People have long been fascinated with the possibility of slowing down the aging process. Sauna bathing is a non-invasive practice that can provide striking benefits for combating age-related illnesses, particularly Alzheimer’s disease and heart disease. While you may think of sauna usage as a simple spa treatment, it can make a significant and positive impact on your health and longevity.
Why You Should Consider Sauna Bathing
Saunas have been shown to reduce the risk of age-related conditions and premature death. Specifically, sauna bathing has a significant impact on cardiovascular health and cognitive function, both of which are essential to maintaining optimal health as we age.
Sauna use involves extreme heat exposure that triggers a powerful response. First, the body’s temperature increases and causes sweating. Then, cardiac output, heart rate, and blood flow markedly increase. The volume of plasma, which is the liquid substance found in blood, also increases to make up for the drop in core blood volume, which prevents a fast escalation in core body temperature.
How Sauna Use Helps Your Heart and Cardiovascular Health
Long-term sauna use leads to several benefits for the heart and cardiovascular system. These include:
- Reduced inflammatory markers, which are used to diagnose inflammatory conditions.
- Reduced blood pressure, which helps prevent strokes, heart attacks, and other cardiovascular problems.
- Enhanced function of the endothelium, which is the thin membrane inside the heart and blood vessels.
- Enhanced function of the left ventricle, which facilitates the release of oxygenated blood for distribution throughout the body.
How Sauna Use Affects Your Brain and Cognitive Function
The body’s heat-induced response from sauna use can protect the brain against deterioration from the aging process. Sauna bathing increases circulation to the brain, which helps flush out amyloid-beta; amyloid-beta is the toxic protein that plays a key role in the development of Alzheimer’s disease. In addition to this benefit, sauna bathing provides the following advantages for the health of the brain:
- Significant boost in beta-endorphin production, which helps the body naturally manage and prevent pain.
- Higher production of norepinephrine, a neurotransmitter and stress hormone that supports improved focus
- Higher production of prolactin, which supports the repair of nerve cell damage
- Higher BDNF (brain-derived neurotrophic factor) expression, which promotes new neuron growth
Recommended Guidelines for Optimal Sauna Use
For optimal results, healthy adults can engage in sauna bathing 4 to 7 times per week, with each session lasting for approximately 20 minutes. The temperature used in research on sauna use is in the 160 – 174 range. Make sure you speak with your doctor before starting to make sure you are healthy enough to use a sauna at this temperature. Also to avoid dehydration, replace the fluids and electrolytes lost through sweating while in the sauna by drinking plenty of fluids and an electrolyte drink afterward.
For expert anti-aging care in Tampa, schedule an appointment at Heim Regenerative Medicine Center today.
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