Improved circulation: The heat from the sauna can increase blood flow and circulation, which can help to reduce inflammation, relieve muscle tension, and promote healing.

Detoxification: Sweating in the sauna can help to remove toxins and impurities from the body through the skin.

Relaxation: Sauna use can help to reduce stress and promote relaxation, which can have a positive impact on both physical and mental health.

Improved cardiovascular health: Sauna use has been shown to improve cardiovascular health by lowering blood pressure, reducing the risk of heart disease, and improving vascular function.

Pain relief: The heat from the sauna can help to relieve muscle and joint pain and may be beneficial for conditions such as arthritis and fibromyalgia.

It’s important to note that while sauna use can offer potential health benefits, individuals with certain health conditions such as heart disease or high blood pressure should consult with their healthcare provider before using a sauna. Additionally, users should always follow the instructions and safety guidelines to prevent injury or overheating.ion text goes here

Health benefits of cold plunge

Increased energy - when you engage in deliberate cold exposure it creates a significant release of epinephrine and norepinephrine in the brain and body. These neurochemicals make us feel focused and alert! The cold causes their levels to stay elevated, increasing your energy and focus for quite some time allowing you to apply it for mental and/or physical activities!

Mood enhancement

Cold exposure releases dopamine which is a powerful molecule that can elevate mood, enhance focus, and attention. Even a short stint of cold exposure can release a prolonged increase of dopamine levels in the body.

Resilience

Consistently embracing the stress of cold exposure allows you to train your mind to cope and maintain better with a clear and calm mind in stressful situations outside of the cold tub.

Metabolism

Cold exposure in the short-term creates an uptick in metabolism since the body has to burn more energy to raise its core body temperature. This increase in energy expenditure is not that high but the conversion of white fat (energy storage) to brown fat (which is considered a thermogenic organ and is highly metabolically active) triggers further and more sustained increases in metabolism and also allows people to feel more comfortable in the cold.

Physical recovery

Cold exposure is a highly effective tool for physical recovery after high intensity exercise or endurance training. In a meta analysis, short term bought of cold exposure increased positive outcomes for muscle power, muscle soreness and perceived recovery. In men, muscle hypertrophy, strength and endurance can be limited if done within 4 hours post workout but in women cold exposure post workout can actually increase these adaptations!

Sleep

The number one comment we get when people start consistently doing cold exposure is that they sleep better! This is because cold exposure activates the body’s sympathetic nervous system and helps increase the production of mood-elevating hormones and neurotransmitters, including beta endorphins and dopamine. This boosts the Central Nervous System’s capacity and functionality (CNS). A better functioning CNS can help a person to sleep better and prevent sleep disorders such as insomnia.

Inflammation and lymphatic movement improvement

Cold exposure helps diminish the inflammatory response to trauma, muscle spasms, tissue damage and enzymatic activity. It also has positive benefits on the body lymphatic system. During cold exposure your body initiates vasoconstriction (contraction of the blood and lymph vessels) in order to maintain thermal balance when the body is loosing heat. This operation helps to flush out the waste and stimulate our immune system!

This is different for everyone but the main thing is that it has to be cold enough for you to think, I want to get out!

The key takeaway should be that the colder the temperature, the shorter amount of time you need to spend in the water. 2-3 minutes at 3 degrees Celsius is plenty of time. For optimal results, 11 minutes per week.

Some studies have shown that 60 minutes in cool temperatures at 15 degrees Celsius up to the neck had a prolonged boost in prolonged increases in dopamine levels.

The more you exposure yourself to the cold the more adapted you will become allowing you to decrease the temperature and stay in for shorter lengths.

For general health, including improved mood, stress management, and the enhancement of the body’s hormetic (mild stress) response, use sauna for a total of 1 hour per week, but not all at once. Split that into 2 - 4 sessions at temperature in the 80-100 ℃; 176-212 ℉).