and should definitely be considered. If you’re suffering from the symptoms above and you wish to start using an infrared sauna as a mean to ease your pain then we would suggest following the methods and parameters used in the studies. General rule of thumb would be :
Following those guidelines would probably the safest and most effective way to go in our opinion.
If you have any questions, feel free to reach out to us at https://northernsaunas.com/pages/contact
There are considerable things that saunas are “doing” for the body. A wide array of health benefits can be reaped from regular sauna use and quite a decent amount of scientific studies to back up those claims. Let me list a few :
Hyperthermic Conditioning is the process through which you accustom your body to withstand substantial amount of heat in order to increase it’s endurance. By increasing their body’s endurance to high heats, athletes and folks have been able to dramatically improve their performances during endurance training.
Regular exposure to high temperatures causes your thermoregulatory system to adapt to those harsh conditions, making it easier for your body to cope with negative effects of overheating. Hyperthermic Conditioning through sauna use has also been shown to have positive effects such as:
One study demonstrated that a 30-minute sauna session two times a week for three weeks POST-workout increased the time that it took for study participants to run until exhaustion by 32% compared to baseline. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners.
There’s also a great article on Tim Ferriss Blog that goes in depth on that. Feel free to give it a look : Are Saunas the Next Big Performance-Enhancing “Drug”
Heat stress as been shown to increase Brain Derived Neurotropic Factor (BDNF) which is responsible for the generation of new cells in the body. Sauna use can be a great tool to increase the amount of BDNF in your system especially used in conjunction with physical training. Higher amount of BDNF can be correlated with :
Feel free to check out this study on the subject : Running enhances neurogenesis, learning, and long-term potentiation in mice
In a Finnish Study conducted over a 20 years period on more than 3400 men from Eastern Finland aged between 42–60 years old, regular sauna use (between 4–7 days/week) has demonstrated it had a reductive and protective effects against :
Here’s the in-depth/detailed study : Sauna Bathing and Mortality
A study conducted on Utah Police Officers suffering from toxicity related chronic-illnesses due to extended exposure to chemical compounds such as metamphetamine has shown promising results when using an Infrared Sauna-Based Therapy.
Goal of the study was to decrease symptoms such as :
After the study, neurotoxicity scores and chronic symptoms were reduced as much as 50–70% from their original baseline.
All in all, these sauna benefits are pretty significant and can undoubtedly be a game changer on your overall health and well-being.
I’d also point out how amazingly fun they are. I personally love to go for a sweat as a social activity with friends, family or girlfriend. I’m a big fan of traditional dry saunas were you splash water on the rocks you’re able to smell the scent of wood. There’s something meditative in that, love it !
For more tips, tricks, scientific studies, articles and goodies feel free to join our FREE Facebook group below : https://www.facebook.com/groups/saunabenefits/
Sweat Safely !
Gabriel from Northern Saunas
]]>In Europe, saunas or sauna-like steam baths have been used for thousands of years to help bathers relax.
In Northern Scotland, specifically, a sauna structure was found in Orkney Island that dated back over 4,000 years. The earliest written account was recorded in the 1100s.
Travelers would often stop and visit public sweat baths in Northern Europe between global treks and adventures. Likewise, farmers would occasionally visit the steam baths to take a break from hard labor. By the 1700s, Finnish and Swedish bathhouses were the norm all around.
Originally, these steam baths were used for relaxation and cleanliness, like a modern bath or shower. As time went on, however, it became clear that wooden saunas have additional health benefits.
In addition to relaxation and social benefits, European bathhouses became near-religious status for the Finns who occupied them. In some situations, the famous bathhouses were even used for birthing practices.
By the 1800s, visitors in Scandinavia started to report saunas in everyday art and literature. Their traditional, log construction formats were a point of pride for the Finns as a natural part of relaxation.
Since this period, the popularity of saunas has continued to grow and grow over time. In the early twentieth century, the Finns moved from villages to cities and the interest in saunas also spread with the people.
During World War II, additional forms of entertainment were essentially abandoned for the war efforts, which sent people back in the saunas for cheap relaxation. These days, of course, saunas are a global phenomenon.
While steams and saunas are still associated with their Scandinavian origins, the benefits have found their way around the globe.
Essentially, there are three types of saunas : Traditional, Infrared and "hybrid" or "dual" saunas.
