I got my first taste of sauna on a family vacation at the (mostly shabby) chic town of French Lick, Indiana, in the late 鈥�80s, home to the once-glamorous West Baden Springs and the birthplace of legendary Celtics forward Larry Bird. The condo we rented for the weekend had an indoor cedar sauna, which no one in my family seemed very excited about. So I sat there alone, for a half-hour, wrapped in a towel, reading a sci-fi YA novel until the pages came unglued from the spine due to the intense dry heat.

Even to my tortured preteen soul, the sauna felt like a quiet and relaxing refuge from a stressful world. But it wasn鈥檛 until I moved to Russia in my early twenties that I really fell in love with saunas鈥攐r, as it鈥檚 called in Russian, banya (斜邪薪褟).

So, when my local infrared sauna studio in Boulder, Colorado, CYL (short for Change Your Life) advertised a summer special鈥�60 days of sauna for $199鈥擨 signed up with the intention of going five times a week for the next two months.

The Sauna Experience

Humans have been since around 2000 BC. The earliest known versions were holes dug into the ground in Northern Europe heated by hot rocks over coals. But indigenous people worldwide have used sweat lodges for health and ceremonial purposes .

鈥淪auna鈥� is a Finnish word, which is not surprising, considering that Finland is the uncontested capital of sauna culture today, boasting 3 million saunas for a country of just 5 million citizens. There鈥檚 a Finnish expression that goes 鈥淣o sauna, no home.鈥�

The Finnish sauna and Russian banya are typically communal experiences. This is a time to gather with friends, family, and neighbors while you drink beer and sweat.

To cool off, you plunge into an icy pool or lake or roll around in the snow. After a couple of rounds of this 鈥渇ry and freeze鈥� ballet, your brain is exploding with endorphins and life is good. Could this be one of the reasons Finland is consistently ranked the ?

In my Russia days, my girlfriends and I enjoyed a traditional Russian wood-fired banya, a Turkish steam room, a traditional Finnish cedar sauna, and multiple pools, including an icy plunge. We鈥檇 share beers or a bottle of semi-dry Soviet Champagne, apply face masks, rub ourselves with used coffee grounds to exfoliate between sessions, and share the intimate details of our lives. Saunas inspire naked truths.

Traditional Saunas vs. Infrared Saunas

There is a difference between traditional saunas (like the one I experienced in Indiana) and infrared saunas. Traditional saunas work by heating the air, which means the air temperature has to reach somewhere between 185 and 200 degrees Fahrenheit for the body to start sweating. In contrast, infrared saunas use light to heat up the body directly, requiring a much lower temperature, closer to 140 degrees Fahrenheit.

This means you can stay in an infrared sauna much longer, which allows you to reap the benefits of a sauna for a longer period of time, according to infrared proponents. Also, unlike traditional wet-dry sauna heat, infrared heat travels below the surface of the skin , which is why some research suggests that it can actually heal inflammation deep inside the body.

Benefits of Saunas

I would emerge fresh and new from my sauna sessions back in Russia, imbued with new hope and replenished resilience. The social aspect of the experience aside, after a good sweat, my mind was clear and my body was both calm and invigorated.

Researchers have labeled this state 鈥�,鈥� and it is the ideal physical state for higher-order thinking skills such as problem-solving and creativity. To quote Finland鈥檚 Nobel Prize winner in literature, F.E. Sillanp盲盲, 鈥淭he thoughts and feelings that emerge from being on the sauna bench could never appear being anywhere else in the world.鈥�

The purported of using a traditional sauna and an infrared sauna are similar, including:

• Reduced blood pressure
• Increased relaxation
• Better sleep
• Soothed muscles
• Improved cardiovascular health
• Increased immunity against colds and the flu
• Relief of some skin conditions
• Pain relief for conditions like rheumatoid arthritis and headaches
• Reduced inflammation

While you鈥檝e probably heard that saunas can 鈥渄etox鈥� the body, this is not necessarily true. Sweating out toxins may be a benefit of using saunas, but .

