September 3, 2020
Aliquot #2 – Q&A Mashup – Sauna| Found My Fitness With Dr. Rhonda Patrick
Key Takeaways
- Sauna use provides benefits such as improved lung function, boost in immune system, and mimicking aerobic exercise
- Lower temperature saunas such as infrared saunas require a longer duration of use for benefit
- There are added benefits to adding humidity to the sauna
- If you don’t have access to a sauna, hot baths have been shown to improve innate immunity
Introduction
In this special episode of Found My Fitness, Dr. Rhonda Patrick (@foundmyfitness) previews new premium member content, known as “Aliquots” by providing a sneak peek to an in-depth Q&A mashup on sauna use. Click here for access to the full episode.
Benefits of Sauna Use
- Reduces risk of chronic acute respiratory illnesses and boosts the immune system
- Intervention trials with Finnish sauna bathing showed a reduced incidence of the common cold
- Frequent Finnish sauna use may decrease pulmonary congestion and lead to improved lung function
- Sauna mimics aerobic exercise
- A study using an infrared sauna was shown to improve lung function in people with chronic obstructive pulmonary disease (COPD)
- It should be noted that many studies with saunas are using Finnish saunas which have a component of steam and humidity
- Influenza viruses transmit less effectively in humid conditions
Rhonda Patrick’s Sauna Practices
- Generally: 4-7 times per week, 20 minutes in at least 174 degrees Fahrenheit
- Currently: using sauna 15-20 minutes at 186 degrees Fahrenheit and pours water over hot rocks to increase humidity
Miscellaneous Notes About Sauna
- Mold accumulates more in a steam sauna because of high humidity
- At lower temperatures (such as infrared saunas), longer durations are needed for benefit
Alternatives If You Don’t Have Access To A Sauna
- Hot baths have been shown to increase heat shock proteins
- Heat shock proteins play a major role in improving innate immunity and increasing immune cells
- How to use a hot bath for benefits: waist down for one hour at 170 degrees
- Possible to reduce the time of bath by submerging from the shoulders down
- Hot baths will likely require refilling water to maintain the temperature
Sauna Use During COVID-19
- Don’t share a sauna with people outside your household right now
- If you have access to a home sauna – great! If not, hot bath is a good option