Traditional Models
Traditional saunas are the most common ones. They're either heated by electricity, gas, or wood-fire. Electric heaters are probably the most used and also the easiest to set-up and maintain. Most electric versions take 30-60 minutes to heat up to 140-194 degrees F.
The 2nd most popular type of saunas are Infrared saunas. Increasingly popular among people living in cities, these saunas are using infrared light to produce radiant heat, which is absorbed by the skin.
Infrared Models
Infrared saunas are not actually heating up the air but instead penetrates the skin to increase the body's temperature directly. Although they might not offer the same respiratory benefits as a traditional sauna, it offers a wide array of other benefits.
One thing that makes infrared saunas appealing to some people is the fact that the heat produced is "softer" and easier to withstand then the one produced by traditional models.
If you're the type of person who does not tolerate substantial thermal stress but need the health benefits provided by weekly sauna use, then you might wanna opt for an infrared models.
Dual Models
The 3rd type of sauna is what we call "hybrid" or "dual" models. These models are a combination of electric and infrared heat. They can be used simultaneously or independently depending on the user's mood or goals.
You might want to go soft for a session and then turn up the heat to the maximum on another day. There are also a few unique health benefits provided by each type of heat so using both of them at the same time gives you the full package and might turn you into a superhuman !
If you're the type of person who feels ravished by the scent of burning wood, the sound of water splashing on rocks letting out essential oil fragrances tickling your nostrils as sweat drips off from your face to the floor, then traditional saunas are made for you.
From all the sauna types, to me, traditional ones are the bests. I personally adore the "nearly overwhelming" heat produced by those models as it makes me feel like i'm relaxing yet working out simultaneously. Makes me feel like a Finnish viking trying to keep himself composed while fighting for his life in the belly of a beast.
I love how the heat of traditional saunas put you to the test, how they invite you to relax, meditate and stay calm in the midst of thermal pressure and stress. I find traditional saunas offer a truly unique and empowering experience unmatched by other models.
More Scientific Studies Were Made With Traditional Saunas
One reason why Traditional Saunas are preferred by some people is that most scientific studies conducted on the effects of saunas were done using traditional models. There is a significant amount of data to back up health benefit claims for traditional saunas but fewer with infrared models. (Although the ones conducted with Infrared Models tends to go in the same direction.)
If you are to get yourself a sauna, it's always wise to direct your buying decision with empirical evidence and real scientific studies. You want to make sure that the money you invest will get you the TRUE health benefits you deserve.
Generally speaking, traditional models are generating a superior amount of heat compared to infrared models. This means that they tend to trigger more internal processes responsible for a wide array of health benefits (cardiovascular health, hyperthermic conditioning, reduction in all-cause mortality and more...) Learn more here
The Top Choice When it Comes to Outdoor Use.
If you're looking to get yourself an outdoor sauna, unless you're living in areas where temperature nearly never drops below 5 Celsius, then you should opt for a traditional model over an infrared one.
As stated previously, traditional models are far superior for outdoor use mainly because of the amount of heat they can generate compared to infrared ones. Whether you're getting an electric or wood-fire heater, the amount of warmth produced will be sufficient to keep the inside of the room hot as hell. Our barrel and cabin models will easily make you sweat for days even when it's blizzard cold outside.
Further Down Your Backyard
If you plan on installing your sauna a little further down your property, near the lake on a hill where electricity is not readily available, then a traditional sauna will be your best bet. In fact, your wisest choice will be a traditional sauna equipped with a wood-fire heater.
Think About Your Needs 1st
Again, whether you prefer "dragon fire" heat or mild yet penetrating warmth, both traditional and infrared saunas will make you reap tremendous health benefits in the long run.
The choice is all yours ! You might wanna ask yourself what kind of experience you are seeking with your new sauna or what health benefits you really need... and then go from there...
Here's a few question to ponder when shopping for a traditional sauna :
Visual Aspect Of Your Sauna
In terms of appearance, the traditional saunas will possess more of an authentic, rugged, old-school, robust kind of style while the infrared models will have a modern, sleek, classy, high-end and sophisticated look.
The visual aspect of your sauna will depend on various factors such as whether you want to use it inside (living room, bathroom, home gym, garage) or outside (driveway, backyard, near the pool, near the lake, in the forest, on the side of the house). The wood, the type of door, lighting, whether you install windows, a chimney or not will all have an impact on the final look of your unit.
50 Shades Of Saunas
Saunas are also coming in all kinds of sizes, shapes and forms. Some of our models are made to be installed in various areas of the inside or outside of the house.
