Medicosnext
Words By – Sushil Thapa
Cardiovascular fitness is crucial for reducing dementia risk, enhancing mental well-being, and strengthening immunity. The advantages of raising body temperature through hot baths have been established by various studies linking frequent sauna use to decreased risks of cardiovascular disease, sudden cardiac death, stroke, and dementia. The more individuals use sauna, the more significant the health benefits. For example, those who sauna bathe 2 to 3 times weekly have a 22% lower chance of sudden cardiac death than weekly users, while those who sauna bathe 4 to 7 times weekly have a 63% lower risk.
Sauna sessions provide relaxation and potential meditation opportunities while simulating moderate aerobic exercise, inducing similar physiological responses like increased heart rate, elevated core temperature, and sweating. Both sauna bathing and exercise lead to reduced blood pressure and lower resting heart rates offering long term benefits. Moreover, sauna use shows promise in preserving brain health, with observational studies indicating a correlation between sauna frequency and decreased dementia risk.
Sauna usage, and frequent sessions, correlate with a significant decrease in overall mortality rates. Similar to other lifestyle factors such as exercise, good sleep, a healthy diet, and meditation, sauna usage appears to enhance overall health and well-being.
Moving on to the cardiovascular system, sauna usage has promising effects. Sauna sessions have been linked to improvements in cholesterol levels, arterial health, and blood flow, reducing the risks of cardiovascular diseases. This is significant as cardiovascular diseases, along with cancer, are leading causes of death in the fast paced life worldwide.
Sauna use mimics moderate-intensity cardiovascular exercise, leading to similar physiological changes and cardiovascular benefits. Dr. Jari Laukkanen’s research emphasizes the sauna’s impact on reducing sudden cardiac death, cardiovascular disease, coronary heart disease, and stroke risk. Sauna usage is associated with a lower hypertension risk, with regular use showing a dose-dependent effect on lowering blood pressure.
Sauna usage mimics exercise, improving overall fitness and endurance. Studies suggest that sauna sessions may enhance endurance exercise performance, as seen in runners and individuals wearing sauna suits. Acclimating to heat in the sauna leads to physiological changes and adaptation over time. Adaptation to heat through sauna usage can enhance endurance during physical activities like marathons. Sauna’s mental health benefits, particularly its role in reducing the risk of neurodegenerative diseases like dementia or Alzheimer’s, are intriguing. Observational data suggests a significant reduction in dementia risk among frequent sauna users.
Sauna use has stress-relieving effects, potentially impacting brain function beyond neuroprotection. Sauna sessions trigger the release of endorphins, providing a feel-good effect similar to exercise. Ongoing research by Dr. Ashley Mason explores the antidepressant effects of sauna use and potential immune system changes.
The author discusses the potential benefits of sauna use on depression, focusing on the sauna’s impact on sensitizing opioid receptors, leading to improved mood. Ongoing research measures changes in the opioid system and other biomarkers, including inflammatory panels and brain-derived neurotrophic factor (BDNF).
The author explores the concept of beneficial stress, known as eustress, which includes activities like exercise, fasting, and sauna sessions. These stressors activate genetic pathways associated with antioxidant and anti-inflammatory responses, cellular repair, and stem cell production.
In modern times, our lifestyle has shifted away from activities like eating plant based diet and engaging in physical exertion, leading to an increase in age-related diseases. However, lifestyle changes that activate beneficial pathways, such as heat shock proteins, can help prevent or delay these diseases.
Sauna use has been linked to preventing muscle atrophy and detoxification benefits, excreting heavy metals through sweat. Additionally, sauna use may improve heart rate variability, indicating better stress resilience for the heart.
Sauna sessions mimic the effects of moderate-intensity aerobic exercise, improving heart rate variability and activating the parasympathetic nervous system. Combining sauna use with exercise results in better cardiorespiratory fitness, offering potential benefits for overall health.
Sauna use complements physical activity for those striving to improve overall health and slow down aging. While exercise takes priority, sauna sessions offer additional benefits, such as enhancing memory and creativity.
Traditional saunas use hot rocks and water to create humidity, while infrared saunas heat users directly. Studies on infrared sauna therapy show potential benefits for cardiovascular health. Personal sauna protocols vary, but around 20 minutes at 174°F seems optimal for cardiovascular benefits. It’s crucial to listen to your body and use alarms or timers to avoid overstaying.
Saunas seem generally safe for the majority of individuals. Nevertheless, individuals with uncontrolled high blood pressure and heart disease should consult their healthcare providers before engaging in sauna sessions.
Here are some general precautions to keep in mind:
- Refrain from consuming alcohol and medications that could hinder sweating and lead to overheating before and after your sauna session.
- Limit your time in the sauna to no more than 15–20 minutes.
- Gradually cool down your body afterward.
- Ensure proper hydration by drinking two to four glasses of cool water after each sauna session.
- Avoid using the sauna when you are unwell, and if you experience discomfort or illness during your sauna session, exit promptly.
Despite limitations, sauna research shows promising potential for improving overall well-being and longevity. Genetic variations in heat shock proteins may influence the benefits of sauna usage.
Based on:
Dr. Jari Laukkanen’s Research finding
Dr. Rhonda Patrick’s Research finding
Dr. Ashley Mason’s Research finding
