Saunagus and overall health

One of the main benefits of any sauna session, including saunagus, is the process of detoxification through sweating. The heat from the sauna causes your body to sweat, which helps flush out toxins and metabolic waste products. 

The increased circulation in the sauna also reduces the buildup of lactic acid, which is responsible for post-exercise muscle pain and stiffness. The relaxation induced by the aromatherapy component can also help you unwind both physically and mentally, helping you to recover more completely.

After a workout, your muscles need time to recover. Saunagus can speed up this recovery by increasing blood flow and circulation, which helps deliver oxygen and nutrients to tired muscles. The heat relaxes tense muscles and alleviates soreness, promoting faster recovery.

Saunagus offers an excellent way to reduce stress, anxiety, and mental fatigue. The heat from the sauna promotes the release of endorphins, your body's natural “feel-good” chemicals, which elevate mood and promote relaxation. Additionally, the guided breathing techniques encourage mindfulness, helping to center your mind and body. Many saunagus sessions involve deep breathing exercises, which help lower your heart rate and trigger the parasympathetic nervous system—the body’s natural relaxation response. The combination of aromatherapy and heat helps create a calm, zen-like atmosphere, aiding mental clarity and emotional balance. Regular sauna use has been linked to lower blood pressure and better cardiovascular health.

Integrating a cold plunge into your wellness routine can offer numerous benefits, from faster recovery and reduced muscle soreness to improved mental clarity and stress relief. By starting slowly, listening to your body, and pairing it with heat therapy or mindfulness practices, you can maximize the benefits of cold exposure. Over time, with consistency, cold plunges can become an essential part of a balanced and holistic approach to wellness.

The effect on your immune system 

The heat

As you sit in a sauna, your body temperature rises and your core body temperature increases. This heat stress stimulates the production of heat shock proteins (HSPs), which help repair damaged cells and activate the immune system.

Heat also dilates blood vessels, improving blood flow and allowing immune cells (like white blood cells) to circulate more efficiently throughout the body.

The rise in body temperature during a sauna session mimics a fever, which is the body’s natural defense against infection. This can potentially enhance the immune system's ability to fight off pathogens. And regular sauna use has been shown to increase the production of white blood cells (specifically lymphocytes and neutrophils), which are essential for fighting infections. Research indicates that saunas can have a positive effect on immune function, potentially lowering the incidence of upper respiratory infections.

Sweating during a sauna session is one of the body's natural mechanisms for eliminating toxins. Although the effect of sauna on detoxification is often debated, the process may help flush out some metabolic waste products that can burden the immune system if left unchecked.

Saunas are also known for their ability to promote relaxation and reduce stress. Chronic stress suppresses the immune system, so by helping lower cortisol levels, saunas indirectly benefit immune function.

The heat and steam during a saunagus can improve respiratory function and help clear mucus, which might enhance the body’s ability to fight off respiratory infections.

Since saunagus involves more sensory engagement and relaxation techniques (often through aromatherapy or breathing exercises), these additional elements may also support immune function.

Aromatherapy and the use of essential oils like eucalyptus or peppermint can have antimicrobial properties, possibly providing extra support to the respiratory system.

The mindfulness and relaxation practices in a guided sauna experience may also contribute to reducing stress, mental health and improving overall well-being, which can boost immune function indirectly.

The cold

Cold exposure activates the sympathetic nervous system (SNS), commonly known as the "fight or flight" system. This activation leads to the release of catecholamines like adrenaline and noradrenaline. These hormones prepare the body for stress by increasing heart rate, blood pressure, and metabolism, while also stimulating immune responses. This response is part of the body's adaptive mechanism to improve resilience to environmental stressors.

Cold water immersion causes blood vessels to constrict (vasoconstriction) and then dilate once the body warms up again (vasodilation). This process can improve blood circulation and may facilitate the transportation of immune cells throughout the body. As blood vessels constrict in response to the cold, the body prioritizes sending blood to vital organs. When warming occurs afterward, the blood rushes back to the extremities, potentially flushing out waste products, promoting tissue repair, and increasing the distribution of immune cells.

Cold plunge also helps improve Lymphatic System Function. The lymphatic system, which plays a crucial role in immune function by transporting immune cells and waste products, relies on body movement and proper circulation. Cold plunges, especially when combined with movement (like after exercise or sauna), can enhance lymphatic flow.

The cold constricts blood vessels and lymphatic vessels initially, but as the body warms up, it triggers the lymphatic system to push waste products out of tissues and into the bloodstream for detoxification, indirectly supporting immune system health.

While cold plunges have potential health benefits, they should be approached with caution. For individuals with underlying health conditions, excessive cold exposure may exacerbate health problems or lead to an immune overload (especially in those with autoimmune diseases or cardiovascular issues).

It is generally recommended to gradually acclimate to cold exposure to avoid shock to the system, especially for those new to cold plunges. Prolonged or extreme cold exposure can lead to hypothermia, so the practice should be done in controlled environments and for safe periods

Benefits

Many people find that the contrast therapy between sauna and cold plunge helps with both physical recovery and mental clarity, making it a great routine for those who are active or just need to de-stress. There is not enough research on all the benefits, but we see improvement in blood pressure, cardiovascular diseases and better sleep, from regular sauna and cold plunge use.

Try saunagus at Plugin

For a really extraordinary sauna experience, Plugin offers an exclusive saunagus-session. Saunagus is a practice where aromatic oils and varying heat levels combine and offer a deep and sensoric experience. Under knowledgeable guidance from a sauna mester you will be led through a series of hot- and smell sequences which enhances the therapeutic effect of the sauna.

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