Regular sauna therapy is associated with many health benefits that support longevity, heart health and preservation of muscle mass throughout lifespan. In this podcast we review the details of this new study review by Rhonda Patrick, PhD.
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Sauna Resources:
The Infrared Sauna I suggest by High Tech Health
Build Your Own Sauna:
Studies Mentioned:
Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology, 154, 111509. http://doi.org/10.1016/j.exger.2021.111509
Time Stamps:
01:00 Each type of sauna is beneficial. With infrared, you need to stay in longer for similar benefits.
02:30 There is a 65% risk reduction for mild cognitive impairment and Alzheimer’s in people who sauna 3 to 5 times each week.
02:45 There was a 27% lowered risk for cardiovascular disease in men who used the sauna 3 to 5 times a week.
03:00 There was a 50% lower risk of cardiovascular disease in men who used the sauna 4 – 7 times a week.
03:45 Length of time in the sauna depends upon your age, resilience, the time of the day and how much time you have. Mike advises that you stay until you feel uncomfortable and then stay another minute. Take a break and then go back in.
04:00 A sauna inside your home needs good ventilation to prevent mold.
04:45 Contrast is good. Go outside or take a cold shower on your break between sauna times.
05:00 The redistribution of blood is one of the benefits of sauna therapy. It shifts about 60% blood from your core to your periphery and skin. The inverse is true when you get cold in contrast therapy.
07:10 Loss of control of protein balance within the cell, loss of proteostasis is a hallmark of ageing. This could be seen in increases of C-reactive protein, liver enzymes, or brain fog. There is benefit within the muscle tissue in reducing atrophy of the muscle.
08:10 Heat shock proteins are involved in preventing the accumulation of dysfunctional protein. There is a 35 to 45% increase in heat shock proteins after getting hot.
09:20 Heat therapy and sauna bathing can help to decrease age-related muscle loss.
09:30 Individuals with high blood pressure have dysfunctional endothelium, which causes erectile dysfunction.
12:10 Heat shock protein expression can be increased for up to 48 hours with sauna use. This response shifts upward as you become more acclimated to heat therapy.
13:15 Cytokines and interleukins are signaling molecules of your immune system. Transient increases in interleukin 6 are favorable. It is involved in muscle adaptations that help you become stronger. There is also a transient increase in interleukin 6 with heat therapy.
14:15 Interleukin 10 affects your T-regulatory cells, which help to increase tolerance within your immune system. Getting hot on purpose improves the activity of interleukin 10 and its signaling, potentially impacting the immune system and T-regulatory cells.
16:10 Sauna therapy improves sleep and heartrate variability.
17:30 Sauna bathing enhances the excretion of cadmium, lead and other heavy metals in the sweat.
18:00 You also release beneficial minerals in sweat: magnesium, zinc and sodium.
19:00 Sauna use can negatively impact sperm motility.
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