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Harnessing the Power of Cold and Heat Therapy for Longevity
Dr Susanna S berg Cold and Sauna The Healthier You Are the Longer You Live part
Key Takeaways
Cold therapy can improve both physical and mental health by enhancing metabolism and reducing stress.
Heat therapy, particularly from saunas, has significant cardiovascular benefits and can improve skin health.
Alternating between cold and heat therapies can optimize metabolism and increase pain tolerance.
Research shows that regular sauna use can reduce the risk of cardiovascular diseases by up to 46%.
A recommended protocol includes 11 minutes of cold therapy and 57 minutes of heat therapy per week.
Ending a heat session with cold therapy activates metabolism and promotes calorie burning.
Both cold and heat therapies can enhance emotional resilience and reduce anxiety and depression.
27%
Lower risk of cardiovascular diseases with 2-3 sauna sessions per week.
46%
Lower risk of cardiovascular diseases with daily sauna use.
11 minutes
Recommended weekly cold therapy duration.
57 minutes
Recommended weekly heat therapy duration.
Cold Therapy Benefits
Improves metabolism and mental health.
Activates brown fat through the central nervous system.
Increases feelings of gratitude and emotional well-being.
Heat Therapy Insights
Different types of saunas have varying effects.
Infrared saunas penetrate deeper without excessive heat.
Regular sauna use can enhance skin health and cardiovascular function.
Research Findings
Regular sauna use linked to a 27% lower risk of cardiovascular diseases.
Increased sauna frequency correlates with greater health benefits.
Optimal sauna duration is around 10-30 minutes per session.
Combining Cold and Heat
Alternating therapies enhances metabolic effects.
Ending with cold therapy boosts calorie burn post-session.
Improves pain tolerance and emotional resilience.
Personalized Protocols
Individualized approaches are necessary based on health status.
General guidelines suggest 11 minutes of cold and 57 minutes of heat weekly.
Avoid excessive exposure to prevent negative health impacts.
Notable Quotes
"If you end on the cold then you activate your metabolism once again."
"Regular sauna use can reduce the risk of cardiovascular diseases by up to 46%."
"Deliberately inflicting pain on your body creates motivation to do hard things."