My Infrared Sauna Experience

CYL features eight separate rooms with futuristic, gray retractable sauna beds resting on raised platforms. Each room also features a chair, mirror, soft lighting, and a speaker piping in new-age music.

On my first visit, the front desk associate suggested that I set the customizable temperature level to 7. You can adjust the bed, lower body, and upper body to different temps (1鈥�10) as desired.

When the associate leaves, I strip down completely, lay down on the bed covered with fluffy white towels, rest my head on the pillow, and pull the top cover up to my neck. A towel drapes down to my chest to trap in hot air. I feel like a human burrito. Or like an eccentric millionaire resting in my own personal hyperbaric oxygen chamber. Regardless, it鈥檚 quiet, cozy, and warm. I turn on a podcast and sink into the experience.

About 10 minutes in, I really start to sweat. Even my uncovered face starts pouring sweat. I place the ice-cold washcloth given to me on my forehead. In a couple more minutes, I have to remove my arms from beneath the sauna cover. When the timer finally dings, I鈥檓 relieved. My heart is beating fast and I鈥檓 soaked with sweat.

Time to towel off. I鈥檓 really missing a shower at this point, and getting my bra back on is one helluva struggle. (Recommendation: Bring a stretchy sports bra to wear post-sauna.) The studio recommends that you wait half an hour before showering so your body will continue to sweat and detox.

Afterward, my face was definitely glowing and soft. I felt at ease. Later that night, I slept like a baby.

What Happened After a Month of Infrared Sauna?

As any good researcher will tell you, correlation does not equal causation. So, whenever trying a new wellness trend, it鈥檚 important to maintain a healthy skepticism. Here are my personal takeaways after 30 days of sweating four to six times a week.

My Acne Cleared Up

That post-sauna glow lasts all day, but after a month, my acne is significantly better and even the texture of my middle-aged skin is smoother. The blackheads are mostly gone with only a smattering remaining on my nose. The skin on my body is also smoother and softer. I find myself caressing my arms, delighting in their softness.

However, the chronic eczema between my fingers has seen no noticeable improvement. This is disappointing.

I Didn鈥檛 Lose Weight

You may have heard that saunas act almost as a 鈥渞eplacement鈥� for exercise, in that they make the body sweat and lead to weight loss. While it鈥檚 true you鈥檒l lose water weight through sweat, you鈥檒l most likely immediately regain it once you rehydrate.

According to my FitBit, my resting heart rate is typically between 70鈥�75 beats per minute (bpm). While in the infrared sauna, my heart rate increases to a max of 110鈥�115 bpm, which is the equivalent of a brisk walk for me鈥攏ot an intense workout.

I do think that infrared sessions would be a good option for those with injuries that limit mobility. It鈥檚 a way to get some passive cardio activity without movement. But then, it鈥檚 best to consult with a doctor before trying that out.

Instead of turning to saunas only as an exercise or a way to lose weight (which they are not), it鈥檚 more helpful to see them as a means of overall self-care.

My Muscles Were Less Sore

I returned to the gym (OrangeTheory and heavy lifting) the same week I started going to the sauna, and I can definitely say that I experienced far less muscle soreness than usual. If you engage in an exercise program, you might consider adding sauna sessions to the mix.

My Chronic Pain Improved

I鈥檝e had plantar fasciitis on my left foot on and off for more than a decade. At some points, it has seriously hindered my quality of life. I feel like the combination of going to the gym and infrared sauna has helped my pain tremendously. I only feel a little soreness in my heel first thing in the morning. After a few stretches, it鈥檚 gone.

I Felt Less Stressed

I look forward to my sauna time as 鈥渕e time.鈥� The experience itself is meditative and relaxing, and it also gives my mind uninterrupted time to wander and explore new ideas. Much like soaking in a hot tub, problems do seem to 鈥渕elt away鈥� when laying in the sauna. I always leave feeling refreshed and inspired.

Did the Sauna Change My Life?

Not quite! Although the infrared sauna experience is a far cry from the communal, celebratory sauna experiences I鈥檝e known in Finland and Russia, it has its own pleasures and health benefits.

