Heat & Cold Exposure

Question 1

Benefits of Heat Exposure

Answer 1

• A link has been found between regular sauna baths (2–3 times per week) and a significantly lower risk of cardiac arrest and coronary heart disease.
• The more frequent and prolonged the sauna sessions, the greater the health benefit.
• Taking regular sauna baths also reduces the likelihood of catching a cold.
• Sweating flushes the body from toxins and infections by improving lymphatic drainage and blood circulation.
• Both the traditional and infrared sauna kill pathogens due to heat.
• Regular sauna bathing has also been shown to strengthen the immune system.
• Going to sauna over 2 times per week has been shown to reduce the risk of acute and chronic respiratory conditions, at least in middle-aged men. These include infections like pneumonia.

Question 2

Benefits of Cold Exposure

Answer 2

• Cold thermogenesis and the heat generation induced by it may boost metabolism and circulation and activate brown adipose tissue (BAT) found in the back of the neck and the upper back.
• Moderate exposure to cold doesn’t increase the susceptibility to infections but instead increases resilience against them. Just make sure the exposure time to cold or wind does not last too long. If you don’t feel uncomfortable or frail from the cold then it can actually be useful. Preferably protect your neck, lungs, and stomach.

Question 3

Recipes for a proper Sauna Bath & Cold

Answer 3

• Stay in the sauna for a minimum of 15 minutes at a time.
• Two 20-minute sauna sessions in more than 80 degrees Celsius (176 Fahrenheit) with a 30-minute cooling break in between may increase the production of growth hormone 2–5-fold (the hotter the temperature, the greater the growth hormone production).
• Spend 15–30 minutes in the sauna followed by 5–10 minutes in a cold shower – when done 2–3 hours before bedtime, this will significantly improve sleep quality.

Question 4

Comparison of Sauna Types

Answer 4