Why a Sauna and/or cold water?

Cold water immersion is of course optional, but here are some reasons you may want to give it a shot in addition to your sauna session:

-The most cited benefit of a sauna session is STRESS REDUCTION.  You will leave with a HUGE SMILE!

-Saunas improve overall health, wellness, and performance (not to mention weight loss, metabolism, etc.).

Business Insider:  Sauna' and cold water's impact on health, immune system and more 

-Sauans improve heart health:  regular sauna use reduces the risk of "all-cause mortality" and fatal cardiac incidents.

Web MD:  could time in a sauna lower your stroke risk

-Saunas reduce the risk of stroke and hypertension.

Time Magazine:  Saunas and stroke

Time Magazine:  The Strange Connection Between Saunas and Longevity 

-Saunas help release endorphins!

-Observational studies have shown that saunas reduce the risk of Parkinson's, Alzheimer's, and dementia!   

Science direct:  Does sauna bathing protect against dementia

2017 study regarding reduced Alzheimer's incidence in sauna users

-Sauna use reduces incidence of cold and flu.  

-Cold water stimulates the release of dopamine and norepinephrine (the neurotransmitters responsible for happiness and tranquility)!

-A total of 11 minutes of cold water immersion a week creates a significant increase in resting metabolism!  It can be done in a river, lake, tank, cold shower, or even a barrel.  Cell Reports Medicine:  Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men

-Cold water activates the body's brown fat (a good fat) which in turn activates metabolism, manages your body's insulin, speeds up the rate at which you metabolize glucose, and burns white fat (the unhealthy kind)!  Adipose-tissue plasticity in health and disease

-The cold shock response provides a massive endorphin rush as your body reacts and adapts.  Not only do your circulation, heart, lungs, and skin respond positively, but your immune system and metabolism respond positively too!   Science Daily:   Study of 50,000 people finds brown fat may protect against numerous chronic diseases

Medical News Today:  Scientits reveal link between brown fat and health benefits

For Fitness Enthusiasts or Athletes:  The performance benefits of sauna and cold water immersion cannot be overstated.  At the bottom of this page you'll find links to resources on why and how to use the sauna and cold water after training.  For example:  cold water immersion (continuous or intermittent) for a total of 5 to 15 minutes after exercise speeds the recovery of muscles, reduces soreness, reduces inflammation and muscle damage, and reduces your perception of fatigue for up to 96 hours after exertion.   If the goal is hypertrophy training (increasing muscle size) it is recommended to wait 2 to 4 hours after weightlifting is completed for cold water immersion. https://link.springer.com/article/10.1007/s40279-022-01644-9 

-Saunas release endorphins, which minimize pain.

-After a workout, using a sauna enhances muscle recovery and relieves muscle tension in addition to the benefits stated above.

-Two 20-minute sauna sessions in a week can elevate growth hormone levels two-fold over baseline levels...and, raising the temperature of the sauna can cause even bigger jumps!  Read more here: Saunas for performance.

-Dr. Craig Heller of Stanford has conducted incredible research about the effects of using cold to enhance performance.  He has several papers as well as podcast conversations available.     Impact of Cold-Water Immersion Compared with Passive Recovery Following

-Brown fat absorbs glucose and fat from the bloodstream. It is an amazing tool to prevent/help obesity.

-It allows you to feel warm even when everyone else feels cold.

-Cold water is one of the fastest and most noticeable tools in stress reduction.

-Cold water provides relief from several symptoms of depression as well as a general increase in happiness and tranquility.  

-11 minutes a week of cold water exposure has been proven to boost energy levels.  

-The more cold water exposure you have, the faster the brown fat continues to activate and the more calories you will burn.

-Alternating cold and heat reduces the risk of vascular diseases like high blood pressure as well as cardiovascular disease. 

Rutgers:  Scientists discover why brown fat is good for people's health 

"Most people seem to choose unhappiness over uncertainty"

Please follow Dr. Susanna Soeberg 's work for some of the latest in cold water research (her book WINTER SWIMMING is out now!)

Please follow Dr. Andrew Huberman for the latest in all actionable, science based tools for a healthier mind and body.

Cell Reports Medicine:  Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men

Human physiological responses to immersion into water of different temperatures:  https://link.springer.com/article/10.1007/s004210050065?noAccess=true

Science Focus:  "Cold water swimming: Why an icy dip is good for your mental and physical health"

The mechanisms behind the benefits of cold water

Cold water:  discover magazine 

Alzheimer's and sauna use 

Cold water immersion for runners 

https://www.menshealth.com/fitness/a26788252/ice-bath-benefits/

Tim Ferris and Rhonda Patrick:  Saunas and performance 

Dr. Craig Heller:  using temperature for performance

The above information is based on observational studies, randomized controlled trials, and non–randomized controlled trials from MEDLINE and EMBASE.  Summaries are available from Harvard, Mayo Clinic, Stanford, as well as the University of Copenhagen in Denmark.