Benefits of sauna are plentiful. Issue is one must know how to sauna in order to obtain these incredible benefits. All Scandinavian countries, Russia, Japan, and Korea utilize sauna. The way they use them varies quite a bit; however, the end result is the same: sweating. To the right, you see my in-laws 70 year old sauna located in rural Russia. It is built out of logs and moss for insulation. We use this sauna hard – in summer and winter. There is a freezing cold canal right by it which is perfect for contrast plunges! Learn the Benefits of Sauna and How to Sauna with this recorded webinar: (click video below to have it play) The benefits of sauna are immense: This means that everyone should just jump right in and enjoy the benefits of sauna, right? Let me give you an example. Back in college, I was on the University of Washington Crew and sometimes after practice, we’d hit the sauna. The sauna was especially enjoyable after those frigid winter practices.
We’d pack into the traditional wet sauna (hot rocks with water poured over them) with our gallon of spring water and savor the warmth. Within five minutes, I was already needing to get out of there. Of course, I’d try to tough it out as I couldn’t have my teammates poking fun at me for being such a wimp in the sauna. I would get out, do a cold shower contrast and then get back in. That helped some but the benefit was short-lived. I made it about 10 minutes and that was it. Why did I have these negative reactions to sauna when my teammates didn’t? Before I get into discussing the details of each one of these negative reactions, I want to inform you of this key point when using a sauna: At the first sign of feeling ‘off’, you’re done. Get out of the sauna. Don’t return until the next day. In other words, DON’T PUSH IT There is not much worse than getting into a sauna and pushing yourself to stay in there longer. The only thing you are accomplishing is making yourself weaker, sicker, and uncomfortable.
At the first sign of feeling ‘off’ in the sauna, what do you do? Standard Disclosure: As always, discuss with your doctor if a sauna is right for you. There are many conditions that may worsen from sauna or are just plain contraindicated. This is not a complete list. If your doctor approves yes. Since I am a doctor, I let my sons use sauna. You can see them below – on left and right – wearing their sauna hats. Their cousin, Egor, is in the middle. What should one do in order to obtain the benefits of sauna? After receiving approval from your doctor, the best method I’ve discovered over the years is quite comprehensive – and effective. The easiest way to understand this, and apply it, is likely by putting it into steps. STEP 1: DAYS PRIOR TO SAUNA STEP 2: DAY OF SAUNA STEP 3: THIRTY to SIXTY MINUTES BEFORE SAUNA STEP 4: JUST BEFORE SAUNA STEP 5: WHILE IN SAUNA STEP 6: CONTRAST HOT to COLD How often should you sauna?
Ideally, I want to sauna once a week. Do I do it? I would do it more if my sauna wasn’t in my garage ;). I am currently building a wet/dry sauna in our bathroom directly across from our shower. This will enable me and my family to use sauna way more often – and obtain the benefits of contrast hot/cold. There are times when one has to sauna more – and times when one has to sauna less. The key is to sauna when you feel somewhat strong. If you need to sauna and you are not feeling strong, do a low heat and short duration sauna. PHOTO: Here is a distant shot of our sauna located at the back of the garden. Here is the canal bordering the sauna: What type of sauna to use? One that makes you sweat is a general rule of thumb – with some key points. The sauna can be wet or dry, infrared, wood burning, hot rocks or electric. The most critical points to consider are: I’ve used many different types of sauna. The saunas I currently use are:
I have gone from being absolutely intolerant of sauna to being able to enjoy sauna for over 5 hours. The system above is how I do it – every time. I am supporting my energy, hydration, detoxification, brain and cell membranes. The key is to support all systems – and to go incrementally. The supplements I’ve formulated – and what I and my family use for an optimal sauna experience: If fatigued and needing energy prior to using a sauna: If you don’t have access to a sauna or lack the funds, there are other things you can do to encourage sweating: What’s your sauna story? How has sauna been in your life and with your health? What do you find works best? Share below in the comments. Support Group Q & A Note: This page contains side effects data for the generic drug ascorbic acid. It is possible that some of the dosage forms included below may not apply to the brand name Vitamin C.Applies to ascorbic acid: oral capsule, oral capsule extended release, oral capsule liquid filled, oral granule, oral liquid, oral lozenge/troche, oral powder, oral powder for solution, oral powder for suspension, oral solution, oral syrup, oral tablet, oral tablet chewable, oral tablet extended release
As well as its needed effects, ascorbic acid (the active ingredient contained in Vitamin C) may cause unwanted side effects that require medical attention. If any of the following side effects occur while taking ascorbic acid, check with your doctor or nurse as soon as possible: Some ascorbic acid side effects may not need any medical attention. As your body gets used to the medicine these side effects may disappear. Your health care professional may be able to help you prevent or reduce these side effects, but do check with them if any of the following side effects continue, or if you are concerned about them: Applies to ascorbic acid: compounding powder, injectable solution, oral capsule, oral gum, oral liquid, oral tablet, oral tablet chewable, oral tablet disintegrating, oral tablet extended releaseRenal side effects have included oxalate and urate kidney stones.Hyperoxaluria appears to be dose-related.Migraine headache has been reported with a daily dose of 6 grams.
The manufacturer reports temporary dizziness and faintness may be associated with too rapid of a rate during intravenous administration.Nervous system side effects have included dizziness, faintness, fatigue, and headache in less than 1% of patients. Migraine headache has also been reported.Conditional scurvy is reported to occur following excessive doses of ascorbic acid (the active ingredient contained in Vitamin C) over a prolonged period of time. The mechanism of action for this condition is thought to be that large doses of ascorbic acid condition the patient over time for rapid clearance of ascorbic acid resulting in scurvy. The plasma levels of ascorbic acid appear to remain within normal limits. The actual existence of conditional scurvy remains controversial.Other side effects have included flank pain in less than 1% of patients. Conditional scurvy has also been reported.Gastrointestinal side effects have included nausea, diarrhea, abdominal cramps, and esophagitis.Nausea, diarrhea, and abdominal cramps appears to be associated with doses exceeding 2 g per day, although there have been some reports with as little as 1 g per day.
Esophagitis appears to be associated with prolonged or increased contact of ascorbic acid tablets with the esophageal mucosa.The majority of hemolysis reports have been associated with patients who have concurrent glucose-6-phosphate dehydrogenase deficiency.Hematologic side effects have included hemolysis.Local side effects have included transient mild soreness at the site of injection.Levine M, Dhariwal KR, Welch RW, Wang Y, Park JB "Determination of optimal vitamin C requirements in humans." Am J Clin Nutr 62(6 Suppl) (1995): s1347-562. Hathcock JN "Vitamins and minerals: Efficacy and safety." Am J Clin Nutr 66 (1997): 427-373. "How much vitamin C do you need?" JAMA 281 (1999): 14604. Abbott Pharmaceutical, Abbott Park, IL. It is possible that some side effects of Vitamin C may not have been reported. These can be reported to the FDA here. Always consult a healthcare professional for medical advice. Disclaimer: Every effort has been made to ensure that the information provided is accurate, up-to-date and complete, but no guarantee is made to that effect.