An infrared sauna session feels more American鈥攍ike an expensive, efficient, prescriptive life hack engineered to boost your mood and productivity, rather than an hours-long immersive experience shared with friends.

I鈥檒l probably keep going after my 60 days are up, but I鈥檒l need to schedule a trip back to Finland soon to get a taste of the real deal.

Potential Risks of Using a Sauna

There are associated with using saunas. If you have a health condition such as multiple sclerosis, are pregnant or trying to conceive, or if you鈥檙e sick, it鈥檚 advised that you don鈥檛 use a sauna. Those with blood pressure issues, heart conditions, skin conditions, or heat intolerance should exercise caution before using a sauna. If you鈥檙e unsure as to whether using a sauna (traditional or infrared) is right for you, be sure to consult a doctor or health care professional.

It鈥檚 essential that you hydrate before and after a sauna session so you don鈥檛 experience dehydration.

The post I Used an Infrared Sauna for 30 Days and My Problems (Sort Of) Melted Away appeared first on 国产吃瓜黑料 Online.

I showed up to my last doctor鈥檚 appointment with trepidation. I鈥檓 46 years old and generally healthy. I don鈥檛 have diabetes or high-blood pressure; my cholesterol is fine, and I鈥檓 active. But I am overweight鈥攐bese, actually, according to the Body Mass Index (BMI), a mathematical formula that divides a person鈥檚 weight in kilograms by their height in square meters.

Doctors have been relying on the BMI to judge individual health for more than a century. At my recent appointment, which was with a doctor I鈥檇 never seen before, my BMI was front and center in our consultation. My physician told me I was obese, and then zeroed in on my risk of becoming pre-diabetic. Doctors have been telling me I鈥檓 essentially pre-pre-diabetic for the past 15 years, but I have yet to experience any complications from this nebulous diagnosis. Next the doctor noted that my cholesterol has increased slightly, neglecting to mention鈥攑erhaps neglecting to even think鈥攖hat this likely has more to do with my age and family history than my current weight.

She didn鈥檛 ask me about my activity levels. I walk over 10,000 steps a day, I work out at OrangeTheory twice a week, and I ski at least 20 days each winter. Thanks to my BMI, she wasn鈥檛 interested in that information. I left the office feeling ashamed and disheartened, like so many times before: this one number had eclipsed everything else about me that a healthcare provider should be looking at.

The BMI was never intended to be an individual health indicator or an excuse for physicians to weight-shame their patients. It has become a pervasive, blunt tool that not only promotes fatphobia but contributes to worse health outcomes for many of us.

This conversation isn鈥檛 new. There鈥檚 been significant pushback against the BMI for over a decade, with experts telling national media outlets that it鈥檚 鈥�,鈥� 鈥�,鈥� and 鈥溾�濃�攂ut the message still has not sunk in. We talked to more experts in order to write this reminder: your BMI does not matter.

The BMI was created by a Belgian astronomer and mathematician named Adolphe Jaques Quetelet in 1835. Quetelet wasn鈥檛 a doctor. In fact, he was most well known for his sociological research that focused on identifying the qualities of l鈥檋omme moyen鈥�the average man鈥攚ho聽he saw as the ideal. Even聽Quetelet never intended his formula to be used on individuals. Instead, he used it as a means of calculating the collective weight of a population to assist in the allocation of resources.

The population Quetelet measured and based BMI on was limited to caucasian men鈥攚hich means that doctors today聽are still going along with a formula that uses聽white male bodies as the gold standard of health and longevity. As America slowly realizes that these bodies are not the only ones that matter, it鈥檚 time for our health care system to catch up, too.

鈥淭o determine someone鈥檚聽health and their risk factors based on their height and weight sounds really silly when you say it that way,鈥� says Ashley Robbins, a primary care physician at the , an outpatient eating disorder facility in Denver.聽鈥淸The BMI] doesn鈥檛 take into effect someone鈥檚 muscle mass, someone鈥檚 bone density, someone鈥檚 bone framing. We all have different size body frames. It doesn鈥檛 take into account someone鈥檚 race or ethnicity or socioeconomic status鈥攖here are so many factors that are missing.鈥�

Athletes can easily fall on the wrong side of BMI. Although the old adage that 鈥渁 pound of muscle weighs more than a pound of fat鈥� isn鈥檛 exactly true鈥攁 pound is a pound鈥攎uscle is much more dense than fatty tissue, meaning that a pound of muscle takes up less physical space in the body than the same amount of fat. So, muscular people can tip into the overweight or obese range even with low percentages of body fat.