We have models suited for corners of a room, others are perfect against a wall such as the rectangular types, we have outdoor models shaped as barrels, others as cabins and even cottages. All outdoor models are great below trees or in the open air.
Practicality Meet Aesthetics
The shape of your sauna should also be chosen according to how you plan on using it and to how your house if configured.
Let me give you a few examples for practicality :
A few ones for aesthetics :
Traditional Saunas Maintenance Tips
In terms of maintenance,
Wood burners take more time to heat up where an electric version will heat within a few minutes depending on the style or brand.
Electric saunas also require bulb replacements throughout the year. All in all, some owners prefer the old school, rustic feel of a wood-fire saunas, while other individuals prefer a modern approach.
There’s also a difference in the type of steam, so there’s room for preference, much like propane or charcoal grills.
Many people believe that a wood burning saunas creates a type of warmth money for electric bills and perhaps even an electrician, where a wood burner only costs the price of wood. But, this may depend on where the owner lives.
Wood burning sticklers want to keep their traditions of warmth. For those who prefer a traditional sense from their sauna, it's important to find the system that most matches familiarity.
After all, saunas are a lifelong commitment to health, so it's best to find the perfect match for now and the future.
Infrared saunas get their name from infrared heaters. These saunas emit infrared light, also known as radiant heat, which is then absorbed by the skin.
As mentioned in previous sections, the radiant waves do not need to get as hot for the same types of benefits as a traditional sauna.
Generally speaking, saunas heat the body through conduction and convection by heating the air around the body. However, infrared saunas are heating the body by penetrating through the layers of the skin to heat the inside directly.
Infrared therapy isn’t even considered “sauna” by purists in the Finnish communities. Regardless, therapy from infrared saunas work within the same spectrum as infrared electromagnetic fields around the body.
Health benefits induced by weekly sauna use include appetite loss or suppression, cardiovascular system improvements and even reduction of cancer tumor according to certain specialists (Photothermal Therapy).
Since infrared saunas are using light to create heat, they’re sometimes called far-infrared saunas, where “far” implies the infrared waves falling off the light spectrum.
Like traditional saunas, infrared also mimics the effects of moderate exercise such as vigorous sweating and increased heart rate.
According to the Mayo Clinic, “Several studies have looked at using infrared saunas in the treatment of chronic health problems amongst other things. Experiments on high blood pressure, congestive heart failure, dementia and Alzheimer's disease, headache, type 2 diabetes and rheumatoid arthritis have been conducted and even though some evidence of benefits have been discovered, larger and more-rigorous studies are needed to confirm these results.
One of the perks of infrared saunas is it's "mild" heat, making it perfect for those who often find traditional saunas overwhelming. You can basically reap the exact same benefits from infrared saunas then from traditional one without feeling like you're in the middle of a volcano. We recommend home infrared saunas to all of our customer who prefer "mild" heat.
Many infrared manufacturers claim that 20 percent of the heat goes to heat the air around an individual, while 80 percent directly heats the body.
As traditional saunas, infrared models offer benefits such as :
Infrared Saunas And Chronic Fatigue Syndrome
One 10-person study concluded that people with chronic fatigue syndrome (CFS) benefited from infrared saunas as an overall treatment.
According to the US National Library of Medicine, the effects of Waon Therapy (thermal therapy from infrared sauna use), saw improvements in all subjects.
Specifically, the study consisted of CFS patients in a 140 degree F sauna for 15 minutes and then another 30 minutes of rest on a bed. After weekday treatments for one month, pain levels and perceived fatigue were dramatically reduced.
Reports indicates, “Perceived fatigue significantly decreased after therapy, although no significant reductions were observed during therapy." These results are promising indeed.
In addition, negative moods, including anxiety, depression, fatigue and performance anxiety were reported to also be significantly reduced after therapy.
The only metric who saw no real changes was level of pain experienced by subjects. No patients reported any adverse effects during the therapy.
For individuals looking to purchase in-home or backyard infrared saunas, there are options for 1,2,3,4, or 5 individuals at once.
Different models calls for different electrical requirements. Bigger saunas might require the help of a qualified electrician and minor modifications to the power outlet to make it function while other models can be plugged in directly the standard 120v/15 amp wall outlet without additional fuss.
Rule of thumb is the following : the bigger the sauna, the more energy the emitters need to function therefore electrical requirements varies.
Complete with glass doors, smartphone control, bluetooth, recliner, low EMF levels, furniture grade cabinetry, and easy installation, these models are ideal for families looking to detox regularly.
