Sauna Life

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Finnish study: Saunas protect against fatal coronary problems!

Contact SoCal Sauna at 951-741-1048 and please visit our website at www.socalsauna.com for a NO COST consultation to make sure you get the right sauna! 

Finnish researchers have a health tip for middle-aged men: To stay alive, spend more time in the sauna.

A 20-year study led by scientists from the University of Eastern Finland found that frequent sauna use was significantly correlated with lowered risk of death from heart attacks, coronary heart disease, cardiovascular disease and mortality in general.

The study followed long-term health outcomes over two decades for about 2,000 men between the ages of 42 to 60. Baseline examinations were conducted between 1984 and 1989. The men were divided into groups -- those who took sauna baths just once a week, those who took them two or three times a week and those who spent time in the sauna four to seven times a week.

The researchers found the men who took to the sauna two or three times a week had a 22 percent lower risk of sudden cardiac death than those making just one visit each week. Those who went four to seven times a week lowered their risk level to about one-third of the once-a-week sauna users.

Risk reduction rates were similar for other forms of cardiac deaths, the study said.

There were benefits from longer visits to the sauna as well as from more frequent visits. The men who spent more than 19 minutes in the sauna per visit had about half the risk of sudden cardiac death of those who spent only 11 minutes or fewer per visit, the study found.

The study adjusted for inherent coronary risks among the test subjects. Further research is needed to pinpoint the mechanisms by which saunas benefit heart health, the study said.

The study was published in the Feb. 23 issues of the journal JAMA Internal Medicine.

Saunas and steam baths are common around the far north. Steam baths are traditional in several Alaska Native and Native American cultures. In Alutiiq culture, for example, the steam bath is known as maqiq, and Russian cultural influences brought the term "banya" to Alaska.

In Finland, the sauna is a revered national tradition.

"Most of the Finns that are living in Alaska built their own saunas. That's the first thing they missed from Finland," said Hanna Eklund, president of the Anchorage Suomi Finland Club and honorary consul of Finland in Alaska.

Eklund's husband, who has roots in Kotzebue and Anchorage, was such an enthusiastic convert to the Finnish style that the couple refashioned a backyard shed at their Anchorage home into a first-class Finnish sauna. That home was sold -- with the sauna as one of the main attractions, Eklund said -- so now the two are planning to build another family sauna at their new home.

Eklund was aware of the study about saunas and heart health, and said she is not surprised by the findings.

"All Finns know that saunas are good for you. You get rid of your worries there and when you're sick you get better," she said. The sauna tradition, if adopted by other Alaskans, could even make newly legalized marijuana obsolete for some people, she suggested. "If they would go to the sauna every week, they probably wouldn't smoke pot, it's so relaxing."

Other Scandinavian traditions also have health benefits, according to another recently published University of Eastern Finland-led study.

Health problems from obesity were lower for test subjects -- middle-aged men and women -- who followed a traditional Nordic diet based on fish, whole-grain products, vegetables, root vegetables, berries and fruit, low-fat dairy products and rapeseed oil, the study found.

Those eating the traditional Nordic diet were not necessarily slimmer than test subjects maintaining a non-Nordic diet that featured limited fish intake and lots of low-fiber grain products and butter-based spreads. Test subjects were instructed to maintain their body weight, so there was minimal loss or gain. But within fat tissue, there was significantly less inflammation among those following the traditional Nordic diet, according to the study, which was published in the January issue of the American Journal of Clinical Nutrition.

Sauna Life

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A Classic Wood Burning Sauna!

Contact SoCal Sauna at 951-741-1048 and please visit our website at www.socalsauna.com for a NO COST consultation to make sure you get the right sauna! 

Cabin Country: A place in Hayward to bake, chat, laugh

After much study, it was time to build this cedar-walled wonder. 

By Curt N. Peterson

JANUARY 8, 2016 — 7:27AM

CURT N. PETERSON

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Our rustic cabin near Hayward, Wis., cried out for a classic wood-burning sauna that would be built close to the lake and new outdoor shower. After studying dozens of great Scandinavian, Canadian and U.S. designs over six months and watching numerous YouTube videos, we came up with a simple design.

