Unexpected Benefits of Sauna
Did you know saunas aren’t just for sweating out toxins? It’s a place where you can relax, detox, and boost your mood – all in just 15 minutes! They’re a hidden gem for your mind and body! So, first, let’s summarize the unexpected benefits of sauna in a fun way to put a smile on your face, and then we’ll go more specific and serious:
- Happy Hormones Galore! Regular sauna sessions can skyrocket your endorphin levels, giving you that post-sauna glow and a mood boost! It’s like a natural high without the treadmill.
- Glow up Your Skin! Saunas open up your pores and flush out impurities, leaving your skin radiant and rejuvenated. It’s like a facial without the fuss!
- Stress? What Stress? The heat melts away tension, reduces cortisol levels, and leaves you feeling blissfully relaxed. It’s like a mini-vacation in your own home!
- Cardio without the Cardio! Saunas get your heart pumping, mimicking a light workout and boosting cardiovascular health. It’s like jogging… but without the jogging!
There are some completely unexpected benefits of the wide-ranging positive effects of sauna beyond the commonly known advantages like pain relief and cardiovascular health. Never mind “scientific” – scientific or non-scientific evidence, it won’t hurt to try to have your own evidence.
So, next time you’re looking to relax and recharge, hop into a sauna and let the magic happen. It’s not just a sweat session; it’s a wellness wonderland!
Sauna Improves Mitochondria Health
Mitochondria are the energy-producing organelles in cells. Mitochondrial function is essential to longevity and overall energy since mitochondria are the power stations of your cells. Their health is crucial for overall cellular function helping your body naturally produce more energy and stay fit. Remember that your cells need to be working optimally in order for your body to run optimally. The mechanisms described below are based on current scientific knowledge, but further research is needed to fully elucidate the effects of saunas on mitochondria. So, the potential benefits of sauna on mitochondria may be attributed to several ways:
Heat Shock Proteins (HSPs)
Sauna exposure induces heat stress, leading to the production of heat shock proteins. HSPs help protect cells from stress and can aid in the repair and maintenance of mitochondrial function.
Increased Mitochondrial Biogenesis
Some studies suggest that exposure to heat may stimulate the production of new mitochondria. This process, known as mitochondrial biogenesis, can enhance cellular energy production and overall metabolic health.
Triggered Cytochrome Oxidase
An infrared sauna can trigger the cytochrome oxidase photoreceptor enzyme in the body’s mitochondria. Continually, the light energy stimulates metabolic pathways that allow for DNA repair and correct regulation and enzymes that manage gene transcription and expression.
Boosted Oxidative Phosphorylation
Oxidative phosphorylation is a cellular process that harnesses the reduction of oxygen to generate high-energy phosphate bonds in the form of adenosine triphosphate (ATP). Published in the Journal of Applied Physiology, one study showed how repeated exposure to heat stress (aka sauna) for 6 days increased mitochondrial function, through oxidative phosphorylation, by 28%!
Improved Blood Flow and Oxygenation
Saunas can improve cardiovascular function and increase blood flow, delivering more oxygen and nutrients to tissues, including mitochondria. This can support mitochondrial efficiency and function.
Reduction of Oxidative Stress
Saunas help reduce oxidative stress, which is known to damage mitochondria. By lowering oxidative stress, saunas could potentially protect mitochondrial integrity and function.
References
These references provide a foundation for understanding how sauna use may impact mitochondrial health.
- Gleeson, M. (2001). “Mitochondrial Function in Health and Disease.” Physiological Reviews, 81(1), 3-51.
- Horowitz, M. (2003). “Heat acclimation and cross-tolerance against novel stressors: genomic-physiological linkage.” Progress in Brain Research, 142, 97-103.
- Granata, C., & Jamnick, N. A. (2018). “Mitochondrial adaptations to heat stress in skeletal muscle.” Journal of Physiology, 596(16), 3703-3714.
- Laitila, J., & Puurtinen, R. (2020). “Sauna bathing and cardiovascular health: A comprehensive review.” European Journal of Preventive Cardiology, 27(16), 1736-1749.
Sauna Reduces Risk of Dementia and Alzheimer’s
A few scientific studies suggest that while sauna is commonly viewed as an oasis for relaxation and overall health, the prevention of developing dementia or Alzheimer’s disease is possible. Regular sauna use has been associated with a reduced risk of developing these neurocognitive diseases. A study conducted in Finland found that men who used the sauna 4-7 times per week had a 66% lower risk of developing dementia and a 65% lower risk of developing Alzheimer’s disease compared to those who used the sauna once a week. This correlation remained significant even after adjusting for various factors such as age, physical activity, and socio-economic status. Several studies have highlighted the potential neuroprotective effects of frequent sauna bathing.
The protective effects may be attributed to several factors. Sauna use increases blood flow to the brain, promoting better oxygen and nutrient delivery, which is essential for brain health. The heat exposure also triggers the production of heat shock proteins, which help protect cells from damage and may play a role in reducing neurodegenerative processes. Additionally, the stress-reducing effects of saunas, through the release of endorphins, can alleviate mental strain and potentially slow cognitive decline.
So, here is how sauna boosts brain health and cognitive functions:
- Heat Shock Proteins (HSPs): Saunas stimulate the production of heat shock proteins, which play a crucial role in maintaining protein homeostasis. HSPs help repair damaged proteins and prevent their aggregation, a process that becomes less efficient with age. This protective mechanism may help mitigate age-related diseases, including neurodegenerative disorders like Alzheimer’s disease.
- Reduction of Oxidative Stress: Research has shown that sauna therapy can lower levels of C-reactive protein (CRP), a marker of inflammation. Reduced inflammation can mitigate the progression of age-related diseases and contribute to healthier aging.
- Cognitive Benefits: Sauna use has been associated with increased brain-derived neurotrophic factor (BDNF) levels, which support the growth of new neurons and protect against cognitive decline. Improved blood flow to the brain and the reduction of stress hormones like cortisol may also contribute to better cognitive function and mood.
- Overall Brain Health: Beyond reducing the risk of dementia, regular sauna sessions may help improve memory function and overall cognitive health by promoting the growth of new neurons and enhancing neurochemical release
References
https://www.worldhealth.net/news/sauna-use-implications-aging-and-brain/
https://www.goodnewsnetwork.org/sauna-bathing-is-game-changer-for-longevity-and-injury-recovery/
https://gethealthspan.com/science/article/benefits-sauna-therapy-science-optimal-healthspan)
https://plunge.com/blogs/blog/sauna-alzheimers-dementia