Additional benefits may include the following add-ons:
Full Spectrum Heater
Add an additional 300 watt full spectrum heater to your Clearlight Sanctuary™. This heater, measuring 24”x 7”, is mounted on the interior of the door. The heater includes a wood frame with a textured mesh heater guard and plugs conveniently into a receptacle already built into your sauna.
Ergonomic Backrest
All Clearlight® models can accommodate a cedar or basswood portable backrest for added comfort and support during your sauna session. Designed by Dr. Raleigh Duncan, a Chiropractic Physician and Clearlight Sauna's Founder, this is another added level of comfort to an already amazing experience.
Vibration Resonance Therapy (VRT)
All Clearlight Sauna® models can add Vibrational Resonance Therapy (VRT). VRT combines the benefits of sound and vibration relaxing your body and mind. The VRT modules attach to the bottom of the sauna bench.
Bench Pad
For added protection a quilted cotton, latex-free, hygienic and washable bench pad measuring 22” x 17” is available. The Bench Pad provides protection to the sauna bench so you don’t have to worry about smells and bacteria in your sauna.
Bench Cushion
Add an extra layer of comfort to your sauna session with our custom made Bench Cushions. This 2” thick, waterproof and mold resistant cushion is custom made to fit the bench of your sauna.
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Sweat Safely !
Gabriel from Northern Saunas
]]>Since you now know that having a sauna at home will help bring you massive health benefits, it’s time to discuss the right wood to choose for your unit. Choosing the right type of wood for your sauna is absolutely a vital step if you want your investment to last for a long time.
As a future home sauna user, the type of wood you choose for your sauna will determine the durability, the style, the texture, the longevity and even the atmosphere of each session. If you want your sauna to last you a lifetime, make sure to keep on reading as we will discuss some of the best sauna wood types available this year.
Thermowood For Optimal Durability
Thermowood is not a species of wood per say but is defined as a process in which a certain type of wood is exposed to high temperature (between 180C - 230C) in a low oxygen environment for over 30 minutes - 1 hour using water and steam ONLY.
Thermowood is a process originating from Finland in the 1990s and has been practiced using mostly Spruce (Picea Abies) and Pine as these species are some of the most common in the Scandinavian region in Europe.
Heating wood in this temperature range results in chemical modifications to the structure of the cell walls of the material: degradation of hemicelluloses which have hydrophilic properties and crosslinking of lignins signifying the formation of chemical bonds between molecules. The crystal structure of cellulose could also be changed. These modifications of the chemical components of wood affect its physical and mechanical properties.
How The Thermal Process Enhanced Wood Properties
Following the results of the work carried out within the framework of various research projects carried out at the VTT laboratories in Finland, the FCBA in France and FPlnnovations in Quebec, Canada among others, the main advantages of thermally modified wood compared to unmodified wood can be summarized as follows:
Finally, in general, it is known that the variation in the properties of thermally modified wood is proportional to the treatment temperature. For example, the higher the temperature reached during processing, the more the resistance to fungal degradation and the dimensional stability of the product are improved.
Better resistance to fungal degradation and improved dimensional stability are properties that allow thermally modified wood to be used in exterior applications such as siding, saunas, patios or door and window joinery.
If you’re interested in exploring the Thermowood option for your sauna, we currently offer 2 outdoor barrel sauna options using Thermo-Spruce. As you will see, not only the wood properties are enhanced, but the color & the smell is also boosted. I would even argue to say that I favor Thermo-Spruce over cedar for outdoor saunas.
Basswood Against Allergies
For individuals with sensitive skins, basswood will be a premium choice. It's light brown color coupled with it's hypoallergenic qualities and soft texture Basswood is a tremendously durable and affordable wood option.
Basswood will not emit any fragrance or toxins and rarely contains knots which makes it very soft to touch. Classified as a hardwood it is unlikely to bend or warp over time and will be great both for residential and commercial uses.
One of the upsides for choosing Basswood over other woods would be it's affordability. Some of our best infrared saunas are made out of basswood. I personally recommend all models made by Clearlight Infrared.
Cedar Is Almost Always A Great Choice
Used both for traditional and infrared saunas, cedar is a superb choice because of its natural resistance to moisture & temperature changes. Cedar wood saunas do not expand or contract as much as other woods when temperature fluctuates which makes it great both for indoor and outdoor applications. Furthermore the natural essential oil present in this wood smells amazing and has antibacterial properties.
