![Infrarød Infrarød](https://sund-forskning.dk/wp-content/uploads/elementor/thumbs/infrarod-peeh8n1243zy32bapo9u2kythsymmldq5pvlbcvxww.jpg)
Er du ikke begyndt på et saunaliv, hjemme eller i den lokale svømmehal, så gå i gang nu. Der er simpelthen så meget forskning, der ikke er til at komme uden om, og tænker du, at du absolut ikke er til varme badstuer med pisk af birkegrene, der er hentet ind ude fra sneen, kan du faktisk gøre det hjemmefra. I en ret så billig, men meget effektiv sammenklappelig sauna eller som et tæppe til sengen.
Af Marianne Palm
Kommer du ofte i Roskildebadet, vil du se en flok store stærke mænd, fyldt med tatoveringer, og en mindre flok badenymfer frekventere de to infrarøde saunaer, dampbadet og den helt traditionelle sauna, hvor du selv kan vælge, om det skal være varmt, meget varmt eller svedende varmt, når du bevæger dig op på de forskellige niveauer.
De må have læst al den forskning, der findes, for de store stærke mænd kommer så ofte, de kan, de er med til alle saunagus-oplevelser, de vandrer gladeligt ud i atriumgården fyldt med kulde og kolde brusere, og måske ser jeg dem ikke så ofte i 50 meter-bassinet. Men noget tyder på, at du faktisk kan sidde helt stille, mens du bliver sundere og sundere.
Hvis du ikke er til svømmehaller, mange mennesker og den helt særlige tørre hede, en sauna ofte byder på, så prøv en lige så effektiv metode. Den er, set med saunahistoriske øjne, ret så ny, men er en metode, hvor man udnytter kroppens egen afgivelse af infrarød stråling. Denne stråling bliver returneret af nogle paneler, og er det hjemmemodellen, sidder du med panelerne på begge sider, og ved ryggen, plus et ekstrapanel, du kan tænde under dine fødder.
FIR-saunaerne virker overalt i din krop
Fordelene ved infrarød sauna af FIR-typen er meget lig den effekt, du opnår med de mere gammeldags saunaer.
Men der nogle helt klare fordele, for man skruer ikke højere op end omkring 50 grader, mens en almindelig sauna helst skal op på 80 – 90 grader for at opnå en effekt.
Man kan sidde længere i en infrarød sauna, medmindre man er en saunahaj, og bruger man en sauna 30 minutter, gerne fem til seks gange om ugen, er der faktisk ikke nogen bagdele, andet end dem man sidder på:
Studierne har jeg lagt ud i stride strømme på sund-forskning.dk, så her får du blot det hele i kolde klare facts:
- Har du brug for at tabe dig, er sauna med til at regulere dit stofskifte ude i alle celler.
- Kredsløbet: Man har set i mange studier, at alle former for kredsløbsproblemer bliver signifikant forbedret ved hyppig brug af sauna: Forhøjet blodtryk, forhøjet kolesterol, tendens til blodpropper og hjerteproblemer af vidt forskellig natur. Tag forskningen med til din hjertelæge, og spørg, om det også er ok for dig, hvis du har kroniske problemer.
- Inflammationer, smerter i muskler og de fleste gigtformer har også brug for enten den infrarøde varme eller saunavarmen. Musklerne bliver afspændte, immunforsvaret og nervesystemet, som er med til at styre mængden af smertesignaler, bliver bedre reguleret, og du øger blodgennemstrømningen, ikke kun i hudens mange lag, men helt ind til knoglerne.
- Studier har vist, at man kan forebygge Alzheimer og demens, depressioner og i det hele taget øge evnen til at koncentrere sig og holde fokus. Det sker, fordi kroppen lettere kan danne nye nerveceller, og det gælder både i kroppen og i hjernen.
- Hormonsystemet får også hjælp. Det kan bl.a. ses på regulering af insulin og hjælper derfor i forhold til diabetes 2. Det handler bl.a. om den såkaldte insulinresistens, en tilstand, der kan gå forud for en diabetes, hvor vi får sværere og sværere ved at lukke glukose ind i vores celler. Det har ikke kun betydning for at forebygge diabetes, men vil også kunne være en hjælp i forhold til regulering af alt lige fra vægten til muskelopbygning og til at støtte de indre organer og det øvrige hormonsystem, fx ved PCO og PCOS.