Nestled in mature trees, with oversized windows on the south, west and north (for natural light AND the coveted sunsets), the sauna measures 8-by-14 feet, with a room height of 7. You step up on a simple 5-by-14 deck, walk through the wood plank farm door into a cooling room (6 by 8), which then leads to the wood-kiln dried, cedar-walled sauna (8 by 8). The sauna contains two extra-wide benches, floor space for the Finnish-built Helo sauna stove with rocks (surrounded by a stainless steel fire wall), the chopped wood, and the wood buckets used in a hand-shower. No plumbing, electricity or propane gas is needed. Also, there is no foundation, per se. A candlelit granite shelf underneath the antique window separating the sauna and cooling room provides the only artificial light. The exterior is clad in pine shiplap siding, and the old traditional green shingle roof has an oversized overhang to the east to shelter the piles of drying wood for the stove.

The crackle of burning oak/ironwood beats the silence of any commercial electric sauna. The 500-pound Hammerschlagen log guards the kerosene-lit lantern path that links the cabin, the outdoor shower or the lake to the sauna. The eucalyptus and pine oils in the water we use to douse the sizzling rocks provide aromatic hits. Stars, moon, and even at times raging weather accompany us as we run down to jump in the lake. In the cooling room, the old German cuckoo clock and fun art work provide great ambience when you need a break from the 194- to 203-degree Fahrenheit temperature and sit down on hand-hewn pine benches. And in the sauna, itself, we pleasantly bake, chat, laugh, and simply connect. All the toxins and stresses of the world just pour away.

Curt N. Peterson, Minnetonka

Do Infrared Saunas Boost Circulation?

Contact SoCal Sauna at 951-741-1048 and please visit our website at www.socalsauna.com for a NO COST consultation to make sure you get the right sauna! 

Infrared saunas work off of infrared light, which directly impacts your core temperature. (Photo: Yahoo Health/Getty Images)By Cassie Shortsleeve

If you’re a fan of the sauna, you’ve likely noticed your favorite celebs frequenting a different version of the locker room staple: the infrared sauna.

Gwyneth Paltrow’s site Goop recently reported on the trend; Lady Gaga posted a photo of herself and a friend who is suffering from cancer on Instagram, hinting at infrared’s healing powers; and Jennifer Aniston even told us at Yahoo Health last year that she “loves an infrared sauna” because the “health benefits — like detox, relaxation, weight loss — are amazing.” Proponents claim sessions increase circulation, which, in turn, produce body benefits like decreased inflammation. 

But what is an infrared sauna and can it really help your health — or is it all just a bunch of hot air?

Where the Trend Began

The Finnish have long known the powers of the sauna — for thousands of years, they’ve relaxed in wood-paneled rooms that reach temps exceeding 150 degrees Fahrenheit. The original goal: Escape cold winter days. There are examples of “hot air baths” and “sweat lodges” in Native American, Eastern European, and Chinese cultures, too.

But here’s what differentiates an infrared sauna from a traditional one: While a regular sauna heats the air, thereby raising its temperature (and thus, your body temperature), infrared saunas work off of infrared light that directly impacts your core temperature without making the ambient air nearly as hot, explains Brent Bauer, MD, medical director of Rejuvenate Spa at the Mayo Clinic Healthy Living Program.

In fact, infrared saunas generally run roughly 20 to 60 degrees cooler than regular saunas, which makes them easier to tolerate, Frank Lipman, MD, an integrative and functional medicine physician and Yahoo Health Advisory Board Member, tells Yahoo Health. Plus, since infrared is radiant heat, Lipman says it penetrates the skin more deeply than traditional saunas.

Related: Can A Vitamin IV Drip Boost Health and Energy?

What the Science Says

“The research on both kinds of saunas — regular and infrared — is relatively thin,” Bauer tells Yahoo Health. And the studies that do exist on infrared saunas are small, he notes. “That’s not to say the research isn’t good; but it’s also critical that we don’t over-interpret it,” he says. 

