Sauna and Food - About "getting in tune" with the sauna ~ Nutritionist's Column Vol.78
Its popularity has grown as celebrities and influencers have started posting about their sauna tours on social media.
The word "totonoau" (getting in tune) after going into a sauna has become popular, and there are countless sauna-related phrases, such as "sa-katsu" (sauna activity), a trip around the country visiting saunas "sa-tabi" (sauna trip), and "sa-meshi" (food eaten in a sauna).
This time, I would like to talk about the resurgence of popularity in saunas and food.
What it means to be in tune with the sauna
First of all, what state of mind and body does "totono" refer to?
"Totonou" refers to the relaxing sensation and trance state that can be achieved by alternating between sauna, cold bath, and outdoor air bathing. When examining the state of the brain, it is said that the state of totonou is similar to that of meditation.
Generally, one set is sauna followed by cold bath followed by a break in the open air, and doing three sets of these is said to help achieve a state of relaxation.
The true nature of "Totono" is the function of the autonomic nervous system and hormones
The feeling of being "in tune" is greatly influenced by the functioning of the autonomic nervous system and hormones.
The autonomic nervous system consists of the sympathetic nervous system, which is dominant when we are active, and the parasympathetic nervous system, which is dominant when we are resting.Our bodies unconsciously switch between these two systems to control blood flow, breathing, sleep, body temperature, and more.
The sauna cycle - alternating between sauna, cold bath and outdoor air bath break - stimulates blood flow, blood pressure and the autonomic nervous system.
When you enter a sauna and your body warms up, the sympathetic nervous system becomes active and the adrenaline levels in your blood increase.
Furthermore, by activating the sympathetic nervous system in a cold bath, hormones such as beta-endorphins , serotonin , and oxytocin are secreted from the brain when the body is in a stressful state.
・β-endorphin ...pain-relieving effect and mood-elevating effect ・Oxytocin ...stress relief and gentle feeling effect ・Serotonin ...mood-stabilizing effect
Three Hormones that Regulate Emotions - Nutritionist's Column Vol.65
By taking a break, such as by taking an outdoor bath, your autonomic nervous system, which switches quickly, will instantly shift from a state in which the sympathetic nervous system is dominant to a state in which the parasympathetic nervous system is dominant.
Sauna (sympathetic nervous system dominance) → cold bath (sympathetic nervous system dominance) → outdoor air bath rest (parasympathetic nervous system dominance)
The autonomic nervous system can quickly switch gears, but it is said that the secreted hormones remain for about two minutes before disappearing.
This hormone and the increased parasympathetic nervous system enhance each other, and at that moment the person feels comfortable and in tune.
Talking about the autonomic nervous system ~ Nutritionist's Column Vol.36
The effects of sauna
When you go into a sauna, your blood flow improves, and blood circulation carries oxygen and nutrients to the cells throughout your body, eliminating unnecessary waste products and improving your metabolism. Other benefits of saunas include:
・Beautiful skin ・Prevents and improves stiff shoulders, back pain, and cold ・Relieves fatigue ・Boosts immunity
Improves gastrointestinal function and improves quality of sleep
Precautions when entering a sauna
Saunas are said to be good for both the body and mind, but you should be careful as they can put a lot of strain on the body for some people.
It is important to note that sudden changes in outside temperature can cause a shock ( heat shock) phenomenon , which can lead to large fluctuations in blood pressure. People with heart or blood pressure concerns should not push themselves too hard, as they may be more susceptible to the temperature difference between the sauna and the cold bath.
Even if you are healthy, we recommend that you do not jump straight into the sauna, but instead soak in a lukewarm bath for 2-3 minutes to warm up your body before entering the sauna. This will prevent a sudden rise in blood pressure and ensure your safety.
There are also other points to note:
・Do not enter the sauna after drinking alcohol. ・Do not enter the sauna on a full stomach. ・Drink water frequently. ・If you feel unwell, sit or lie down at normal room temperature.
Hydration is important in the sauna
Staying hydrated is very important in the sauna.
When the body loses water, the water in the blood vessels also becomes lost, making the blood more viscous, which puts a great strain on the body.
Be sure to drink fluids before entering the sauna, between sets, and after the sauna.
Not only does it prevent dehydration, it also makes you sweat more, making you feel refreshed.
Suitable drinks for the sauna are mineral water or sports drinks (preferably at room temperature).
In addition to the above, coconut water and vegetable juice are also recommended after the sauna. However, be careful not to drink drinks that are too cold as they can cool your internal organs.
On the other hand, drinks you should avoid include alcohol, which has a diuretic effect, coffee, black tea, and green tea, and avoid them before and after saunas.
Next, let's take a look at what to eat in a sauna, or sauna food.
Food before sauna
It is best to avoid eating right before using the sauna or entering the sauna after drinking alcohol, as this can lead to indigestion and a worsening of your physical condition.
If you really want to eat before the sauna, take a break of 1-2 hours before doing so.
It is also recommended to eat foods that are low in fat and dietary fiber, which are easily digestible (for example, porridge, tofu, vegetable soup, omelets, etc.), and to utilize plant-based proteins.
Food after sauna
When you sweat a lot, minerals (sodium, potassium, etc.) and water-soluble vitamins (B1, B2, B6, B12, C, etc.) are excreted along with the sweat. To compensate for this, choose vegetables and fruits that are rich in vitamins and minerals.
Also, be sure to choose a well-balanced set meal menu, paying attention to proteins such as meat, fish, and soybeans.
After a sauna, your senses are heightened and many people find food to taste even better.
After sweating profusely, you may be tempted to choose strong-tasting, salty foods such as beer, ramen, or curry, or spicy foods, but these are not good for your health.
After the sauna, the absorption rate in the stomach and intestines increases.
Therefore, it is said that it is better for your body to avoid foods that are high in carbohydrates, lipids, and blood sugar levels as much as possible after using a sauna.
However, patience can be stressful.
You can eat whatever you want, but try to eat more vegetables than usual, replace ice cream with yogurt, eat small amounts slowly, and do other things within your limits without overdoing it.
Saunas are said to have many benefits if you use them in the right way, without pushing yourself, and while prioritizing your own comfort.
Why not pay attention to your diet and improve your mind and body?
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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara
A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.
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