Sauna

By Ed Donner

In ancient times, Romans and Turks used natural hot springs from beneath the ground to create steam rooms. Roman and Turkish steam baths served important community and social functions, but were also intended to induce sweating and improve health. Today, steam rooms can be found at recreational facilities and spas. The health benefits recognized thousands of years ago still apply, as long as you use the steam room in a safe and healthy way.


Description
Steam rooms provide moist heat, generated from steam pumped into an enclosed room. Typically, the temperature ranges from 110 to 114 degrees Fahrenheit, and the humidity is 100 percent. Many resorts now offer steam showers in guests' rooms. Steam showers are enclosed showers equipped with steam vents that allow the shower to function as a steam room.

Purpose
The notion behind the use of steam rooms is that sweating is good for you. Sweating opens your pores, removes salts from your system and helps to cleanse the outer skin. Steam rooms help you relax. When you sit in the hot, steamy room, your blood vessels dilate, and your pulse and blood pressure both go down. There is no reliable scientific evidence to suggest that steam rooms assist with weight loss.

Before You Steam
If you are using a public steam room, shower before and after each steam bath. If you worked out before your steam bath, take at least a 5- to 10-minute cooldown before heading into the steam room. Drink plenty of water so you are well hydrated before exposing yourself to the heat of the steam room. Don't drink alcohol before using a steam bath, as it causes dilation of your blood vessels, an effect that is already created by the steam bath. Those who are vulnerable may experience too much of a drop in blood pressure.

Steam Rounds
A sauna should best be enjoyed in rounds, so you don’t want to just go in the sauna once. You will not get as much benefit from a single sauna session as you will from multiple rounds.

Steam Time
How long you stay in the steam room is something of a personal matter. Listen to your body. If at any point you feel uncomfortable, you should leave the steam room immediately. The very first time, you should limit your time to a few minutes. Leave the steam room, cool down and monitor how you feel. You can take a cool shower afterward, but do not expose yourself to extreme changes in temperature. If you feel OK, then head back in if you wish for another 5 to 10 minutes. Do not exceed 20 to 30 minutes per round. Take breaks any time you feel like it.

After the Steam
Towel yourself off, put on a robe so you don't get chilled and relax for 5 to 10 minutes to allow your body to return to normal temperature. Shower before dressing.

Frequency
A person in good health can take steam baths as many as three times a week for 20 minutes at a round for up to 3 rounds

Caution
If you have concerns or if you have health problems, including heart disease, high or low blood pressure, diabetes, respiratory problems, circulatory problems, epilepsy, seizures or if you are pregnant, consult your doctor before using a steam room.

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Medicinal Herbal Foods

Cinnamon

 This spice which is considered to perform detoxification to the organism and stimulate brain function, has antiseptic properties that have proved like most effective for urinary tract infections. Also contains components that have calming properties and are also useful for reducing pain. Besides that through his beautiful taste its improving your mood, cinnamon also protects the blood vessels and contributes to improve circulation. It is considered that cinnamon affects on the regulation of glucose level in blood, because of that the traditional medicine recommends cinnamon as a food supplement for people with diabetes.

Rosemary 

Rosemary is known for various things,it can increase memory and thinking ability. Her components have anti-inflammatory effects. It is a popular herb in aromatherapy. With his antioxidant effect the rosemary protects DNA from mutations and prevent cardiovascular diseases.





Garlic

Garlic is one of the most used plants as medicine in traditional medicine. Because of his anti-bacterial effect the Garlic is used like weapon which prevents the occurrence of infections. Garlic has an anti-fungal effect and is also used to treat fungal infections. Eating garlic can reduce total cholesterol and triglycerides by 10 %. Also it is used for reducing high blood pressure. Some studies shows a possibility for an anti-cancerogenic effect. In conclusion, the components of garlic promises much, but they certainly require further researches. 

Oregano

The oregano has the highest level of antioxidant activity, compared with the other fresh herbs used in the kitchen. The oregano has four times more antioxidants eg. from the blueberries. Contains two antibacterial agents that fight against infections. Oregano can help with fungal infections and problems with the digestive tract. Many studies of this spice have been focused on antimicrobial properties that are helping in the fight against the growth of bacterias and parasites.





Chili Pepper

Has anti-inflammatory and antioxidant effects and is thought that can reduce the risk of some cancers. In traditional medicine is used for reduce pain and in struggle against cancer. The chili peppers are full with vitamin C, they help with reducing the high blood pressure and are also helping in dealing with migraines and headaches caused by sinusitis.






