Safety Considerations
At Peterborough Landscape Supply, we understand that when done correctly, heat exposure offers tremendous benefits. However, using temperatures that are too hot can be extremely dangerous. What qualifies as “too hot” varies, but generally, pregnant women and children under 16 should avoid saunas. We recommend starting slow with cooler temperatures that don’t significantly increase heart rate. Hyperthermia (an abnormally high body temperature) and dehydration are always possible, so proceed with caution. Men trying to conceive should be aware that repeated heat exposure can reduce sperm count, which typically rebounds 45-60 days after stopping sauna or hot bath use. To avoid this reduction, men may opt to use a cool or cold pack while in the sauna—a technique not possible in a hot tub for obvious reasons.
At Peterborough Landscape Supply, we understand that when done correctly, heat exposure offers tremendous benefits. However, using temperatures that are too hot can be extremely dangerous. What qualifies as “too hot” varies, but generally, pregnant women and children under 16 should avoid saunas. We recommend starting slow with cooler temperatures that don’t significantly increase heart rate. Hyperthermia (an abnormally high body temperature) and dehydration are always possible, so proceed with caution. Men trying to conceive should be aware that repeated heat exposure can reduce sperm count, which typically rebounds 45-60 days after stopping sauna or hot bath use. To avoid this reduction, men may opt to use a cool or cold pack while in the sauna—a technique not possible in a hot tub for obvious reasons.
There are many ways to experience controlled heat exposure, including dry saunas, steam saunas, hot tubs, hot showers, or simply raising your body temperature by wearing warm layers during a brief jog. Choose whatever method fits your schedule and budget. Note: The recent popularity of infrared saunas lacks sufficient evidence to show additional benefits beyond those of a traditional sauna. Moreover, most infrared saunas don’t reach the heat levels needed for positive health effects.
Cardiovascular Health
Regular sauna use can improve cardiovascular health. Studies, including one by Laukkanen et al., have found that consistent sauna sessions can reduce the risk of cardiovascular events and stroke. Increased frequency and duration of sauna use are linked to a lower long-term risk of cardiovascular disease. Additionally, sauna use has been correlated with a reduction in “all-cause mortality”—death from any cause.
Regular sauna use can improve cardiovascular health. Studies, including one by Laukkanen et al., have found that consistent sauna sessions can reduce the risk of cardiovascular events and stroke. Increased frequency and duration of sauna use are linked to a lower long-term risk of cardiovascular disease. Additionally, sauna use has been correlated with a reduction in “all-cause mortality”—death from any cause.
Heat exposure triggers some of the same bodily responses as cardiovascular exercise. In the sauna, heart rate and blood flow increase, and blood vessels expand as your body works to regulate temperature.
Protocol #1—Sauna for Cardiovascular Health
To use a sauna for cardiovascular benefits, we at Peterborough Landscape Supply recommend the following: Heat the sauna to a temperature between 80-100°C (176-212°F). Your personal heat tolerance should determine the exact temperature. Aim to stay in the sauna for 5 to 20 minutes per session, repeating this 2 to 3 times per week, or as often as 7 times per week. More frequent sessions appear to offer greater cardiovascular benefits.
To use a sauna for cardiovascular benefits, we at Peterborough Landscape Supply recommend the following: Heat the sauna to a temperature between 80-100°C (176-212°F). Your personal heat tolerance should determine the exact temperature. Aim to stay in the sauna for 5 to 20 minutes per session, repeating this 2 to 3 times per week, or as often as 7 times per week. More frequent sessions appear to offer greater cardiovascular benefits.
Improved Mood
Saunas have long been a tradition in Scandinavian cultures. For centuries, regular sauna users have noticed an improvement in mood. The body’s response to heat includes the release of dynorphins and endorphins in the brain. While dynorphins initially cause discomfort, they set the stage for endorphins to enhance mood, resulting in a mild, happy euphoria after sauna use.
Saunas have long been a tradition in Scandinavian cultures. For centuries, regular sauna users have noticed an improvement in mood. The body’s response to heat includes the release of dynorphins and endorphins in the brain. While dynorphins initially cause discomfort, they set the stage for endorphins to enhance mood, resulting in a mild, happy euphoria after sauna use.
Improved Stress Response & Overall Health
Hormesis refers to mild, tolerable stress that stimulates the body to adapt positively. Heat is one such form of hormesis. Regular sauna use has been shown to decrease cortisol levels, activate DNA repair and longevity pathways, and increase the activation of Heat Shock Proteins, which help monitor and repair protein structures within cells. Protein structure integrity is crucial for overall health and well-being.
Hormesis refers to mild, tolerable stress that stimulates the body to adapt positively. Heat is one such form of hormesis. Regular sauna use has been shown to decrease cortisol levels, activate DNA repair and longevity pathways, and increase the activation of Heat Shock Proteins, which help monitor and repair protein structures within cells. Protein structure integrity is crucial for overall health and well-being.
Protocol #2—Sauna for General Health
For general health benefits, including improved mood, stress management, and enhancing the body’s hormetic response pathways, use the sauna for a total of 1 hour per week, divided into 2 to 3 sessions. The sauna temperature should be between 80-100°C (176-212°F).
For general health benefits, including improved mood, stress management, and enhancing the body’s hormetic response pathways, use the sauna for a total of 1 hour per week, divided into 2 to 3 sessions. The sauna temperature should be between 80-100°C (176-212°F).
Growth Hormone
Growth Hormone is essential for muscle growth, bone strength, tissue repair, and metabolism. Although Growth Hormone naturally declines with age, specific sauna protocols can dramatically boost its release—up to 16-fold in some studies!
Growth Hormone is essential for muscle growth, bone strength, tissue repair, and metabolism. Although Growth Hormone naturally declines with age, specific sauna protocols can dramatically boost its release—up to 16-fold in some studies!
Protocol #3—Sauna for Growth Hormone Release
To increase Growth Hormone release, use the sauna infrequently—once per week or less. On sauna days, engage in multiple sessions of 30 minutes each, with cool-down periods in between. Research supports this approach: Spend 30 minutes in the sauna, cool off for 5 minutes, then return for another 30 minutes. Repeat this cycle for a total of four 30-minute sauna sessions in one day. For maximum Growth Hormone release, use the sauna in a semi-fasted state (having not eaten for 2 to 3 hours). Lower blood glucose levels further encourage Growth Hormone release during sleep.
To increase Growth Hormone release, use the sauna infrequently—once per week or less. On sauna days, engage in multiple sessions of 30 minutes each, with cool-down periods in between. Research supports this approach: Spend 30 minutes in the sauna, cool off for 5 minutes, then return for another 30 minutes. Repeat this cycle for a total of four 30-minute sauna sessions in one day. For maximum Growth Hormone release, use the sauna in a semi-fasted state (having not eaten for 2 to 3 hours). Lower blood glucose levels further encourage Growth Hormone release during sleep.
For additional metabolic benefits, alternate sauna sessions with deliberate cold exposure during rest periods.
Other Tips
At Peterborough Landscape Supply, we emphasize the importance of staying hydrated before and after sauna use. Drink at least 16 ounces of water for every 10 minutes in the sauna to replenish lost fluids and electrolytes.
At Peterborough Landscape Supply, we emphasize the importance of staying hydrated before and after sauna use. Drink at least 16 ounces of water for every 10 minutes in the sauna to replenish lost fluids and electrolytes.
Throughout the day, body temperature fluctuates with your natural circadian rhythm. Using the sauna in the afternoon or evening can align with your body’s natural cooling process, helping you fall asleep more easily at night