The Truth About Saunas: Separating Fact from Fiction

Sauna use: it's been around for centuries, deeply ingrained in cultures worldwide.

From Finnish dry saunas to sweat lodges in Native American traditions and Russian banya steam rooms, the allure of the sauna extends far beyond relaxation—it's a cornerstone of socialization and wellness practices.

In recent years, the media has hailed sauna bathing as a “longevity hack,” claiming it offers a plethora of health benefits, from improved cardiovascular health to better skin. But amidst the buzz, it's crucial to separate fact from fiction and explore the science behind sauna therapy.

Unveiling the Benefits: Separating Fact from Fiction

🌿 1. Cardiovascular Health: While some studies suggest sauna use may benefit heart health by improving circulation and lowering blood pressure, the evidence isn't definitive. More research is needed to understand the long-term effects fully.

🧖‍♀️ 2. Skin Health: Saunas are often lauded for promoting clearer, healthier skin by opening pores and flushing out toxins. While regular sweating can indeed help cleanse the skin, other claims of anti-aging effects require further investigation.

💆‍♂️ 3. Stress Reduction: One of the most well-established benefits of sauna bathing is stress reduction. The heat and relaxation experienced in a sauna can help alleviate tension and promote a sense of calmness and well-being.

Exploring the Mechanisms: How Sauna Therapy Works

⚙️ 1. Heat Exposure: Saunas work by exposing the body to high temperatures, inducing sweating and increasing heart rate. This process mimics the effects of moderate exercise, promoting circulation and potentially aiding in detoxification.

🧬 2. Hormonal Response: Heat exposure in saunas may trigger the release of endorphins, our body's natural painkillers, contributing to the feelings of relaxation and euphoria often experienced during and after sauna sessions.

💧 3. Hydration: While sweating in the sauna can lead to dehydration if not properly hydrated, it's essential to replenish fluids lost during sweating to avoid adverse effects.

Practical Tips for Sauna Use: Maximizing Benefits Safely

🕰️ 1. Timing: Aim for sauna sessions lasting 10-20 minutes to reap the benefits without overexerting yourself. Start slow, especially if you're new to sauna bathing, and gradually increase the duration as you become accustomed to the heat.

🌡️ 2. Temperature: Saunas typically range from 160-200°F (70-90°C). Find a temperature that feels comfortable for you, and don't hesitate to leave the sauna if you feel lightheaded or uncomfortable.

🧴 3. Hydration: Drink plenty of water before, during, and after your sauna session to stay hydrated and replenish lost fluids. Avoid alcohol and caffeine, as they can contribute to dehydration.

In Conclusion: Making Sauna Therapy Work for You

While sauna bathing offers potential health benefits, it's essential to approach it with caution and moderation. Incorporating sauna sessions into your wellness routine can be a relaxing and enjoyable experience, but it's not a substitute for other healthy lifestyle habits, such as regular exercise and a balanced diet.

Ultimately, whether you're a sauna enthusiast or a newcomer to the practice, listening to your body and prioritizing safety is key. With the right approach, sauna therapy can be a valuable addition to your wellness journey, promoting relaxation, stress relief, and overall well-being.

So, go ahead—step into the sauna and let the warmth envelop you. Your body and mind will thank you for it!

Source: Saunas: the facts, the myths, and the how-to 

Harnessing Hormones for Cardiovascular Wellness

Women's Cardiovascular Silent Ally:

Hormone Therapy

 Contrary to conventional wisdom, estrogen (E2) and progesterone (P4) have emerged as potent defenders against the onset of cardiovascular disease (CVD), offering a ray of hope in the fight against this pervasive threat.

Decades of research have illuminated the profound impact of E2 and P4 on cardiovascular well-being. These hormones, originally known for their roles in reproduction, wield significant influence over the heart and blood vessels, safeguarding them against the ravages of aging and hormonal fluctuations.

While initial skepticism stemming from studies like the Women's Health Initiative (WHI) may have cast a shadow over hormone replacement therapy (HRT), newer investigations have shed light on its potential benefits. Studies like the Kronos Early Estrogen Prevention Study (KEEPS) and the Early Versus Late Intervention Trial with Estradiol (ELITE) have highlighted the safety and efficacy of HRT, particularly in mitigating cardiovascular risk factors.

Despite the lingering misconceptions surrounding hormone therapy, observational studies consistently underscore its safety and potential benefits for cardiovascular health. By embracing HRT with physiological doses of bioidentical hormones, women can take proactive steps to protect their cardiovascular well-being and pave the way for a healthier future.

The “Timing Hypothesis” further emphasizes the importance of timely intervention, suggesting that initiating HRT soon after menopause may confer greater cardiovascular protection. Armed with this knowledge, women can advocate for their heart health with confidence, reclaiming agency over their cardiovascular destiny.

In conclusion, while the landscape of hormone therapy and cardiovascular health may be complex, the message is clear: there is untapped potential in harnessing the power of estrogen and progesterone to protect against cardiovascular disease. It's time for women to seize this opportunity and prioritize their heart health with informed decision-making and proactive care.

PS: For women seeking to learn more about hormone therapy and its role in cardiovascular health, the full article provides valuable insights and guidance. Take charge of your heart health journey today!

Source: Estrogen and Cardiovascular Disease

Papa’s Traditional Hummus

This delightful recipe, inspired by Sonya Khazaal from Seattle's renowned restaurant Phoenecia.

This delightful recipe, inspired by Sonya Khazaal from Seattle's renowned restaurant Phoenecia, not only satisfies your taste buds but also supports liver health and adrenal gland function, nourishing both body and spirit.


  • 1 1/2 cups dried chickpeas (garbanzo beans)
  • 2 teaspoons salt, divided
  • 2 garlic cloves, minced or 1 teaspoon garlic powder
  • 3/4 cup tahini
  • 1/2 cup freshly squeezed lemon juice
  • 1/4 teaspoon cayenne pepper
  • 2 tablespoons chopped parsley, for garnish
  • Olive oil, for garnish


  1. Soak the Chickpeas: The night before, place the chickpeas in a large bowl and cover them with plenty of cold water, ensuring they are submerged with an inch of water above. In the morning, drain the chickpeas, rinse them thoroughly, and they're ready for use.

  2. Cook the Chickpeas: In a pot, combine the soaked chickpeas with three times their volume of fresh water and 1 teaspoon of salt. Bring to a vigorous boil for 10 minutes, then reduce the heat to a simmer. Cover the pot and cook for about 1 hour, or until the chickpeas are very soft. Reserve some of the cooking water for later use.

  3. Prepare the Hummus: Drain the cooked chickpeas, reserving 1/2 cup for garnish. Place the remaining chickpeas in a food processor.

  4. Add Flavor: Crush the garlic cloves with 1 teaspoon of salt, then add them to the food processor. Gradually add the tahini and lemon juice, alternating between the two until fully incorporated. Blend in a bit of the reserved cooking water to achieve your desired consistency. Taste and adjust the seasoning with additional salt and lemon juice if needed.

  5. Serve: Transfer the hummus to a serving platter, spreading it thinly. Garnish with cayenne pepper, chopped parsley, a drizzle of olive oil, and the reserved chickpeas.

  6. Enjoy! Serve the hummus with your favorite accompaniments and enjoy the delightful flavors and textures.

Remember, this recipe offers a variety of flavors and nutrients to enjoy, promoting a positive relationship with food and nourishing your body from within.

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