Wendy Deacon, a former healthcare executive with a masters in exercise physiology聽recalled measuring BMI and body fat measurements as part of her internship at University of South Carolina in the early nineties. 鈥淲e were regularly contacted by men who wanted to go into the military,鈥� she said. 鈥淏ut, as athletes, many of them had a BMI value that was too high and their application was subsequently denied. They contracted the University to conduct a body fat test as part of their appeal, and, most of the time, the body fat percentage test was sufficient to be accepted into the military.鈥�

But you don鈥檛 have to be ripped or have a low body fat percentage to be a healthy and capable athlete. I鈥檝e been varying levels of 鈥渃urvy鈥� all my life, and still competed in sports. I played four years of varsity tennis at a state-ranking high school and for聽one year of college. I鈥檓 an expert skier who can handle any inbound terrain at a resort. And, recently, I鈥檝e taken up heavy lifting at an independent, women-owned, incredibly inclusive gym called 聽in Boulder, which has given me even more confidence.

And I鈥檓 not alone. Plenty of professional athletes鈥斺�攈ave bodies that would be considered overweight according to their BMI. Mirna Valerio, who also goes by The Mirnavator and has partnerships with major athletic brands including L.L. Bean and HydroFlask, is a marathoner, ultrarunner, and trail runner with a ,聽nine points above the line that establishes obesity according to the . Mindy Smith has completed multiple 100-mile races and is even signed up for her first 200-miler next year. 鈥淚 feel strong when I鈥檓 running,鈥� she says. 鈥淢y mental health is more important to me than my BMI. There鈥檚 just so much more to health than that number.鈥�

There isn鈥檛 robust scientific evidence associating BMI alone with bad health outcomes. 鈥淎 lot of the data that ties obesity to metabolic issues and heart disease are all correlations, and correlations in research are simply not as strong as causation,鈥� says Robbins. 鈥淚t鈥檚 just incredibly problematic. I think most physicians come to medicine from a good place and don’t have any intentions to harm patients. But, the way that our system is set up and the way that we’re trained to use [BMI] to make assumptions about someone鈥檚聽health already sets the visit up for failure. Because that number has nothing to do with the human you are about to see.鈥�

Doctors often prescribe weight loss to people in larger bodies first to treat any and every medical issue, often to the detriment of their patients, who might be suffering from a condition completely unrelated to their weight or due to other mitigating factors such as stress levels, genetics, socioeconomic status, and even mental health.

鈥淚f your BMI is over a certain cutoff, we鈥檒l say,聽鈥榊ou need to bring it down,鈥� without asking any other questions,鈥� says Dr. Leslie Williams, a primary care physician at The Mayo Clinic in Phoenix, Arizona. 鈥淎nd, on the flip side, if your BMI is below a certain number, you [may] be congratulated without us asking any other questions. It’s not helpful.鈥�

Physicians鈥� attitudes toward weight can also deter patients from seeking care in the first place. 鈥淚 can’t tell you how many of my patients in larger bodies are like, 鈥業 got tired of going to the doctor for things like a sinus infection or an ear infection, and they start commenting on my weight,鈥欌�� says Robbins. 鈥淚 have a lot of patients who have missed out on routine screenings or who could have been seen earlier for a medical issue that has worsened, because they were avoiding care due to the shame and stigma they experience.鈥�

Robbins believes that the most prescribed treatment for obesity鈥攄ieting鈥攃an actually cause more damage. 鈥淲e know that dieting doesn鈥檛 work,鈥� she says. 鈥淚n fact, it can actually lead to even more weight gain than if the person hadn鈥檛 gone into food restriction.鈥�

There鈥檚 also the pervasive daily psychological harm that fat people experience from fatphobia. The constant feeling of bodily shame can lead to , eating disorders, even self-harm and suicide.

