The average body temp rise is about 1C per 30 minutes, and this triggers the sweating, cardiovascular changes, metabolic changes such as HSP’s and activates the immune system. The interaction of alcohol with medications may also be problematic. The commonest type of injury reported in Finland is thermal, secondary to alcohol associated falls onto hot rocks. Although sauna use is safe with underlying cardiac issues such as hypertension, CAD, and cardiac failure, prolonged exposure combined with cardiac medications can precipitate orthostatic/postural hypotension, and result in dangerous syncope. Precipitous hypertension and bradyarrhythmia may occur, and fatalities though rare are documented. Although a cool plunge is somewhat traditional, its not necessary for benefits and may be dangerous. Novice sauna users should gradually increase their exposure by sitting low for a short period, and building a tolerance … like starting out on a treadmill for the first time. Typically in my sauna, its 93c near the ceiling and 53c at floor level. It’s important to understand that there’s a temperature gradient in the typical sauna. The Finnish studies emphasis that the (presumed) benefits occur when the average temp is 80-100c at the level of the head. Temperature is important for both efficacy and safety. The benefits, both mental and physical are undeniable, especially when immediate post exercise, which is believed to enhance the training effect and release of HGH. I rejoined my old club to access their excellent sauna and steam rooms. I have been a sauna enthusiast since being informed by Rhonda Patricks excellent writings and her very detailed podcast with Laukkanen. And the only cold paper referenced was an n=1 using cold water swimming which had confounding variablesĬold therapy for delayed onset muscle soreness (DOMS) Ĭold therapy for DOMS (delayed onset muscle soreness). The supporting evidence for those were lackluster to say the least. *NOTE: all the references cited for these benefit listed above were related to HEAT therapyĢ-Another claim was an improvement of mental health (the only place where they cited a paper looking at cold therapy) walking ability and lower limb perfusion shear pattern, blood pressure and circulating endothelin‐1 concentrations.endothelial function and arterial stiffness.resistance to cardiovascular disease and mortality.Often, heat and cold therapy studies are lumped together when they are really separate topicsĪn example of “lumping” is clearly seen in a large editorial paper that claimed heat and cold could positively impact in several ways:ġ-A wide range of physiological responses including:.The idea was to see if there was any reliable evidence that showed either heat or cold therapy to impact lifespan or healthspan.Peter’s research team has put extensive effort into understanding the current literature on heat and cold therapy.Literature overview of heat and cold therapy ⇒ See AMA #4 for the complete jet lag protocol That will allow you to be sleepy at a normal time once in London.On the day of departure, the idea would be to wake up super early to match London time (e.g., 3am).Say you are going to London where it’s 5 hours ahead.By the time they made the move, their internal clocks had already adjusted.Prior to making the move, Peter’s family slowly adjusted their bedtime and wake schedule over the course of 10 days.Mechanistically, it’s hard to explain “why higher levels of cortisol.would actually lead to physical pain in my body.Amazingly, the pain dissipated once the move was complete.In the weeks leading up to the move, Peter was experiencing some physical pain in his body.In fact, his therapist told him, “Just to set your expectations, a move of this nature is among the three most stressful events to your marriage.on par with divorce and death.”.All things considered, it went well, but he did experience some added stress.Peter recently finished moving his family from California to Texas.Δ How stress can show up as physical pain, and tips for changing time zones
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