Boost
Boost your metabolism and health
In addition to maintaining a healthy diet, exercising regularly, and prioritizing quality sleep, there are ways to enhance your health and well-being by harnessing natural, time-tested mechanisms—now replicated and amplified with the help of electricity and technology to address key deficiencies.
Sauna
My Personal Retreat for Health and Relaxation
Sauna is my #1 retreat, a sanctuary where I reset both my mind and body. I was lucky that my parents introduced me to Sauna already with 3 years, but long time haven't used it for long time. Every time I finished, I feel like a newborn baby—refreshed, light, and deeply at ease. Beyond just the immediate sense of relaxation, I’ve noticed tangible improvements in my health metrics, from better heart rate variability to lower stress levels. For me, sauna is more than just a ritual; it’s a cornerstone of my well-being, and I aim to integrate it into my life 1-2 times per week, typically in the early evenings. These sessions not only leave me feeling rejuvenated but also contribute to a night of high-quality, deeply restorative sleep.
My Sauna Routine
When I go to the sauna, I like to follow a structured routine that enhances both the experience and its health benefits. I typically aim for 3 rounds of 15 minutes in a Finnish sauna, with an Aufguss session at the end for a heightened sensory experience. What I find just as important as the heat phase is the cooling that follows. After leaving the sauna, I slowly cool down outside, enjoying the fresh air, before transitioning to a cold shower. I start with my legs, gradually working my way up to my upper body and head. This cooling phase, in my opinion, has a bigger impact than the heat itself—it feels like I’m training my arteries to become more resilient and adaptive, improving circulation and vascular health.
The Science-Backed Benefits of Sauna
Beyond how amazing sauna feels, it’s incredible to see how much science backs up its health and longevity benefits. Regular sauna use has been shown to reduce inflammation, enhance cardiovascular function, and even lower the risk of chronic diseases like heart disease and dementia. The alternating heat and cold stimulate blood flow, support detoxification, and boost recovery, especially after exercise. Studies also highlight its role in stress reduction, as it helps regulate cortisol levels and releases endorphins, the body’s natural “feel-good” chemicals. For me, it’s more than just relaxation—it’s a powerful tool to enhance both mental clarity and physical resilience, making it a habit I can’t imagine living without.
If you are curios about more details omn scientific studies about health benefits of Sauna, find here more material I discovered during my studies:
Red light therapy
Red Light Therapy: A Modern Solution Inspired by Sunlight
I discovered red light therapy as a way to fill the gap on days when getting natural sunlight just isn’t possible, especially during seasons with low UV index. The concept is simple yet profound—red light therapy mimics the beneficial red and near-infrared light spectrum of the sun, without exposing you to harmful and potentially deadly UV rays. While sunlight offers red light for free, the challenge is separating its healing properties from the risks of UV radiation. Interestingly, the therapeutic effects of red light have been recognized for over a century, with evidence dating back to early studies highlighting its ability to promote healing and tissue repair.
My Red Light Therapy Routine
To incorporate this practice into my daily life, I use a full-body-sized red light therapy panel mounted on my wall. I aim for sessions five days a week, often right after workouts, especially when I’m dealing with sore muscles or pain from overtraining. My routine is simple yet highly effective—I spend 10-12 minutes exposing one side of my body, then switch to the other side for the same duration. These sessions not only help reduce muscle soreness but also accelerate recovery and ease pain, making it an indispensable part of my fitness and self-care regimen. The soothing warmth and targeted effects feel like a concentrated dose of sunlight, but without the risks.
The Science-Backed Benefits of Red Light Therapy
The top health benefits of red light therapy are remarkable and well-supported by research. First, it enhances cellular energy production by stimulating mitochondria, which can improve skin health, reduce inflammation, and promote faster healing. Second, it supports muscle recovery and reduces soreness, making it a go-to after intense workouts. Third, red light therapy improves circulation, aiding overall cardiovascular health. Fourth, it boosts collagen production, contributing to healthier, more youthful skin. Finally, it has been shown to improve mood and combat symptoms of seasonal affective disorder (SAD), providing a mental health boost during darker months. Compared to sunlight, red light therapy isolates and delivers these health benefits without the risks, making it a safe and effective option for year-round wellness.
When doing research on scientific evidence about red light therapy I was totally surprised why I haven't discovered this earlier in my life. Here you find more scientific evidence I discovered during my research, if you still haven't bought into it 😉