Cedar just as Thermowood is especially prized for outdoor models such as outdoor barrel saunas and cabin saunas. It's robustness and ability to withstand harsh weathers years after years with little degradation makes it hands down a top 3 pick when it comes to sauna construction.
Although pretty rare, some people have a natural sensitivity to cedar wood which gives them a runny nose, itching and flu like symptoms. If that is your case we would recommend other alternatives such as spruce, pine, basswood, aspen, hemlock or eucalyptus.
Eucalyptus A More Scarce But Interesting Option :
However quite rare, another strong & durable wood option is eucalyptus. Historically, eucalyptus has been used in cabinetry .
This premium wood is similar to teak in many regards yet slightly cheaper.
If you’ve ever climbed inside a hot vehicle and been slightly burned by leather seats, you’ve noticed the importance of material for comfort.
Similarly, saunas need a wood that remains comfortable to touch even at high heats.
Hard woods, like oak or teak, will often overheat when exposed to high temperatures for two long hence why we do not recommend them.
Considering this, make sure to select a wood that will not conduct heat as much. The ambient air must be scorching hot but your butt shall remain intact. Let's remember we're not cooking steaks here !
Softwoods, like eucalyptus, cedar, and basswood are all great in that regard. This why they are perfect for sauna use.
There are several types of soft wood, so it’s important to choose one that works for your sauna and your budget. Likewise, woods with excess sap in them should also be avoided. These woods can create dangerous fumes and even liquids capable of igniting when used in a hot sauna.
Heat & Sturdiness
In terms of practical woods to use, heat absorption is key. The wood for your sauna should be able to absorb the heat from the sauna without overheating. It’s important to find a soft wood that can soak up steam and deal with heat absorption without any type of long-term damage.
Eucalyptus, basswood, cedar and even thermo-spruce are some of the best types of soft wood for long-lasting saunas. There’s nothing worse than a beautiful sauna that isn’t heat resistant and won’t stand the test of time. Buying a sauna that will warp or rot will certainly be a major disappointment for those invested in long-term health benefits.
In addition to absorption, it’s also important that the sauna is affordable. Some types of wood are far more expensive than others.
As such, many people feel like saunas are a luxury item, but this often depends on the type of wood used. Saunas can be affordable for those who use the right type of material.
Another crucial issue to consider is the sturdiness of the wood. Since you can’t afford to take a chance on a flimsy sauna, it’s important to find a sturdy soft wood. This also means finding a well-built frame so the sauna can be used day after day without worry.
Indoor Vs. Outdoor Saunas
For the most part, the health benefits of an indoor sauna versus an outdoor sauna is essentially the same. Instead, the choice of indoor versus outdoor depends more on the owner, their preferences, available space, time, and budget commitments. Within this decision, of course, there are pros and cons for each option.
Outdoor saunas require a suitable electrical connection, unless they’re built for wood burning only. Since heaters require an outlet, this option isn’t for everyone.
But, with an outdoor sauna, there’s more room for creativity when it comes to design and quirks.
These saunas are perfect for individuals who want to enjoy their detox experience outside of the home.
With indoor saunas, however, the options are much easier to install as they simply need to be connected to the home’s existing electrical system.
Likewise, the home works as somewhat of a barrier for the sauna, protecting it from the weather. With interior saunas, it’s important to research dimensions with the manufacturer.
Many individuals will choose to have an infrared sauna installed in an unused space or even in a large bathroom. Whether you choose indoor or outdoor, however, it’s important to conduct research on the specific sauna to be installed.
Choosing the Right Size of Sauna
When it comes to size, you want to make sure you have enough space to move or lay down comfortably. Being in the sauna should be relaxing, you should feel at ease & safe, not claustrophobic. Of course, everyone has a limited amount of space available within the house or in the backyard so sometimes a little sacrifice in comfort is needed to be able to enjoy a good sauna daily.
After all a small sauna is better than no sauna at all !
Some saunas have a rustic, authentic, traditional nordic look, while others have a more modern, contemporary, minimalist style. These different looks are undeniably a result of the wood used for the construction. If you're not sure where to start your thinking process, you might want to consider a few of the questions below :
In terms of aesthetics, some good guidelines would be to find a type of wood and style that already matches your current home decor or backyard set up. If you are building something completely, you might want to think about durability or what kind of sauna experience you're trying to create, how you want to feel in the sauna.
