The Science Of Heat exposure | #2
Hello Friends,
Welcome to The Health Plunge, where I share the interesting things I come across in my pursuit of bettering myself every day. Here you'll find the discoveries I've made while studying this month's theme, along with other exciting insights I can't wait to share. I hope this provides both entertainment and enlightenment in your own journey to better health.
January Theme
The Science of Heat Exposure
We're in the depths of winter, and staying warm is on everyone's mind. Following this theme, let's explore the science of heat exposure and its health benefits. While most research focuses on sauna use, the benefits can likely be achieved through various methods – whether saunas, hot tubs, baths, or specialized devices. The key is maintaining exposure until your heart rate elevates and sweating occurs. This month, we'll discover how this intentional heat exposure can enhance our wellbeing.
Eliminating Microplastics: A Case For Sweating More
The prevalence of microplastics in our environment and food/water systems has reached concerning levels, raising questions about potential health impacts. Sweating is one of the body's natural detoxification mechanisms, and has the capacity to reduce microplastic levels in the human body. The primary ways to reduce exposure to microplastics include using filtered water, minimizing plastic food packaging, and avoiding synthetic fabrics when possible. This important health subject could very well be a future topic on The Health Plunge blog.
Resources:
Specific Protocols For Maximizing Sauna Benefits:
Dr. Andrew Huberman outlines specific sauna protocols that complement the health benefits we discussed last week from Dr. Rhonda Patrick's article. Here are his recommended guidelines:
For optimal benefits, aim for:
Regular sessions of 5-20 minutes in a dry sauna heated to 80-100°C (176-212°F), 2-7 times per week
If time or access is limited, target a cumulative weekly sauna time of 60 minutes, which can be achieved through:
2-3 longer sessions spread throughout the week, or
A single session broken up with cooling breaks (e.g., 30 minutes in sauna, followed by 5 minutes of cooling, either outside the sauna or ideally in a cold plunge)"
Resources:
Previous Week’s Heat Exposure Blog
Additional Finds
Self Massage Tool That I’m Loving:
This self-massager is exceptional at targeting specific pressure points with impressive leverage. I highly recommend it - I purchased one for my father and he's been using it regularly with great results. As an added bonus, it doubles as an effective back scratcher!
Quote That Struck Me:
"The world contains far more information than any single person can learn in their lifetime. The question is not whether you are ignorant, but what you choose to be ignorant about. Few topics are worth your precious time. Choose what you pay attention to with great care."
- James Clear, author of Atomic Habits and one of my favorite email newsletters to subscribe to. You can check it out here: James Clear newsletter
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