Andrew Huberman's Sauna Protocols: Gadzirisa Hutano, Mamiriro, uye Kuita (Kubva Kuseri Kwekutiza)
Neuroscientist Dr. Andrew Huberman's sauna protocols anoshandura kupisa kupisa kuve maitiro emaune ehutano hwepamusoro. Nezvehutano hwakanaka, anokurudzira 1 awa pavhiki kupatsanurwa kuita 2-3 zvikamu pa176-212 ° F (80-100 ° C), zvichikonzera kushushikana kwehormetic kunosimbisa dziviriro yemuviri. Kuti uwedzere kukura kwehomoni, 20-minute sessions pa 194 ° F (90 ° C) ne 2-miniti inotonhora inoputika pakati pematenderedzwa inogona kusimudza mazinga ne 16x muvarume-kiyi yekugadzirisa tsandanyama uye kurwisa-kukwegura.
Kune hutano hwekuziva, maviri saunas ane kutonhora kuratidzwa kwekusimudzira BDNF, puroteni yakabatana neuroplasticity uye ndangariro. Huberman anoratidzawo mabhenefiti emupfungwa: kupisa kunowedzera endorphins uye kunoderedza cortisol, zvichiita kuti saunas ive chishandiso chine simba chekudzora kushushikana. Chengetedzo yekutanga: gara uine hydrated, dzivisa doro, uye teerera kumuviri wako-dzungu zvinoreva kuti inguva yekubuda. Kunyangwe iwe uri mumhanyi ari kudzingirira kupora kana nyanzvi yakabatikana ichitsvaga kudzikama, aya mapuroteni anotsigirwa nesainzi anokuita kuti ugadzirise kushandiswa kwesauna kune zvinangwa zvako. Tevedza kutungamira kwaHuberman, uye shandura chikamu chega chega kuita nhanho inoenda kune hutano huri nani, inopinza yakatarisa, uye simba risingaperi.