Think of your home and how you want your future sauna to add value to it. Then, look for a model that are aligned with your goals.
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Keep it sweaty !
Gabriel from Northern Saunas
]]>A frequent guest on Joe Rogan and Tim Ferriss podcasts, Dr. Rhonda Patrick's degrees including a Ph.D. in biomedical science from the University of Tennessee Health Science Center and St. Jude Children's Research Hospital in Memphis, Tennessee, along with a biochemistry/chemistry degree from the University of California. Known for her research in anti-aging, cancer and nutrition, Patrick believes in the benefits of longterm sauna use.
Patrick started using the sauna in grad school, where she noticed a decrease in her anxiety, along with uplift in mood. In addition to these initial observations, she started to conduct studies in endurance athletes, where she found out saunas visits 2-3 times per week helped runners and cyclers with recovery time.
Sauna Benefits & Athletic Recovery
Specifically, using the sauna helped individuals with additional blood flow to the heart (meaning less work per beat) while allowing fatty acids and glucose to move to the muscles. In addition, these studies revealed that sweat could occur at lower body temperatures, which means the body could actually cool down faster.
Cardiovascular Diseases Decreasing
Individuals who use the sauna 3-4 times per week have noticed 24-50 percent lower risk of cardiovascular disease and 60 percent less likely to experience Alzheimer’s Disease. Patrick has since been using the saunas 3 times per week for 20-30 minute intervals at 175 to 190 degrees F (infrared saunas require more time).
Patrick also noticed that cold showers after a visit to the sauna helped her mood, but there’s no direct science behind this hypothesis. However, additional benefits like sauna mimick exercise and creating endocrine changes like these increase of growth hormone and increase heat shock proteins (HSPs).
Here's a great videos where she is going in depth on the scientific studies conducted on sauna use and it's effects on longevity :
In the next video, Dr Patrick touches on Hyperthermic Conditioning for Hypertrophy, Endurance, and Neurogenesis and how regular sauna use can have a great impact on those processes :
For more awesome content from Dr Rhonda Patrick please visit : www.foundmyfitness.com
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Sweat Safely !
Gabriel from Northern Saunas
]]>Avid sauna users often associate stress reduction as the main reason they visit the sauna several times each week.
When an individual steps into a warm, quiet place, stress levels naturally decrease. The calming effects of a sauna make it the perfect environment to clear the mind and simply relax.
In today’s busy world, it’s safe to say that nearly everyone could use some extra quiet time and a little stress reduction from day to day. Having a sauna in the home is one of the most efficient ways to make reduced stress a daily habit.
In addition to the stress free environment of a sauna, various other benefits within the warm environment encourage additional stress reduction. For examples, muscles relax, blood flow increases, and endorphins are released in the body. These "feel good" chemicals replicate the benefits of essential oils such as eucalyptus.
As such, some saunas encourage the use of said oils for additional benefits within the sauna. Essentially, the scent creates an additional aromatherapy effect to reduce stress.
The body starts to naturally reduce stress, decrease signs of depression, lower chances for mental disorders and even improves cardiorespiratory fitness levels, similar to the therapeutic effects of a trip to the gym.
Since their origin, saunas have been cited as a great form of stress reduction, which means improved heart health. Medical studies report that stress in our daily lives causes an array of harmful, negative affects on our daily lives. Heated bathing reduces stress and therefore improves cardiovascular performance.
Plus, having a warm, quiet place to sit without any distractions allows for individuals to temporarily say goodbye to the rest of the world. Modern sauna users are able to listen to music or simply relax in a room blocked off from exterior troubles of the daily grind.
Inside the sauna, the heat improves circulation, stimulates the release of endorphins, and relaxes the body’s muscles. This relaxation (along with the release of these “feel good” chemicals) provides the “sauna after glow” for users who frequent visits to the warm room.
According to a study by Finnleo, “Using a sauna 2-3 times per week at 174 degrees F reduces risk of Fatal Cardiovascular Disease by 27 percent and 4-7 times per week reduces risk by 50 percent.” In addition, saunas lower the risk of hypertension (high blood pressure).”
Likewise, long-term use and aerobic exercises result in improved arterial compliance, which means healthier arteries. Healthier arteries mean individuals can handle future stress better than before.
Finally, sauna use increases the heart rate like aerobic exercise, where studies have found rates to range between 120-150 beats per minute in the heat.
In addition to improved cardiovascular performance, saunas also help with recovery after intense exertion. As mentioned, saunas help the body release additional endorphins, which also help recovery time after a workout.