- Mange studier viser en øget evne til at afgifte fx tungmetaller og et væld af andre giftstoffer, bl.a. phtalater, og aldrig har det vist været så aktuelt som nu …
Vær lige obs på!
Inden vi nu hopper ind i denne fantastiske saunaverden og gør brug af, hvad bl.a. finner, men også alverdens andre folkeslag har vidst i århundreder, er der også nogle vigtige forholdsregler:
- Er du gravid, så spørg din læge, om der er nogle hindringer for, at du anvender sauna. Der har været nogle bekymringspunkter, men det handler mest om meget høje temperaturer, og dem undgår du ved infrarød sauna.
- Mænds fertilitet kan også være følsom over for ekstra ophedning. Forsøget blev gjort på 10 mænd med to saunasessioner på 15 minutter om ugen i tre måneder. Her så man en reduceret sædkvalitet under forsøget, men alt blev til normale forhold efterfølgende.
- Børn kan have sværere ved at temperaturregulere og kan let blive utilpasse af temperaturudsving, når man går fra den varme sauna og ud i et koldt bad. Det er ganske o.k. at anvende infrarød sauna til børn over to år, hvis det er under supervision fra en voksen.
Har du særlige hudsygdomme eller andre kroniske problemer, fx autoimmune sygdomme, er det en god ide at tale med din læge om det.
Kilder:
https://www.foundmyfitness.com/topics/sauna
https://radianthealth.no/hva-er-en-ir-sauna/
(Begge sider henviser til alle studierne)
Der findes FIR og der findes NIR
Det er to begreber, der er værd at huske, når man gerne vil undersøge, hvilken infrarød sauna der er bedst. Kigger man på studier, så vinder FIR, som står for ”Fjern Infrarød Stråling”. Det er den, der kan måle sig med alle de fordele, man har opdaget gennem årtier i almindelige saunaer. Mange kan ikke holde den tørre varme ud i en sauna, og derfor hitter det også med FIR-saunaer, der kun behøver at komme op på omkring 50 grader for at få den samme effekt som de 80 – 90 grader i almindelige saunaer.
NIR betyder ”Nær Infrarød Stråling”, og nyere forskning tyder på, at den især har betydning for behandling af forskellige neurologiske og psykologiske tilstande, hvilket kan have betydning for udviklingen af demens, Parkinsons, hjernetraumer, depression og angst.
Saunaen, som du kan se på billederne her i artiklen, er baseret på FIR, som har en mere allroundvirkning på kroppens funktioner, ligesom man ser ved brug af den varme sauna.
Husk, masser af vand!
Uanset om du vælger den ene eller den anden saunaform, så husk at drikke masser af væske!
Tag gerne vand med ind i saunaen, en saunatur på en halv time kan sagtens kræve en halv til en hel liter ekstra vand.
Infrarød sauna – vælg en sauna til stuen
Vælger du at købe din egen sammenklappelige sauna, kan du forene afgiftningen og alle de andre fordele med familiens behov. Du skal ikke gennem omklædningsrum, du sidder behageligt på en stol, og de to lynlåse til armene gør, at du faktisk kan være i sauna, mens du arbejder eller ser din yndlingsfilm.
Alle studier viser, at en halv time fem til seks gange om ugen er det optimale, og det kan jo være svært at nå i en fortravlet hverdag at skulle rundt om den lokale svømmehal (men gør det gerne …).
Det er dog superhyggeligt at møde de lokale gutter og gutinder, der i alle weekender og på mange hverdage nyder at komme i sauna, dampbad og hygge sig i de infrarøde saunaer. En kombination af svømning, fælles wellnessophold i saunaer og en sauna derhjemme kan gøre en verden til forskel for hele din sundhed, mentalt som fysisk. What’s not to like.
Skriv ”sauna” på www.helsam.dk, så du kan se de forskellige saunaer, der absolut er rimelige i pris. Her finder du også infrarøde saunatæpper, hvis du tænker, at den opretstående sauna fylder for meget.
Du kan læse meget mere om infrarøde saunaer på www.radianthealth.no
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