, a certified health coach, functional fitness specialist, author, and speaker聽(who incidentally also holds the Guinness Book of World Records title聽for the) has spent the last decade talking to medical professionals about weight-neutral healthcare and how the BMI can cause harm. 鈥淚 got into endurance sports, and, at events, there was actually a lot of support. I didn鈥檛 face so much weight stigma, but the structural weight stigma I faced in endurance sports was much higher,鈥� she says. 鈥淲hen I moved from marathon to triathlon, [I discovered that] they literally don鈥檛 make a bike that works for my geometry. There鈥檚 not a single wetsuit in the world that fits me. So, getting kitted out was in some ways harder than the training.鈥�

鈥淲hen I first started training as a fitness instructor, I was deeply enmeshed with diet culture and did a lot of harm,鈥� she said. 鈥淚t鈥檚 hard to be honest about that鈥攖o say that I was misinformed and hurt a lot of people, while in a position of authority. 鈥�

Robbins has this advice for doctors who treat larger patients moving forward: stop weighing people. 鈥淭here are only a handful of reasons why you need to weigh someone during an office visit,鈥� she said. 鈥淜nowing [your patient鈥檚] weight should not affect or change your treatment plan. You can get so much more information from your patient and provide so much more support when they know they are not being judged and lectured on their weight.鈥�

Instead, she recommends that doctors rely on blood panels and other metrics such as blood pressure and resting heart rate that can often tell a more accurate story about someone鈥檚 health.

Regan Chastain travels around the country speaking about this issue to health care providers. But, there are numerous ways you can advocate for yourself as a patient. If you are in a larger body, search for a weight-neutral doctor who believes you deserve the same care regardless of your size. She recommends starting with that was started by singer Mary Lambert. 鈥淵ou can always call ahead and say 鈥業 need somebody that practices weight-neutral health care鈥攖hat means caring for me without diets or prescribed weight loss,鈥� she said. Or if you鈥檙e already in a doctor鈥檚 office and a provider starts prescribing weight loss for a physical problem, Chastain recommends that you ask: 鈥淲hat would you do for a thin person with these same symptoms?鈥� In short, don鈥檛 be afraid to push back and stand up for the care you deserve.

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Like Americans, I during the pandemic, pushing me solidly into the 鈥減lus-size鈥� category for the first time in my life. As a winter-loving Coloradan who skis at least 20 days a year and loves snowshoeing with my pup, I knew I needed new gear to feel comfortable and protected outdoors. But finding attractive, functional apparel in my size was, sadly, a struggle.

According to a published in the International Journal of Fashion Design, Technology, and Education, the average American woman is a size 16 to 18. Currently, most outdoor gear companies can only outfit women up to sizes 12 to 14, leaving the average woman out in the cold鈥攍iterally.

However, outdoor companies are slowly . Here are some brands that carry apparel in extended sizes for multiple outdoor activities, from snow sports to hiking, biking, mountaineering, and more.

Columbia

This legacy brand is the OG of inclusive sizing, having offered larger sizes for women and men for the past 20 years. In fact, legendary company president 鈥淭ough Mother鈥� Gert Boyle, daughter of founder Paul Lamfrom, was the original plus-size fit model. The company carries most of its outerwear, base layers, hiking pants, and fleeces in sizes up to 3X. Andrea Kelly, senior merchandiser of extended sizing, landed at Columbia ten years ago, after several years of working for other outdoor brands. As a plus-size snowboarder, Kelly remembers how hard it was to find gear that fit: 鈥淸Columbia] was the first company I worked [at] in the outdoor industry where I could actually wear the product.鈥� Plus-size women aren鈥檛 a monolith, and Kelly stresses the importance of offering a variety of products to fit different needs. Columbia is one of the few brands that offers extended sizing at various price points and with different technical features, from basic waterproof pants to high-performance backcountry gear.