Parsley

Parsley is rich with vitamins and minerals, especially vitamin A and C. Reduces inflammation and have antioxidants effect that clean free radicals. Really effective as a breath freshener. His extracts are used for treating kidney and adrenal diseases.





Ginger

Studies have shown that ginger can act anti-inflammatory, like aspirin and ibuprofen.It can reduce a pain that originates from a variety of reasons, from the muscles pain to different types of headaches.








Mint

Mint slows the proliferation of many types of bacteria and fungi. It can help with relieving the symptoms of various allergies and asthma. Those who often suffer from nausea or other stomach disorders can choose between tea from mint and mint coated capsules made from fresh mint leaves. The oil of mint helps to relieve headaches.






Curry

The yellow pigment in curry called kurkumin has anti-inflammatory, antioxidants and anti-cancer effects. With his active component, curry protects our brain and fight against Alzheimer's disease.









Basil

Beside the good smell and the look which reminds of mint, basil has antibacterial properties, anti-inflammatory and cardio-protective effects. Basil contains iron, calcium, vitamin C and is rich with vitamin A. This vitamin is known antioxidant, and as we know the antioxidants neutralize free radicals.

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Blueberries

Antioxidants boost the immune system and can help prevent cancer, heart disease and many other forms of major illness. They also slow down the effects of aging and can fend off conditions like Alzheimer's.

All foods contain antioxidants but some have more than others. In 2004 and 2007, scientists released two major reports publishing the amount of antioxidants or Oxygen Radical Absorbency Capacity (ORAC) levels contained in 277 foods.

Below are top foods containing antioxidants named in the June 2004 Journal of Agriculture and Food Chemistry and the 2007 report, Oxygen Radical Absorbence Capacity of Selected Foods, published by the U.S. Department of Agriculture.

Top Fruits for Antioxidants
Table Shows the fruit and ORAC value per serving, if eaten raw

• Cranberries - 9584
• Blueberries - 6552
• Prunes - 6552
• Blackberries - 5347
• Raspberries - 4882
• Red Delicious apple - 4275
• Strawberries - 3577
• Cherries - 3577
• Raisins, seedless - 3037
• Pear - 2941
• Orange - 1819
• Peach - 1814
• Red grapes - 1260
• Grapefruit - 1238
• Banana - 879

Eating these fruits fresh is the preferred (and most tasty) way of getting your antioxidants. However, when fruits are out of season, dried blueberries and cherries are fine.


Foods Containing Antioxidants - Vegetables

Beans are the top vegetables if measured by antioxidant content.

• Half cup red beans - 13,727
• Half cup red kidney beans - 13,259
• Half cup pinto beans - 11,864
• 1 cup cooked artichoke hearts - 7904
• 1 cooked Russet potato - 4649
• Half cup black beans - 4181
• Boiled broccoli, no salt - 2386
• Cooked red cabbage - 2350
• Steamed asparagus - 1480
• Baked sweet potato - 1199

Some of these foods containing antioxidants are also useful for reducing cholesterol levels, such as blueberries and beans.


Other Top Foods with Antioxidants
If you're a chocolate lover, here's news you'll like. Chocolate is rated extremely high on the ORAC scale. Dark chocolate is the most healthful chocolate choice as it has almost three times as many antioxidants as milk chocolate.

• Dark chocolate - 20,823
• Milk chocolate - 7528
• Pecans - 17,940
• English walnuts - 13,541
• Hazelnuts or Filberts - 9645
• Pistachio nuts - 7983
• Peanut butter, smooth with salt - 3432

Spices
Spices also get sky high ORAC values but we usually don't consume large quantities of these. See if your favorite spice has a high ORAC rating.

• Ground cinnamon - 267,536
• Dried oregano - 211,129
• Ground turmeric - 159,277
• Dried parsley - 74,349
• Dried basil - 67,553
• Curry powder - 48,504
• Black pepper - 27,618

Beverages with Antioxidants
Along with foods containing antioxidants, the 2007 USDA report lists ORAC values of some beverages and their antioxidant content. Red wine tops the list, followed by Condord grape and pomegranate juice. See the findings below:

• Red Cabernet Sauvignon - 5034
• Rose table wine - 1005
• White table wine - 392
• Concord grape juice - 2377
• 100% pomegranate juice - 2341
• Green tea brewed - 1253