Since endorphins have a mild tranquilizing effect, they’re able to help with muscle soreness after physical labor.
Similarly, saunas also increase the internal temperature of the body, which means blood vessels dilate and blood circulation increases with the temperature.
Increased blood circulation helps the body speed up the natural healing process, be it muscle pains, minor bruises, or even scrapes and cuts.
After a workout, the heat and steam of a sauna helps reduce tension, toxins, and lactic acid in the body.
Regular sauna use helps benefit strength training because the quicker the body can heal, the quicker it can be stressed and build muscle again.
Specifically, growth hormones are increased to help build muscle. According to studies from the University of Iowa, growth hormone increases 200-300 percent after a single sauna use, which helps reduce muscle atrophy.
In fact, three weeks after post-exercise sauna, run time to exhaustion increased 32 percent in male runners. “We found that whole-body heat stress triggers some of the physiologic responses observed with exercise,” the researchers concluded. “Future studies are necessary to investigate whether carefully prescribed heat stress constitutes a method to augment or supplement exercise.”
These days, very few people sweat on a regular basis. But, deep sweating has an array of health benefits.
A long, deep sweat can actually occur from regular sauna visits before, after, or in addition to workouts.
Due to the heat (ideally 175 F or above), the core body temperature begins to rise and sweat occurs.
The blood vessels dialate, which causes increased blood flow. As the heat moves to the skin, the nervous system sends signals to the sweat glands. At this point, the sweat glands ignite across the surface of the body.
As the sweat glands are stimulated, the body can start to flush unnecessary toxins out of the body.
Toxins, such as excess levels of lead, copper, zinc, nickel and mercury, can drastically harm the body. Therefore, saunas can help the body eradicate toxins that are absorbed during daily interactions with the body and the direct environment.
There is no shortage of doctor’s advice on removing toxins from the body, so it's best to make a detox part of your monthly routine.
According to the Institute for Natural Medicine, most people don’t realize how toxins can destroy the physiology of the body.
In fact, issues with toxins used to be called “Mad Hatter Disease.” Toxins poison enzymes, displace structural minerals, damage the organs, harm DNA and cause degeneration, modify gene expression, injure membranes, interfere with hormones, and impair the body’s ability to detoxify easily in the future.
According to Dr. Jari Laukkanen, sauna use reduces incidents of Alzheimer’s by a record 65 percent. Across the doctor’s 20-year study, over 2,300 participants were tested at the University of Eastern Finland.
Generally speaking, the study determined that regular sauna use (defined as 4-7 times per week at 176 degrees F for at least 19 minutes) lowered the risk of Alzheimer’s and Dementia, where the controlled group only used the sauna 0-1 times per week.
Before this test, there were no previous studies linked with repeated heat exposure in regards to memory diseases. The scientists wanted to investigate how sauna frequency may reduce memory issues.
The population-based study assessed at baseline in the Kuopio Ischaemic Heart Disease prospective of healthy men between 42-60 years of age. The baseline examinations were conducted between 1984 and 1989.
According to official reports: “In analysis adjusted for age, alcohol consumption, body mass index, systolic blood pressure, smoking status, Type 2 diabetes, previous myocardial infarction, resting heart rate and serum low-density lipoprotein cholesterol, compared with men with only 1 sauna bathing session per week, the HR for dementia was 0.78 (95% CI: 0.57-1.06) for 2-3 sauna bathing sessions per week and 0.34 (95% CI: 0.16-0.71) for 4-7 sauna bathing sessions per week. The corresponding HRs for Alzheimer's disease were 0.80 (95% CI: 0.53-1.20) and 0.35 (95% CI: 0.14-0.90).”
In conclusion, this report indicated that the male population, using moderate to high frequency sauna bathing lowered their risk of Alzheimer’s or Dementia.
Currently, additional studies are also checking the mechanisms of sauna and memory disease.
Along with stress release and the additional release of endorphins, regular sauna use also improves deeper sleep.
Body temperatures, which are often elevated late in the evening, fall when it’s time for bed. As such, the decrease in endorphins help facilitate sleep. Various sauna bathers have commented on their deep sleep experiences thanks to the calming heat of regular sauna use each week.
While all saunas help with sleep, infrared saunas may actually help with sleep better than traditional saunas. Traditional saunas warm the air around you, while infrared saunas use light to heat the body through radiation.