A lot of research on how infrared saunas can improve health only includes dozens of people — not thousands, like other, more robust studies. And these studies tend to be conducted on people with pre-existing health conditions, making it difficult to extrapolate the findings to a broader audience. 

The results of the existing research: One Japanese study from last year of 49 people with congestive heart failure found that infrared sauna treatments increased the amount of blood being pumped to people’s heart and upped quality of life — both physically and mentally. 

Another Japanese study of 21 people with peripheral arterial disease — a circulatory condition in which plaque builds up in the arteries — showed that daily infrared spa sessions for six weeks reduced leg pain and blockage of the arteries.

Another review of existing literature published in Canadian Family Physician determined there was “limited moderate evidence” to support infrared spa usage for “normalizing blood pressure and treating congestive heart failure”; “fair evidence” (from one study) to support the therapy for chronic pain; and “weak evidence” (again: one study) to suggest its use for chronic fatigue syndrome and obesity.

To put it simply: “There are some basic early trials that look intriguing,” says Bauer.

Related: Can Drinking Alkaline Water Keep You Extra-Hydrated And Disease-Free?

Most of the positive perks, he says, come from heating up your body.

“Plenty of research suggests that saunas — dry, wet, or infrared — have beneficial effects on lowering blood pressure,” Sean Mullen, PhD, director of the exercise, technology, and cognition laboratory at the University of Illinois at Urbana-Champaign, tells Yahoo Health.

“The sauna has an oxidative effect. Blood is going out to your extremities; your pores open, allowing you to sweat; and heart rate increases in an attempt to cool your body down,” says Mullen. In some ways, saunas mimic the effect of exercise on the body, he notes.

Bauer also says that small human and animal trials suggest that raising the core temperature of the body increases basal dilation — or the opening of arteries — improving blood flow and circulation. Small trials suggest, too, that inflammatory markers in blood seem to improve with infrared sauna treatments in patients with heart troubles, he says.

Because of better circulation and blood flow, you could also have increased collagen production, says Lipman, which leads to better, younger looking skin.

The issue: We’re certainly not at a point where this is proven in a general population, says Bauer: “People generally tend to just say they feel better and more relaxed after the sauna.”

As for claims that infrared saunas “detoxify”? “Some people who talk about saunas and sweating talk about releasing toxins — but we have to be careful with that,” says Bauer. “To say you sweat and get rid of toxins is a little simplistic. There may be a grain of truth, but there are not a lot of toxins known to be released by sweat.”

The Verdict

Given the limited data on them, infrared saunas seem to be legit — but talk to your doc before you jump onboard.

So long as infrared saunas are used in moderation (you don’t want to overheat), Bauer says the very small studies with selected patients that have been done haven’t shown many negative side effects. “Most of the data looks positive in terms of having some benefit — we just don’t have enough data on who benefits from what,” he says. 

But does that mean you should rush off and buy an infrared sauna to boost your health? Not yet, says Bauer, though there is evidence spending time in one dilates blood vessels (which could lead to an increase in circulation) and decreases inflammation. So, the decision to try it out really comes down to personal preference. If you’re interested, discuss using an infrared sauna with your doc. People taking blood pressure medication, those with a history of heart conditions, and older adults are sometimes advised to avoid saunas, notes Mullen.

If you and your doc decide it could be for you, consider spending 30 minutes or less three times a week in one — an amount of time that has shown benefits in small studies, says Bauer.

Infrared saunas look a lot like regular saunas, except you won’t see the hot stones since they’re heated by infrared panels. Many health spas have infrared saunas you can use, but if you do get your own, Lipman says quality units start at about $1,800. One of the most important seals to look out for is Electrical Testing Laboratories (ETL). It ensures that the sauna is electrically sound and meets safety and performance standards. 

“The healing part of this is physiological to an extent — your heart rate can get pretty high — but there’s also some evidence that there are psychological effects,” says Mullen. “Being in there alone with your thoughts and being mindful can have positive effects on metacognitive thinking and it’s a way of relieving stress.” 

