Hot temperatures

Heat therapy is good for both - the mind and the body - as it activates longevity pathways and, like exercise, speeds up the heart rate.

Complete this habit by spending at least 5 minutes in hot temperatures today, such as hot baths, showers, or saunas (more than 108°F or 40°C).

Any intentional exposure to heat is beneficial. You can use a simple hot shower or bath or even raise your body temperature by wearing warm clothes during a short jog. However, the most significant effect can be achieved with dry or steam saunas at temperatures of 80-100°C or 176-212°F (personal heat tolerance should determine the actual temperature).

Sauna protocol

For some people, a regular sauna is easily accessible as they have it in their home, but others must use public places, which may not be convenient for daily use. With this in mind, it is helpful to understand the health benefits of different methods of using saunas:

• For cardiovascular health - the ideal recommendation is to spend at least 5-20 minutes in the sauna per day, for a minimum of 2-3 times per week, but it's even better to use it daily.
• For overall health - spending 1 hour per week in the sauna, spread out over 2 to 3 days, is recommended. This practice can be especially beneficial for improving mood, managing stress, and enhancing the body's hormetic response pathways.
• To improve the release of growth hormone, you can use the sauna once a week or less, but it should involve 4 rounds of 30 minutes in the sauna followed by 5 minutes of cooling off outside the sauna.

Other tips

• Heat therapy in the afternoon or evening is preferable as it helps to balance natural fluctuations in body temperature throughout the day and promotes better sleep. 
• When using contrast therapy (combining heat with cold), in the evening, you should end it with heat, such as sitting in a sauna, to help you relax and prepare for sleep. In the morning, end contrast therapy with cold. It will wake you up instantly and prepare you to tackle the day ahead with positive energy.
• When sweating body loses water and vital electrolytes. To ensure proper hydration, drink plenty of fluids (e.g., water, tea) before, during, and after using the sauna.

Safety

• Sauna use is not recommended for pregnant women, children under 16, and men trying to conceive, as heat exposure can reduce sperm count for up to 60 days.
• It's essential to be careful as hyperthermia (abnormally high body temperature) and dehydration can occur during sauna use.
• To stay safe, start with cooler temperatures, listen to your body, and consult your physician if you have any doubts.

Balancing Internal and Surface Body Temperatures

The body has two temperatures - one on the surface (skin) and one on the inside (organs, nervous system, spinal cord). The body and brain are constantly working to balance these two temperatures properly. When the body is exposed to heat, the brain activates biological mechanisms to cool it down. The body's internal temperature is typically higher, which causes the heart to beat faster to transfer the internal heat to the body's surface through the bloodstream.

Cardiovascular health

In the sauna heart rate and blood flow increase, and blood vessels expand. The same also occurs during exercise, so the sauna provides similar benefits to cardiovascular exercise. Studies have shown that sauna use can decrease the long-term risk of cardiovascular disease and all-cause mortality.

Overall health

The sauna produces a hormetic effect - a mild healthy stress on the body. Regular use of the sauna has been shown to:

• Decrease cortisol levels.
• Increase the release of endorphins, resulting in a mild and happy euphoria after sauna use.
• Enhance the activation of DNA repair and longevity pathways that are beneficial for building new blood vessels and increasing the number of mitochondria.
• Increase the activation of unique heat-dependent molecular mechanisms, known as Heat Shock Proteins, that help monitor and repair protein structures within our cells. The integrity of protein structures is crucial for our health and well-being.

Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA internal medicine, 175(4), 542–548. https://doi.org/10.1001/jamainternmed.2014.8187

Podstawski, R., Borysławski, K., Pomianowski, A., Krystkiewicz, W., & Żurek, P. (2021). Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men. American journal of men's health, 15(2), 15579883211008339. https://doi.org/10.1177/15579883211008339

Iguchi, M., Littmann, A. E., Chang, S. H., Wester, L. A., Knipper, J. S., & Shields, R. K. (2012). Heat stress and cardiovascular, hormonal, and heat shock proteins in humans. Journal of athletic training, 47(2), 184–190. https://doi.org/10.4085/1062-6050-47.2.184

Leppäluoto, J., Huttunen, P., Hirvonen, J., Väänänen, A., Tuominen, M., & Vuori, J. (1986). Endocrine effects of repeated sauna bathing. Acta physiologica Scandinavica, 128(3), 467–470. https://doi.org/10.1111/j.1748-1716.1986.tb08000.x