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Observational studies indicate: • People that use the sauna 2-3x/week have a 24% lower risk of hypertension • People that use the sauna 4-7x/week have a 46% lower risk of hypertension On top of that... A single sauna session lowers blood pressure

FoundMyFitness Clips

73,323 subscribers

662,920 просмотров • 2 лет назад •via X (Twitter)

Здоровье и велнес Образование

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Комментарии: 11

Фото профиля FoundMyFitness Clips

FoundMyFitness Clips2 лет назад

Full episode:

Фото профиля Naveen Sankar S

Naveen Sankar S1 год назад

✨ Intensive blood pressure control targeting 120 mm Hg reduces cardiovascular risks by 21% in type 2 diabetes! Learn how this groundbreaking approach improves outcomes while managing risks. Check out the latest research at #Type2Diabetes #BloodPressure #CardioHealth #DiabetesCare #MedicalResearch

Фото профиля FoundMyFitness Clips

FoundMyFitness Clips2 лет назад

Get a FoundMyFitness Premium Membership FREE for 30 days That's right... FREE You'll get access to: • Monthly Q&As with @foundmyfitness • The Aliquot podcast • And all episode slides Sign up here:

Фото профиля Adventures of a Single Dad

Adventures of a Single Dad2 лет назад

We just need daily Rhonda Patrick in our lives. She really is great

Фото профиля Dave's not here, Man

Dave's not here, Man2 лет назад

Shock proteins rock! Contrast showers yield both hot, as cold, shock proteins

Фото профиля Shawn

Shawn2 лет назад

Lift weights, cardio, stretching, and sauna. At gym all day lol

Фото профиля TimZ - The Sauna Guy

TimZ - The Sauna Guy2 лет назад

Dr., thank you for detailing some of the physical benefits of regular sauna use. And I guess also the health benefits of just a single sauna session as well. 🙏

Фото профиля Keto Grill & Bakery & Subjugation of the masses

Keto Grill & Bakery & Subjugation of the masses2 лет назад

How can this be attributed to anything more than heat induced parasympathetic NS activity that could be easily replicated with a hot shower? Is there some other mechanism at play?

Фото профиля The Long Game

The Long Game2 лет назад

Going to have to get more sauna sessions in. The science really seems to be backing this up.

Фото профиля Gillian (Jill) Neimark

Gillian (Jill) Neimark2 лет назад

For those of us without access to a sauna, can you suggest a way to jerryrig similar effect? A friend laid on her 6 foot long infrared gemstone mat, and placed a cheaper one over her, and then a blanket. She would sweat like a sauna.

Фото профиля Brian Curtis

Brian Curtis2 лет назад

Let that soak in

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Regular sauna bathing might be one of the most powerful (and overlooked) tools for cardiovascular health In Finnish data from Dr. Jari Laukkanen’s group, men who used the sauna 2–3 times per week had ~22% lower risk of sudden cardiac death vs. once weekly (at 4–7 times per week, that risk was ~63% lower) Sauna use also lowered all-cause mortality (24% lower at 2–3x/week, ~40% lower at 4–7x/week) and cardiovascular mortality (~50% lower at 4–7x/week), with similar dose-dependent reductions in stroke and hypertension Optimal parameters: ~174–179°F sauna, 20–30% humidity, about 20 minutes per session, at least 2–3x/week (with 4–7/week giving the biggest benefits)

Regular sauna bathing might be one of the most powerful (and overlooked) tools for cardiovascular health In Finnish data from Dr. Jari Laukkanen’s group, men who used the sauna 2–3 times per week had ~22% lower risk of sudden cardiac death vs. once weekly (at 4–7 times per week, that risk was ~63% lower) Sauna use also lowered all-cause mortality (24% lower at 2–3x/week, ~40% lower at 4–7x/week) and cardiovascular mortality (~50% lower at 4–7x/week), with similar dose-dependent reductions in stroke and hypertension Optimal parameters: ~174–179°F sauna, 20–30% humidity, about 20 minutes per session, at least 2–3x/week (with 4–7/week giving the biggest benefits)

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The more frequent the sauna use, the more robust the effect Here's an example: All-cause mortality is 40% lower in people that use the sauna 4-7x/week And only 20% lower in people that it 2-3x/week A general guideline: Aim for 20 minutes at 174 ºF, 4x/week

The more frequent the sauna use, the more robust the effect Here's an example: All-cause mortality is 40% lower in people that use the sauna 4-7x/week And only 20% lower in people that it 2-3x/week A general guideline: Aim for 20 minutes at 174 ºF, 4x/week

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Regular sauna use is associated with powerful reductions in dementia risk and overall mortality A 20-year Finnish study (~2,000 people) found: • 2–3 sauna sessions/week → 24% lower all-cause mortality • 4–7 sessions/week → 40% lower all-cause mortality • 4–7 sessions/week → 66% lower dementia risk, 65% lower Alzheimer’s risk In other words: the more frequent the sauna use, the more robust the effect

Regular sauna use is associated with powerful reductions in dementia risk and overall mortality A 20-year Finnish study (~2,000 people) found: • 2–3 sauna sessions/week → 24% lower all-cause mortality • 4–7 sessions/week → 40% lower all-cause mortality • 4–7 sessions/week → 66% lower dementia risk, 65% lower Alzheimer’s risk In other words: the more frequent the sauna use, the more robust the effect

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Sauna bathing 4-7x/week reduces dementia and Alzheimer's disease risk by ~60% compared to people who use it once per week 2-3x/week? ~20% reduction in risk

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Outside of exercise and nutrition, deliberate heat exposure is perhaps the most powerful longevity intervention In Finnish observational studies, sauna use 4–7x/week was linked to: • 63% lower risk of sudden cardiac death • 50% lower cardiovascular mortality • 40% lower all-cause mortality • 66% lower risk of dementia The mechanism overlaps with exercise: heat stress raises heart rate, improves vascular function, and mimics some effects of moderate-intensity cardio And when sauna is added after aerobic exercise, studies show greater improvements in VO2 max, blood pressure, and lipids than exercise alone

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Sauna benefits appear to be dose-dependent The more frequent the sauna use, the more robust the effect Dr. Jari Laukkanen's observational research found that 4–7 sauna sessions per week, 20 minutes each at 174–194°F, were linked to a: • 40% lower all-cause mortality • 50% lower cardiovascular mortality • 63% lower risk of sudden cardiac death At 2–3 sessions per week, the all-cause benefit shrinks to ~24% For the strongest cardiovascular signal, the target appears to be 4+ sessions per week, at least 20 minutes each, at ~174°F+

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Sauna bathing 4-7 times per week can dramatically improve your healthspan Regular use is associated with reduced risk of: • Hypertension • Dementia-related death • Respiratory-related death • Cardiovascular-related death Plus, lower all-cause mortality And the benefits are dose-dependent—the more frequent the use, the more robust the effect If you don't have access to a sauna, hot baths/jacuzzis (~104°F) provide similar benefits

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Jordi is long the home sauna business. "The evidence is so clear. If you use a sauna daily, you'll probably extend your healthspan, lifespan." "You get the benefits of exercise, but don't have to force yourself to go on a run."

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