I tested some of the most technical snow jackets and pants Columbia offers in extended sizes, the ($250)听补苍诲 ($180). Both feature lightweight insulation and two-way stretch for a more custom fit. I鈥檓 obsessed with the pants, which feature a comfy adjustable high waist that doesn鈥檛 dig in or roll down. I just wish they came in a short length. Apparel is available in sizes up to 3X.

Eddie Bauer

Another heritage brand with a long history, Eddie Bauer has been outfitting plus-size athletes for hiking, climbing, backcountry skiing and riding, and mountaineering for decades. 鈥淓ddie Bauer has always been committed to a super-wide range of inclusive sizing,鈥� says CEO Damien Huang. 鈥淪o, when we introduced high-performance technical gear [ in 2009], we kept that in mind.鈥� According to Huang, the brand currently offers about 80 percent of its catalog in extended sizes鈥攑lus (up to 3X), tall, and petite鈥攁nd that category makes up just under 20 percent of the company鈥檚 total sales.

An ultrawarm yet lightweight down puffy is an outdoor essential, and I loved the versatility of the ($229). In addition to feeling soft and cozy, thanks to lightweight down insulation, it鈥檚 windproof and water-resistant and features stretch panels on the chest and under the arms for added mobility. This go-anywhere jacket stows into its own pocket and weighs only 10.2 ounces, so you can easily toss it in your pack for camping or backpacking or stash it as an additional midlayer on an extra-cold ski day. Eddie Bauer also carries a plethora of fashionable athleisure in inclusive sizing, including a playful collaboration with hip L.A. brand . Apparel is available in sizes up to 3X.

Terry Bicycles

Founder Georgina Terry launched her women鈥檚 bike brand in Vermont back in 1985, starting with women-specific bicycles and transitioning to bike apparel and saddles in the 1990s. 鈥淲e鈥檝e been selling extended sizes for at least 20 years,鈥� said Paula Dyba, vice president of marketing, who鈥檚 been with the brand since the beginning. 鈥淏ecause our goal was to get every woman on a bike.鈥�

Ashley Jambor, a die-hard mountain biker who鈥檚 in the process of launching her own bike apparel brand, has worn Terry apparel for years, due to its fit and technical features. She recommends the brand鈥檚 bestselling ($110), a traditional bike chamois with a fuller leg. 鈥淚鈥檓 a 22/24 in jeans and have been able to wear their Liberty shorts in a size XXL for the last five-plus years,鈥� Jambor said. Terry also recently launched its popular sun-protective ($105) in plus sizes. Apparel is available in sizes up to 3X.

Outdoor Research

Mountaineering brand Outdoor Research has been outfitting athletes for all types of inclement weather and fast-changing alpine conditions since 1981. The company started offering extended sizes (XS and XXL) in fall 2021 and is launching plus sizes (1X to 3X) beginning in mid-April 2022. OR has been working in tandem 聽like climber to design and test technical gear, including a comprehensive layering system, featuring more than 30 styles of base layers, insulated skiwear, waterproof shells, and sun-protective clothing for variable-weather activities.

翱搁鈥檚 line of synthetic down layers is beloved for its impressive warmth-to-weight ratio that keeps you toasty and dry, even when wet. Plus, it compresses down to the size of your palm for easy packing. Apparel will be available in sizes up to 3X starting in mid-April 2022.

Alder Apparel

Two childhood friends, Mikayla Wujek and Naomi Blackman, launched this inclusive Toronto-based brand in 2020. Their goal was to bring a laid-back, welcoming approach to casual outdoor apparel, eschewing intense endurance gear and aesthetics. The brand鈥檚 goal is to promote a sense of belonging and accessibility for the everyday woman. 鈥淚nclusive sizing was a nonnegotiable to us from the beginning,鈥� Blackman said. Alder launched with sizes up to 4X and quickly realized that wasn鈥檛 enough. The brand now carries all products in sizes up to 6X, while also offering different inseam lengths for its pants to cater to different body types.

One of Alder鈥檚 top sellers is the ($155), a high-waisted hiking/travel pant made from environmentally friendly, biodegradable, and breathable modal fabric with 6 percent spandex for comfort and ease of movement. It comes in eight colors and two lengths. Apparel is available in sizes up to 6X.

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