Wise Use of Sauna and Cold Plunging to Maximize Health Benefits.
WISE USE of SAUNA and COLD PLUNGING to MAXIMIZE HEALTH BENEFITS
The ultimate question people search - is the title of this blog. In response to the question people want answers for, an intense overwhelm occurs as you are inundated with information that confuses you even more. In this blog I am going to help you navigate a few key points about using saunas (heat) and cold (Ice baths, cold plunges).
GETTING DIRECTLY TO THE POINT
We have a thermoregulation system. No one ever speaks on this key biological, functional processor. Perhaps it is because most do not know what it is, or how it is linked to how we live day to day with this system. The information on the web is mostly about the awesome other benefits within the body, like vascular health, metabolic health, and so on. These are absolutely important, yes. But people forget about the BIGGEST organ of our body and what it does, helps us do, and how it relays information inside us to create the awesome feeling, right down to nervous system regulation and excellent sleep. To achieve this, a safe and challenging practice of thermal therapy/ contrast therapy is needed. So it be prudent to understand how to use the skin/ thermal barrier and thermoregulation system wisely.
KNOWLEDGE IS CRUCIAL
To understand the thermoregulation system, our thermal barrier and the thermoreceptors is to understand the BIG answers that you seek. I have few of the answers that can help you with cold and heat practices.
FIRST key element is to understand yourself as in, how we live on earth in all climates, and the body’s response to heat, to cold, to damp weather, to rainy cold days, etc. We can adapt to all weather patterns - training the thermal system - so most of you aren’t bothered by the changes. The issue isn’t the weather. It is how you lack use of the thermoregulation system, by not exposing the thermoreceptors to free yourself from all weather, thus, how it affects how you live and function day to day… directly attacks your nervous system too.
FACT: DRY SAUNA IN SUMMERTIME
Most people associate sauna use with colder weather, so they stop cold turkey in the summer months. The fact is that we need to continue if not increase the dry sauna use in the hot and humid months. I want to make this clear… DRY sauna, not wet heat, not high humidity heat, but, DRY HEAT. It is vital to understand the type and the amount of the heat to use. The more humidity you throw at your body, the increased risk and dangers. Heat exhaustion and hyperthermia are two serious issues. The biggest loss: MITOCHONDRIA health. It does not like overheating, so our body should be “trained” to cool the body naturally - we use dry sauna heat to perform this task. But, we also need to turn off the heat with cold = contrast therapy.
Practicing in dry saunas followed by cold plunging (always), will turn the heat off (so to speak) So, contrasting with cold is important. There is a time and place for using heat therapy without ending in cold - but we are not diving into that in this blog.
The opposite is said for cold. It never needs to be contrasted with heat… this is your job, it is called thermogenesis. Heat however, is often way overdone, or overused in unsafe measures. Too much heat can be destructive. So gauge how much intense heat you have in the run of the day or week. Adding cold showers daily, even up to three times a day, or when you need to cool - if your body isn’t quick to cool on its own yet - will help.
SAUNA ALL YEAR LONG FOR MAXIMUM BENEFITS
To help the body improve resilience in the summer months, so you can handle the intense heat waves, a dry sauna at 90-100C is your answer. Here at Element Outdoor Sauna, with our monthly unlimited use memberships, you are set up with the protocols that will align with your needs, without overloading the body with destructive temperatures or times. We help you understand your body and the type of challenges that are safe.
COLD + HEAT + COLD + REST
The ultimate protocol for everyone is the same here at Element Outdoor Sauna, it is the time that adjusts. We do not need more of this beautiful challenging stress than what we have created. It is about consistency and training so you can achieve a flow within the protocol with frequency.
Clients and customers that come for one session feel amazing. But, like the gym, regular attendance will provide lasting results. See our memberships.
But one session will not cut it. Sorry to say. Similarly, going to the gym once a year, or four times per year and you wonder why you aren't seeing the results… It is the same thing. We need consistency to feel the benefits you seek.
Sauna weekly, or for some, two to three times per week at 20 minutes per session - is perfect. It depends on your health, adaptation and circumstances. The ice bath is before and after each sauna. And we do not do cycles. You are simply asking for more damage and lessening the likelihood of achieving the wellness and supreme health you want. Especially nervous system regulation and better sleep - contrast therapy, thermal therapy will help - but there are crucial factors to know before you “jump right in”. Breathing techniques, grounding, and body posturing to name a few.
RESULTS SPEAK VOLUMES
SECOND, The thermal barrier and thermoreceptors is how our body communicates with internal systems. To know how to cool the body down and how to warm it up, it is important to understand what the body’s “thermostat” does. When we are in touch with our biology in the way it is meant to be understood, the balance (Homeostasis) provides the optimum results we feel, and see.
The ebb and flow of how we cool down and warm up is misunderstood. I like to help people make sense of the thermal system so that you feel comfortable and confident when you are visiting various places on your travels. The correct training of your thermal system, woking the thermoreceptors, gives you freedom to function without over layering, or under- layering or over protecting body parts. Let them do their job.
I REALLY WANT TO EXPERIENCE THIS GREAT FEELING
THIRD, this is the biggest key to our thermal system. Cover. Your. Head. Our noggin does not handle extreme temperatures well or on their own. The body does this for us. The brain, your computer MUST be protected. In the heat and in the cold. Once you cover your head… you’ll realize how much of what you “can’t tolerate” is simply from poorly protecting the body part that does not like extreme temperatures. Prevent overheating in saunas and on hot days = wear a hat. Stay warm in the winter = wear a hat, and stop over layering your body. FACT.
HOW MUCH DO WE NEED?
Weekly we should aim to have a MINIMUM 12 minutes of cold water, cold immersion, cold showers, and or cold ice baths every week. Most people do not get enough. This is backed by scientific evidence, in order to reap the benefits.
Weekly aiming for NO MORE than 60 intense heat minutes - dry sauna, hot yoga, per week. BUT making sure to contrast with cold… So 3 X 20 minute of sauna per week is the sweet spot.
Being outside - Element Outdoor Sauna - adds the grounding aspect. Crucial energy portion to recovery and wellness. Check out our offerings.
TRUTH and MY PHILOSOPHY
Be cautious about the information out there. Some of the greatest knowledge gets twisted and skewed to drive you towards incorrect or damaging results. I see this all the time. People come to me when they are “heat damaged” or “cold damaged” - but they get reset so it fits better with how they practice contrast and thermal therapy. Once I teach and show them how and why.
As a Certified Thermalist, I have tested and tried all types of heat and cold over the years, with my experiences and expertise, I am happy to provide the help people need and want.
Do your own research too. Be sure to check out the information when you look at who is posting and reposting. The cold misconception about women not ice bathing… is one major instance that was built from inaccurate information for the gains of popularity. But with this constant theme of people wanting to learn safe practices using heat and cold… it is good to trust your instincts before you begin a safe and effective practice. This is also what I teach. One to one Coaching Sessions.
Thank you for reading.
See you in the next one.
Book your session to feel the rewards.
A new contrast/ thermal blog every week.
Denise Tompkins
Purveyor of thermal alignment
Certified Thermalist and owner of Element Outdoor Sauna
info@elementoutdoorsauna.com
