Even though it’s technically still Fall for a few more days…it sure feels like Winter! I’m sure many of you are getting ready to batten down the hatches to gear up for the unpredictable weather and trying to think of ways to way warm! In most holistic medicine philosophies, staying warm is incredibly important to your health and in Traditional Chinese Medicine, we go as far as saying that Cold is downright evil! So one way to keep yourself warm over the next few months is through the safe utilization of saunas and other similar modalities.

Saunas are still a question of debate for health professionals, but in our humble opinion, when done safely and in moderation, saunas are great! The main benefits of utilizing saunas all have to do with SWEAT! Sweating is a great way for ridding your body of waste products, and in TCM, a light sweat is a great way to vent a pathogen.

The body has 2 types of sweat glands:

• Apocrine: these are primarily located in the armpits, scalp, and pubic area. They secrete sweat that contains fats and other organic compounds (these are also the areas that interact with bacteria and can emit odor)
• Eccrine: These are the real workhorses and are located all over the body that cause perspiration everywhere. In an average day, your eccrine gland will secrete about a quart of sweat that contains toxins in the superficial layers of your body. However a 15min session sauna will also produce a quart of sweat!

Just remember that sweating also cools your body down, so be sure to dry off and cover yourself completely if you’re going to be going outdoors after your sauna session. I would recommend waiting ~20min before exposing yourself to the outdoor air.

Saunas are also good for your cardiovascular health and their effects are akin to a very mild cardiovascular workout. The heat moderately increases your heart rate, giving it a mild workout while also dilating your blood vessels to improve blood flow.

List of potential benefits:

• Relaxation and stress reduction
• Immune strengthening
• Detoxifying
• Skin clearing
• Soothe aches and pains
• Improved blood flow & cardiovascular health
• Burns calories

Sauna Alternatives

Steam Rooms: Steam rooms provide the same benefits as a dry sauna, however sometimes certain respiratory conditions do not combine well with a dry sauna. In these cases, Steam Rooms may be more appropriate. Just be wary that many of them feel like you’re sitting in a hot cloud, so if any of you struggle with calaustrophobia, I would not recommend a steam room.

Infrared Sauna: Infrared Saunas are becoming the new trend these days, and for good reason. Conventional dry saunas need to be heated to approximately 150-180F, which makes individuals prone to dizziness and light-headedness. Infrared saunas will penetrate deeper into the skin at lower temperatures, causing a much more detoxifying sweat at temperatures between 120-140F.

The DIY Sauna: Access to Saunas and Steam Rooms isn’t feasible for everybody. So here is my DIY option (it does utilize a good amount of water though). I will go in my bathroom turn the water until it’s scalding hot. I’ll seal the door with a towel and let the water run for 10-15min. By then the room is nice, hot, and steamy! I’ll usually sit in there for another 5-10min until the steam has dissipated…and sometimes I’ll even include a little aromatherapy with eucalyptus, peppermint, tea tree, and lavender J

Sauna Guidelines:

1. For conventional Saunas and Steam Rooms, shoot for 15-20min. If it’s your first time stay closer to 10-12min; Infrared Saunas are safe up to 30min.
2. Hydrate: I will drink a full bottle of water while I’m in the sauna. This ensures that I’m replacing all the fluid I’m going to sweat out while keeping me cool so I don’t get too hot.
3. Avoid using a sauna alone
4. DO NOT utilize a conventional sauna that is over 200F or an infrared sauna that is over 140F.
5. Health Conditions: You should NOT use a sauna if you have one of the conditions
   1. ANY unstable heart condition
   2. You are pregnant or trying to become pregnant
   3. If you begin to feel unwell or dizzy, exit immediately
   4. If you are uncertain, consult a physician prior to sauna use.
   5. Medications: many medications may interact with sauna use, so just ask your doctor prior to using one.
6. Attire: if you’re at home, this is entirely your choice. However public saunas pose some germ risks, so be sure you are wearing sandals and do not allow your skin to touch any of the surfaces. I usually wear flops and a terry robe.
7. Cool Down Gradually: after you exit, slowly expose your body to cooler temperatures again. Doing this too quickly can shock your system.
8. If you’re going to Sauna after a workout, make sure you’ve already had a cool down and plenty of water before entering.

In the mean time..Stay warm my friends, and enjoy this wonderful Holiday Season!

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