Low EMR/EF Infrared Saunas

REDEFINING THE STANDARDS FOR INFRARED SAUNAS

Pure Infra™

Far-infrared saunas radiate a deep, penetrating heat that melts cares away at the end of a stressful day. If you like to work out, an infrared session before your exercise warms up muscles and increases flexibility, helping to avoid injury. Use after a work out for gentle soothing of sore muscles. And with minimal waiting time for pre-heating—when you’re ready to relax and re-energize, your Helo far-Infrared is ready as well.

WARM UP TO NEW BREAKTHROUGH TECHNOLOGY

Infrared saunas radiate EMR and EF radiation. Though not harmful in the low doses used in Infrared saunas we have spent the last 4 years developing a new and break¬through technology that nearly eliminates this radiation while still maintaining the positive effects of infrared sauna. We call it Pure InfraTM (patents pending) and this new technology is exclusive to Helo. It’s the only infrared sauna technology that exceeds the tough Swedish radiation standards.

Helo’s wall-to-wall flat panel carbon-fiber CarbonFlex® IR heating system literally “wraps” you evenly in gentle heat, avoiding uncomfortable temperature fluctuations found in other IR systems. All Helo models can be simply plugged into a 120 volt household outlet. Select one of three lighting systems depending upon the mood: reading lights, color-light therapy, or the soft ambience of valance lighting. Your preferred comfort settings for heat, sound and light are easily managed from the TouchScreen control.

Contact SoCal Sauna at 951-741-1048 and please visit our website at www.socalsauna.com for a NO COST consultation to make sure you get the right sauna! 

Recovery Methods – The Sauna

by Joel Jamieson

In this article series, I’ll be profiling some of the different recovery/regeneration methods that I’ve tested and used over the years to speed up recovery. I think there is quite a bit of confusion out there about what works and what doesn’t work and without the use of heart rate variability to measure response to the various methods, most people are just guessing so I can see why.

The reality is that there are a lot of different methods that can be used, but there is no one single recovery method that works all the time for everyone or should always be used. Each method I’ll outline in this article series has a specific use and can be used very effectively when performed as described. I’ve tested each and every one of them over many years with the Omegawave and have been able to precisely measure its role and impact on recovery as a whole.

In this first article, I’ll be giving you one of my favorite recovery methods: the sauna.

Not Just For Making Weight

Although the sauna has been used over the years mostly for dropping those last few extra pounds of water weight, I’ve found that it’s best use is really for recovery/regeneration. The exact method I’ll outline below is one that I was first told about by a former Russian coach and athlete.

He said they used it with many of their athletes and found it to be effective during periods of intense training. I’ve been using it myself and with athletes I train for over ten years now and all I can say is that he was right. I’ve made a few modifications here and there over the years, but the core of the method is still the same.

Using the sauna for recovery is most effective during periods of parasympathetic overreaching. If you have no idea what that means, check out the article series on Tim Boetch’s training for his last fight. You wouldn’t really want to use it if you’re sympathetically overworked as it wouldn’t really be of much help. Some of the symptoms of parasympathetic overreaching/overtraining are: general lethargy, lack of motivation to train, drop in morning resting heart rates and lowered heart rates during training, excessive sleep, etc.

The sauna works because it provides a very mild sympathetic stimulus that essentially triggers the body’s adaptive mechanims without really placing much physical stress on the body itself. It’s akin to jump starting a car really, it gets things going. This is pretty much how all recovery/regeneration techniques work for the most part.

Using The Sauna the Right Way

To get the most out of the sauna method, you have to be pretty specific in how you go about using it. Just hopping in for a few minutes and then getting out probably won’t do a whole lot for you and is mostly a waste of time.

You also want to make sure that you’re using a dry sauna for this method, not a steam room, wet sauna, or infrared sauna and the hotter you can get it, the better – preferably over 200 degrees. I’ve got an old Finnish sauna made by Helo (the one featured in the picture above) in my condo and it’s absolutely ideal. If you find one of those you’re in luck, but if not any good dry sauna that gets very hot will work.

