Lifestyle - Wk 3 Flashcards
What is a sauna?
a hot application with air in a pre-heated room (145-200 F/63-93 C)
What are the physiological effects of a sauna?
- Peripheral vasodilation
- Increased sweating
- Increased oxygen consumption
- Relaxation of skeletal muscles
- Increased cardiac output
What shoud you avoid before a sauna?
- eating 1+ hours before
- alcohol consumption
- entering while overheated from exercise
What should you do before, during, and after a sauna?
- drink water before, during, and after
- stay in for 10-15 minutes, or until sweating
- finish with a cold shower
what is a dry sauna?
A sauna with low humidity, allowing the body to tolerate higher temperatures
What is an infrared (IR) sauna?
Uses infrared rays to heat human tissue directly at a lower temperature
What is a wet sauna (steam bath)?
A sauna that uses steam to heat the air, which can be applied locally or to the full body.
Who should avoid saunas?
- People with chronic/systemic diseases (CVD, diabetes, hepatitis, MS, seizures)
- Pregnant women
- People with heat intolerance or “great obesity”
- Those under the influence of alcohol or drugs
What are some cautions for sauna use?
- Intense itching
-Frequent sauna use in hypothyroidism - Lymphedema risk (avoid saunas altogether)
- Remove drug patches before sauna
What is steam inhalation used for?
- Nasal & chest congestion
- Liquefying mucus to clear airways
- Increasing blood flow & reducing congestion
How do you perform a steam inhalation?
Boil water → Pour into bowl → Drape towel over head → Inhale through nose & mouth
What is a steam room?
A humid, enclosed space where hot air is inhaled, sometimes with essential oils.
What are the cautions for steam rooms?
- Asthma (hot moist air may be uncomfortable)
- Frequent use not recommended for hypothyroid patients
- Lymphedema risk due to fluid loss
what is a sweat lodge?
A Native American purification ceremony in a heated structure (~150°F / 65.5°C)
How long does a sweat lodge session last?
60-90 minutes, with rounds lasting about 15 minutes each.
What is castor oil?
A clear, thick oil extracted from crushed castor beans, high in ricinoleic acid.
What are the benefits of castor oil packs?
- Increases circulation (blood & lymph)
- Relaxes smooth muscle
- Softens scar tissue & adhesions
- Relieves muscle & joint pain
- Supports immune system (stimulates lymphocytes)
What conditions can castor oil packs help with?
- Menstrual cramps
- Fibrotic knots & scar tissue
- Arthritis, muscle pain
- Neck/back injuries & sprains (after 24 hours)
Who should avoid castor oil packs?
- Broken skin
- Tumors & ulcers
- Pregnant women (avoid lower abdomen)
What is the procedure for applying a castor oil pack?
- Saturate flannel cloth with castor oil (not dripping)
- Apply to treatment area
- Cover with plastic & apply heat
- Relax for 10-60 minutes