Infrared saunas produce the same physical effects – increased body heat, improved heart rate and sweating – improve the body without having to warm the air up to an uncomfortable 185+ degrees.
Since sleep is actually somewhat of a complex process, it’s important to understand that saunas help in a variety of natural ways.
Saunas help with body temperature by helping it remain steady through the day (in regards to one’s daily sleep-wake cycle).
Basically, maintaining a cool body temperature is important for helping individuals fall asleep.
In addition, saunas also help with calmness and relaxation, similar to the practice of yoga, deep breathing, or other relaxation techniques near bedtime.
The benefits of a sauna are not directly related to time of day, but new studies are being performed each and every year.
German medical research has proven that saunas help reduce illnesses such as the common cold or influenza.
Since the body is exposed to heat and steam, it starts to produce more white cells than normal.
White cells help the body fight illnesses and allergies that interfere with the immune system. Saunas also help to reduce the symptoms of sinus congestion that can occur throughout the year.
Steam, in particular, helps the body fight off illnesses. The vapor of steam helps clear up unwanted congestion in the body.
With more white blood cells and the reduction of congestion, illnesses exit the body sooner or can be avoided all-together.
White blood cells begin in the bone marrow in a process known as hematopoiesis. All blood cells - which includes white, red, and platelets-descend from stem cells and can evolve in different stages.
Individuals with low white blood cell counts may experience fever, cough, urination pain, blood in stool, diarrhea, and infection. Additional issues may cause severe infections, bone marrow damage, autoimmune disease like lupus, or sequestration.
White blood cells – monocytes, lymphocytes, neutrophils, basophils, and eosinophils – work in a variety of ways to improve health.
Different types of white blood cells help fight bacteria, kill fungi, improve the immune system, and destroy cancer cells.
Saunas help to create new white blood cells and lower the chance of these issues.
Heat bathing is one of the oldest methods to help cleanse the skin. When the body produces a deep sweat, the skin is clean and dead skins are replaced, which makes sure the body’s largest organ – skin – work in top notch conditions.
Sweating helps rinse bacteria out of the epidermal layer and sweat ducts across the body. Cleaning the pores helps to improve the capillary circulation while giving the skin a softer looking quality.
Basically, one’s pores open up as sweat releases the buildup from within. Essentially, sweat purges the body of toxins that clog pores, in addition to skin problems like pimples or blemishes.
But, these benefits are meant for mild or moderate sweating. Excessive sweating, known as hyperhidrosis, can actually cause skin infections such as eczema, rashes, warts, and various other issues for those who suffer.
In order to avoid problems from too much sweat, make sure to regularly clean your face after sauna visits and after gym visits.
Most people think of sweating as helping with weight control, but it also helps keep the skin look young and feel firm.
"As we age, we want certain layers of our skin to stay thin, and we want other layers of our skin to stay thick," explains Dermatologist Whitney Bowe. "The natural aging process of skin entails a gradual thickening of the outermost layer of our skin, the stratum corneum."
In addition, sweat contains alternatives to antibiotics like antimicrobial peptides. Bowe concluded, "The specific antimicrobial peptide in sweat, dermcidin, is pumped onto the skin via the sweat glands and coats the skin, thereby providing protection against infection from other microbes and harmful germs."
Some companies promote sauna use as the end-all weight control secret weapon. While this claim may be a stretch, saunas certainly do help individuals burn excess calories, drop water weight, and stay trim.
However, some individuals will experience more of a calorie burn than others, especially if the person is particularly out of shape and inactive.
Over the long term schedule, however, saunas are simply another tool in the toolkit to stay in shape and burn excess calories. Simply put, the sweating process requires energy and energy comes from burned calories.
According the U.S. Army, "A moderately conditioned person can easily sweat off 500 grams in a sauna in a single session, consuming nearly 300 calories in the process.”
The body consumes calories and the activity of heat exhaustion helps produce additional oxygen as the body converts calories into energy. When the sauna is visited after a workout, the body is already in an extended state of calorie burn, which is perfect for weight loss.
Another source calculates calories burned in a sauna as calories burned per 30 minutes of sitting (specific to bodyweight) times 1.5-2x equals burned calories.
Specifically, a 185-pound man burns 42 calories by sitting, so that same person should burn 63-84 calories in one sauna visit.
But, this same number could change if that same person just did an intense HIIT workout, a cycling session, or a weightlifting visit. Overall, the point is to add sauna use to consistent, moderate healthy habits for weight loss and more.