Izivumelwano ze-Sauna zika-Andrew Huberman: Lungiselela Impilo, Isimo Senhliziyo, nokusebenza (Kusuka Emuva Escapism)
Isazi se-Neuroscient Dr. Andrew Huberman's sauna protocols sishintsha ukuchayeka ekushiseni kube umkhuba wamabomu wezempilo ephakeme. Ngokuqondene nokuphila kahle okujwayelekile, uncoma ihora elingu-1 ngesonto ukuhlukaniswa kweseshini engu-2-3 ku-176–212°F (80–100°C), okubangela ukucindezeleka kwe-hormetic okuqinisa ukuzivikela komzimba. Ukuze kuthuthukiswe i-hormone yokukhula, izikhathi zemizuzu engu-20 ku-194 ° F (90 ° C) ngemizuzu emi-2 yokubanda phakathi kwemijikelezo ingakhuphula amazinga ngo-16x emadodeni-ukhiye wokulungisa imisipha nokulwa nokuguga.
Ngempilo yengqondo, ama-sauna amabili anokuchayeka okubandayo ukuze kuthuthukiswe i-BDNF, iphrotheni exhunywe neuroplasticity kanye nenkumbulo. U-Huberman uphinde agqamise izinzuzo zemizwa: ukushisa kwandisa ama-endorphin futhi kwehlisa i-cortisol, okwenza ama-sauna abe ithuluzi elinamandla lokulawula ingcindezi. Ukuphepha kuqala: hlala ungenamanzi, gwema utshwala, futhi ulalele umzimba wakho—isiyezi sisho ukuthi sekuyisikhathi sokuphuma. Kungakhathaliseki ukuthi ungumdlali ojaha ukutakula noma uchwepheshe omatasa ofuna ukuzola, lezi zimiso ezisekelwa yisayensi zikuvumela ukuthi wenze ngendlela oyifisayo ukusetshenziswa kwe-sauna ukuze kufinyelele imigomo yakho. Landela ukuhola kuka-Huberman, futhi uguqule yonke iseshini ibe yisinyathelo esiya empilweni engcono, ukugxila okubukhali, namandla ahlala njalo.