Next, you also need a shower close by to really do the method correctly. Fortunately, most saunas tend to be in locker rooms or near a shower anyway so it shouldn’t be an issue. Assuming you have a dry sauna that gets very hot and a nearby shower, you’ve got everything you need to use the sauna to promote recovery so you can keep training or get back to it.

I most often recommend and prefer to use methods such as the sauna either towards the end of an intense training cycle when I want to promote recovery and regeneration as I take the athlete out of the loading phase, or whenever I see an athlete is moving too far towards overtraining. I personally don’t believe in using these types of methods all the time as I believe that you need to overload an athlete/individual to force adaptation and if you are constantly trying to promote recovery all the time, there is a point where you will be losing this benefits of the loading.

It’s also very important to note that if you overuse a recovery method and try to do it all the time, it will lose its effectiveness. I like to rotate recovery methods and use different ones depending on the athlete and the situation. You can use the sauna for a week or two at a time and then use something else the next time you need to promote recovery. Don’t overdo it or just like anything else, your body will become accusomted to it and it won’t have the same effect.

The Ultimate Sauna Recovery Method

To perform the method correctly and get the most out of it, make sure to follow these specific guidelines as close as possible:

1. 1. Pre-heat the sauna to the highest temperature possible, at least 200 degrees is preferable
   2. Begin by getting in the sauna and stay in until you first break a sweat and then get out
   3. Rinse off for 5-10 seconds in luke warm water and then get out of the shower, pat yourself off, wrap a towel around yourself and then sit down for 2-3 minutes
   4. Get back in the sauna and stay in for 5-10 minutes. The original method calls for staying in until 150 drops of sweat have dripped off your face, but I’ve found for most people this is 5-10 minutes
   5. Take another shower, this time make it as cold as possible and stay in it for 30 seconds. It’s most important to let the water cover your head comletely the whole time
   6. Get out of the shower, pat yourself dry, wrap a towel around yourself, and sit down and relax until you stop sweating completely and your skin is dry. This typically takes anywhere from 3-10 minutes
   7. Return to the sauna, this time stay in for 10-15 minutes and then get out
   8. Repeat step 5-6
   9. Get back in the sauna for another 10-15 minutes and then get out
   10. Take another shower, this time make it fairly warm and stay in for 1-2 minutes
   11. Dry yourself completely off, lay down and relax for 5-10 minutes

How a sauna can help you through the cold months!

Contact SoCal Sauna at 951-741-1048 and please visit our website at www.socalsauna.com for a NO COST consultation to make sure you get the right sauna! 

Winter's Chill Thwarted: A Sauna makes outdoor household chores more manageable - by Craig Lahti

On Christmas Eve, we brought home a puppy for our daughter.  For the first few weeks, Old Man Winter had stayed away, so our morning "outings" were met with mild temperatures that served as a cool welcome to the day.  This week, everything changed.

In my town, trash pick-up is on Wednesday, which happened to be when the cold weather rolled in to town.  Not thinking of the less than mild coolness to which I had become accustomed, I took the dog and the trash out in exercise shorts, boots, and a fleece pullover. I was the picture of fashion, with my lips highlighted with blue and my cheeks a rosy red from the frigid temperatures that greeted me that morning.

Little did Old Man Winter know that I had a defense against his perpetual chill...a sauna.  The warmth greets me and welcomes my chilled body to sit, relax, and stay a while.  Accepting the sauna's invitation, I relax and feel the warm embrace, as tension and the chill melt away.  As perspiration replaces goose bumps on my skin, I know the damage done to my skin through dry, cold winter air will be relieved through the deep sweat I am enjoying.  The sweat brings with it a replenishment of moisturizing oil from within the skin.

After 15 minutes, my world has changed. Gone are the winter doldrums of cold weather and short days. Present is an appreciation for all of the good things in life, along with a healthier, happier body.

If you are in need of a winter escape, visit your local dealer to learn what sauna is right for you.  From InfraredSaunas to Traditional Saunas, with an InfraSauna to combine them both, your dealer will help you choose your heat bathing solution.  To learn more, request our brochure.